Dorchester’s Premiere Personal Trainer
If you have never worked with a certified personal trainer, it’s probably good to get some idea of what you should expect from personal training – and what to ask any potential trainer, to make sure that you get a qualified trainer who understands your goals. Careful research and asking the right questions will help you avoid having an unpleasant experience that may lead to abandonment of your fitness or weight loss goals.
Finding a good personal trainer takes time and effort on your part. But as with any investment, the research and time you put into finding the right personal trainer will make all the difference in the quality of your results
A good personal trainer is one who will help you keep your fitness program interesting, so you don’t resign due to sheer boredom. Your personal trainer should incorporate a variety of different exercise programs and equipment – including the use of dumbbells, barbells, medicine balls, and maybe even kettlebells, ropes or sandbags. And if any of those sound unfamiliar to you, then there’s even more reason to hire a personal trainer to help you and teach you the most effective exercises for losing weight and improving your fitness level.
Once you have decided to hire a personal trainer, he or she should meet your high expectations and requirements. Don’t skimp on the quality of the personal training to save money. Any money is wasted if you don’t get results.
Ask the personal trainers you are considering for a complimentary session or “test drive.” If you are going to invest a lot of money and time into a personal training program, you deserve to know what you are getting before you hand over the money. Any good trainer would be thrilled to introduce you to his/her training style with a free session or two, to familiarize yourself with the facility, his methods, and his qualifications.
Most trainers will offer an hour workout while others just one half hour. Some trainers will offer you workout sessions at your home, or personal training sessions in a professional studio or a gym. Whatever you decide, choose a comfortable environment, where you are confident that you will feel motivated, energized, and are able to be consistent with your fitness program. If it’s a place you don’t like to be, the chances are good that you won’t want to go. And that means that your chance of success is low.
When seeking out personal training, always verify your professional fitness trainer’s credentials. Always. And don’t assume that a certification is enough. A good trainer is more than a smart guy who passed a paper test about anatomy or physiology. He or she is personable, friendly, motivating and encouraging. Many personal trainers have knowledge about fitness but may not be able to teach you what they know or lack communication skills that make it easy for you to not only do what they say, but understand the reasons why.
Most professional personal fitness trainers will have you fill out a medical questionnaire before starting any program of fitness. Be accurate and honest in your answers. Next you may be asked to perform a series of exercises to assess your fitness level. That will determine, for the most part, where your weaknesses and strengths are.
You should have to have your height and weight recorded along with other measurements before you start your program. This is for the personal fitness trainer to keep track of your progress as you begin your fitness training and to make appropriate recommendations as he or she creates your personalized fitness program. The preferred method is bioelectrical impedance, just for the convenience of it, although it only provides an estimate of body fat percentage, and isn’t 100% reliable or accurate. But it’s a good start. If your trainer doesn’t know what bioelectrical impedance is – run for the hills. Calipers is another good way to measure, but will fluctuate based on how / who conducts the caliper test for body fat. Either way – you just need to know where you are when you start so you can measure progress over time.
Some people are wary of getting “before” pictures taken. If you’re uncomfortable having a personal trainer take your photo, then do one at home. Strip down to shorts, or running bra, or even swimsuit for the brave. I highly recommend this. That photo will be of great value to you later. I can’t tell you how many of my personal training clients say the WISH they had listened to me and taken a photo before their amazing transformation. That photo is a LOT less embarrassing months later, when you look great, confident and 20 pounds lighter!
Keeping a record of your diet is essential to a fitness program. We don’t always eat as well as we should. We have Busy lives, eating lots of fast foods can be unhealthy and your personal fitness trainer will let you know, and can suggest better alternatives for your goals of staying fit. Keeping a nutrition journal is crucial. Ask your trainer if they provide clients with a personalized nutrition and exercise journal that they fill out and show to their personal trainer on a regular basis. The act of journaling your food and keeping a diet journal can be a powerful tool for helping your success in getting results from personal training.
Certified personal fitness trainers should be educated in the areas of nutrition, and a proper diet, in addition to exercise, physiology and strength exercise.
They should be willing to create the right diet for you to follow and encourage you to follow your goals.
