Real Estate

The argument against deadlifting

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The dead weight. The elevation of the ego of the lower part of the body. Big numbers and big weights can go up pretty easily for most athletes when practicing this lift. Like everything, with success comes rush, and with rush comes declines in quality and diligence. For any athlete who uses the deadlift regularly, CrossFit, powerlifters or traditional athletes, it is a movement that must be used with care. This article will talk about why you don’t need to deadlift for max weight, their replacements, and specifically how this applies to CrossFit athletes.

Do not misunderstand. As a coach and athlete, I will argue that the deadlift is an invaluable strengthening tool for the posterior chain. Not many lifts use so many large muscles that they allow us to lift such a large amount of weight. It’s not that unusual to see an athlete training with deadlifts for just a few months to get to the point where he can lift 1.5x or even 2x body weight and more. With more accessory training and time, a 3x bodyweight deadlift can be achieved for more highly trained and better trained athletes. For this and other reasons it is a lift that needs to be done very often in the training cycles.

The reason I am careful with the deadlift, both in my own training and in the training of the athletes I work with, is that it is extremely taxing when fully trained, both on the CNS due to the high amount of stress. weight being held, and on the posterior chain. In reference to the former, if an athlete is training max (and max refers to working at max weight for a 3 rep scheme or less) every week or more than once a week, they are most likely that the body is using drops more than it is worth, which greatly affects the following days of training. In reference to the latter, any coach or athlete who is relatively well schooled in strength training will tell you that training lifts to the max will sometimes cause a lifter to lose perfect form. Some coaches may even argue (including myself) that it’s okay to lose form to some degree during a max lift because he trains the body to come out of a less than perfect lift safely and successfully. However, with the sheer amount of weight lifted in the deadlift, less than perfect form can lead to strain and pain in the lower back, hips, and hamstrings, and can even lead to injury. Like the problem with CNS taxes, this leads to athletes missing training days. No matter what sport you are training for, this is not good.

So what other options do we have?

The Soviets were onto something with their weightlifting studies back in the Iron Curtain days. The reason so much good information, not just about lifting but strength development in general, comes from that time is because they had such a large population participating in the sport of powerlifting. With so many people training for strength, Soviet trainers were able to come up with some very tried and true theories on how to get stronger by maintaining a very high level of volume every day.

The key ingredient: speed.

Speed ​​is king. This philosophy has been adopted by training methods all over the world and in all different sports. Louie Simmons took this idea and created an entire training template based on moving the weight as fast as possible and keeping the muscles under tension during these high speed lifts. It has been proven time and time again that the best way to gain strength is to apply maximum force on a bar as quickly as possible.

This speed is all relative. Obviously, the speed at which you squat which is your 1rm is going to be much slower than the speed at which you squat 50% of that on your dynamic squat days. But exerting as much force as possible to lift that weight is equivalent to moving a lighter weight with explosive speed, allowing you to engage different/bigger motor units and muscles than a lighter load/slower lift. What is important is the number of times you can activate these motor units.

The motor units are what cause the muscle to contract. You want to lift something, the brain sends a signal to the muscle, the motor units fire, it makes the muscle contract, we lift it. However, their motor units are ordered from small to large. Smaller ones fire the easiest and first, bigger ones are harder to recruit and fire last. You may have guessed that smaller motor units are connected to smaller muscle fibers while larger motor units are connected to larger muscle fibers. So what we have here is a neat little order that dictates how and when we access the largest muscles in our body. This is called the Henneman Size Principle. Use small motor units to lift loads that are below maximum and only take advantage of larger motor units by lifting maximum loads…or lifting with maximum speed. Small motor units are more sustainable, meaning you can use them repeatedly more easily, while large motor units tire faster and take longer to recover. Remember this, later.

Think of it in terms of the fight or flight mentality. In the past, I’m talking about a long time ago, fight or flight meant being eaten by a saber-tooth tiger or not being eaten. The peak of this fighting mentality is when you are getting out of that cave faster than the tiger, or even ripping the tooth out of the tiger’s mouth and using it to kill the beast. It is at this peak that you are recruiting everything, including the largest muscles and motor units in your body. It’s how/why you can achieve uncanny feats of strength under pressure.

How do you simulate this situation during training? Making your body exert the greatest amount of force and therefore speed possible on a load. So let’s take a look at the deadlift. It takes a ton of force to lift a 500# 1RM, right? It may not be super fast, but you’ve definitely flipped that fight switch and gotten into those larger motor units during the lift. So why not just lift a 1rm once a week?

Think about how often you can lift that 1RM deadlift in one session. Then think about how often you can safely lift it. This is where we get into efficiency of use. What Elwood Henneman discovered, the Soviets experimented with, and Louie Simmons applied is that we can get bigger and stronger by not just raising highs here and there, but raising sub-maxes as fast as possible over and over again. If you can recruit the same large motor units that you do doing a 1rm, the same ones that are connected to the largest muscles in your body, lifting 50-70% of that multiple times in one session, what do you think is more beneficial? to build strength? If you can tap into those large motor units/large muscles multiple if not 10 times in one training session, you will train those nerves (motor units) to be able to shoot more often without fatigue and therefore you will be able to train those muscles more bigger/stronger more often.

For example, instead of lifting that 1RM deadlift weekly, think about doing Olympic lifts in variable percentages almost every day. Not only is this done to improve your Olympic lifts, but explosively pulling off the ground (exerting maximum force and speed on a load) takes advantage of those larger motor units. While you may not always be recruiting the biggest and strongest, you are training him to harness those larger muscle groups and units on a repetitive basis. Not only applicable to strength, but also specifically applicable to CrossFit. To perform at the highest level in this sport, you must be able to move the weight very quickly and over and over again. In other words, you need to be able to recruit those high-end motor units, the largest muscles in your body, over and over again. If you only train them once at a time, you train them to fire/recruit once at a time.

