...new to exercise routines or the gym. The best thing you can do is to start out small and gradually work your way up as you adapt to the changes your body will go through. A starting workout regime should include some cardio to burn calories and develop the cardio-respiratory system, and strength building to foster lean muscles and bone density. Routine bouts of static stretching should also be integrated into your workout sessions to improve and maintain your body's flexibility. Beginner workouts for women Women just embarking on an exercise program should aim for 3 cardio workouts and 2 strength training sessions each week. If you have free time, but don't know how to come up...
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...Many guys who hit the gym have an unrealistic expectation that if they want to get cut, they should simply do treadmill cardio. This assumption fails to take into consideration that the muscles are your body’s tool for burning fat. Engaging in a high intensity workout is one of the best ways your can turn your fat burning capabilities up. High intensity interval training workouts usually involve activities such as running 90 percent of your max heart rate, followed by a low intensity activity like walking at a moderate pace, and mixing in high intensity weightlifting as well. This is very different from running at a steady pace on a treadmill at 60 to 70 percent of your heart rate. Studies have shown that participants of high intensity interval...
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...Today’s Workout: __________________________________________________ Notes: __________________________________________________________ ■ ■ NAILED IT BARELY MADE IT REMINDER: Take your “before” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal. • Day 2 “It’s 25 minutes to change your life, so just push through.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • Day 3 Notes: __________________________________________________________ BARELY MADE IT ■ ■ NAILED IT BARELY MADE IT “It ain’t easy, but it’s worth it.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • Day 5 NAILED IT “Today is about progress, not perfection.” Today’s Workout: __________________________________________________ • Day 4 ■ ■ ■ ■ NAILED IT BARELY MADE IT “First Double Day! Do your best and don’t quit!” Notes: __________________________________________________________ ■ ■ NAILED IT Today’s Workouts: _________________________________________________ BARELY MADE IT Week 1 Weight Waist Chest • ■ ■ NAILED IT BARELY MADE IT STATURDAY Thigh Arm 2 ALPHA CYCLE • Day 1 • Week 2 “Weekend is over, now it’s T-time. Let’s get into it.” Today’s Workout: __________________________________________________ ...
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...of the new you. Make every second count.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2 NAILED IT BARELY MADE IT REMINDER: Take your “before” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal. “It’s 25 minutes to change your life, so just push through.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 3 “Today is about progress, not perfection.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 4 “It ain’t easy, but it’s worth it.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 5 “First Double Day! Do your best and don’t quit!” NAILED IT BARELY MADE IT Today’s Workouts: _________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT WEEK 1 Weight Chest Waist Arm • STATURDAY Thigh 2 ALPHA CYCLE • DAY 1 • WEEK 2 “Weekend is over, now it’s T-time. Let’s get into it.” Today’s Workout: __________________________________________________...
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...for a treadmill? Below is a review of 10 quality treadmill options than span the spectrum, from the intensity of a competitive athlete workout, to the novice beginner. Sole F85 With the industry’s best warranty, you will immediately notice the solid stability and workmanship of the Sole F85. It has one of the highest user weight limits making it an outstanding selection for big people looking for a sturdy piece of equipment. Stability is only one of the features makes the F85 so appealing. A wide tread platform of 22 inches by 60 inches gives runners...
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...resting, the athlete will regain strength and his/her muscles will have built back up within the first week or so. Light workout would be expected to stay in shape, as well as not totally falling off some sort of eating schedule or plan. The athlete may begin some sort of cross training program to add a variety to training. However cross training should no longer be in the athletes workout plan prior to preseason because it is not necessarily sport specific. Preparatory Period: The preparatory season is the official off season for the athlete. For the first several weeks, the athlete will be in some sort of an endurance phase. Meaning whatever workouts they are participating in, they should aim to do low intensity and high volume. So for instance in the weight room they should be doing low weight with a higher amount of reps. Doing so allows for development of endurance base. Following the endurance phase should come the strength phase. This phase is a time where in the weight room the athlete would begin to add weight and lower the repetitions. This phase probably would not consist of as much cardio as the endurance phase depending on the sport and/or position. The third phase of the preparatory period is the power phase. The power phase is a time where the athlete would start doing heavy weight in the weight room or workouts and low reps, higher intensity workouts to start getting into competition shape. Volume is decreased to allow adequate recovery time. Competition Period: This...