It’s always important that any certified personal fitness trainer is certified and carries insurance. But remember that not all certifications are the same. Some personal trainers are ‘certified’ online, or even by their facility. There are no strict regulations in the personal training industry for trainers – so don’t just take a certification as being a qualification. Look for a well recognized national certification with strict requirements, mandatory continuing education, and proof of actual practical experience.
Another advantage of working with a trainer if you are in a gym or health club, is that working with a personal trainer often means no waiting or taking turns on machines or other fitness equipment.
Having a scheduled appointment for your training encourages you to attend your program regularly, and having a set personal training schedule with your trainer will increase your chances of consistency and success with weight loss.
A personal fitness trainer makes your appointments, sets time aside just for you, and keeps track of your progress by assessing your body fat and weight over time.
He/she will know your progress, and know what your endurance is, in order to prevent injuries from pushing yourself too much. Knowing your progress and having it recorded will give you feedback about how you’re doing, and what you need to change.
Having a personal fitness trainer helps, motivates and encourages you to stay with your fitness program, helping with both physical and mental health. And above all – will help you get faster weight loss and fitness results that you can maintain for the rest of your life.
Fever 4 The Fitness Video 10
The Best SEO Agency in Dorchester and Greater Boston
Many people who are internet savvy might assume that it is much easier to do search engine optimization (SEO) themselves without the assistance or guidance of a search engine optimization professional. Truthfully, in less competitive niches, this may work, but if your chances are, yours is not in one of those niches. Marketing is an important and viable aspect of any business and without the proper marketing attention customers and prospects can quickly be drawn away. The following are 10 reasons why you should hire a professional search engine optimization consultant or SEO company.
Search Engine Optimization Takes Time, Effort, & Dedication
It takes an extreme amount of time, effort, and dedication to successfully complete a search engine optimization campaign. Just as your working hours are spent building your business, search engine optimization consultants and companies are dedicated to working on your search engine optimization project. Attempting to dedicate your own time can become overwhelming and without strict self-discipline you can easily get sidetracked. Additionally, it can take time to observe any progress for your search engine optimization campaign. This can lessen your motivation to complete your own do-it-yourself search engine optimization campaign.
SEO Tools, SEO Strategy, & SEO Experience Goes a Long Way
SEO tools are ever-changing, but as with any profession, skilled SEO’s have a suite of SEO tools that they keep up with and use to execute reports and other processes, such as keyword research, keyword density reports, keyword competition reports, traffic reports, etc. Professional SEO consultants and companies create SEO strategies and road maps to successfully market client websites. This strategic road map outlines in detail the planned effort to market clients’ websites.Experienced SEO’s are able to bring past learnings and successes to your campaign potentially reducing the time required to move your site higher in the search engine ratings pages (SERPs)
Search Engine Optimization Is Not Easy
Search engine optimization is not simple, it’s not just starting a website and throwing around hundreds or thousands of links. (That practice will most likely get your site penalized!!) Those days of search engine optimization are gone. It is now more about strategy, method, and architecture. Search engine optimization is a form of engineering these days. True search engine optimization engineers stay up to date with search engine algorithms and search marketing. Knowing the trends is important, but that doesn’t necessarily mean following trends, true search engine optimization engineers use experience, skill, historical methods, and best practices to successfully market websites.
SEO Services Do Not Have to be Very Expensive
Most full SEO campaigns are expensive, but relatively affordable compared to other advertising avenues, such as print advertising, broadcast advertising, etc. Shop around for SEO Services which match your marketing budget and needs. Contact various SEO consultants and SEO companies to receive a free custom quote. Do not settle for the first bidder, compare the first bidders’ rate against other SEO companies’ and consultants’ rates. Negotiate the rate and services until you and your budget are satisfied.
Search Engine Optimization Can Take Your Website to New Heights
It’s no secret that having your site rank in the top 10 results on search engines is very rewarding and can provide you with herds of traffic, if you rank for the right keywords. Search engine optimization can excel your website through the ranks and land your website in the top search results for virtually any keyword of your choosing. It is important that the search engine optimization company or consultant you choose targets top search results for all 3 major search engines (Google, Yahoo, & Bing). By having top search results in all 3 major search engines for a popular search term you are surely going to increase website sales and exposure.