To replace the lack of heavy loading, he also performs heavy but explosive pulls once a week. By putting more than your maximum load or snatch into your pulls and doing them as fast as you can, you’re taking advantage of the larger, harder-to-reach motor units. By doing them for repetitions, you are forcing/training them to fire repetitively. So not only are you mentally training yourself to be able to pull a weight heavier than ever before, but you’re physically training yourself to actually be able to do it. This correlates to a higher deadlift because regardless of the load on the bar, you’re training the largest and most powerful muscles in your body MULTIPLE TIMES per set, not just one at a time. Build muscular strength and endurance in a variety of ways.

Where Louie Simmons helped most was in convincing the masses of the benefits of accommodating resistance. The bands and chains used for vertical lifts mean that even when using a sub-maximal weight, an athlete has to shoot through the entire lift. This is made possible by accommodation resistance which adds weight/resistance as the lift (generally) becomes easier. Think top deadlift, bench, squat. This results in an athlete having to be explosive not only during the hard “sticking point” of the lift but throughout the entire exercise, making the aforementioned high-level motor unit recruitment happen even at a “lighter” weight.

Note your speed on each lift. Lifting aggressively and quickly allows him to get stronger. You don’t have to always use a max charge to get stronger using the above science. That’s why with The ProgramWOD and at CrossFit Lando we do squats with specific percentages and reps and why we do a lot of dynamic lifting. If you can move it faster, do it.

Elite athletes need to train efficiently. This refers not only to time, but also to the tension in the body. It doesn’t do an athlete any good to train on the ground or get injured. The goal is to be able to train at a high level all or most of the time. Deadlifting isn’t necessarily “bad” for you, but it certainly strains the CNS and causes a lot of pain and injury. If we can avoid this, why not do it? Of course, the stimulus of pulling a deadlift several times should still be used because it is a very different and specific stimulus. But movements like dynamic pulls, box squats, and lighter deadlifts with adaptive resistance can be used in place of multiple days of max deadlifts in a training cycle. This allows an athlete to continuously build strength throughout waves of training without taking extended rest time due to exhaustion or injury.

Shopping Product Reviews

New Apple Products: Get Ready for Red

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Apple wants you to see “red” and hopefully buy one too.

The tech giant is launching a new red phone in hopes of capitalizing on a vibrant color scheme that could appeal to its huge consumer base.

The red phones are available in the iPhone 7 and iPhone 7 Plus models. They feature a crimson aluminum finish.

The phones come in 128GB and 256GB storage variations. The price is in line with or perhaps a bit higher than other iPhone versions.

The 128GB version sells for $749. The iPhone 7 Plus costs $869. Those enrolled in the iPhone Upgrade Program will be able to get one for $37 per month.

Apple has had a decade-long (RED) campaign, which contributes to the Global Fund to fight AIDS. Apple said it is the world’s largest corporate donor to the Global Fund, contributing more than $130 million. It is said that the red telephone is part of this strategy. The company will donate some money to the charity for every phone sold.

Apple fans were also surprised recently by the announcement of a new iPad. It replaces the Air 2 that is already on the market. It has a 9.7-inch retina display that Apple is known for. It comes with a 64-bit A9 chip and 10 hours of battery life.

iPad has many features for Apple fans like fingerprint, TouchID security. It comes with the ability to download and use over a million apps specifically for the device.

An 8-megapixel camera is also included for capturing detailed images or 1080 HD video. Editing can be done directly on iPad with Photos, iMovie, or an app from the App Store.

Pricing for the new iPad starts at $329 for a 32GB model. It can go as high as $559 for a model that has 128GB with cellular capability.

On a smaller scale, the iPhone SE is getting a storage boost. Apple is phasing out the 16GB and 64GB models, but doubling their storage capacities to 32GB and 128GB. The 4-inch phone is getting a bit more powerful, while the price remains the same at around $399.

Also worth noting is a new app called Clips. It is a free application and it helps users to combine video clips, photos and music to share via messages and social networks. Clips will be available soon in iOS 10.3, with “art filter” shapes and emojis.

According to Apple, Clips will automatically recognize people in a video and suggest them as recipients of messages. The app then pulls in items that are popular on Instagram, Snapchat, Vine, Google Photos, and others.

Newer devices and the lower-priced iPad are indications that Apple is redefining some products and the pricing structure. This new strategy targets many lower-priced competitors squarely. The end result could leave much of the competition not just in the red, but much more.

Sports

The aftermath of a school tragedy: some coping strategies

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I was the principal of the high school in Montourville, Pennsylvania, when TWA Flight 800 blew up off Long Island in July 1996. The recent tragedy in Connecticut, like the other school tragedies we witness, always brings thoughts not only about the disaster itself, but about the tragedy that follows such a disaster. In 1996, our school lost 16 students and 5 adults. In the weeks and months that followed, some of the following events occurred that no school can prepare for and usually have to “make up” as they go along. Some suggestions are included to manage this.

1. The coroner must positively identify each victim. Parents will not be able to see their child again, so dental records and DNA samples will be required. Think about what it would have been like to be at the firehouse last Friday in Connecticut when the parents heard the news about their son.

2. Gifts and money (there were just thousands of teddy bears) will come from all over the world: a quilt from a private girls’ school in Kolkata, handmade cards made by children in Ghana, a handmade mural by children in a school in Darwin, Australia… the gifts will keep coming. One day the school will have to decide something that will cause great consternation: the decision to “focus our attention on the living”. No one will know what to do with all the gifts. Do you make a permanent memorial? Do we store them? Can’t we get rid of them properly? what do we do? The day will come when the school, not the families, will have no choice but to move forward, and there will be great discussions about the timeline for this adjustment…the Superintendent will be severely judged for the decision to move forward.

3. Funerals will be heartbreaking enough…but cemeteries will present a surreal scene of untold grief. There will be Christmas trees with lights running from a generator and presents under the tree (because the kid will need something to play with in heaven) and stockings hung on headstones and Christmas carols playing from some electronic device. Some people will have life-size cutouts of their child standing near the Christmas tree in the house. I saw this. It was devastating and still is today for me.

4. Siblings will become very angry with their parents, who, quite rightly, will never get over the death of a child, leaving the sibling feeling less loved and abandoned.

