12 Week Personal Training Program – Functional Resistance Training

Moving on to the intermediate level of resistance and the exercises begin to get a little more challenging for your core, proprioception, balance and stability. This is intentional, not only does it fire up your nervous system but it also helps carry over the benefits into our daily lives.

Week 7: Resistance Intermediate (Strength & Stability)

It's time to get functional

We all have goals that we are aiming to achieve when we embark on an exercise program, for most of us it is the losing weight and looking good that is most important. However, very little thought is usually taken over exactly how our exercises will transfer over into daily life. How many times have you attended a gym or health club and been show how to use all the machines, then had a program designed by a, so called, fitness professional that has you moving from one machine to the next. In our daily life, do we sit down and perform these unusual movements? No, we stand and bend and twist as we balance our way through daily life. Our exercise programs must be based on function, not only because the movements are more natural but because they are far more successful at achieving your overall goals in the first place.

Functional exercise is by far the most productive form of exercise prescription whether it be for daily living, sports specific like golf, or for rehabilitation after injury. If you want help or advice on a functional exercise program to suit you then you can contact me directly but for a few basic rules on whether a routine is functional or not you can ask yourself the following questions:

1) Does the movement follow a natural path or is it forced? Most machines have fixed hand positions that do not mimic our natural range of movement and can be bad for our joints.

2) Is it isolated (sacrifice function) or integrated (cause chain reaction through body)? Movements should be compound (Multi-joint). They burn more calories, are more natural and require more stability. If you think about any daily activity it never involves just one muscle, muscles have no functional individuality so why train them this way?

3) Are you challenging your balance and stabilization like you do in daily life? We rarely spend time symmetrically on both feet, whether walking, running, bending, reaching etc. We are always transferring weight from one side of our body to the other.

4) Are you exercising 3-dimensional, are we moving in all 3 planes of movement, Sagittal (forward facing), frontal (to the side), transverse (twisting). We live in a 3D world, so we must train that way.

The following exercises show a good progress from week 3's basic resistance program into functional training. Most of the exercises demonstrate a good functional movement for improving daily life activities. If training for a particular goal or sport like golf or tennis then the introduction of equipment may be necessary eg. Stability balls, medicine balls, bands etc. But for basic function these exercises are a good starting point. Perform each exercise 10-20 times depending on ability and try to improve each workout. Complete this resistance program 3 times a week with a gentle 5 min walk before and afterwards, complete the stretching routine after that. Allow a days rest in between to recover.

A Cautionary Note

No exercise program should be painful, there is a difference between being tired and in pain. If you feel pain at any time then stop and consult a doctor. Pain indications either incorrect technique or a medical problem. If you have any doubts about your current state of health then consult a medical professional before embarking on any fitness program.

Summary

Weeks 1-2 (3 x week)

5 Min Walk Warm up

2 x Complete circuits 10-20 x per exercise

5 Min Walk Cool Down

Stretching routine particularly those tight muscles.

Weeks 3-4 (3 x week)

As above but 3 x complete circuits 10-20 x per exercise

Next week: Nutrition

1 Leg Balance and reach

Great exercise to fire up the nervous system, improve balance, stability, flexibility and the core.

A) Stand tall on one leg arms above and shoulder width apart

B) Reach over to the side keeping your back straight as far as your flexibility will allow, if your balance fails try again but do not reach as far over.

C) Also try reaching forward, overhead and twisting to reach behind.

D) Swap legs, if one is weaker then spend more time on that side.

1 Leg Squat and Reach

This is a natural progression from the regular squat from week 3. It's very functional as we spend time bending and picking things up off the ground. It also challenges balance, core stability and works the quads and glutes intensely.

A) Standing on one leg gently lower yourself down, breathing in deeply and chest high, ensuring you keep your heel in contact with the floor. Try to get your thigh down to horizontal before reaching forwarding to touch the floor in front. Maintain a balanced pelvis throughout.

B) Exhale and push up using your leg.

C) This exercise takes time to perfect and I like to use an object to pick up and put down again for focus.

D) Try touching down in various areas in front to improve functionality.

Isometric prone up and down

This is a functional progress from week 3's position position. It's dynamic and improvements shoulder strength as well as overall core stability.

A) Lie face down on the ground. Place elbows and forearms underneath your chest.

B) Prop yourself up to form a bridge, using your toes and forearms; Make sure your shoulders are directly over your elbows.

C) Maintain a flat back and do not allow your hips to sag towards the ground.

D) Now one hand at a time push up into a press up position, hold for a few seconds and return back to the original position. Photo shows transitional stage from elbows up to hands.

E) If you find this too difficult then try it off your knees.

Multi Directional Lunge

The lunge strengthens the legs, glutes, and improves balance and flexibility and sculpts the lower body. By making the lunge multi directional it mimics our daily movements.

A) Stand with your feet together with hand by your sides.

B) Take a step forward, inhaling on the way, descend slowly by bending at the hips, knee and ankle. Keep your lead foot flat on the floor.

C) Exhale and push back using the lead leg, returning to the start position.

