Week Seven: Resistance Training

Good day everyone and how was your weekend?

I hope most of you are still committed to your fitness goals and maintain a healthy lifestyle. Before we proceed to this week’s topic, you must have already felt different about your body after stretching in your training and making it a part of your daily routine. Stretching also helps in reducing soreness after a resistance or cardiovascular workout.

Why Resistance Training
Resistance training is targeted to improve low fitness levels, poor trunk strength, and deficits in movement mechanics that can offer obvious health and fitness benefits to every one. Even if you don’t intend to develop a better body shape, they are still very beneficial exercises to improve your overall health.

"Health is wealth"

Benefits of Resistance Training

• Increase Basal Metabolic Rate (BMR)
• Increase strength
• Improve body composition
• Increase bone mineral density
• Increase cardio-respiratory fitness
• Increase resistance to injury
• Enhance mental health and well-being

Resistance or strength training use many methods to increase ability to exert or resist force. Free weights, own body weight, machines, or other devices provide resistance.

When and Where

Many people assume that to keep fit and exercise they have to go to the gym.  In fact this is far from the truth. If you can stand, sit, squat, and lay flat on the floor that means you have enough space to performance your resistance training. If you take health and fitness seriously, resistance training can be done even in the office. The most common way of doing this is with weights or involve resistance. But there are many other ways too. It all depends on your creativity. For start, you should have the right training equipment or tools. Don’t worry,  you can get them from almost anywhere and its cost effective.

Tools

                                                 Resistance Bands 

                                                             Dumb Bells

                                                            Medicine Ball

                                                              Towels

  

                                                                  Mat

                                                            Interval Timer

                                                           Program Card

To get you in the momentum with exercising firstly you need to know how to perform the resistance exercise techniques. At the beginning of the training program, correct technique of the exercises involved and proper postural alignment should be emphasized, and the resistance and number of sets should be kept low. A single set per exercise may be suitable for you. The best method to improve your form/technique is to practice and perform more repetitions on the exercise. Your training program should consist of the 7 Primal Movement as it is very beneficial to your daily lifestyle.

Resistance training alone measured quality of life. So therefore, resistance exercise is considered to be effective in the prevention or reversal in many kind of disease. It can be done anywhere and mostly anytime.

Action Plan

1. Purchase and perform the exercise with your favorite exercise tools
2. Record every workout session in a program card
3. Enjoy the workout and your transformation
4. Always stay positive and consist

Next weeks’ topic

 Prevention of Injuries

 Common Injuries

 Managing Injuries

Sources & Images courtesy of:

home

bands

 dumbbell

ball

towel mat

timer

Learn More About Healthy Lifestyle:

WeeK 1: Healthy Lifestyles "It's Now Or Never"
Week 2: Healthy Lifestyles "The First Step"
Week 3: Healthy Lifestyles "The Food Pyramid"
Week 4: Healthy Lifestyles "Target Heart Rate"
Week 5: Healthy Lifestyles "The Benefit of Exercise"

Week 6: Healthy Lifestyle " Posture & Stretching"

To Contact Fitness Coach Kmaru:
Website:

Muscle activation

Inspirational Quote Of The Week

" For some reason a pessimist always complains about the noise when opportunity knocks"

- Unknown

What Is IP (Intellectual Property)? Part 1

What is IP?

Intellectualproperty represents the property of yourmind or intellect. In business terms, this also means your proprietaryknowledge.

Types of IP in Australia

There are 5 different types of IP in Australia :

1. PATENT
2. INNOVATION PATENT
3. TRADE MARKS
4. DESIGNS
5. COPYRIGHT

   
   

   What is a patent?

   A patent is a right grantedfor any device, substance, method or process, which is new, inventive anduseful.
   A patent is legallyenforceable and gives the owner the exclusive right to commercially exploit theinvention for the life of the patent. This is not automatic, you have to applyfor a patent. All applications for patents are examined to ensure they meet thenecessary legal requirements for granting a patent.
   Patents give effectiveprotection if you have invented new technology that will lead to a product,composition or process with significant long-term commercial gain.
   You cannot patent artistic creations, mathematicalmodels, plans, schemes or other purely mental processes
   
   
   
   Apple patent filings hint at iPhone evolution

   
   

   What is an Innovation patent?