5. Many families will start a fund in their children’s name with all the best intentions. However, large sums of money will come from all corners of the world and there will be endless evening meetings trying to come to some agreement on what to do with all the money with the now angry and still grieving parents.

6. Eventually another disaster will strike like it did with us where I was talking to Wolf Blitzer one day and all the satellite link trucks and black limousines carrying TV news celebrities disappeared the next when a handmade nail bomb went off in the Atlanta Olympic Games. . Suddenly, we no longer existed from a news point of view… which should have been, on the surface, good news, but then we were really alone.

These are just a few of the horrible things that will occur as these consequences unfold. Here are a few things, we came up with on the spur of the moment, that worked for us…

1. Volunteers will come from everywhere…don’t turn them away…you help them and yourself if you can come up with something for them to do where there is no work…people need to be around other people in a tragedy . We had guidance counselors, teachers, ministers, and soldiers, and just moms, dads, grandparents, and students showing up from everywhere. We gave everyone something to do… some old people were making balls of tape to help hang up the emails… .

2. Religious people of all faiths will come…leave a place of reflection for all religions…for us Jehovah’s Witnesses were the most helpful as they organized and posted each email on the wall and took care of daily from the thousands of live plants and flowers that were sent to our school from everywhere as will happen in Newtown. Don’t exclude anyone… allow all religions to leave literature in a quiet and respectful place. Keep in touch with the local minister, usually made up of all the clergy in town…they can help spread messages to their respective flocks and help in a variety of ways.

3. Hire a company that handles the establishment of trust funds and large donations. This will involve many hours and school officials have schools to run and their whole lives will be spent in things they have no experience in… these people need to do their best to live. logical thinking required in such meetings.

4. The school must respect mental health professionals and grievance counselors, but someone must be in charge of these people and the Superintendent and administrators must never forget that they are in charge of the building and not the mental health professionals . Madam Superintendent, try not to hand over control of the building to people who lack that kind of experience, just as you lack the experience to give advice. It is not an exaggeration, in my experience, to say that sometimes the comfort dogs that were brought in often provided more instant relief to the bereaved.

5. School Board members should be reminded that they are citizens like everyone else, unless they come together as a body and vote for something as a group. Individual Board members will enter the school, each with their own agenda for how things should run…a strong superintendent has to keep control of this or chaos will ensue with everyone giving conflicting instructions and coming up with creative ideas. but contradictory. individual board members should be taking orders, not giving them in this environment.

6. Kids are so much more resilient than we think… At one point in the fall, a group of students said… “This isn’t another special program for us poor, downtrodden students in Montoursville, is it? In others I mean, they were ready to move on even though the adults wanted to “help” them some more… talk to students about when they have had enough “help”—they always know.

7. Adults will deny that they need counseling, thinking that only children need professional help. Making teachers take a week off using substitute teachers in some organized way…they have to go away for a while whether they admit it or not…I still cry from all these tragedies from the thoughts that come back to me. I was the tough guy who was supposed to be in charge… paying attention to the needs of adults, we didn’t do that enough.

These are just a few thoughts from someone who had to deal with the aftermath of the disaster… not all TV spokespeople know what they’re talking about. They never had to deal with anything like this.

Business

9 tips on how to choose a business coach

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No matter what field you are in, you can benefit from the services of a coach. You should look for a trainer who is good at optimizing your production and improving marketing initiatives. This is important to the overall success and survival of your business. Below are 9 tips that can help you find a good business coach. keep reading

industry associations

For business coaching, the World Association of Business Coaches, also known as WABC, is on the list of professional coaching associations. Membership of this association is selective, which is allowed based on the requirements of professional responsibility, integrity, ethics and eligibility, to name a few.

reliable sources

You should also consider reliable sources. You should get recommendations from trusted service providers such as business providers, human resource consultants, bankers, financial planners, accountants, and lawyers.

Your needs

Business coaches are good at many topics, including corporate profitability, tolerance for turmoil, and emotional intelligence. What you need to do is figure out the areas you need help with, and then find a coach who meets your needs.

Interview potential candidates

You should interview potential candidates thoroughly. This will help you find a good match. This decision is just as important as choosing the right attorney or financial advisor.

interview questions

You should get detailed answers to your questions during the interview before choosing a good coach. Be sure to ask about their business background, coaching experience, credentials, coaching style, etc.

Work style

Like any other professional, business coaches have a certain coaching style. You have to find out how they do their business. Do they use the phone, email, or discuss business matters in person? Find out how much professionals charge for their services. What you really need to find out is if the coach’s training style suits your needs.

get referrals

You should ask potential trainers for references. Then you need to reach out to your clients to find out if they had a great experience working with the trainer. In fact, referrals are a great way to find the right professional.

i followed your guts

Good relationships are built on quality feedback, support, honesty, security, and trust. In the same way, the same things should be the building blocks of your relationship with your coach. Once you have interviewed the coach, you may want to find out how you felt about the coach during the interview.

mutual roles

You should get a good understanding of the role that you and your coach will play. With the help of a good professional, you can develop your resources and abilities to face the many challenges that come your way. This way you can make your important decisions on time.

So if you have been looking for a good business coach? If so, we suggest that you follow the tips given in this article. This way, you’ll be more likely to hire the right coach.

Home Kitchen

Radon from granite causes cancer

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The allusion that seems to be made, that the natural stone installed in your home is hazardous to your health, is mentioned repeatedly on the website and on a recent local Houston television news program.

It is interesting to note that the two main contributors to this non-profit organization are engineered stone manufacturers. One of those contributing manufacturers has a marketing executive on the board of directors of this particular organization.

From what may be perceived on the surface as perhaps another “go green” ad campaign, appears to be a different take on the ongoing battle of engineered stone manufacturers against natural stone.

Keep in mind that granite, like most natural components found in building materials, allows the passage of vapors that may contain trace amounts of radon. Very small amounts of uranium are found in trace minerals such as biotite in some natural stones. When mining from a quarry, if a large clump of biotite is exposed, the initial result would be a radon reading. However, once a piece of granite or natural stone exposed to a large amount of uranium-rich ore in the ground is removed from the source and exposed to air, the radon vapor transmission would be drastically weakened and then dissipated. . Simply put, think of natural stone as a very dense sponge that allows water, air, and radon to pass through the stone. Once the stone is removed from the radon source (the soil), the stone has no radon to filter through.

