Come January 1, fitness clubs teem with people, including lots of new faces. The weight room suddenly feels congested, classes are full, and lockers (and parking spaces) are at a premium. Regulars whose routines are disrupted might feel frustrated by the flux of New Year’s resolution makers. Meanwhile, newcomers may feel intimidated and uncertain about where to begin — a combo that puts them at risk for quitting before they really get started.
We asked Boston-based strength coach Tony Gentilcore, CPT, CSCS, and David Freeman, OPEX, CCP, NASM-PES, national manager for Life Time’s Alpha program, for strategies to make going to the club in January a great experience, whether you’re a seasoned gym-goer or an enthusiastic (but perhaps apprehensive) newbie. Here are their suggestions:
Commit to a Schedule
Even if you have an established regimen, a crowded fitness floor may dissuade you from showing up. For old-timers and neophytes alike, now is a good time to double down on your commitment to yourself.
“It sounds pretty plain and simple, but just having a set agenda for the week goes a long way,” says Freeman. “Whether it’s three or four days a week, or Monday-Wednesday-Friday, these are your staple days that you’re going, regardless of rain, sleet, or snow.” Or crowds.
Gentilcore adds that newcomers may want to start on the conservative side to keep this commitment realistic. “Many people start like gangbusters and think they’re going to hit the gym five to six times per week,” he says. “Then they feel discouraged because they were only able to get to the gym two to three times. Prove to yourself you can handle two to three days for an extended period of time before you commit to more.”
Fine-Tune Your Attitude
Impatience and irritation — with yourself or with those around you — can put a damper on an otherwise perfectly good workout. For the regular whose front-row spot in yoga has been usurped, or whose routine in the weight room has been unwittingly interrupted, patience and goodwill are key.
“Remember that you, too, were once a newbie,” says Gentilcore. “While it’s easy to roll your eyes at the influx of resolution makers, it’s a nice reminder that everyone started somewhere.”
If you tend to get overwhelmed by all the activity (or all the options), start with a simple workout agenda, says Freeman.
“Create a plan of execution before going into the club so you’re not walking around aimlessly saying, What should I do today?” he advises, noting that your plan can be flexible and still yield results. “Whether you’re running on a treadmill for distance, are on a stairclimber for distance, or on an elliptical machine for distance, you can still accomplish your goal in one way or another.”
The more experienced you are, of course, the more plan-B options you’ll have. “So the squat rack is being used. OK, let’s go with a goblet or landmine squats,” advises Gentilcore.
The reason regulars are often cynical about the January rush is that the crowds tend to thin out come February and March. But it doesn’t have to be that way. This year’s fitness-club newbie can become next year’s veteran — with the right mindset.
“Instead of ‘New Year’s resolution,’ I always ask, ‘Hey, what’s your New Year’s evolution? How are you going to evolve this year?’” says Freeman. “If you’re evolving, you’re learning.”
Freeman adds that setbacks are part of the process. “Through failure comes success. You have to go through those times to be able to really appreciate the reward when you get it. The resilience, the accountability, the responsibility — all these different pieces come in and you understand this is a journey. It’s a marathon, not a sprint.”
BLOG SOURCE: EXPERIENCE LIFE | 5 Tips to Navigate a Busy Gym
When considering a health care profession, it helps to talk to a professional who has experience in your potential career. We recently interviewed Anisha Patel, M.D., Assistant Professor in the Department of Dermatology, Division of Internal Medicine at The University of Texas MD Anderson Cancer Center. She was able to share her experience in the field and explain why she made the jump from engineering to medicine.
ExploreHealthCareers.org (EHC):Why did you choose dermatology? Anisha Patel (AP): Dermatology is one of the few specialties where you totally own that organ system. Dermatologists heal everything related to the skin. We focus on its cancer, inflammation, infection, and injury. We even do our own surgeries and pathologies. You get to fully understand an organ system which is an opportunity you don’t get with other specialties. Because of that, it’s a satisfying field to work in since you can see the direct effect of work that you’re doing every time you see a patient.