   The innovation patent is aprotection option specifically designed to protect inventions that do not meetthe inventive threshold required for standard patents. Introduced in 2001 tostimulate innovation among small to medium business and local industry, theinnovation patent is a relatively fast way to obtain protection for your newdevice, substance, method or process.
   The owner of anynew and useful invention that involves an innovative step can apply for aninnovation patent.
   
   
   Tune in next Friday for Part 2: "What is A Trademark?"
   
   
   Image Source"
   Iphone Patent : http://news.cnet.com/8301-13579_3-10220939-37.html

Furnitex 2011 Melbourne Exhibition Centre From 21-24 July

FURNITEX, Australia’s largest furniture and furnishings Trade Fair, and the co-located DECORATION + DESIGN Melbourne, will be back again in the Melbourne Exhibition Centre from  21 - 24 July 2011.

There will be over 500 exhibitors, FURNITEX is the event for the Australian furniture and furnishings industry and will expecting to attract over 16,000 local and international visitors.

This year you will see the largest showcase of Australian manufacturers in the world, including leading exhibitors; Molmic, Jar Furniture, Sofon, Idiom Designer Furniture and also more than 50 new exhibitors will be showcasing their products first time.

An exciting feature within Furnitex, Hotel + Hospitality furnishings, will showcase products that are suitable for hotels, motels, clubs and restaurants. This event is where you will see architects, interior designers and decorators attending the show to network and to source new products for their businesses and clients.

Also if you are attending the show make sure you don't miss out the Vivid - Vibrant Visions In Design competition is a highlight of the Furnitex calendar. Featuring talented designers who explore a diverse range products, design styles and manufacturing techniques, Vivid has become a hotbed of inspired design.

 Vivid Furniture Competition

There will be Workshop and business seminars conducted throughout the 4 day events. Also returning is the hotly anticipated International Industry Seminar Series, with a world-class line up of international and Australian presenters. International trend expert Milou Ket, of Milou Ket Styling and Design (The Netherlands), will headline the 2011 Seminar Program and give her forecast on emerging colour, style and design themes for the home for 2012-13.

FURNITEX and DECORATION + DESIGN Melbourne are once again major event partners of the State of Design Festival (20 - 31 July 2011).

What:  

       

FURNITEX 2011/DECORATION + DESIGN Melbourne 2011

Where:           

Melbourne Exhibition Centre, Southbank

           

When:      

Thursday        21 July         9am - 5pm    

Friday             22 July         9am - 5pm

Saturday        23 July       10am – 5pm

Sunday          24 July       10am – 4pm

Web:            www.furnitex.com.au or www.decorationdesign.com.au

Source & Images from Furnitex

Create New Positive Habits Today.

I was asking myself the question today why so many of  us  have dreams of doing something  great to fulfil our life, like following our passions but why some of us still fail in following through what we intend to do every day!

Would this because of:

• "Fear" that stops us pursuing our dreams? or 

• We are not good with following through with our tasks, goals and dreams? or

• We yet to create good habits in our everyday routine?

We are all creatures of habit.  In fact, most of what we do every single day we do unconsciously on auto-pilot and it is very hard for new habits to become established.

As the saying goes "out of sight out of mind."

That's the reason why we encourage our clients to dream big, set purpose goals and complete those little tasks.

However, despite our good intentions and excitement, we still fail to do so. This could be because we are under a "Trap Mode" spell too.

We now live in a society where time is less and we demand more of it.  We really need to sit back and plan ahead now. How many times have we said to ourselves and to others "yeah yeah! I'll do it tomorrow". So what do you think about the thought of tomorrow?

"Tomorrow is a promise.

                       Yesterday is gone

                                SO make tomorrow today"

                                                              - Quantum Compass

Well, here is a little tip that I use to easily help myself create new positive habits and routines that I want to stick to daily.