We support testing for radon, but to suggest that natural stone is a major contributor seems ridiculous.

Here are some facts about radon:

WHERE DOES RADON COME FROM?

“Radon comes from the natural radioactive decay of radium and uranium found in the soil under the house. The amount of radon in the soil depends on the complex chemistry of the soil, which varies from house to house. Levels Radon in soil varies from a few hundred to several thousand pCi/L.The amount of radon that escapes from the soil to enter the house depends on the climate, soil porosity, soil moisture, and suction within the house. home”.

HOW DOES RADON ENTER THE HOUSE?

“Houses act like big chimneys. As the air in the house heats up, it rises and filters through the attic openings and around the upper story windows. This creates a little suction at the lowest level of the house. , drawing radon out of the ground and into the house (much like natural stone filters out radon emission, as mentioned above). You can test this on a cold day by opening a top-story window an inch. You’ll notice that the Warm air from the house is blown out through that opening, but if you open the basement window an inch, you’ll feel the cold air from outside coming in. This suction is what pulls the radon out of the ground and into the house. which will stop caulking cracks and openings in the basement floor.radon from entering the home.However, scientific studies show that it only takes enough unsealed cracks or holes in the caulk to equal a 1/2 hole ” in diameter to let in all the radon. Caulking accessible cracks and joints is unlikely to permanently seal the openings that radon needs to enter the home. Radon levels will likely remain unchanged.

Fortunately, there are other extremely effective ways to keep radon out of your home. Across the country, several million people have already been tested for radon. Some houses tested up to 2000-3000 pCi/L; however, there hasn’t been a house that couldn’t mitigate to an acceptable level. The difference in reference to natural stone is that once the stone slab is removed from the source and exposed to the atmosphere, the radon is vented out in the same way that home ventilation mitigates radon emissions in the air. floor.

The radiation levels of granite products, which are technically measurable, are in fact small fractional values ​​of established thresholds for environmental safety. The truth of the matter is that granite is a safe product. It has been used for thousands of years and the relationship between granite and radon has been studied for years and years. How safe is granite? Mathematical models have been developed showing that one could live in an all-granite house or building, even sleep on granite, for an entire year and still be within very safe levels of exposure.

Calculations show that if an average countertop traps an average uranium concentration of four ppm (parts per million), the concentration of radon emitted by the countertop into home air would be 270,000 times lower than the level of radon in outdoor air. The maximum contact level you would receive in a year if you were sitting on a counter all the time would be about a quarter of the annual radiation from all sources. If it were only a few inches from the granite (like when you wash dishes), the dose would be too low to measure.

To quote Donald Langmuir, PhD, Professor Emeritus of Geochemistry, Colorado School of Mines, and President, Hydrochem Systems Corp.

“To show just how laughable the concerns about radon emitted by natural stone are, the typical granite countertop in our example will release 7.4 x 10 -7 pCi/L of air. This corresponds to 2.7 x 10 -8 decays of atoms per second (dps).” This represents 0.85 disintegrations per year. In other words, the hob produces less than one atom of radon in a year. This is not worth getting excited about. I would suggest that a good way to reduce our exposure to radon in the outdoor air would be to build an airtight house with granite countertops! There are certain properties of rocks that can increase their radon emanation efficiency, or in other words, increase the release of radon from a given weight of rock. the exposure of internal or external rock surfaces to water or air, allowing radon gas to escape. This is probably true, however, a granite with such properties would be too brittle to make into a countertop and too open to polish, so it would not be marketable as a countertop unless the pores in the rock were first filled with a product. chemical. sealant. Such sealing would also eliminate any potential radon release issues.”

In a more recent study by LL Chyi, Ph.D. and professor of geochemistry and environmental geology at the University of Akron, Akron, Ohio. Dr. Chyi studied 13 of the most popular granites used in the United States as determined by an industry-wide survey. Due to their popularity, these 13 granites are believed to account for up to 85% of the granite countertop market in recent years. The types of granite are the following:

1. New Venetian Gold, Brazil; medium-grained yellow-beige gneiss with many dark red garnets

2. Uba Tuba, Brazil; A medium to coarse grained olive green granite

3. Santa Cecilia, Brazil; A coarse-grained, greyish-yellow gneiss with pie-sized red garnets

4. Tropic Brown, Saudi Arabia; medium grain brown granite

5. Absolute black, India; black basalt

6. Tan Brown, India; A dark brown igneous rock with large, shapeless, reddish-brown feldspar crystals.

7. Giallo Ornamental, Brazil; coarse-grained, yellow-brown granulite with some reddish-brown garnets

8. Cream Bordeaux, Brazil; Juparana Burgundy Cream (Brunello). A coarse to very coarse grained, pink to red granite with areas of quartz, alkali feldspar and quite a bit of mineral.

9. Baltic Brown, Finland; brown-black granite

10. Giallo Veneziano, Brazil; medium to coarse grained gneiss, ocher yellow to golden brown, also light pink

11. Mahogany Dakota, USA; medium to coarse grained, reddish brown granite

12. China Black, China, a fine-grained plutonic rock

13. Yellow Star, China, a medium grain yellow to pink granite

The test methodology was designed to measure the amount of radon each type of granite would add to the interior of a 2,000-square-foot, normally ventilated home with 8-foot ceilings. The results show that Cream Bordeaux (the most active in terms of radon emissions) would contribute a component concentration of less than 0.28 pCi/L, or less than 7% of the EPA recommended actionable level of 4.0 pCi /L. This amount of radon is well below a level that could cause health problems. Tropic Brown and Baltic Brown, ranked second and third in radon release according to Dr. Chyi’s tests, amounted to only 1% of this action level. The other granites tested added almost immeasurable amounts of radon to the house. Radon atoms in pore spaces and fractures are of minimal concern for granite countertops.