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...constantly did the same workouts, didn’t seem to see any new results. This is why elite trainer Tony Horton created P90X. Horton spent over 20 years in becoming an expert in various areas of fitness. Many call him the “Master of Motivation”, and others that are moved by him include movie stars, professional athletes, and normal people who want amazing bodies. Due to his vast knowledge and skills developed in this concept, he created the number one best-selling home fitness program. P90X is a 90-day home fitness system which is designed to get you in shape. The program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometric, ab work, martial arts and yoga, along with a nutrition plan, fitness guide and workout calendar. The real secret behind P90X is the muscle confusion. The program uses target training phases to allow the body to keep adapting and growing on the workouts. There is a “plateau” that happens whenever a person keeps on doing the same workouts which the body already adapted to and that causes the body not to show any new results. Unlike the same old workout machines used at the gym, the P90X will keep your guessing and it won’t let your body get used to the workouts. When the muscle confusion occurs, your body won’t slow down or stop showing improvements. Some of the workouts in the program include short training cycles which challenge your muscles with intensity and variety at the same time. Also the workouts maximize the fat burning...
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...QA Concept Introducing LoadRunner • Why should you automate performance testing? • What are the LoadRunner components? • Understanding LoadRunner Terminology • What is the load testing process? • Getting Familiar with HP Web Tours • Application Requirements The Power of LoadRunner • Creating the Load Test • Running the Load Test • Monitoring the Load Test • Analyzing Results Building Scripts • Introducing the Virtual User Generator (VuGen) • How do I start recording user activities? • Using VuGen’s Wizard mode • How do I record a business process to create a script? • How do I view the script? Playing Back Your Script • How do I set the run-time behavior? • How do I watch my script running in real time? • Where can I view information about the replay? • How do I know if my test passed? • How do I search or filter the results? Solving Common Playback Problems • Preparing HP Web tours for playback errors • How do I work with unique server values? Preparing a Script for Load Testing • How do I measure business processes? • How do I emulate multiple users? • How do I verify Web page content? • How can I produce debugging information? • Did my test succeed? Creating a Load Testing Scenario • Introducing the LoadRunner Controller • How do I start the Controller? • The Controller window at a glance • How do I modify the script details? • How do I generate a heavy load? • How do I emulate real load...
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...Preparing Business Scenario Analyses The following general guidelines may be used in preparing for an oral or written business scenario analysis and presentation. There may be several feasible courses of action regarding the solution to any case. It is more important to concern yourself with the process of problem definition and isolation, analysis, and evaluation of alternatives, and the choice of one or more recommendations, rather than trying to find a single answer. Very often, the right answer is the one that you can propose, explain, defend, and make work. • The Process of Analyzing a Case 1. Read and study the scenario thoroughly and efficiently. Read the scenario once for familiarity, noting issues that come to the forefront. Read the scenario again. Determine all the facts, making notes about symptoms of problems, root problems, unresolved issues, and roles of key players. Watch for issues beneath the surface. 2. Isolate the problem(s). Get a feel for the overall environment by putting yourself in the position of one of the key players. Seek out the pertinent issues and problems. 3. Analyze and evaluate alternatives. a. Once the problems and issues are isolated, work at gaining a better understanding of causes. In what area of the unit do the problems exist? Why? What caused them? Examine and evaluate the strengths and weaknesses of the unit’s processes (e.g., planning, communication), human behaviors, and/or exhibits (e.g., financial statements,...
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...PEST Analysis One way of planning your business is to undertake a PEST analysis.1 PEST analysis involves looking at the Political, Economic, Socio-cultural and Technological factors that could affect your business. Every business needs to consider a range of external forces in order to take decisions. For many people imagination is very limited and is coloured solely by their own experience and personal beliefs. This can lead to wish fulfilment or a refusal to see reality or recognise the critical changes that are happening in the world around them. It can also lead to grabbing short-term solutions that, if they do not exacerbate problems, certainly ignore the longer term. In the business world pressure is often applied to take decisions quickly, acting on judgement and instinct rather than careful analysis. There are many driving forces in the external environment that might impact on your business. These can be categorised as: • Social; • Technological; • Economic; • Environmental; and • Political. Social forces Social forces include, for example, changing demography and education, etc. The population in Western Europe is relatively static, but the age bands are changing. The number of older people, for example, is growing rapidly. Technological forces Technological forces are changing dramatically quickly. What effects will this have on your production, marketing and distribution plans? Depending on your market, technology might either raise or lower entry barriers...
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...Fall 2015: Industry Analysis in Emerging Markets Your role in this analysis is to work with your team and to look at emerging technologies. From autonomous drones to emergent AI to 3D printers, you are going to research and get a better understanding of our fast-approaching technological future. Scientific American compiled the Top 10 List of Emerging Technologies for 2015. You can start here, but you are not limited to these technologies. You must choose an emerging industry, and will analyze the history of this technology and its industry, the trajectories of the technology, the key competitors, and the trends in the market. The end goal is to develop a comprehensive understanding of the industry, the competitive landscape, emerging trends to watch in the future, and an overall assessment as to the attractiveness of this industry. Your final deliverable for this project will be an in-class presentation, due April 26th. 1) What SIC/NAICS code does your industry fall under? 2) Describe your industry- a. Provide a brief history of your industry. (You may use a timeline in a separate appendix) b. List and describe the characteristics of the products your industry offers in the marketplace. c. Who are the key competitors in the industry? d. What are the main differences between the products offered by key competitors? e. What strengths & weaknesses (capabilities, complementary resources, related intellectual property, etc.)...