1) I use Google Calendar, if you have not tried it just go to http://calendar.google.com

2) I enter the item that I want to remember into Google Calendar and I make it a task that repeats every single day.

3) I then ask Google calendar to automatically me a daily reminder.

4) I even sync my outlook calendar and IPhone calendar with Google calendar therefore every task I need to action are in one space. It's simply the best tool you can have to help you create new positive habits.

I have used this to develop powerful new habits such as:

• Exercising every single day
• Reviewing my goal list and affirmations every day (I even add my goals and affirmations into the description so that they end up in my inbox and I can review them instantly)
• Express my gratitude in my IPhone app "Gratitude"

So, take full advantage of http://calendar.google.com and start creating new successful habits today.

Close Up With Industry Expert NewsMaker

"  Tell the world"

Leila Henderson, CEO of Newsmaker,
  a journalist and media communication specialist

Tell us a little about your business NewsMaker and your role?

NewsMaker offers today’s PR trifecta – we distribute your press releases to journalists, search engines and social media.  I founded the service five years ago and gradually built up the technology to suit the changing needs of our customers.

What are the five words that people who know you would use to describe you & NewsMaker?

Dedicated, busy, effective, professional, persistent

Tell us about NewsMaker and what you can do to help creative community and business owners?

We can help creative people to really get their names and their offerings out there to people who want to hear about you.  You just write up a press release – there are tonnes of examples on the website to follow as a guide. It must be third person, as if someone else was talking about you, and also write your own comments in quotation marks.  This means when someone reads it they see it as a third party testimonial and not just a marketing blurb – it’s the most credible convincing way to market yourself and your business – and if you also send to a journalist who writes about you, the benefits are inestimable.

What was the purpose of starting NewsMaker and how has the concept come about?

Like a lot of ideas, Newsmaker came from my own need – I’ve been a journalist for many years and like many before me, I moved into PR when I had children. I found that there was a constant tussle between the media and PR trying to convince them to run their clients’ press releases. PR people aren’t always treated well by media.  I decided there had to be a better way to reach out to news consumers – I’d been operating an online PR website since 2000 and I applied for a Commercialising Emerging Technology (COMET) grant, which helped finance what was then unique technology. We are now building a very sexy new PR platform so watch this space. 

What are the most common issues that relate to business owners who come to see you?

The most common problem is that they are confused by all the options online and they feel their voice isn’t being heard. Advertising is just too expensive.

Tell us more about your service offer?

We provide more than 3,500 members with an easy way to distribute press releases direct to journalists and cut hours of time from the old way of selecting media lists.

We provide journalists with a source of quality original content that has been moderated. We reject a lot of press releases that are not suitable for professional media.

And we provide a way for our members to use social networks and search engines effectively without wasting their time.  They can focus on what they’re going to say rather than how they’re going to distribute their content.

All that promotion is worth a fortune if you added it all up.

Tell us about your process for working with clients?

Clients simply register, write a press release, then step through the easy to use Press Release Wizard which guides you through the process.  The user guide is here:

http://www.slideshare.net/newsgal/press-release-services-guide-newsmaker

But we are also happy to give you a 1:1 demo so don’t hesitate to call Skype leilahenderson is preferred.

What advice can you offer to new business and existing business who would like to promote & market their businesses online?

Choose a range of online channels and then keep on doing it! Persistence is the only quality you can’t do without!

Do you have a book that you would like to recommend?

I recommend reading “The New Rules of Marketing and PR: How to Use News Releases, Blogs, Podcasting, Viral Marketing and Online Media to Reach Buyers Directly” by David Meerman Scott, to find out why you would do this.

Where do we find your services?

 

Find us at www.newsmaker.com.au

Do you have a special offer to the ArtSHINE community?

Just let us know you belong to ArtShine and we’ll give you 50% of your first press release distribution.

Happy 4th OF July to our American Friends

"Enjoy the peace your valor won. Let independence be our boast, Ever mindful what it cost; Ever grateful for the prize, Let its altar reach the skies!"

                                                                                 -Joseph Hopkinson