Dr. Chyi’s test results show that granites currently on the US market are negligible contributors to radon levels in the home. “Based on EPA test results and standards, we can conclude that the most popular granites used as countertop surfaces do not pose a health threat to homeowners. If proper sealing is applied once a year or with other frequencies determined by the industry, radon emanation can be further reduced.”

Daniel J. Steck, Ph.D., also ran a test on indoor granite and radon, and here’s what he said.

“The average radionuclide content of their building material samples is similar to that of other average samples of granite and other common earth-derived building materials, such as bricks and soil. Therefore, the amount of gamma radiation emitted by masses similar of these building materials will be approximately the same;

There is little sample-to-sample variation in the concentrations of radionuclides of the radon family; the radon flux is somewhat higher for counter squares than for smaller samples. This indicates that the effective diffusion length is only on the order of the thickness of the countertop samples, ie several centimeters. Therefore, material thicker than 2″ (5 cm) will most likely emit no more than countertop samples.

While we believe that health safety is a great concern, especially in our homes, it is reprehensible for an industry to attempt financial gain through “scare tactics” or under the auspices of “Ecology.” We urge the consumer not to be fooled by these scare tactics.

Digital Marketing

Advanced SEO Services

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If you really want to give your website a significant boost in search engine rankings, you’ll need to go for advanced SEO services. In general, these services are available after preliminary optimization efforts have been made on your website.

One of the best SEO techniques is article marketing. This process involves writing and distributing articles to a variety of different online article directories that rank highly in Google and other major search engines. However, you can maximize the benefits you get from article marketing by linking to your sitemap in the resource box of each article. This will automatically make search engines dig deeper into your website and consequently index more of your internal pages.

Another technique that is often used in advanced SEO services is the use of multilingual websites. It is important to understand that the majority of Internet users are non-English speakers. By targeting these people in their own languages, you’ll be able to tap into a broader spectrum of customers from different countries and cultures. Also, search engines in different languages ​​will be able to index your page and thus your overall ranking will improve.

Also part of advanced SEO services is the use of long tail keyword phrases. Most people make the mistake of targeting general keywords that are relative to their website but extremely competitive. A better approach would be to target long-tail keywords that are 3-4 words long and have much less competition but a higher chance of conversion.

Optimizing your website for local search is another important aspect to consider. This process is commonly known as geographic segmentation. Following the recent Google algorithm update, the importance of location targeting has come to light and shows that Google is favoring websites that have a good local ranking.

Internal link optimization is also essential if you want to reap the maximum benefits of search engine optimization. However, this can only be done once the rest of the on-page optimization has been completed.

Relationship

The 5 biggest barriers to being fit after 40: how to get your groove back!

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What makes an experienced woman? Time. Like a good wine, she is complex. Full of surprises. Her life experience has taught her that she is not defined by her chronological age. If you are an experienced woman, you know that your health is your most precious asset. You know that the greatest gift you can present to the world is a healthy YOU, physically, mentally and emotionally.

But if you’re over 40 and especially if you’re over 45, you’ve probably realized that staying fit and healthy isn’t the same game you played in your 20s and 30s. You may not be able to lose weight as easily as before. The same workouts are not producing the same results. Every woman over the age of 40 knows that feeling of frustration when she has gained a few extra pounds, or of not being able to exercise as intensely as she did before. Busy lifestyles make healthy eating and exercise even more challenging. While not everyone is the same, and every woman has different personal health needs and concerns, every woman needs to exercise and adopt healthy eating habits. I’ve identified 5 of the biggest barriers to staying in shape after 40 and how she can overcome them. I want you to challenge your beliefs about eating, exercising, and how you look. Learn about your individual “factory settings” and how you can stay fit and healthy naturally and intuitively. Staying fit is not about feeling bad. It’s about feeling strong.

And have fun, not stress over every bite of food or every minute on the treadmill. Remember, you become what you believe! Be the beautiful and experienced woman that you are – it’s the spice that makes the dish!

Barrier 1: Cookie Cutter Syndrome

Your body has specific factory settings that are unique to you. What you may not know is that your body naturally wants to get you to your optimal weight (not Jessica Alba’s or Angelina Jolie’s) as long as you don’t fight it. You just have to reacquaint yourself with yourself and stop using diet and exercise programs that don’t address YOUR special needs! Yes, it can be more difficult to lose or maintain your weight once you hit your forties and how your individual body works, you can get results faster and keep them off easier.

You’ll look great and feel even better. Take off your clothes and take a good look at yourself in the mirror. Like a lobster that sheds its old shell and grows new shells throughout its life, you have the power to let go of old body images and accept who you are right now, without punishing yourself for it. Start paying attention to your body. Follow his wisdom. You are not condemned to be overweight or to be on a perpetual diet. Once you accept the body you were born with, you can return to your unique normal weight, just as nature designed. What I am strongly opposed to is the endless pressure to be THIN. That is a big part of the problem. Data from some treatment centers show a steady increase in eating disorders in women over the age of 40. We are all different. Some bodies are meant to be smooth and curvy. Others are naturally sharp and angular. That is the beauty of diversity. Accepting and loving the unique beauty of your body will set you free and give you confidence and power!

Barrier 2: taking care of your metabolism

Nutrition is essential for metabolism. Everyone is familiar with the word “metabolism,” but not many people know what it means. You probably know someone who can eat whatever they want and not gain weight. Well, if you think that some people are born with a robust metabolism… that’s a myth!

The truth is that you are not a victim of your metabolism, it is the creator of your metabolism. There is no mystery. Food is simply energy, your body requires energy to function. Food in the form of proteins, carbohydrates, and fats are your main sources of energy (calories). Take more energy than you need from any of these and your body will store it as fat. So fat loss is all about energy balance. Simple, right? You have to eat smarter, not less. When you restrict calories below the minimum amount of energy required to fuel your nervous system, your body thinks it’s starving. When this happens, your body is not only burning muscle for fuel, but by doing so, your body is actually slowing down your metabolism.

When you lose muscle, you are lowering your metabolism. Lose the “eat less, weigh less” mentality. Restricting your calories will guarantee a slower metabolism. The act of eating HEALTHY, which prompts your body to process supporting foods frequently, ensures a faster metabolism. A faster metabolism means that your body becomes a fat burning machine.