EHC: You have an education in engineering. How did you jump from that STEM profession to this one? AP: When I was in undergrad, I took some pre-med classes, but ultimately received my engineering degree. When you’re an undergrad in engineering, you don’t have a sense what it’s like to be an actual engineer. I enjoyed working in the field, but I wasn’t getting the autonomy and personal interaction that you get from working in medicine. My father was a physician, so I knew what being in the field was like and had that to compare with my engineering experience. After working in engineering for a couple years, I went back to school to get my medical degree.
It’s fun because I’m still an engineer — there’s always a new patient with a new problem to solve. You’re gathering as much information you can and trying to figure out what the diagnosis is like an engineer does.
EHC:The fact that you want to work with people seems to be one of the biggest differences between both careers. AP: It’s very different. In engineering, I was by myself in an office doing work or sitting in meetings. In other fields, you don’t get that personal relationship and interaction you have with your patients. In most STEM fields it’s hard to find areas where you get to do so much science and have personal relationships with people.
EHC:And some of those people that you have developed relationships with our staff that is on your health care team? Does this also include other dermatologists? AP: It’s funny because I rarely speak to another dermatologist during the day, but I am constantly with other health care professionals. On my team, I have a registered nurse (RN) and a medical assistant, as well as a dermatology resident and a medical student. Down the hall from us are medical oncologists and surgical oncologists. Often times we’ll see the same patient, but we’ll all be providing different forms of medical assistance for that person. We talk to each other all the time and determine the next steps together.
Now, you’ve decided to remake your living space in Modern style. We’re here to tell you where to start and what the most valued characteristics are. Don’t tie yourself to these guidelines. Don’t be afraid to experiment. It’s your home, decorate as you like.
Modern style is all about opening up. You can see this in floor plans: most of the houses have a few rooms and separate spaces as possible. In houses designed with this school of thought, you could often see the kitchen and dining room, or the living and dining room, as a single larger space.
Overall, the modern design uses a “less is more” approach. It is strictly minimalist and functional. The trick is to make your space seem as open as possible. Do this by rearranging furniture away from walkways or high-traffic areas, and by letting as much light in as you can. Getting larger windows might be in order. Let in some of that beautiful sunlight.
Carpeting: Restrict Rugs to Accent Pieces
Because modern style is all about minimalism, you typically don’t use rugs or carpets. Sanded hardwood floors or even linoleum are the main floor materials, but linoleum is less attractive than wood.
Any area rugs used should be placed only under critical pieces like the coffee table or entertainment center. If you choose to have one at all, of course.
Modern style furniture bases itself on straight lines. You won’t find many curved-back chairs or curved sofas. Everything is horizontal and vertical. It may look uncomfortable, but the presence of some plush upholstery deals with that nicely.
A Modern design layout eliminates clutter. If you walk into a room decorated in modern style, you might be shocked at how empty it looks. That’s because all clutter is safely tucked away in alcoves.
You won’t see collections, personal knickknacks, pottery, or anything in the open. Less clutter means less chaos. Decorations are kept to a minimum and only used to enhance the room’s look. An example might be a chessboard on a coffee table.
This is why you might want to have cabinets and similar nooks for your books and other items.
Colours: Stay Neutral with Pops of Colour
Most of the colors in Modern design are neutral, muted tones. These begin to look monotonous and drab after a while, which is why you should liven the party up with some bold accent pieces. That dusky black sofa can benefit from a bright red throw, pillow or cushion. Don’t worry; the Fashion Police aren’t going to dock points.
Don’t overuse accent pieces. They’re just that: accent pieces. Just one is enough to do the job in most rooms unless you have a larger room. For large, empty floor space, break up the monochrome with a bright throw rug.
Accents: Don’t Go Overboard
You should keep the accent pieces to a minimum and place them strategically. Avoid placing pieces that have complementary colours: red and green, orange and blue, and other pairings. It hurts the eyes.
Accent materials include chrome, glass, and steel. These materials evoke an instant modern-style look. Think a 1950s diner, just without the neon tubes and an incessantly-playing jukebox.
Lighting: Open Up the Windows
Modern style began when electric lighting became more widely available. This style uses smaller light fixtures for bulbs, relying instead on natural light.
Therefore Modern decor living spaces have larger-than-normal windows. The curtains or blinds typically remain back, so sunlight can enter the room. It saves money on electricity.
If you want to have a decor scheme inspired by Modern sensibilities, just keep minimalism in mind. It’s similar to Scandi, but without as much reliance on natural hues and materials. In fact, in this, it’s pretty much the opposite.
