Body Building: Step Wise Guide for Beginners to Get Success

The word “Body building” resonates so many things at once; it means a great looking body and healthier lifestyle with good exercise regimen with weight training. Building a great body and working towards it is no easy task, hence a person has to be totally disciplined to achieve their aim towards body building. It’s highly important that a person knows what path he is moving towards before he starts body building. It may be hobby for some, but today with fast paced lives and awareness of staying healthier, it has become a sort of lifestyle. A person who is regular in his exercise schedules will never face any major physical hurdles but everything should be balanced well. You need not be utterly exhausted at the end of the day while finishing your day off.

A good workout is the one that leaves you looking fresher and completely rejuvenated. Setting appropriate goals while starting off, gives one exact major about what his requirements are and what are the steps towards working for it.

a. Setting Goals – One of the important steps before starting out is to have a great plan in place, setting goals will help you achieve what you want to achieve – isn’t it a pretty simple! The goals should be realistic and should not provide one with all-good pictures. To achieve goals, one has to really be consistent and disciplined and toil hard to get what one wants. Goals could be any short term, mid or long term but they have to be for real and what is achievable.

b. Getting doubts clear – The best way of equipping yourself with knowledge is to ask questions. Yes, the people, that you see where they are today is because they have worked hard towards it. They are the ones who cleared many self-manipulating doubts with regards to just anything relating to workouts. Workout knowledge is highly attainable only when once you are ready to dive into it.

c. Reading – Most people love reading so it’s natural for them to be hungry for more knowledge when it comes to their workouts. If you are not a reader, it is best to start reading at least for the ones that interests you. A lot of websites and magazines are available for the stream you love; you get a lot of training and diet-based knowledge through these invaluable resources.

d. Keeping the Track records – Journalize every workout you do, including the diet and the weight. Regular workouts with diet and supplementation will show change in results in few weeks of time. Most people wouldn’t remember what they ate three days back, hence journaling it would help you to keep track what goes in your belly.

e. Balance your workouts and Rest – Once you start doing exercises, it is important to remain steady and also not stress too much. You are not going to get the body you want in a month’s time. Keep a chart and balance your workouts, one day weight training and another cardio, every alternate day should be dedicated to one part of the body for the workouts. It will help you get results faster; one day of the week should be a rest day.

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How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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Nursing and Our Senses

As nurses, we are grateful for monitoring equipment. The equipment tells us what we need to know at the touch of a button. But, we also know that relying on these machines alone can take the skill out of nursing. In the absence of monitoring equipment, there is no need to panic. The human body possesses what we need to carry out a basic if not effective nursing, life-saving assessment / judgement should things go wrong – our senses! A nurse needs to be able to tell if something is 'off' just by using their senses. The following are some tips on how we can utilize these senses and act in a timely manner thus also being able to save lives.

1. The eyes.
There is no greater tool to a nurse than the eyes. You can tell a lot just by casting a quick glance at your patient. Straight away you can tell how critical they are just by observing their color, the rhythm of their breathing, chest movement or lack of it, a bleeding wound, a swollen leg, urine color and any other physical signs of distress you can think of. Once you've noticed an abnormality, you can proceed with caution.

2. The ears
If a patient is unstable, they will make abnormal sounds. Sounds that indicate something is wrong with, perhaps, their airways such as wheezing, gurgling, stridor and so on. At other times, there are no sounds at all, which would also indicate a complete airway obstruction in some cases. So, using your ears, you will be able to ascertain whether your patient is making the right kind of sounds. If it is not breathing, they may cry / scream, or try to tell you something. Gather the facts with your ears and from then on, you will be able to act accordingly.

3. The hands
If anything, nursing is a hands-on job. You cannot be a nurse and not get your hands dirty. When faced with a sticky situation, take the time to feel your patient. Feel their pulse, their breath and skin. Are they warm enough, too warm, cold or clammy. That alone can tell you all you need to know about your suffering patient.

4. Smell
There is a lot that a nurse can tell just by using their sense of smell. Be it the smell of your patient's urine, an infected wound or stools. Once you've established something doesn't smell right, a nurse is able to proceed with confidence.