Barrier 3: Diet Addiction Diets don’t work.

The health and fitness industry is banking on the fact that you either don’t know this or you won’t believe it. But if you’ve tried to lose weight in the past on any kind of fad diet and only gained the weight back and then some, you know what I mean. I know, you’re probably thinking that you have to be on a diet forever to have any kind of permanent weight loss. But nothing could be further from the truth. With rare exceptions, most people were born with normal body weights. But then we learned to diet instead of eating intuitively. Dieting puts the body into survival mode, that is, starvation. Dieting indicates deprivation to your body and triggers a biological drive to prepare the body to maximize food intake and minimize energy burned to save itself. Making the best food choices is your secret weapon in your quest to get 40+ fit. Eating in solidarity will help you speed up your metabolism, burn more fat, and increase your energy dramatically. The goal here is to be FIT and HEALTHY and look great for YOUR body type.

Believe it or not, good nutrition is that powerful! And you can change your eating habits (or lack of food) little by little. Aim for at least one healthy option each day and more supportive than the day before. Go for 2-3 upgrades every week. Making these small nutritional changes will quickly add up to amazing results as you gain control over your metabolism.

Barrier 4: Ignoring the Fab 4

There are 4 essential components of fitness. If you want to get in shape and avoid injury, you’ll need a few variations of all of them. Many clients complain about taking the time to stretch or just want to do cardio without weight training or weight training without cardio. You need them ALL. So here comes the excuse. “My life is chaotic enough right now! I don’t have time!” Well, you don’t need a lot of time, but you will need something. And if living a healthy lifestyle is important to you, you’ll have to commit. But the more you do it, the more you want to do it. So what are they? Cardiovascular exercise increases your metabolism so that you burn energy at a higher rate than if you were not exercising. Reduces appetite by activating the sympathetic nervous system. This activates your “fight or flight” response. What does that mean? Try this:

The next time you feel a pang of binge eating, take a brisk walk or jog. Notice how you feel after exercising. Your hunger will decrease or disappear completely. Cardiovascular exercise, resistance training, and flexibility exercises will help you lose the extra weight that is stressing your joints. You will strengthen the joints and lengthen the muscles, which reduces the risk of injury in your daily activities.

Barrier 5: Leaving your goals to chance

As a personal trainer, I see many clients grabbing their weights and putting on their shoes before they know exactly what they want to achieve. My advice to them and to you is: don’t leave anything to chance. Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you are to do what it takes to get it. First, review your expectations. Are your goals reasonable? While it would be nice to lose 20 pounds in 7 days, there is no sure way to do it. Unrealistic expectations undermine your efforts and make it difficult to stay on track. Look beyond the obvious. Set goals that can be measured with something other than a bathroom scale, like lowering your blood pressure by 10 points or increasing the distance you can walk or jog. When it comes to working out, the most common excuse cards played are the queen for “not enough time” and the ace for “it’s not convenient.” You will always be busy. And it’s much easier to sit down with a glass of wine or a bowl of ice cream than it is to run to the corner or do crunches on a stability ball. But the truth is that they are not valid excuses. You don’t have to go to the gym and you can spend 30 minutes a day exercising. For years, I worked out first thing in the morning before work or at night after the kids went to bed with nothing more than a couple of exercise videos, some hand weights, and an exercise bench I bought at Goodwill for 5 dollars.

It starts right where you are. If you don’t (or can’t) make time to do this FOR YOU, maybe the problem isn’t the fact that you’re short on time. Perhaps your life has gotten too out of hand and the question now becomes priorities. Your health and wellness should be at the top of the list! You can start with minimal equipment and space. It’s easy and cheap! The best advice I can give you is to START. Start moving. Shake! Have you ever noticed those skinny hummingbird type people? Well, studies show that it’s not some mysterious food substance, cell or hormone that makes these people burn fat like an iron skillet: it’s movement. Obviously, it’s not THAT simple, but it’s true that the more you move, in very subtle ways, the more calories your body will burn throughout the day. And that will have more than subtle positive effects!

  1. Balance and flexibility
  2. Muscular strength and endurance
  3. body composition
  4. aerobic capacity

The composition of your body changes as you age. Weight gain after 40 and especially after 50 is very common. The most dangerous type is around the midsection due to its proximity to organs, making it the highest risk for heart disease. The good news is that the combination of cardio, resistance and flexibility exercises means that a healthy body composition will take care of itself! We lose an average of 5% of muscle mass every ten years after the age of 35, if we do nothing about it. A side effect of this is weight gain. If you don’t intentionally rebuild muscle through exercise, and you’re eating the same amount of food (or more) than you did when you were in your 30s, you’ll win. Muscle gives us the metabolic capacity to burn calories EVERY time we move, whether we’re active or at rest. Muscles are constantly being fueled by calories, even when you’re lying on the couch with the remote in hand.

Health Fitness

Manage weight gain at menopause and beyond

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I have heard this many times. “I hit menopause and BAM! The weight started piling on.”

Does it sound familiar to you? If you answered yes, then keep reading. There is hope and it does not come in a bottle. Well, maybe a bottle of Perrier.

When our hormones go crazy, one of the main functions our liver performs is to remove excess hormones from our body. Lots of water helps, but also a variety of minerals that support the detox stages of the liver.

Selenium is one of those minerals. A great source can be found in Brazil nuts. Three to five of these wonderful nuts a day can give your liver the boost it needs to flush more hormones out of the body, along with other toxins.

When you need more energy throughout the day but are afraid to eat because everything sticks to your thighs or hips, eat more often. You’ve heard that before, right? Good is true. Whenever you eat, your body goes into a state called thermogenesis. This increases your metabolism so you can burn more calories.

How often should you eat? I tell my clients that every 2.5 to 3 hours works best. It helps control blood sugar so you don’t have those energy spikes and valleys. Here are some suggestions that will keep you energized without coffee or excessive amounts of sugar.