D) Now repeat to the side at various angles and also behind by stepping backwards.

E) Keep torso upright, as ruling forward can cause injury.

Bridge one legged

Stimulates the glutes (bum), tightens up the backs of the legs and strengths the pelvic floor.

A) Lie on your back with one leg bent and the other straight out inline with the other thigh, heel in contact with the ground. Rest your arms by your side, palms downwards. Take a deep breath.

B) Exhale slowly, lifting your hips off the floor, squeezing your glutes until there's a straight line between shoulders, hips and knees. Do not force hips up further as it causes the back muscles to overwork.

C) Hold at the top of the movement for a second, squeezing the glutes tight, then lower the pelvis back towards the floor, inhaling on the way, not letting your backside touch the ground, then repeat.

D) Keep the one leg extended through the exercise and change legs half way through eg. 5 one leg and change.

Quadruped one arm one leg

Great for coordination, balance and transverse (twisting) core stability.

A) Begin on all fours, in neutral spine, with abdomen drawn in and chin tucked

B) Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).

C) Keep both arm and leg straight while lifting to body height.

D) Hold and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides

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Lingerie Shopping for Men

Lingerie shopping for men may sound really strange, although you would be surprised to know that lingerie shopping has really become a common practice for men.

Men love to shop for exquisite and sexy lingerie for their beloved. Now, this can be a really tedious task as shopping for something as intimate and complicated as lingerie is not an easy job.

Every woman is different and have different tastes. Here, it is difficult to figure out what kind of lingerie would please your loved one, as a gift. You may like her to wear something as hot as thongs but she may prefer something elegant and lacy. Here, it is extremely necessary to keep in mind what she likes and dislikes.

Buying sexy lingerie for your sweetheart can make her swoon with delight. This would be extremely romantic. Now, this does not mean that sexy lingerie is just a gift for your lover. It would be a gift for you as well. Giving lingerie to your lover would show that you really love her and care for her deeply.

Now, here are some important things you need to consider prior to purchasing lingerie for your loved one. First of all, you need to do some research on the type of lingerie available in the market and also keep in mind the person who is going to wear it. Think of the style that she usually prefers wearing and then decide on a specific style.

In case, you want to experiment on your purchase, you can consider purchasing something lacy with a stretchy mesh. This would make her love wear it.

Remember that women's sizes vary by manufacturer and material. Stretchy materials and meshes tend to fit every woman, with a slight guess.

In case you want to find out what she actually likes, you can try paying attention to her comments when watching movies or commercials. If she does point out a certain style or look, it is quite straightforward to find something similar. But make sure it is similar, try not to get carried away and chose whatever the cutest model is wearing ….

Quality need not cost the earth, as there are lots of great designs at affordable prices. You should really consider purchasing lingerie online. This would offer you privacy and also ensure you are not rushed into a buying decision. You can compare lots of different styles online, and above all, just take your time over it.

Digital Options Trading Strategy

Successful binary trading and binary options strategies go hand in hand. A trading strategy is a plan on why, when and for how long a trader will take and keep a position. These trading strategies should use derivatives to accomplish initiating risk and are more commonly found in the binary options market. The options market allows a trader to take multiple asset classes to initiate risk for a particular view. The most commonly used binary options strategies are collar, covered call, market conditions, money management, defensive put and straddle.Try them out for yourself and choose the best binary options strategy for your needs, also are you not limited to use just one of These strategies, feel free to combine them for even better trading results!

Collar A collar or a risk reversal is when an investor buys a call and sells a put or vice versa. The main goal of this binary options strategy is to offset the cost of premium for the option that you purchasing by selling another option. If the investor completely offsets the premium from the option purchased, the collar is referred to as a costless collar. A collar is a profitable strategy and benefits the investor in that he does not have to pay out a lot of money on premium and also the risk on implied liability is greatly reduced.

Covered Call A covered call strategy or a call writing binary options strategy is when an investor or trader sells a call option with a view to enhance his portfolio earnings or to mitigate the portfolios risk profile. It is also defined as a call sold on an instrument that is currently owned by the investor. This binary options strategy is used for three main reasons

( 1 ) the investor will benefit by receiving income from the premium of a sold option

( 2 ) a portfolio will be protected from a market falling, and

( 3 ) to mitigate the downside risk of the market. This option also gives the buyer the right, but not the obligation, to buy the undering instrument at a specific price on or before a specific date.

Market Conditions The markets can be trending, range-bound or volatile and evaluating the particular market condition can be the difference between a successful trade and a losing trade. A trending market moves in a one direction over a period of time and the trends are classified as secular ( for long term time frames ), primary ( for mid-term periods ) and secondary trends ( for short-term periods ).

If the financial instrument is trending higher, the market is called a bull market trend and if trending lower, a bear market trend. A range bound market on the other hand is when a financial instruments moves up and down in a narrow range. The range bound market occurs when supply and demand for a financial instrument is equal. A volatile market occurs when a financial market moves quickly in one direction.

Traders look at the VIX (volatility index) to measure if the market is volatile or is going to be volatile. Bull trending markets have low volatility while bear trend markets have high volatility levels. A trader should examine the type of market a financial instrument is currently experiencing to determine the type of position to take.