5. Taste
In 1674, Thomas Willis described the taste of urine in diabetic patients as 'wonderfully sweet as if it were imbued with honey or sugar.' I know what you're thinking. Yacky right? Well, not according to those who nursed in the olden days. Before technology was developed the way it has, doctors and nurses, in some parts, used to taste urine for infection. Thank goodness we do not have to do that anymore. We have advanced technology now and we are able to diagnose at the press of a button.

6. Trust your instinct
Nurses have an uncanny way of using their gut to determine if / when something is not quite right with their patients. This, in my view, is what makes a nurse a bit special. Nurses are able to achieve this because they are the ones who spend the most amount of time with the patient and offer hands-on care, so, they can tell when a characteristic is out of the ordinary, even without medical evidence at first. So if you're a nurse like me and you get that feeling in the pit of your stomach, that something isn't quite right, then it probably isn't. Go with your gut and tell the doctor what you think and let them know what your concerns are. The worst thing that could happen is you'll annoy the hell out of the on-call doctor who was getting ready to take a nap after a long day at work. Better to be safe than sorry!

Although machines have made nursing somewhat 'easy' these days, I reckon we were given all the tools, the machines we need to do a reasonably sound nursing assessment. Our eyes, ears, noses, mouths (okay maybe not so much now) and gut instinct provide us with all the information we need to prevent danger from occurring to our patient. Let's use them. Done enough times, the confidence and skill you gain from practicing with your senses are indispensable. You will feel satisfied and glad and so will your patient!

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Auto Transport & Car Shipping Industry Exposed

Auto transport industry is run by 90% by the brokers! The majority of auto transport companies don't own car trailers. They don't have the staff or budget to market themselves to the public or the customer service team to provide support to their clients. They typically rely on word of mouth or local advertising to get the business. Carriers deeply rely on the brokers to fill up their trucks and keep them moving.

Auto transport brokers have access to hundreds of transporters and can generally accommodate you on any location you may need to get your car picked up or delivered to. Working with a reputable broker may help you get a better price or find a company you wouldn't otherwise find on your own. The broker may also provide you with a more competitive price quote and offer you better support. Many of the drivers are one man operations or are under-staffed to provide you with quality customer service.

How the auto transport industry works?

When you get a quote from different companies / brokers – they all compete for your business. But the reality is you are actually bidding for the drivers to move your car. If your quote is too low, you car will not be picked or it may take a few weeks for the delivery.

Here is an example on how this works: let's say the route is (NJ to FL). There is usually 20-40 cars waiting to be picked up on the dispatch board which is used by all truckers in the industry. They are all priced from high to low. The drivers will be more attracted to loads that are paying more. So if you picked the lowest quote and there are 10 cars all quoted higher on the list, your car will be sitting at your driveway for awhile. Your load will be the last to get picked up, or you simply may never get a driver assigned while a dishonest broker promises you the world and takes your money.

How to get the right auto transport quote?

In the industry where money talks – your budget will determine the price to get your vehicle picked up and delivered. Choosing the lowest car transport rates is not always recommended. We constantly hear complaints from consumers who first dealt with low balled quotes and than went with a higher quote – got their vehicles picked up with 2-4 business days.

Search Google for "auto transport quotes", "car transport rates", or "car shipping quotes" and checkout various auto transport company websites. Get quotes from individual companies, or comparison sites and compare rates. You can check the company's track record on sites like Transport Reviews.

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Why Sleep Is So Powerful For Mental Health

In this fast-paced western society we are constantly connected and available 247, we have information flowing into us on a daily basis and there's an increasing expectation for us to respond instantly. Given all of this, there is a growing need for us to be operating or functioning in terms of our mental health not just at 'normal' or 'acceptable' levels, but 'optimal' levels.

Optimal means we are functioning at the highest levels mentally, emotionally, physically and spiritually, such that we're able to cope well with the demands of life. If we are operating at sub-optimal level, it's much harder for us to perform even the basic of life's functions.

So how do we ensure our health and wellbeing levels are what they should be?

One key contributory factor for long-term mental health and wellness is to ensure we have 7-9 hours of good quality sleep per night.

Repair

Sleep repairs the body. This has a positive knock-on effect to how you function cognitively the next and following days. When we sleep, we sleep in cycles of 60-90 minutes. During that time we oscillate between deep (so-called delta) sleep where the body repairs itself and the lighter REM sleep.