1. Eat a good breakfast every day that contains egg protein, Greek yogurt, turkey sausage, whey, or rice protein. For vegetarians you can have hot quinoa cereal with almond or rice milk. Beans and rice with avocado and salsa can also work well, but be careful with all the starch. It can bring you down in as little as forty-five minutes.

2. Stay hydrated by drinking half your body weight in ounces of water a day. Start by finding out what that number is. It is your personal water formula. If you weigh one hundred and forty pounds, you’ll want to drink seventy ounces of water a day. Maybe you weigh so much more that you can’t imagine drinking half your weight in ounces of water a day. Then start with your IDEAL body weight and divide it in half.

3. Make your snacks count. Celery and hummus, nut butter or egg salad will work well for a mid-morning snack. You can make a snack that has a little protein and some nutrient-dense foods, such as fruits or vegetables. I like carrot sticks for the crunch and hummus for the texture. Sometimes I eat red bell peppers, which are high in antioxidants. I often wrap a slice of turkey or a stick of cheese in several lettuce leaves, roll it up, and eat it with some sauce. Mid-morning and mid-afternoon snack. Skip the coffee and grab green tea, another antioxidant-rich option.

4. A light dinner will help you through the night and keep you from gaining pounds. If you plan a salad for dinner every night, or grilled vegetables with just three ounces of fish or chicken, he’ll have more energy for a walk, gardening, or playing with the grandkids. If you feel hungry later in the evening, have a piece of fruit. My clients seem to like grapefruit at night, which is great as long as you’re not taking statins or other drugs that can be affected by grapefruit. Check with your doctor or pharmacist.

5. Excessive exercise can also increase weight gain. That sounds counter-intuitive, I know. The point here is to avoid inflammation. That can cause inflammation of the tissue. Instead of doing a lot of cardio, which is great for reducing stress, try walking and strength training with lighter weights. Try yoga to reduce stress.

Do these five things for three to four weeks and see if your weight gain stops and you start adjusting to your smaller clothes again. I bet you will love the results.

Legal Law

Are you a parent with high hopes? How your positive thinking affects your child

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Quick… what song won an Academy Award for song of the year in 1959?

If you know that trivia, congratulations! It was the song, High Hopes in the movie Hole in the Head (not the most famous movie, I admit). The song became more popular after Frank Sinatra recorded it in 1961.

In the wake of today’s turbulence, the lyrics seem banal:

The next time they find you, with your chin on the ground,

There’s a lot to learn, so look around.

Just what makes that little old ant

Do you think it will move that rubber tree plant?

Anyone knows that an ant can’t move a rubber plant,

But he has high hopes, he has high hopes…

And an ant probably can’t move a rubber plant on its own, but if you stay hopeful enough, your chance of success increases, because with a hopeful attitude, inspiration has a place to strike. And with hope, resilience reigns. Without it, despair can paralyze and slow effective solutions to a halt.

High hopes may seem like a myth when we look around us today at all the suffering, the defragmentation, the unhappiness and the fear, the terror and the paranoia. Yet brain research continues to accumulate data that hopeful people are more effective problem solvers. In addition, it is very clear that what we pay attention to grows. And conversely, what we do not pay attention to shrinks. If we focus on our hope, our hope grows. If we’re awash in despair… well, that, of course, takes away our hope.

Are we seeing our son’s strengths or are we overwhelmed by his lack of motivation? If we don’t pay attention to his strengths, they will surely not grow and the motivation “problem” will surely increase. Are we noticing our daughter’s thoughtfulness or do we always comment on her bad temper? That is the way to grow a bad mood. The human brain is not a capricious device that acts at random. No, it acts according to a finely tuned set of principles. And one of those fundamental principles is that the focus of our attention, to a large extent, creates the reality that we experience. This is not New Age gibberish, although the New Ages have capitalized on this fascinating aspect of our brain’s operating system. There has been a lot of academic research on the subject. In fact, Appreciative Inquiry, one of the cornerstones of the PCI coaching model, is a process methodology that stems from this research. Appreciative Inquiry itself has been researched to work powerfully because it applies strategies taking into account the propensities of the human brain.

The fact is that hope will increase, if we pay attention to hopeful events. Soon enough, there are more hopeful things to talk about and our talk is filled with more hope. With more hope in front of us, we detect it in others and in our world more often and more quickly. Before we know it, the negatives are shrinking from lack of attention and the positives have increased, almost like magic! Of course, then we have more hope… the upward spiral continues… more good things happen.

Our world greatly challenges us to shift our attention to what holds hope, to what brings and enhances life. And I think it profoundly affects our upbringing. How can we stay focused on hope, on the positive, and on what is working in our daily lives with our children?

Here are five considerations for hopeful parenting in difficult times.

In his research, CR Synder (The Psychology of Hope, The Free Press, 1994) found these important indicators:

1. Hopeful parents know how to get what they want. They are determined and enjoy being enterprising and flexible, especially in difficult times. Determination can be found in having a clear vision of what we want for our children and our families. Determination means having the mental energy and physical stamina to stay with a challenge long enough to sweat out an effective solution. If we give up, we can be sure to be defeated. Your self-care goes a long way in helping you stay determined when the going gets tough. Pay attention to the signs when you feel like giving up. Instead, think about what you can give yourself and your children that will focus on your inner strengths and improve your perseverance.

2. Hopeful parents listen well. Listening and paying close attention to our children’s strengths increases our flexibility to change course if our parenting strategy isn’t getting the results we’re looking for. We can often learn from our children what is needed once we follow our instincts and answer this question from our integrity: What will bring more life to this situation? As we look at our children from this perspective, we may suddenly realize many things we can do to give them a sense of accomplishment, appreciate their present talents, and look to the future with hope.

3. Children view hopeful parents as successful. It seems that hopeful parents demonstrate their autonomy by feeling successful. This definition of success is not the definition that seems to matter to our world: big house, big car, lots of money, etc. Rather, success is measured as “Having high self-esteem and positive self-images.” This affects children on many levels: positive parents with high self-esteem grow hopeful, happy, self-confident children with high self-esteem!

