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Community

MENTORING

What is Mentoring and Is It Really of Use?

Mentoring refers to the at-will relationship. It is collaborative and a reciprocal occurring between a junior and a senior employee. It aids to meet the learning, growth, and career development of the mentee. The mentor and mentee are an organization internal. There is an emphasis on culture, goals, and guide on the development, helping in reaching goals.

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Mentoring may be informal or formal. In an informal environment, they are not measurable, while in a relationship of formal mentoring, there are measurable goals set and defined with firm requirements.


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Importance of Mentoring
A good mentor ensures the mentee is more effective. They teach them new skills, train at work, develop confidence, and ensure overall career growth.


The benefits of mentoring include satisfaction in expanded perspectives, technical strengthening, interpersonal skills, leadership, and experience to see new insights and frame ideas.


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Mentoring Techniques
One-on-one: The traditional type of mentoring is one-on-one mentoring. Here the involvement is with mentor and mentee. It is an experienced person paired with a younger and less-experienced mentee.
Peer: In peer mentoring it relies on a department or same role sharing experiences. The peer’s pair up to support each other to form a one-on-one or group mentoring.
Group: A group of mentees working together in applying a model. This includes enough resources or time.
Reverse: The relationship is flipped. The junior employee mentors a senior professional. They teach new applications or skills.
Distance: This is also known as e-mentoring. The technology has helped this relationship to be done using online software, email, and can be done without a personal touch.
Speed: The mentee here moves to mentors and this is a part of a conference or corporate event where the mentee comes ready with questions.


Is mentoring and coaching the same?
Mentoring is focused on career development; it is a learning relationship. The aim is building skills, driving personal growth, understanding, and knowledge. Mentors use coaching skills, but the role of a mentor is wider to a coach. It includes making connections, opening new doors, and sharing experiences. In a business environment, coaching is to assist people in their existing performance. The coaching focus is to get fit in the existing role or to prepare for the next.


When mentoring is of use
Mentoring is perfect to ensure employee retention and to promote organizational diversity. Mentoring is of use to support skill programs where the mentee gets to learn involvement and the role of a mentor is to assist in embed learning. Encouraging ethical behavior in mentoring involves talking through and having a personalized mentoring program meeting specific needs.

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Community

PARENTS & TEENS

Parents Save Yourself from Troubles and Mental Agony by Understanding teens

Understanding teens is challenging for parents. They are the same parents who live through toddler temper tantrums, feedings at 2 am, and back to school. Yet, parents have a tough time understanding teens.

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The teen years are revolved around physical, intellectual and emotional growth. It is also a great time of upheaval and confusion for families. The adults develop negative perceptions about their teens and this causes conflict.

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Realizing the Teen Years

Everybody is different and as the adolescence starts, there are speedy developers, early bloomers, slow and steady growers, and late arrivers. The difference is in attaining puberty and adolescence. There are puberty and adulthood visible signs such as facial hair, menstrual periods, and pubic hair. Apart from the physical changes, the onset of adolescence is announced by many kids in a shocking behavior for the parents.  This includes kids trying different looks and styles, resulting in conflict and distress with parents.


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Parenting Tips to Understand the Teens


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Parents Educate Yourself

There is a need to remember your teen years. Try to recollect the struggles you had with acne. You may expect mood changes and even if there is conflict, parents should be mature to handle your teen with care. Parents, you should be ready to cope with outcomes. The better you stay prepared, the more you are safer.

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Talk to Kids Often

Talking to your growing kids is essential. Start before it is too late. Tell them about the differences that come in physical appearance. Answer their early questions.  You know your kids, hear as your child shares some jokes or tries to give more attention to increase personalized attention. Open the communication lines, stay open through their views. Give books on puberty, share your adolescence memories, including your mistakes. This will put them at ease.

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Pick your Battles

If you wish to dye hair, paint fingernails with weird colors or wear funky clothes, do not object them straightly. Allow them to do something until it is harmless, these are temporary actions. It is best to save your objection for serious matters such as drugs, tobacco, and alcohol, or giving a permanent change to looks.

Place Yourself in the Place of your Child

Practice empathy so that you understand your child. It is normal to be self-conscious or concerned, feel grown-up, and open your arms to like your kid.

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Understand Warning Signs

  • Sleeping issues
  • Falling grades
  • Sudden weight loss or gain
  • Tobacco, drug or alcohol signs
  • Skipping school
Get Oco

Any inappropriate behavior lasting for over 6 weeks is trouble. Take a slow approach, consult a counselor, doctor, psychiatrist or psychologist to seek counseling.

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Community

Find a ride to rent | Spinlister

https://www.spinlister.com/

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Whips

Watch “Low tire. Screw or nail in tire. Can’t make noise in H.O.A. Midnight.” on YouTube

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Exercises

MEMORIES

life is not lost by dying, life is

lost minute by minute, day by

dragging day, in all the small

uncaring ways

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God gave you a

fingerprint that no

one else has, so you

can leave an imprint

that no one else can.