Professional & Experienced SEO Services Can Be the Difference Between You and Your Competitors
Most online businesses and services invest in professional and experienced SEO services. The top search results for popular keyword terms usually have professional and experienced SEO companies and consultants in their corner leading their online marketing campaign. By having professional and experienced SEO’s working for you, your website will naturally outrank your competitors who use the do-it-yourself method of search engine optimization. In every facet of business, it is imperative to stay one step ahead of your competition. With regards to online marketing, it’s more likely that you will do so with the aid of professional and experienced SEO services.
Search Engine Optimization Gets You the Best Bang for Your Buck
When you compare search engine optimization with other media advertising efforts such as print advertising, television commercials , and radio braodcasts, search engine optimization gives the best bang for your buck. While other advertising methods can cost hundreds of thousands of dollars, search engine optimization costs peanuts in comparison. Compare the return on investment of an SEO campaign to a television commercial. Let’s say you spend $25,000 for a full search engine optimization campaign. (This is a hypothetical figure and will vary depending on the needs and size of your company.) The cost of a 30 second ad in Super Bowl XLIX cost $4.5 million! The search engine optimization campaign is much cheaper and the return on investment is much greater for the search engine optimization campaign. Why? Because the search engine optimization campaign has a broader reach, it can reach anyone across the globe, while the TV commercial ad is specific for local or national broadcasting within their network. Secondly, the search engine optimization campaign is much more targeted and relevant to the customer needs, because the customer actually initiated the search and was looking for you, while the TV commercial ad is an interruption to the customers viewing program and the customer is more likely to ignore the commercial ad, especially if it does not entice them.
SEO Services Can Help Increase Business Sales Drastically
Increasing business sales have never been easier. If you have a brick & mortar shop which sales goods, then it is advised that you also have an online store from which to sell your goods as well. Having an online business while investing in professional and experienced SEO services will help your business expand and grow drastically. Like any sound business decision, as a business owner you are always looking for new ways to monetize, expand, and stay ahead of competition, SEO services for your online business is the perfect solution for getting this done.
Professional Search Engine Optimization Can Increase Your Search Ranking in a Shorter Time Period
Professional search engine optimization services can get your website ranked in a shorter time than trying to do it yourself. With the aid of professional and experienced search engine optimization your website can rank within the search engines within weeks, maybe even days. Finding the right professional with the skill level you need can be quite rewarding.
Treat Your Website Like a Business
If your website is going to be a part of your financial lifeblood then it is sensible to treat your website as a business and recruit professional search engine optimization services. Good business sense is to outsource or employ others to complete day to day tasks and projects such as search engine optimization and search engine marketing, so you can have more time to concentrate on running a successful business. Many businesses fail due to the do-it-yourself model. Doing things yourself is ‘okay’ if the task you are performing is your profession or relates directly to your business service, but trying to do things yourself because its your hobby, interest, or saves you money can be damaging to your business, as you need to treat your website like a business and only seek professional and experienced assistance for your business needs.
I highly recommend that any website owner who is interested in reaching top search results seriously consider professional and experienced SEO services for a full search engine optimization campaign. SEO services may be an expensive advertising avenue, but as we discussed above it is much cheaper than its other advertising counterparts and the reward is much greater. Search engine optimization has long been a mystery to many people and is foreign to some, but with the help and aid of professional and experienced SEO services you will easily increase website sales, traffic, and exposure. If you employ the right search engine optimization company or consultant I can almost guarantee you will have a rewarding experience and will not regret it.
Dark Starz Productionz SEO Video 9
Are you ready to lose some weight? Perhaps you’re surfing for the magic pill that will magically erase your excess weight away. Maybe you’re simply searching for the right information to help you lose and keep the weight off. Whatever the case, here’s some surefire tips to help you with your weight loss.
1. Do your homework.
As you start your weight loss plan, take the time to carefully evaluate your situation. What caused the weight gain? Pregnancy? Inactivity? Overeating and binging? Emotions? There are many triggers in our lives that will cause us to gain weight. Some can be prevented or eliminated, some can’t. It’s important as you begin your weight loss program to understand and come to grips with the cause of your weight. Be honest with yourself. Don’t cheat on this one. Obviously, you want to have your weight loss become permanent.
