...Goals: • Build up endurance to run longer and faster • Exercise on a regular basis and be consistent • Increase my maximum pounds on weights as time progresses • Become healthier and happier! Warm-up: 2X10- Standing Twist with 5lb plate on each arm Walking knee hugs for 15 yards Back Run for 30 yards Toe touch for 10 seconds on each foot 15 minute jog Day 1 Chest: (20 second rest in between each set) 3X10- Barbell Incline Bench Press 3X10- Dumbbell Incline Bench Press Shoulders: (10 second rest in between each set) 4X5- Front Raise 4X5-Lateral Raise 4X5- Military Press Back: (25 second rest in between each set) 3X15-Seated Row 3X15-Lat Pull Down Biceps: (20 second rest in between each set) 3X15-Straight Bar Bicep Curl 3X15-Dumbbell Hammer Curl Triceps: (10 second rest in between each set) 2X15-Rope Tricep Extension 2X15-Dumbbell Tricep extension Quads: 4X5-Leg Extension Hamstrings: (15 second rest in between each set) 3X15-RDL 3X15-Leg Curls Core: (25 second rest in between each set) 3X15-Back Squat 3X15- Deadlift Day 2 Chest: (20 second rest in between each set) 3X10-Barbell Bench Press 3X10-Dumbbell Bench Press Shoulders: (10 second rest in between each set) 4X5- Bent over rear delt 4X5-Front Raise 4X5-Lateral Raise Back: (20 second rest in between each set) 3X15-Dumbell Row 3X15-Barbell Row Biceps: (20 second rest in between set) 3X10- Straight Bar Bicep Curl 3X10- Dumbbell Hammer Curl ...
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...Chest/Triceps/Abs EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Cardio Warm-up: 5 minutes | | XX | XX | XX | XX | Incline Press: 1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps, 60-90 seconds rest, 1 mixed-grip drop set on final set: 21 reps | | | | | | Incline Flye: 3 sets of 8-12 reps, 30-60 seconds rest, Drop set on final set | | | | XX | XX | Flat Dumbbell Press: 4 sets of 6-10 reps, 60-90 seconds rest | | | | | XX | Superset: | XX | XX | XX | XX | XX | Chest dips: 3 sets to failure | | | | XX | XX | Modified Pushup: 3 sets to failure, 30 seconds rest between | | | | XX | XX | Superset: | XX | XX | XX | XX | XX | Skull Crushers: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps | | | | XX | XX | Close-Grip Bench Press: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps, 60 seconds rest between | | | | XX | XX | Triceps Pushdown (Rope): 3 sets of 12-16 reps, 30 seconds rest | | | | XX | XX | Overhead Dumbbell Triceps Extension: Quadruple drop set to failure, No rest | | XX | XX | XX | XX | Abs: 4 rounds, no rest between sets | XX | XX | XX | XX | XX | Hanging knee raise: Failure | | | | | XX | Swiss ball crunch: Failure | | | | | XX | Decline Reverse Crunch: Failure | | | | | XX | Broomstick twist or bicycle crunch: 25 reps | | | | | | Back/Biceps/Calves ...
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...Cade Renicker HK 208 Fitness Plan Transitional Period: The transitional period is the time for an athlete that starts at the end of the season following the teams or athletes last competition. During this time an athlete will typically use the time to recover and rest. While 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...
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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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...| | | | | | | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 10 sit ups5 leg raises10 sec plank10 sec wall sit3 push ups | 12 sit ups7 leg raises15 sec plank15 sec wall sit5 push ups | 14 sit ups9 leg raises20 sec plank20 sec wall sit7 push ups | 16 sit ups11 leg raises25 sec plank25 sec wall sit9 push ups | 18 sit ups13 leg raises30 sec plank30 sec wall sit11 push ups | 20 sit ups15 leg raises35 sec plank35 sec wall sit13 push ups | 22 sit ups17 leg raises40 sec plank40 sec wall sit15 push ups | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 25 sit ups20 leg raises45 sec plank45 sec wall sit18 push ups | 28 sit ups23 leg raises50 sec plank50 sec wall sit21 push ups | 31 sit ups26 leg raises55 sec plank55 sec wall sit24 push ups | 34 sit ups29 leg raises60 sec plank60 sec wall sit27 push ups | 37 sit ups32 leg raises65 sec plank65 sec wall sit30 push ups | 40 sit ups33 leg raises70 sec plank70 sec wall sit33 push ups | 43 sit ups36 leg raises75 sec plank75 sec wall sit 36 push ups | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 47 sit ups41 leg raises80 sec plank80 sec wall sit40 push ups | 51 sit ups45 leg raises90 sec plank90 sec wall sit44 push ups | 55 sit ups49 leg raises100 sec plank100 sec wall sit48 push ups | 59 sit ups53 leg raises110 sec plank110 sec wall sit52 push ups | 63 sit ups57 leg raises120 sec plank120 sec wall sit56 push ups | 67 sit ups61 leg raises130 sec plank130 sec wall sit60 push ups | 70 sit ups65 leg raises140 sec plank140 sec wall sit65 push ups | 22...