Recall

REM (rapid-eye-movement) sleep, or lighter sleep, moves information from your short-term memory to your long-term memory. This helps you to better recall information you absorb on a daily basis. It is during this REM phase of sleep that your eyes move rapidly from side to side (hence the name) and that you dream.

Rhythm

Getting to bed at the right time (ideally 10pm) and getting the right amount of sleep every night keeps your circadian rhythm in check. Your circadian rhythm is your natural body clock that gives you signals when it's time for you to sleep and when it's time for you to wake up. Working shift patterns (especially night shifts) can knock this out of balance which can have major consequences not only for your mental and physical health but also for your gut health.

Lack of good quality sleep means that instead of being fully awake and energized during the day, you may find yourself sleepy, sluggish and unable to focus for any significant length of time. In addition, when you're in bed at night you may feel 'tired and wired' (meaning your body is physically tired, but your mind is wide awake and you're therefore unable to sleep).

Melatonin, the hormone that prepares your body for sleep, and serotonin (your awake hormone) need to be in balance for you to function at your best in the day. This means melatonin kicks in naturally from around 9pm (to help you sleep) until about 7am when serotonin is released to take you through the day. When this melatonin, serotonin cycle is in balance you are fully awake during the day and sleepy at night (when you should be). This in turn means you get a better night's sleep.

Immune Booster

So never underestimate the power of sleep if you value your health and wellbeing. Good quality sleep not only helps us function more effectively, it also boosts our immune system, helping us to stave off viruses and other infections that we would more easily catch with an inferior level and quality of sleep.

Sleep is therefore one of the fundamental pillars of amazing health and wellbeing. Without it we may over time find ourselves not only operating under par but opening ourselves up to chronic exhaustive conditions such as ME, chronic fatigue syndrome, or fibromyalgia. These conditions can be debilitating and could, if not kept in check, leave us either bed bound or wheelchair bound.

So a key way to look after your mental health over the long term is to ensure that you not only get your 7-9 hours but that you ensure that you go to bed at the right time to increase your chances of getting a much better night's sleep.

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The Entrepreneurial Ability – One of Society's Scarce Resources

Have you ever wondered what the 4 most important resources in any given economy are?

They go as follows:

1. Land – which includes all the natural resources that go along with it.

2. Labor- people have to work to get anything done, right?

3. Capital- probably not what you're thinking; this category isn't money! It includes tools and machinery, and any other productive item.

4. Entrepreneurial Ability- something unique and specific to people! Not everybody has this! Do you?

Isn't interesting that any given economy must have entrepreneurs! All the resources in the world, including land, lumber, minerals, food, labor, and tools will create nothing without the entrepreneur. Those innovative minds create many of the luxuries that we enjoy today; Without them, we'd be without everything!

So what exactly does an entrepreneur do?

An entrepreneur, by simple definition, takes the initiative in combining resources like land, labor, tools, and other items to produce some sort of service or product. They are the ones that start everything! If you don't have an entrepreneur, no advances in society take place; thus, making it difficult for an economy to grow and improve.

An entrepreneur is also an innovator; or, in other words, somebody who creates from given resources. They collect what is available, and put it together to form something useful for all. If you have no creativity, you may not be fit for entrepreneurial tasks.

Also, one of the reasons why the entrepreneurial ability is such a scare resource is because the entrepreneur assumes ALL of the risk. What happens if the idea flops? What then? Does his or her family end up without means to survive? The greater the risk, the greater the reward! Look at people like Bill Gates, Benjamin Franklin, Thomas Edison, and Henry Ford- these are some of the greatest entrepreneurs and in order to bring us so many great things, these men had to risk everything!

It's clear that society could not have an effective economy unless the entrepreneurial ability existed within its people.

If you have those qualities and have some ideas, don't hesitate to create! Your contributions will promote change and improvement in an ever growing economy!

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Branded Vehicles Are Mobile Billboards

Traditional advertising is diminishing due to the increasing cost and need for more innovative and inventive means of reaching prospective customers and translating them into sales. Newspaper and magazine advertising is often too costly for many businesses, especially small and medium-sized businesses. Large billboards are even more expensive and thus these businesses need a way to acquire awareness for their product and / or brand that is effective and that will leave a lasting impression.