In order to keep off the weight in the future, you may have to make some lifestyle changes to stay slim. Don’t give up before you start. There’s usually more than one solution to any weight gain reason. Just remain open-minded, and be willing to change to get the results you desire. Don’t hesitate to read and learn as much as you can about weight gain. It’s really easy to understand, and you may be surprised at what you learn.
2. Avoid Hidden Calories.
Here’s an over simplified version of weight loss and weight maintenance… if you eat more than your body needs, you gain weight. If you eat less (reduce calories) than your body needs, you lose weight! While it sounds simple enough, just eat less ….Right? Basically that’s true. Yet, there are other things that come into play as one is trying to lose weight. One common mistake many people make as they diet is the fact they don’t really understand how many calories and nutrients are provided by the foods they are eating. This is especially true with eating out and eating snack foods and beverages.
A serving as defined by the scientific communities on weight loss and a serving that your local restaurant provides is most often very different. For example, one serving of bread is typically one slice. Yet, the average bun in a fast food restaurant is actually almost three servings. A single serving of French fries is 15 fries. Just take a guess at how many servings are in a “Biggie” French fry container.
Also, don’t be fooled into thinking just because a bag of popcorn is small, that it’s a single serving. The same thing holds for beverages. The bottle may contain16 oz. Yet, the serving size may be 4 ounces. Pay attention to how many servings of food and beverages you are actually consuming. The amount may surprise you.
I’ll give you an example: my son-in-law who’s 28 was had put on several pounds. His favorite cola is Mountain Dew. Mountain Dew has a higher sugar content than most other cola’s. He didn’t have a clue as to how may calories he was consuming by drinking 3 or 4 24 oz bottles a day. When my daughter told him, he was amazed. He replaced the cola with water and went from a 38″ waist to a 34″ waist in about two months. It cant’be overstated – be careful, you may be consuming more than you think.
3. Consider Diet Pills Carefully.
There are some instances when diet pills can be helpful. Usually these are indicated in the truly obese person. For the person wanting to lose 5 or 10 pounds, they usually aren’t necessary. So you may ask, how do the diet pills work to cause weight loss, while I continue to eat the same amount? In recent years, it seems everyone has the PERFECT answer to help with your weight loss. There are almost as many weight loss methods and diet pills available as there are people who want to lose weight.
There are diet pills that stop your hunger so you eat less and burn more fat. There are diet pills that cause the body not to metabolize all the food you eat, so it’s passed out of your system and not stored as fat. There’s combination of these two. As you begin your search for the perfect diet pill, be careful as some can have harmful effects on your body.
Diet Pills work by shifting levels of brain chemicals (neurotransmitters) that control satiety (fullness) and desire for food. Some also slightly increase your metabolic rate – the rate at which your body burns calories.
Examples of weight loss diet pills include:
- Diethylpropion hydrochloride (eg. Tenuate)
- Mazindol (eg. Mazanor, Sanorex)
- Phendimetrazine tartrate (eg. Bontril)
- Phentermine hydrochloride (eg. Adipex-P, Ionamin)
4. Monitor/Increase Your Activity.
Regardless of whether you’re taking diet pills or not to help with your weight loss, it’s still important to maintain a regular exercise program. This is beneficial not only for your weight loss, but also for your overall health. In many ways we in the developed country have a much more sedentary lifestyle than our bodies need. Obviously it’s easier for us than in the era when people had to be very active simply to survive, yet it’s not necessarily healthy for us not to be active. Start and maintain some sort of exercise plan no matter what your age. Especially for the middle-aged and older people exercise plays a very, very important role in the quality of health and staying within normal weight ranges.
5. Develop a Plan for Maintenance.
Even if you’re taking diet pills to help with your weight loss it’s important to keep in mind, that once you stop the pills, unless you maintain a balance between your activity level and the food you eat the weight will come back. While it may take some time to become accustomed to a change in diet and activity, the rewards are well worth the time and effort spent to reach and maintain a healthy weight.
Hilda Maria is a freelance writer with 5 children who knows the importance of a balanced diet [http://www.ic-weight-loss.com/diet_plans.html] for them. She enjoys providing useful knowledge about weight loss [http://www.ic-weight-loss.com/index.html] and regular exercise [http://www.ic-weight-loss.com/weight_loss_exercises.html] to her readers as well as to her children.