Use neutral colors as your base for most of your decor and decide whether you want to create a warming or cooling effect visually with your accent pieces. Red, orange, and yellow are warming colours, while green, blue, and purple are cooling colours. Each has a different effect psychologically.
Turn your home into a Modern-style wonder today with our range of designer Modern furniture online at Brosa.
Blog Source: Design + Deliver | The Modern Style: How to Transform Your Home with Modern Décor
Volatility in the mining industry has mine operators looking for ways to cut costs. The Australian mining industry is facing severe cuts to operations and jobs facing significant losses across the sector. A recent report from the University of Technology Sydney (UTS) states, “The sector is facing one of the toughest periods in history, with 2016…defined by weak domestic opportunities and falling commodities prices forcing companies to reexamine the cost structures of operations.”
Despite this, many emerging trends in the mining industry may provide solutions and opportunities for improvement, worldwide.
Our fabric building designs are second to none in the standard of quality and longevity. Our buildings undergo independent, third-party testing and certification. Whether it’s our MTX Series maintenance facilities or our HGX Series heavy gable buildings, you can expect years of use. Our buildings last in even the most extreme climates and weather conditions. Testing shows the design of our structures can withstand heavy snow loads while remaining structurally secure in high winds. Alaska Structures’ resilient fabric buildings minimize the need for repairs throughout their life in the field. Furthermore, our long-lasting design will postpone the need for replacement.
Energy efficiency and renewable energy technologies are central to the mining industry’s future. Deloitte’s report on the top 10 issues faced by mining companies in 2016 states, “Some miners have realized energy savings of 10% to 40% by investing in renewable energy installations, deploying innovative energy technologies and driving towards more automated mine processes to optimize energy consumption.”
Engineering of all Alaska Structures products includes portability as a critical feature. Our tension fabric structures are easy to setup and teardown in any environment. They also deploy on almost any flat foundation or base. With unmatched portability and easy transfer between locations, our fabric structures minimize build times and costs associated with transport. Therefore getting your mining operations running at a fraction of the time and cost of brick-and-mortar or steel buildings. For faster setup, we offer turnkey solutions like our Denali Series Camp Systems for your workforce housing needs and beyond.
With our proprietary clear-span design, Alaska Structures’ fabric buildings are optimal for use as storage and also warehousing facilities. You need no supportive cross beams or pillars. This allows full use of your building’s interior space from the ground to the peak of the ceiling. You can fit more inside our structures, accommodating unusually shaped equipment and machinery. Therefore, protecting sensitive items from the elements as you enact maintenance or repairs.
FULLY CUSTOMIZABLE DESIGNS
In addition to offering a wide range of tension membrane fabric structures for commonly needed mining facilities, we offer customization. Alaska Structures’ building specialists are able to work with you on completely custom buildings and building systems. We work with you to meet your needs for sizing and special features. As well as, implementing applicable systems such as HVAC and lighting/electrical packages. All structures adhere to local and IBC codes and standards. Our buildings offer the most effective, uniquely tailored solution to your exact needs for mining operations and facilities.
BLOG SOURCE: ALASKA STRUCTURES | MINING OPERATIONS CUTTING COSTS WITH BUDGET-FRIENDLY FABRIC BUILDINGS
Unless you have not watched television or been on the Internet in the past 12 months, then you most likely know, or have at least heard of, Twitter. Whether you have embraced Twitter just recently, have been using it for months now or are yet to “tweet”, this post is dedicated to explaining the value of Twitter as it pertains to your real estate business.
What is Twitter?
Twitter is a micro-blogging platform that allows people to “tweet” back and forth, similar to instant messaging or text messaging, but allows the public to view each message depending on who is paying attention to you (also known as “following” you).
Each “tweet” is limited to 140 characters so that the Twitter stream does not get congested with long diatribes or spammy messages. This forces each message to be short, sweet and easy to digest.
Keep it clear and simple. This is not a license plate
Keep it consistent with your other social media accounts. For example, if your Facebook account is /joerealtor then make your Twitter username the same thing. If it’s not available then try to get something close.