4. Hopeful parents comfort each other well. When things get scary or really tough, hopeful parents comfort kids and act supportively during high-stress situations. Being there emotionally is a characteristic of parents who are more hopeful. You do not allow negative energies to affect your ability to be present and available to your children. They are able to keep negativity at bay so that children do not translate it as: “There is no time for me.” Anxiety-laden parents cannot be responsive to children’s emotional needs. Hopeful parents instill trust and openness in the parent-child communication process, keeping those doors open, even during the teen years!

5. Hopeful parents support children’s autonomy and competence. This does not mean that everything goes. What it does mean is that by focusing on what the child does well every day, the parent builds a strong sense of self in the child over time. With that comes the conviction in the child of his talents and abilities. In the words of one of the children in Synder’s research: “The most important thing I remember about my parents is that they taught me to do things for myself. But I always knew that they would be there for me if I got into trouble. ..If I messed up something, they would talk to me and not me.”

The bottom line of high hopes parenting, it seems, is that it can help us stay our best, even in difficult times, and bring out the best in our children.

Then everything is possible… for us, our children… even our world.

Copyright Gloria DeGaetano, 2010. All rights reserved.

Lifestyle Fashion

My husband always compares me to other women. This hurts me. What I can do? Information to help

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I recently heard from a wife who was hurt by her husband’s constant comparisons between her and other women. Sometimes, she would compare her to her sisters, friends, co-workers, or acquaintances of hers. Other times, he compared her to complete strangers. She had been trying to ignore this for a while, but lately, she had angered and gratified her so much that it was having a very negative effect on her marriage.

The wife said in part: “My husband compares me to everyone. And comparisons are never favorable. I’m not as skinny as my sister. I don’t make as much money as my coworker. I’m not as good of a mother as our neighbor. I’m not as good a cook as his best friend’s wife. I’m not as good a lover as his old girlfriend. It’s gotten to where I cringe every time we cross paths or talk about another woman and he’s going to open his mouth. At first, I used to ignore it, but this is starting to happen all the time and it gets so much more painful. And it makes me so angry that I’m afraid I’m going to respond with something just as nasty. How would you like it if I compared you to other men? Never I would do this because it would hurt his feelings and he is my husband. But he doesn’t give me the same consideration. And when I call him on this, he says I’m too sensitive. He’s gotten to a point where he’ll stare openly at other women right in front of me. This is hurting my marriage and I’m not sure how much longer I can put up with this. What should I do?”

After some more clarification, it became apparent to me that the husband would make these comments and the wife would withdraw and turn her back on him for a short period of time afterwards. Over time, she had learned that mentioning this would only cause her husband to accuse her of being too sensitive. And if she tried to talk back to him, he would get angry and things would get worse. Then instead he would say nothing and get angry. This caused resentment and damaged her marriage. Increasingly, she had been avoiding time with her husband because of this and other issues. So, this was something that she felt she had to address and she couldn’t just leave herself hoping that it would take care of itself. In the next article, I’ll offer some tips for understanding why a husband may constantly compare you to other women and how best to handle it.

Why a husband might compare his wife to other women: The wife could not understand why her husband would be doing this. He didn’t act this way when they were dating. It was only in the last five years or so that he had started this type of behavior. There are several reasons why a husband might act this way. Sometimes this is their passive aggressive way of drawing her attention to something they wish they were. And, they may be saying it’s about your parenting skills or your work ethic, but usually it’s about something else entirely.

Many men criticize you for reasons that have nothing to do with you. They often try to get your attention in the hope that you will pay more attention to them or to things at home (as unlikely as that sounds). Therefore, they will often hit you with very low blows in an attempt to push your buttons. just to get a reaction.

Other times, a man will point out your perceived flaws because he is well aware of his own. Sometimes a man’s comparison of you is actually driven by his own lack of self-esteem or his own concerns. Sometimes when I talk to the men on the other side of this situation, it’s clear that they’re trying to bring her wife down because they don’t feel they deserve her. Secretly, he worries that if she knew how special she really is, she’d leave him, so one way to make sure this never happens is to point out her flaws. And sometimes men react to stress by criticizing who is more convenient.

I am not defending this behavior. I’m just trying to let you know that if you find yourself in this situation, you can be sure these comparisons don’t reflect it. They are a reflection of him and you have to decide if you want to change him, continue living with him or walk away from him. (My recommendation is that you try to change it if you can.)

How to handle it when your husband always compares you to other women: The wife in this situation did not want to walk away. She insisted that there were other redeeming qualities in her husband. But she didn’t want to continue living like this either, nor did she deserve it. And every time her husband did this, her marriage deteriorated further. I know she was hesitant to confront this because it seemed to make things worse, but ignoring it just ensures it keeps happening.

I suggested that the next time her husband compared her to someone else, she should write it down and promise to bring it up at a time when things were calm. If she tries to approach him when he’s hurt or angry, she risks making it even worse. So when things are going well and you’re calm, that’s the time to address it.

I would suggest saying something like, “I need to talk to you about something that’s been weighing on me. I’m telling you this because I love you enough to care about our marriage and I don’t want to let anything deteriorate it. Yesterday, you compared me to (fill in the blank) ). This was hurtful and unnecessary. Honestly, this happens a lot. You may not realize it, but you compare me to other people a lot. And when you do, it makes me feel like I’m not making you happy or that you wish I were different . If there’s something that bothers you about me or our marriage, let’s discuss it. But I can’t let you continue with the comparisons. I’m worried that it will make me resentful over time. And I know you don’t mean to hurt me. So, okay? From now on, when it happens again, I’ll get your attention and ask what’s really bothering you.”

It’s just a suggestion. She can use the words that are most appropriate for her husband and her situation. But the point is to approach it constructively, to open the door for him to tell you what is really bothering him, and to let him know that in the future you will address it whenever it happens. This lets her know that she can no longer have a free pass to continue with the comparisons.

Sometimes just broaching it when you’re both calm can inspire open communication that allows you to get to the real root of the problem. Because comparisons are often a good indicator that her husband is trying to get her attention and this can sometimes indicate some problems in your marriage that should not be ignored.