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...http://www.mysensex.comPESTLE « Pestle Summary: India | Main | Pestle summary: USA » 03/28/2009 Pestle Summary China Well, I guess this is where I get controversial, at least a bit. There are others who have predicted that China was in for a tough ride over the past few years, but they mostly got ignored, or were proven wrong by events. And, to a certain extent, if you cry doom long enough you'll always get proved right, given the laws of entropy. So this is a bit 'faux' controversy... This is the introductory note taking exercise for a Pestle analysis of China, drawn on conventional internet sources such as Wikipedia, the CIA World Factbook and Nationmaster. China is the most populous country in the world, with 1.34 billion people. It has the third largest GDP, with $4.84 trillion, behind Japan and the U.S. Like India, the currency and conditions make it useful to look at some statistics using Purchasing Power Parity, which bumps up China's GDP to $7.8 trillion, which would move it ahead of Japan. It also is the second in the world in annual military spending, although that needs a bit of context, as the world's number two spends about 15% of what the world number one (USA) spends. But with PPP, that looks like more money, and insofar as it is used to pay salaries, rather than buy Israeli rocket parts, PPP is valid in this context too. China is badly governed by the Communist Party, and in my five-year Pestle forecast I will be making the case that misgovernance will...
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...McCauley, COO * Hugh McCauley, COO of Riordan has sent a service request to us. The service request SR-rm-022 stats that Riordan wants to make improvement on their current HR tools. They are currently using a variety of HR tools and would want’s us create one integrated application. To do this we will have to do a system analysis of their current system. An analysis will be made with recommendations to upgrade and consolidate their system. * The service request is basically a project statement. This is a document from the customer who clearly states what the project should deliver and outline the high-level work required for completing this project * (SR-rm-022). Riordan Manufacturing has 550 employees worldwide and has projected earnings of $46 million. It is a fortune 1000 enterprise with $1 billion in excess revenues. It is wholly owned by Riordon Industries and based in San Jose , California. * . We will use the joint application design (JAD) for our system analysis, this should help keep the analysis efforts to a minimum. Fact finding is at the core of system analysis. Interviewing of individuals who understand the current system and any known issues, including future activities needed. To do this observation of how data is handled and how this is used for their jobs. Through study of the documents, policies, and procedures in reference to the system. * Interviewing and gathering...
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...29th, 2013 Angela Lucente Planning For People Job analysis is an important process, any organization used to use it in order to collect information and data about required skills, level of education, work environment, responsibilities, and the duties to create a job description, recruiting plans, and performance development planning (Susan M. Heatfield, 2013). Once job analyses are updated as described, a summary of the results is normally prepared in writing in the form of a job description (Wayne F. Cascio, 2010). According to my reading chapter five about job analysis process. There are some topics I felt comfortable with, such as alternative perspectives on jobs. This topic add to my knowledge many information and explained how jobs are important to organizations, what is the highly unusual jobs that some organizations required it, and distinguish job analysis form job design (Wayne F. Cascio, 2010). On the other hand, I struggled with topic job requirements because there are many methods created in order to study job requirements and none of them alone is sufficient. Thus, it is essential to integrate this methods to obtain the results of the tasks and duties of a job (Wayne F. Cascio, 2010). It is not that easy to implement the methods of job analysis, such as job performance, observation, interview, critical incidents, and structured questionnaire, those are the most five common methods of job analysis and each one of those takes time and effort to achieve desirable...
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...------------------------------------------------- Running header: Job Analysis Methods ------------------------------------------------- Abstract Examination of different methods utilized to create a comprehensive job analysis, including advantages and disadvantages of all approaches. There are several methods that can be utilized to create a comprehensive job analysis. A job analysis provides a better understanding of the positions within an organization, which will allow the recruitment process to be more focused, consistent and thorough. The first method that can be employed to create an effective job analysis is the Critical Incidents Technique. This technique identifies circumstances that arise in a current position, what action was taken, and the consequences of the action, to identify the effective and ineffective behaviors in job performance. These critical situations are documented by interviewing former jobholders, supervisors, or by reviewing documents and logs from the job. Job duties are examined, and then critical incidents are identified to determine poor or good performance issues related to a specific job requirement. This technique is useful for covering job events that may not be covered in a general job description. Identifying atypical circumstances that may arise in a position can aid in finding a candidate that would be an ideal fit. Reviewing these critical incidents also enable the recruitment process to be shaped to include more pointed questions...
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