Do not be

embarassed by your

failures, learn from

and start again

  • Branson

Female turtles lay one hundred and fifty eggs.

A guy said, less than ten percent will make

full life.

Don’t bring negative to my door

-Maya

Life is what happens to you

while you’re planning on doing

something else

-John

Every right implies a responsibility;

Every opportunity, an obligation,

Every possession, a duty

-Rockefeller

Push yourself to the edge of

your limits.

-Sharma

Drinking coffee is associated

with a lower risk of stroke,

basal cell carcinoma skin cancer,

and depression

B. A. Disruptor

Crickets are an excellent source of protein & potassium.

Crocodiles can live up to a hundred years.

Categories
Exercises

JUMP ROPE

cardio

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Updating

Tips For Time Management

Daily plans

Review last year

Have time limits to tasks

Use calendars

Use organizers

Know your deadlines

Learn to say ” no “

Aim to be early

Use clocks

Focus

Get Oco

Block out distractions

Set time reminders

Timebox activities

Track where the time goes

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Don’t major in minor details

Prioritize

Delegate

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Bundle same tasks

Eliminate time wasters

Cut off when you need to

Smarthome

Leave buffer time in-between

Set different timeline goals

Brainstorm goals for this year

Break weekly deadlines into daily tasks

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Schedule daily task work

Use planners five minutes a day

Break monthly goals into weekly goals

List why goals are important


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Establish accountability

Reward productivity

Plan ahead

Have routines

Timely multitasking

Categories
Commuting & Traffic

TRANSIT

When you have to drive thirty minutes plus to work and back, entertain yourself, always pre-trip & post-trip your vehicle/s, try to keep them in great shape, since some areas have racers, tailgaters, and road ragers.


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Community

Happy New Year


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On A Thought

Time Is Wasting

Time. There just never seems to be enough of it. I mean, it’s already December.  Didn’t we just celebrate the start of 2019? I feel like I was just ringing in the new year. Time moves too fast (and every year it seems to just move faster). And time is something people always tell me they don’t have enough of and is one of the main reasons why they don’t travel as much as they would like. Now, I won’t pretend that people with 8-to-5 jobs can travel as I do. My travel needs to suit my way of traveling.  It’s not for everybody. I’m lucky enough to be an educator who has breaks in between the year so I am able to travel more often. But even if they don’t want to be nomadic, most people I know with office jobs want to travel more than they do. They just think they don’t have the time to do so. They are wrong!


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Let’s say you work 50 weeks a year and get two weeks of vacation. Counting your vacation time and every weekend brings the total number of days per year you can travel to 110 (104 weekend days plus the 10 days in your two-week vacation). That’s a lot of time to travel. Throw in three-day weekends and holidays, and we can add even more days to our total. It may not be all continuous, but you can do a lot with that much time. Let’s think about that for a second: 110+ days of free time per year. That’s close to four months of potential travel time per year! Four months! The world is your oyster with that much time. When looking at it this way, our busy schedule becomes a lot more open. What are you doing with that time? Everything is about priorities. Yes, there are certain obligations we have in our day to day lives that take up time but if you really want something, you find a way to make it happen. It’s like when I say I don’t have the time to go to the gym. I have plenty of time to go to the gym; I’m just spending that time elsewhere. Because the gym just isn’t a priority for me (though it probably should be!).


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Moreover, most people associate “travel” with a long-term, big, expensive trip and thus discount all the short-term methods of travel. When people think “I want to travel” they envision a two-week vacation, a cruise, or some long, multi-month journey. That’s not really their fault — I used to think that way too. It’s just how the travel industry tells us we need to travel. We internalize that idea and never consider other options. The industry’s marketing machine tells us that travel means a long trip where we spend lots of money. And if you hear something enough, you believe it. I used to. It’s why Denise is never going to Ireland and Rodrigo will always be a hater. Like many, they don’t think about all the small ways one can satiate the travel bug when time is not on your side. Even when you don’t have months to travel, as we’ve seen, you still have 110 days of potential travel per year. If you make it a priority, you can certainly travel more. Try to incorporate more weekend trips away. It can help break up your routine and keep your wanderlust in check until your next big trip. Even a couple of days somewhere are better than no days anywhere! Stay close and you’ll need less time to do what you want. Additionally, the best flight deals you can find are often for destinations close to you. So be flexible. Anywhere you haven’t been is a good place to travel to! There’s so much around you that you probably don’t take advantage of when you’re busy leading your regular life that, when you stop and look for a second, you can find plenty of exciting activities to fill your time.

When you think that is how you have to travel and try to cram everything in, it’s easy to get burdened by your itinerary. You look at all those destinations, get overwhelmed, realize there is not enough time, give up, and hold off until you do “have” the time. I get that you don’t have a lot of vacation and want to see a lot, but don’t! Sticking to just one or two places suddenly opens up a lot of time and opportunity! You’ll never be able to see it all. 

So the next time you think “I don’t have the time,” think of all the places nearby you could explore. Yes, you’ll have errands to run and things that require your attention. But by using your time productively, prioritizing travel, and thinking outside the box, you’ll find you do have time to explore the world. Travel is about exploration, and that exploration can happen anywhere!