This is where car branding comes in. Car branding is a reasonably cost effective and resourceful way to inform people in the marketplace of your business, whilst also making a statement. Every business has at least one vehicle under its name. Be it a whole fleet of vehicles; just the CEO's car; delivery vehicles; or a sole proprietors car – it is an ideal opportunity for branding.

Here are a few reasons why vehicle branding is a great advertising opportunity:

– As vehicles, in essence, are mobile and always visible in various places – a business is made known and recognized more effectively than with other forms of advertising. Wherever a branded vehicle is seen – from a parking lot to a highway – the reach is considerably larger than a stationary advertising mechanism.

– Having a vehicle branded with your business name and inevitably its image – creates curiosity about your business, as well as brand awareness and brand distinction.

-Vehicle branding is significantly more cost effective, because a mobile ad reaches more people than print ads, as they do not merely appear once in a single publication. Car branding can also be seen as an investment, as your advertisement will be seen for as long as the branded vehicle is on the road and not just by a select few that page through a specific magazine.

-Your business branded car becomes a long term asset. Besides serving as your business vehicle, it also serves as a mobile advertisement. Without doing much more than what your business requires your vehicle to do – your business name and image is being seen by a multitude of potential clients.

-Branding a car is a visible exhibition of your business. This shows prospective clients not only who you are, what your business offers, and that you are in the market doing what you do best, but also that your are proud to show the world your brand. This in turn instills a sense of trust in your brand and thus builds and grows your brand's reputation. In other words – your business makes a good impression and makes it clear that your business is well established.

– Vehicle branding is enduring and made to last, whether it is a full vehicle wrap or just branded car magnets. The latter is removable, sturdy and long-lasting. The former is permanent or temporary and protects the vehicles against scrapes and scuffs, as an additional advantage.

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Using Social Media for Website Marketing Strategies

Social media is a great resource to use in nearly all website marketing strategies. It's easy, it's cheap, and it's a fun way to reach your audience. There are so many benefits to web 2.0 marketing, not the least of which is that you don't have to worry as much about making search engine rankings.

Social Media for Social Interactions

One of the greatest things about social media is that it puts a personal face on you, the business person. All too often, people think of business owners as being "not real people," and you can display this side of yourself through social websites. Of course, as with anything on the Internet, you'll want to keep your reputation in mind with every status update.

It's perfectly fine to sometimes mention how run down the hotel in which you are staying is, but don't make complaining a habit. You should keep your content mostly focused on your work, although it's always nice to throw in a bit here and there about how great your family's vacation in Florida went. Above all, avoid religion and politics. Pursuing these subjects will inevitably cost you business.

Online Internet Marketing Strategies Using Social Media

For Online Internet Marketing strategies, using social media means walking a fine line between being a "legitimate" business and being spammer. Social marketing requires walking that line – you have to promote your business, but you don't want your status updates to be completely single minded.

Unfortunately, there's no sure way to predict when or if you're going to be labeled as a spammer. Many people don't know the difference between spamming and regular advertising. You can, however, observe some updating strategies that will make it be less likely.

As mentioned before, don't make all status updates link back to your site. That is the very definition of spamming. Instead, make observations about your niche, post your favorite inspirational quotes, and maybe throw in an occasional "just for fun" link. You can also link to the blog on your website to get people there without raising too many spam hackles.

Cyber ​​Marketing Strategies and Social Media

There are two major benefits of using social media in cyber marketing strategies. First of all, you can use it to build relationships with your potential and current clients and direct them to your site. You can also, if you're using the right social communities, build backlinks to your website through them.

Some of the major social community websites use a "no-follow" tag with the hyperlinks on their site. What this ultimately means is that they've disabled the ability for websites to increase their search engine rankings by linking to them from the social sites. These websites, Facebook and Twitter especially, are mainly useful for directing tons of traffic.

There are other social websites, such as Digg and StumbleUpon, that don't use "no-follow" tags. These are the ones that you can use for backlinks. They can also be used to direct traffic to your site, but they're not as beneficial as the more popular social sites.