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...2 Individual Paper Crispus Harris BUS/ 475 April 3, 2013 Paul Bogert Week 2 Individual Paper Forever Fitness Forever Fitness is a new state of the art gym facility coming to the Atlanta Buckhead community, that will offer some of the finest workout machines, intense one- on- one training sessions, proper supplemental nutritional map and strategic map for clients to get in shape. Every fitness facility will offer substantial amounts of workout equipment and will be staff to conform to clients from high school age to retirement age. Some clients at the average high school age will get help weight issues, the average college athlete would need help getting the proper nutrition an training, or for a mother that has given birth and wants to get rid of the excess weight and try to get a lean body, so she can feel more comfortable. Each client will have the benefit to utilize our state certified professional trainers an will be given an outline and detailed plans and goals in an unparallel fashion. Meals and nutrition will be plan and prepared to the client’s personal needs and relative to the best overall results for each client. Each professional trainer will create a meal plan corresponding to each client’s different workout regimen to support the maximum results. Forever Fitness Mission The mission of this company is defined as a unique purpose that sets a company apart from its competitors and identifies the ranges of its operation. A mission statement often offers insight...
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...achieving near term objectives. Because it helps define appropriate short-term actions, it is more likely that the same line manager, making the staffing decision will still be in place to collect the benefits of that decision later on. First of all, it is important to address staffing from a proactive, planning perspective and not just an implantation phase. Even though this approach may have been used before, it is no longer realistic for organizations to assume that the staff needed to implement its plans is readily available and quickly recruited, trained, and qualified to work. Some staffing limitations may impact the company’s ability to implement its plans. For instance, my organization requires that only registered nurses with advance life support certification are to be scheduled to work on sub-acute unit. If this requirement is impossible to fulfill and company is unable recruit a sufficient number of nurses with critical care skills then implantation plan may not be successful. These limitations should...
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...How to Create an Effective Change Management Plan Prosci's Change Management Toolkit is one of the most comprehensive guides for managers, project teams and consultants involved in change management. The toolkit includes detailed planning templates, readiness assessments and guidelines for building executive sponsorship and managing resistance. Templates include communication plans, training plans, sponsor roadmaps, coaching plans and resistance management plans. Based on research with more than 700 companies, The Change Management Toolkit is a leader’s guide that contains templates and guidelines to help you effectively employ change management and write a complete and professional change management plan. Assessment tools and implementation guidelines will help you implement an effective change management strategy.The Change Management Toolkit enables you to: * Manage the people side of change, not just the business side. * Develop a change management strategy for your project. * Create a communication plan. * Actively manage resistance to change. | Toolkit elements: * Change management overview - what is change management, why is it important, what can I do to manage change effectively * Assessments - tools for evaluating your change and your organization's readiness for change * Templates - critical document templates for planning and executing change management - provided on CD-ROM * Theories and perspectives - a practical discussion of change principles...
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...List and briefly discuss the stages of a multimedia project. Be sure to define the milestones that mark the completion of the phase. Firstly, you must develop a sense of its scope and content, having a rough idea in your head on how to design your project. Then I have to develop an organized outline and a plan that is rational in terms of the skills, time, budget, tools, and resources that I have in hand. Scheduling, once I have worked out with my plan that include the phases, tasks and work items that I feel will be required. I have to layout these elements along a timeline. This will usually include milestones at which certain deliverables are to be done. To create a schedule I must estimate the total time required for each task. After scheduling, estimating the cost of the project will be relevant to estimate the entire cost after the project has been completed. It is relatively simple matter to estimate cost and effort, For example, the manufacturing industry. Having a progressive accounts and billing will be saved to review the financial part of the project, for example preparing a cost sheet. Finally, write and structure the elements of the multimedia project. Potential clients do not have a clue about how to make multimedia, but they do have a vision on their project. As a project designer, I will know what, my clients want and how to satisfy them. I occasionally may encounter a more formal request of proposal. This are typically detailed documents from large corporation...