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Weight Loss Video 6
Vitamin A occurs in two principal forms in nature: retinol, which is found only in animal sources, and certain carotenoids, the best known of which is ‘beta-carotene’ found in carrots and other yellow to red plants. Beta-carotene can be converted to retinol in the body, and it may have a role in protecting against heart disease and cancer.
Vitamin A is essential for vision and adequate growth. Deficiency symptoms include night blindness, hyperkeratinosis of the skin, and xerophthalmia – an eye condition, which if untreated can lead to permanent blindness. Vitamin A deficiency is still widespread in many developing countries.
Vitamin A is found in pumpkins, sweet potatoes, apricots, squash, nectarines, peaches, and mangos. It is also found in spinach, broccoli, watercress, asparagus and peas.
The B Group Vitamins
The B group vitamins work as a team to convert food to energy. Vitamin B1 is vital for releasing energy from starchy and sugary foods, while vitamins B2, B6, and niacin help release energy from foods including protein and fats.
If you increase your energy intake, particularly by eating more carbohydrates, your body may need extra vitamin B.
Vitamin B12 and folic acid, together with iron and vitamin C are of major importance to sportsmen and women as they are used in the formation of red blood cells which transport oxygen to the muscles.
Vitamin B1 (thiamine)
Vitamin B1 is essential for the release of energy especially from carbohydrates, functioning of nerves, brain and muscles.
The best source of this vitamin is from dried brewers yeast. Other good sources include pork, poultry, cereals, nuts and beans.
Vitamin B2 (riboflavin)
Vitamin B2 is found in all plant and animal cells. It is necessary for the release of energy from food and for healthy vision and skin.
Yeast and liver contain the highest amount of this vitamin. It is also found in other meat, eggs and dairy food.
Vitamin B6 (pyridoxine)
This vitamin is required for protein and fat metabolism, red blood cell formation, and the nervous system.
The best sources of this vitamin are liver of beef, pork and chicken. Other sources include cereals, fish, nuts, bananas and wheatgerm.
Vitamin B12 (cobalamin)
Vitamin B12 is necessary for the formation of red blood cells, a healthy nervous system, and is essential for growth.
This vitamin is stored efficiently by the body so a deficiency can take years to develop. Since it is found primarily in animal products, vegetarians are at risk from deficiency unless they take supplements. In its most extreme form, deficiency can lead to megaloblastic anaemia and irreversible degeneration of the spinal cord.
This is needed for the manufacture of fatty acid and glycogen, protein metabolism and growth. It is found in egg yolk, liver, wholegrain cereals, and nuts.
Vitamin C (ascorbic acid)
Vitamin C is required for the production of collagen, the ‘cement’ substance that gives structure to muscles, vascular tissues, bones and cartilage. Deficiency causes a weakening of these tissues (scurvy), resulting in capillary bleeding.
Together with beta-carotene and vitamin E, vitamin C forms the trio of antioxidant vitamins now believed to help prevent degenerative diseases such as heart disease and cancer.
Vitamin C is also commonly used as a natural antioxidant, i.e. it is added to foodstuffs to protect colour, aroma or nutrient content, not for its action as a vitamin.
It is essential for the immune system and there is some evidence to show that extra vitamin C may reduce the severity of respiratory infections.
Vitamin C helps iron absorption. Its role in red blood cell formation also helps to transport essential oxygen to exercising muscles.
It promotes healthy body cells, blood vessels, bones and tissues (e.g. tendons and ligaments). It is also necessary for the manufacture of adrenaline.
Vitamin C is not stored within the body so make sure your diet contains a regular supply. It is found naturally in citrus fruits, blackcurrants, Brussels sprouts, strawberries, mango, sweet peppers, parsley, broccoli, kumara, and cauliflower.
Vitamin D is required for the absorption of calcium and phosphorus from the diet, and is needed for healthy bone growth. It also plays an important role in the proper functioning of muscles, nerves, and blood clotting.
Vitamin D is produced by the action of sunlight on the skin. It is found in wholemilk, margarine, oily fish, and fortified cereals.
Vitamin E is vital to the formation and normal function of red blood cells and muscles.
Vitamin E is a powerful antioxidant which helps to protect cells from damage by free radicals.