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What is Hospitality Interior Design and Who Uses It?

In the hospitality industry, interior design performs a similar function. The layout of a lobby or guest room in addition to the color scheme, lighting, and furniture choices, greatly affects how a guest feels and how they view their surroundings.

Hospitality interior design covers a variety of different venues. It is used in restaurants, hotels, even retail stores. Every design aspect from the floor plan to the color of the walls and the style of furniture makes a difference in affecting a certain tone or atmosphere. Depending on the tone a business wishes to set, an interior designer might choose a bright, vibrant color pattern paired with modern furniture and innovative decorative accents or he might select a subtle, more muted color palette paired with plush furniture and simple wall decorations to inspire feelings of calm and comfort.

Lighting and color palette go hand in hand when it comes to hospitality interior design. Most interior designers have been educated to know what types of lighting to pair with bright color schemes versus those which are more subtle. The lighting of a venue may also be affected by furniture choices and the actual architecture of a building. Rooms with vaulted ceilings might require wall fixtures which direct the light upwards while smaller rooms might utilize overhead lighting or corner lamps. Not only does the type and placement of lighting affect the atmosphere of a room or building, but the degree of illumination is also important. A soft glow is more relaxing while bright or colored lighting inspires feelings of excitement and energy.

In addition to lighting and color palette, several more factors come into play within the realm of hospitality interior design. The type of furniture selected dictates whether a room is meant to be more decorative or functional and the arrangement of said furniture plays a role in establishing atmosphere as well. An open floor plan into which the furniture is sparsely placed induces an airy, free atmosphere while small groupsings of furniture might incite feelings of intimacy. When considering different styles of hospitality interior design there are myriad factors to think about but the most important decision to make is what kind of atmosphere should be affected. A good interior designer will be able to make all aspects of hospitality interior design work together in order to create a cohesive feel the subscribes to a certain tone or atmosphere.

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Why Is Python a Preferred Language for Startups?

Your business may need a dynamic web-based solution, however; the extensive range of options available in the case of programming languages ​​may leave you confused. It is important to understand that selecting a language or a platform in a startup is definitely one of the most crucial decisions. Though there are multiple developmental languages, Python is becoming the most preferred one, especially among startups on account of multiple reasons. Apart from being renowned for its faster developmental cycles, Python can fulfill changing and increasing requirements pretty fast.

Here's a list of reasons why Python is a preferred language for startups:

1. User-Friendly

Python is a highly popular language mainly because of easy readability. Its uncluttered syntax helps startups use this programming language easily. Additionally, Python has an in-built dictionary data structure, which makes it user-friendly. Python also includes high-level data typing, which minimizes the length of the support code.

2. Speed ​​and Increased Productivity

When it comes to small startups, factors like marketing speedily and new-feature implementation are of great significance. Python has an object-oriented design, which provides process control and strong integration and these lead to an increase in speed and productivity. Python is also considered as a preferable option for building complex network applications.

3. Helps Tackle Complexity

Most startups and social networks are based on the web, and Python is ideal for tackling complexity. By using Python, you can choose to overcome multiple issues such as integration of different systems, which would otherwise require more time and effort. Python also provides scalability, which is essential for startups to expand their business in the future.

4. A Small Team Suffices

Python allows programmers to document the proof about a concept easily. While using Python, a huge team of developers and designers is not required to create a premium quality product. This definitely helps startups and medium-sized organizations to save resources and try and work on various ideas.

5. Opportunity to Earn Faster

As Python helps one to work faster, with a little initial spending, startups can make larger profits. Once you build and support your project on Python, the returns come faster. Python, thus, assists startups to earn money quickly, which is definitely beneficial for them.

6. Prompt Support

Most startups prefer using Python as they get prompt support when there are serious technical issues. It also allows your product to be of high-quality and less prone to crashes.

7. Easier-to-Create Prototypes

Python is often an easy solution for large projects. It is often easier to rewrite something that is written in Python. Also, Python is useful for writing prototypes as it already has a working prototype. This feature definitely helps startups to save money and time and also see whether a business idea works or not.

In this fiercely competitive business world, it is crucial for startups to grow fast. Python helps newly formed companies get a working product in minimal time and at reduced rates.

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