Money Management The ability to manage risk appropriately is one of the most important tools of successful trading. Money management is a defensive concept that keeps you trading daily. It uses two concepts trade size and stop placement. A stop placement does not address the question of how much capital should be allocated to a position. This strategy allows merchants to form an alternative method to protect their investments.

Protective Put Protective Put allows the investor a full hedging coverage. The investor is protected from a breakeven point down to zero. The buyer has privileges of owning several stock holdings. He can also sell his stock on strike value before its expiration date. In this strategy, the investor is the option buyer.

Straddle This is an investment where the trader buys both a put and a call at the same strike level, with the hopes that the straddle will make up for the premium invested. Overall, investors who are interested to learn about the binary options strategies find it very easy to trade because they can predict if you are right or wrong, when you will have a bull or a bear market and if you can trade multiple times with the same Asset.

Real Estate SEO for Beginners

The world of real estate is going through dramatic change and I don’t mean the current market upheavals caused by the change from a Seller’s market to a Buyer’s market.

Independent of price level there will always be buying and selling of homes going on. But the way people search for and find homes is in the middle of a dramatic change. The Internet is the great equalizer but also the great differentiator.

People searching online are not aware of your achievements, everybody is equal at first. If your website does not offer the design and services people appreciate they will not stay long enough to find out. This is where you can differentiate yourself.

But design and functionality are a secondary issue to the problem of how to get found in the first place. Use the analogy of websites being online business cards. New business cards are deposited not at the top of the pile but at the very bottom. Customers are picking up business cards from the top of the pile. SEO or search engine optimization deals with efforts to move ones business cards further up the pile so that customers can find one’s site through popular search engines.

So you have a new website. So you basically just had your business cards printed but nobody knows how to find them. Or even more dramatic you don’t even know if somebody is picking up your business cards and you don’t know if your business cards are in the big pile yet.

I would define SEO as the efforts to purposefully move ones website to be placed higher on the results page in response to a search query at a range of search engines.

But there are thousands of search engines out there. True. But all but 3 are irrelevant to your optimization efforts. Google, Yahoo and MSN control about 98% of all searches performed on the Internet. Focus on the three big search engines and the rest will take care of itself.

What is there to optimize? The aim is to be found by people searching for things that you offer on your website. When people search they do this textually by querying a search term or phrase. For you to optimize your site you first have to understand for which keywords or key phrases you want to be found. As I am practicing real estate in Aspen, Colorado and appropriate search term could be “Aspen Real Estate”.

Make sure you repeat your keywords and phrases on your homepage. Make the most important key phrase a headline and type it in a bold font.

It is important to understand that search engines are automated computer systems programmed by humans to evaluate the webs content without human interference. This means that search results are based on what is called a computer algorithm. This is basically a set of instructions for the computer on how to evaluate certain criteria and translate the results into a sequence of importance. Most important website first, least important website last.

The art and science of Search Engine Optimization is to try to understand what the search engines are looking for in a good site and then giving the search engine just that. The Google search engine algorithm probably looks at hundreds of different criteria. It is so complex that not even the engineers inside Google know the whole picture. Well you might say, how should none Google employees then know what to do?

Basically the most important fundamentals of what makes a good websites are known. Google for example uses a patented mathematical concept they called “Page Rank” at the root of their systems. Links are seen as votes. The more links are pointing to one website the more important that website must be. The more important the website is that votes for another website the more weight that vote caries.

So, try to get people to link to your website. It is important to know that links from website that have the same topic as your website seem to be more important than links from website that do not fit the subject. Links from other real estate related website are more important to my website then links from websites promoting toys.

Search engines like content rich websites. The more pages with useful content the better. Blogs are a great way to accumulate great on-topic content over a period of time. This is all the more important as search engines like website that have fresh content on a regular basis.

DMOZ.org is a human compiled directory of websites. Read their instructions carefully and submit your website to a relevant category. Yahoo and Google use this directory and it helps to be listed.

Generate a site map and place the xml file on your web server. A site map is basically a long list containing all your web pages in a format that is readable by computer programs employed by search engines to browse the web. These programs are called “bots” or “spiders”. This will help the search engines to find all the pages on your website. Remember, the more web pages the search engine knows about the better for you.

Search engines cannot read certain content. Graphical content is one such thing. If your site consists of mainly pictures the search engine will not understand what your site is about and therefore will not offer it as a result of a search. Make sure your site is text rich.

Real Estate website can have pages for the different subdivisions in the area serviced. Write a blog on the property of the week. Incorporate a section of “Frequently Asked Questions”. Write about yourself and give people a bio on you. Explain the buying and selling process. Offer sales statistics. The list goes on.

Get a program Like “Advanced Web Ranking” to search the search engines for search results containing your keywords. Optimization is fun when you start to see results. But manually looking for your website in search results is labor intensive and a good job for an automated program.

Read web forums and a couple of books on SEO once you are past the basics. The field is constantly evolving and there us tons more to learn.