Polyunsaturated fats in our diets are protected from damage by vitamin E. Polyunsaturated fats, which are found in vegetable and fish oils, are essential for the normal function of cells in the body.
Together with beta-carotene and vitamin C , vitamin E forms the trio of antioxidant vitamins now believed to have a preventive effect on degenerative diseases such as heart disease or cancer.
The largest sources of vitamin E are vegetable oils including peanut, soya, palm, sunflower etc. Other sources include nuts, seeds, whole grains and leafy green vegetables.
Folic acid plays an important role in the metabolism of desoxyribonucleic acid (DNA) and ribonucleic acid (RNA), the carriers of genetic information in all living things. It is necessary for the formation of red blood cells and regulating growth cells.
Severe folic acid deficiency in humans results in megaloblastic anaemia. Folic acid reduces the risk of neural tube birth defects when consumed in adequate amounts by women before and during early pregnancy. For this reason, the enrichment of cereal products with folic acid is compulsory in the USA.
Folates are found in a wide variety of foods. The richest sources are liver, dark green leafy vegetables, beans, wheat germ and yeast. Other sources are egg yolk, fortified cereal, milk and dairy products.
Vitamin K is needed primarily for the blood-clotting mechanism which prevents bleeding to death from cuts and wounds or internal bleeding.
The best plant sources of vitamin K are green leafy vegetables such as spinach, broccoli, cabbage and lettuce. Other sources include tomatoes, potatoes, oats, egg yolk, asparagus, butter and cheese.
In the body, niacin is responsible for using the energy provided by food. Niacin is essential for growth and is involved in the production of hormones in the body.
Yeast, liver, poultry, lean meats, nuts and legumes contribute the largest amounts of niacin in food. Milk and green leafy vegetables contain smaller amounts.
Pantothenic acid belongs to the group of B vitamins. It plays a key role in the maintenance and repair of all cells and tissues, the metabolism of fats and carbohydrate, and healthy skin and hair growth.
Pantothenic acid requires vitamin A, vitamin B6, vitamin B12, folic acid and biotin in order to function properly.
It is found in vegetables, liver, yeast extract, kidney, eggs, nuts and bread.
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Three Different Pest Control Methods
Pest control has been and continues to be a major threat for mankind. Sooner or later we will all be affected by pests as they omniscient, and according to the University of Arizona, there are 170 million insects for each human on earth. Whether it is ants or beetles in the kitchen or gophers in the vegetable garden, pests can be annoying. At the same time, many of us are not interested in pest control and the pesticides used to control pests.
Here are the questions most asked when thinking about pest control:-
– How can pests be reduced and controlled safely?
– Are the available pesticides , effective and safe?
– How and when should pesticides be used?
Pests are both beneficial as well as a curse to mankind. Animals, bacteria and some insects are beneficial to people in many ways, but at the same time they can also be pests. Pests such as rats, ants, cockroaches, mice and flies are common in houses and apartments. There should be an effective pest control program in place to prevent pests from multiplying. This can include effective pest management, pest control and pest prevention.
The best and most effective way for controlling pests is pest management which includes many steps. The first and most important step in pest management is to identify the pest problem. This includes finding out exactly what you are up against. Some pests (bacteria, animals) are really helpful to people, so it is very important to isolate the harmful pests. The second thing is to decide how much pest control is necessary. Only the family who live in the affected area can judge how serious an action to take. The third thing is to choose an available option for pest control such as chemical pest control or non chemical pest control.
You can control pests by many means; some of the options available are:-
- Non Chemical pest control
- Chemical pest control
- Biological Methods
Pick a pest and you can usually find a non chemical method of controlling it. Natural pest control is less expensive than buying and applying pesticides, and it’s safer for your garden, your family, the natural wildlife and the environment.Each year North American homes use approximately 136 million pounds of pesticides on lawns and gardens, and in the home. In fact, homeowners use about three times the amount of pesticides as farmers. Most wildlife pest poisonings, and most surface water contamination from pesticides, come from single-family homes.
Another effective way to control pests is by using the biological method. This is the method of using pest’s natural enemies to control them. Spiders, centipedes, ground beetles and ants are some of the beneficial bugs. This method is not harmful to people in any means and can be implemented effectively.