If you are representing a company/brokerage then try to use your company/brokerage name (i.e. /ExitRealtor)
If your name, company name or other related names are taken, then try to make your username a relevant key phrase (i.e. /AnytownREAgent)
STEP 2:Find People to Follow
One of the most important things you will need to do on Twitter, especially during your first few months of using it, will be to follow and listen to people who have been using it for some time and/or have established some type of authority for what they are representing. For example, a good person to follow right off the bat for real estate professionals might be someone like Tom Ferry (@CoachTomFerry) or us of course (@REMarketingTips) <– shameless plug
Tips for Following People:
Follow people that genuinely interest you. If you follow someone just because they are popular, then you may find your Twitter stream inundated with posts that do not keep your attention or help you learn anything
Upload a picture of yourself (a crop of your face works best). This will show up when people follow you and it makes your feed much more personal. People are more inclined to follow someone they can put a face to as opposed to just some robot that automatically regurgitates content
Use your real name. This will help people find and recognize you.
Enter your current location.
Use the “Web” field to enter the URL of your main website or blog. This is a great way to get some traffic back to it with little to no work.
Write a concise, relevant and unique bio. Try to work in at least one main key phrase if possible. For example, if you are a Los Angeles Realtor then try to get that in your bio.
STEP 5: Give Your Twitter Account Some Personality
Spend a few dollars to have a social media designer professionally put together a custom Twitter background that matches the branding of your website and/or blog. (A couple great companies for this are Themeleon and TweetPages)
Make sure to match up your design colors (click on CHANGE DESIGN COLORS next to CHANGE BACKGROUND IMAGE) to match the fonts and outlines of your page to the design provided by whomever you use.
Establish authority as a reputable resource for your local area
Build your referral network
Generate more leads
Communicate with existing clients and leverage them for marketing
Acquire more clients. Sell more homes.
RECOMMENDATION:Get a Twitter application for your mobile phone and your computer. We suggest anyone of the following applications: HootSuite, Tweetie, TweetDeck, Seesmic. These applications will make tweeting much more convenient and easier to pick up as a part of your everyday routine.
TIP 1: Listen
If you want to learn how to effectively market yourself on Twitter, then spend some time listening to active users. By “listen” we mean observe, research and understand what effective users do to gain followers and strike up viral conversations. As mentioned above, here is a good list of sites to help you find active, authoritative Twitter users to listen to:
Google Follow Finder
TIP 2: Update
One of the most important things you need to do with Twitter is to keep it updated. This does not mean that you have to tweet every time you take a bite of your lunch. All this means is that you need to consistently post relevant, useful and timely messages to your Twitter account. Even if your updates come once a week, if they are extremely valuable, funny, resourceful or unique then they will be much more effective then someone who just tweets every 5 minutes about irrelevant things. To get you going, here are some things to possibly tweet about:
Newly acquired listings
Recently sold listings
Property price changes
Community/neighborhood news where most of your listings are (especially if a new store or amenity becomes available)
At this point, you should start seeing some people follow you and you should be getting a good stream of quality updates from people you’re following. The next crucial step is to promote your Twitter presence properly. Just as you need to market your website, you must also do so for your Twitter account. Fortunately, Twitter and many other companies make it very easy for you to do so. Here are some ways to get people to acknowledge your Twitter presence:
Twitter, and all other social networks, are not meant to be a one-way conversation. To realize the potential of a strong Twitter marketing campaign you MUST create conversations with other people using these networks. If you’re just constantly talking AT people and not WITH them, then your Twitter efforts are most likely to go unnoticed. Here are some tips to help you create results producing conversations:
Ask questions to spark conversations (more times than not, controversial questions tend to rouse people the quickest and get them talking)
Include hash tags (i.e. #realestate) in your tweets so people can easily find and following trending topics
Include links in the majority of your tweets. There is nothing worse than when someone recommends a site, but doesn’t provide a link to it
We have found that the people who are not on Twitter or who have had no success with the Twitter account are also the ones that have not fully embraced its potential. Don’t get us wrong, we don’t think Twitter is for every single person. Some people are just not cut out to tweet. There is nothing wrong with this, but we highly recommend that you have someone manage your presence for you on Twitter if you fall into this category because it is another, free lead generation and traffic source for your real estate business.