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...Time Management is very important especially in a busy person,making deadlines/quotas because you make plan so that everything will settled down according before or after the scheduled time. Time management Developing time management skills is a journey that may begin with this Guide, but needs practice and other guidance along the way. One goal is to help yourself become aware of how you use your time as one resource in organizing, prioritizing, and succeeding in your studies in the context of competing activities of friends, work, family, etc. First: try our exercise in time management: How do you spend your time each day? Strategies on using time: These applications of time management have proven to be effective as good study habits. As we go through each strategy, jot down an idea of what each will look like for you: * Blocks of study time and breaks As your school term begins and your course schedule is set, develop and plan for, blocks of study time in a typical week. Blocks ideally are around 50 minutes, but perhaps you become restless after only 30 minutes? Some difficult material may require more frequent breaks. Shorten your study blocks if necessary-but don't forget to return to the task at hand! What you do during your break should give you an opportunity to have a snack, relax, or otherwise refresh or re-energize yourself. For example, place blocks of time when you are most productive: are you a morning person or a night owl? ...
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...longer is it acceptable simply to make good products that satisfy customers while complying with laws and regulations. Businesses are now called upon to consider – and, indeed, intentionally to manage – the wider social and environmental consequences of their actions, beyond the requirements of the legal and regulatory settings in which they operate” (Charles River Center, 2008). Thus it is important for Charles River Printing (CRP) to include this concept into its sustainability vision and mission in order to make it as part of their daily operations and grow as a responsible company. To build the strategic planning practices (SPP) for CRP it is important to develop action plans, the timeline for its planning; the level of stakeholder engagement; the governance structure; risk assessment and mitigation plans; and most importantly measure its progress (Pojasek, 2013. p.1). While doing this it is important to integrate the policies and strategies with respect to the economic sustainability, social responsibility and environmental stewardship of the company. Moreover, the goals have to be aligned with the mission, vision and core value of the company and vice versa. The first step is to develop the SPP would be to understand that of its parent company RR Donnelley. The plant manager should try to align the SPP of CRP with the parent company to have a common methodology and then improvise the strategies, while keeping in mind the long term goals of the company. CRP can follow international...
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...developing a comprehensive set of plans to integrate and coordinate organizational work. The term planning as used in this chapter refers to formal planning. Types of Planning: * Informal – not written down, little or no sharing of goals with others in the organization * Formal – specific goals covering a period of time are defined II. Why do Managers Plan? Purposes of Planning * Planning gives direction * Reduces the impact of change * Minimizes waste and redundancy * Sets the standard used in controlling Planning and Performance * Generally speaking, however, formal planning is associated with positive financial results. * The quality of the planning process and appropriate implementation probably contribute more to high performance than does the extent of planning. * When formal planning has been shown not to lead to higher performance, the environment is usually the reason. * Organizations need at least four years of systematic formal planning before performance is impacted. III. How do Managers Plan? Elements of Planning A. Goals * Goals are desired outcomes for individuals, groups, or entire organizations. Goals are objectives–the two terms are used interchangeably. They provide the direction for all management decisions and form the criterion against which actual work accomplishments can be measured. B. Plans * Plans are documents that outline how...
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...other characteristics and establish action plans to attain specific goals. If the Carter Cleaning Company setting up a career planning program the company receives advantages such as improve leadership skills, keeping career on track, dealing with career problems, to help achieve educational targets effectively and also help to evaluate personality. A well-planned career helps to achieve goals. As time passes by, growth and needs change. On my mind, every employee in the company must participate in the career planning program because through this program employees achieve formal education, utilize development opportunities, establish goals, assess interests and skills, values, and responsibility for her/his career. Training and development programs play important role in career planning program too. Program provides different opportunities for learning skills and attitudes related to job. Through the career workshop every employee learning the event in which participant are expected to be actively involved. Career Development Program is lifelong activities which contribute to a person career exploration, establishment, and success. Career Development Programming is delivered through a combination of several processes and methods. I propose a career development program for Carter Cleaning Company which consists of individual development plan, career coaching/counseling plan, training and development program, and career workshop plan; and I hope it will be effective for the company...
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