Hopefully, all of the tips above will get you going and help you to realize the potential that Twitter Real Estate Marketingcan hold for you. Maintaining a successful Twitter campaign is really not difficult. If nothing else, just follow these 5 simple tips and we’re confident that you will do great:
Follow these and you will be well on your way to developing another solid lead generation source for your business. We’re even willing to bet that you become pretty addicted to Twitter, which will help you utilize other networks for real estate marketing like Facebook. If you’re already on that path then check out our post on Facebook Real Estate Marketing as well.
Blog Source: REAL ESTATE MARKETING BLOG | Twitter Real Estate Marketing
Make sure that you are performing annual gutter maintenance to protect your home from possible water damage this summer. Clogs, blockages, and damaged troughs can derail your gutter system, forcing water to puddle on the roof. This water can then seep into your home’s attic, which is a recipe for mold, mildew, and deterioration. Don’t compromise the structural integrity of your investment – give your gutters a little love before summer.
2. Show Shingles Some Attention
Your shingles are your home’s first line of defense against wind, rain, and the elements. Check your roof for any loose, torn, or broken shingles that could break-free in foul weather, making your home vulnerable. Shabby shingles can result in water damage – which can be costly and inconvenient to resolve. Furthermore, free-flying shingles in a storm can pose a hazard to neighbors nearby, with the potential of causing property damage; don’t risk it.
3. Spot Issues with Skylights
Does your home feature skylights? Take a closer look at your skylights and evaluate the seals that prevent water from seeping in through your roof. Also, examine the panes to look for cracks, leaks, and potential problems that could wreak havoc in the event of a summer storm.
Now is the time to prepare your home – and roof – for the summer ahead. Use these three suggestions and speak with Bay Area Roof Repair experts for assistance in replacing and refurbishing your roof. Plan on annual service visits to examine and refurbish your roof before it leads to structural damage.
Blog Source: Ben’s Roofing, Inc. | PREPARE YOUR ROOF FOR SUMMER WITH THESE 3 TIPS
One of the main reasons you might think you can’t hang wallpaper in your home is because of the state of your walls. Plaster cracks and chips mean you have a huge project ahead of you before you’re able to successfully remove imperfections and have a smooth surface to work with.
“Squats are always going to help you out,” she says. “Even body-weight squats work great.”
Former World Cup racer and two-time U.S. Olympian skier Doug Lewis agrees that building a strong core and lower body can make a huge difference when it’s time to hit the slopes. Downhill skiing requires swift reaction time, which involves not only mental focus but a body that is able to respond to the landscape. Stability through the midsection, power in the hips, and strong glutes and quads will keep you safe and improve performance, allowing you to handle the dynamic, side-to-side forces inherent to the sport.
These are the basic exercises of any skier’s workout. In or out of season, incorporate squats in your day. Do body-weight squats to mobilize your hips and strengthen legs; try mixing in sets of 10 throughout your day. Perform weighted squats in the gym as part of your training, up to three times per week, recommends Merryweather.
Lewis devised this conditioning circuit to be body-weight only — meaning it can be modified to most fitness levels and performed almost anywhere. Lewis suggests tackling this circuit up to three times a week, alternating 30 seconds of each move with 30 seconds of rest. Perform one to three rounds, resting four minutes between each.
Bicycle Crunches: Begin in a crunch position, then extend one leg while rotating your body to draw the opposite knee close to your face. Alternate sides.
Calf Raises: Rise onto the balls of your feet. Lower and repeat.
Lunges:Stand with feet about hip-width apart, then step forward with one foot and lower your body until you can bend both knees to form 90-degree angles. Step your front foot back to the starting position. Alternate sides.
Wall Sit: Squat with your back against a wall with hips and knees at 90-degree angles.
Drill 3: Partner Slalom Tucks
Find a partner to ski with, suggests Lewis, and on the chairlift ride up, get in a quad workout by stiffening your legs when you pass the first tower, and then relaxing on the next one, alternating until you reach the top.
SPF level is a hotly debated item, but the main idea behind its designation is that the higher your SPF level is, the longer you should be able to remain in the sun without getting burned. While this isn’t an exact science, choosing the highest possible SPF is recommended to help you avoid the many complications and cancers that UV exposure causes.
Do you have a floor-to-ceiling set of built-ins in your home office? Enhance the space with the chart- or map-themed wallpaper. You’ll be surprised how much you enjoy working in an inviting environment.