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On A Thought

Give Them Wings To Fly

Give them wings to fly

It can be quite difficult for parents to adjust to a new home and family dynamic after all their kids have moved out. You may start to feel anxious, down or restless, but it’s important to realize that along with this big change come many possibilities. Rather than an end, this time in your life should be a wonderful new beginning.


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When you teach your children lessons of life as they are growing up it’s easier for them to be ready to live an adult life. But at the same time, you also should be preparing yourself as your children grow into adulthood.

Take this time to reconnect with yourself as well as others. Pick an old hobby back up or explore something new that you’ve always meant to try. Make time to do the things you want to do without any disruption, and go to the places you want to go without having to worry about others. Having an empty nest isn’t a bad thing; it simply means that it’s time for you to spread your wings too.


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Categories
Exercises

Dues Payments

After meals. Wait one hour to two, before starting vigorous exercises.

Warm Ups

deep breathing

trunk twists

stationary runs

forward bends

stampings

side bends

floor touches

russian dances

body raises

leg raises

thigh & leg flexions

bicycle rides

The idea is to breathe deeply at least twenty minutes a day

Calorie Burner

6xfifty jumping jacks

2xjog one mile

4xtwenty five push ups

4xtwenty five squats

twenty five mountain climbers

fifteen sec plank

thirty sec plank

forty five sec plank

60 sec plank

Burns

3×100 jumping jacks

3×100 mountain climbers

3×100 crunches

3xone mile runs

3×50 squats

3×50 burpees

120 jump rope skips

4×25 high knees

rest between sets as needed

Workouts To Try

Crazy Eights

8 sets 8 reps

Barbell Push Press

Burpee Box Jumps

Barbell Complex

6,5,4,3,2,1 reps

deadlift-high pull

squat clean

push press

bent over row

box jump

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Level 1 Workout Plan

Monday & Thursday

bench press

incline press

pull overs

chin ups 50

bent over rows

deadlifts 3×10,6,4,failure

crunches 5×25

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Tuesdays & Fridays

barbell clean & press

dumbbell lateral raises

heavy upright rows

3×10,6,4,failure

push presses

3×6,4,2,failure

standing barbell curls

seated barbell curls

close grip press

standing triceps extensions with barbell

wrist curls

reverse wrist curls

reverse crunches

5×25

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Glute Work

30 jumping jacks

20 jumping jacks

20 lunges

10 squats

15 squats

10 plie squats x 2

20 side lunges

20 glute kickbacks x 2

15 short bridges

10 side leg circles per leg

Add Weight As Desired

Lower Ab Work

40 jumping jacks

30 jumping jacks

15 lying toe touches

10 roll ups

5 roll ups

3 lying leg raises

40 bicycle crunches

20 flutter kicks

10 seated knee tucks

10 reverse crunches

10 lunge twists

10 planks

Metcon Workout

100 squats

90 secs high plank

80 lunges

70 sit ups

50 mtn climbers

40 push ups

20 jump squats

10 burpees

swimming pool

Workout By The Swimming Pool

jumpig jacks 20 secs

incline push ups 16

knee push ups 10

push ups 8

wide push ups 8

incline push ups 16

knee push ups 10

push ups 8

wide push ups 8

cobra stretch 20 secs

chest stretches 20 secs

jump rope 120

mtn climbers 25

squats 25

lunges 30

high kees 25

calf raises 25

arm circles 50 f/b

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Back Exercises

deadlifts

pullovers

t-bar rows

close grip pulls

dumbbell rows

cable rows

pull ups

wide grip pulls

chin ups

barbell rows

hyperextensions

machine rows

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Add Up Wod

ten push ups

fifteen plank arm lifts

twenty turning kicks

twenty chest expansions

thirty ninja squats

forty punches

forty-five secs elbow plank

forty-five secs wall sit

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Back Update

child pose 45 secs

reverse elbow push ups

10 reps

pull ups 15 secs x 2

inverted rows with chairs

15 secs x 3

Upper Body

pec deck flyes

incline dumbbell flyes

seated pulley rows

standing dumbbell laterals

alternate dumbbell presses

barbell upright rows

tricep push downs

bench tricep dips

standing barbell curls

alternate dumbbell curls

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Training Days

Monday & Thursday

chest

abdominals

calves

shoulders

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Tuesday & Friday

upper arms

forearms

calves

abdominals

thighs

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Gym Workout

treadmill walk

treadmill jog

stairmaster

cycle

crunches

bench leg raises

roman chair sit ups

seated calf raises

one legged calf raises

lunges

leg curls

leg extensions

air squats

barbell squats

hack squats

leg presses

good mornigs

cable triceps press

skull crushers

barbell bent rows

lat pull downs

incline bench press

decline bench press

flat bench press

military presses

dumbbell side laterals

dumbbell front laterals

dumbbell around the worlds

Accept the Prove It Challenge

UPPER BODY

barbell flat bench 4×4-8

dumbbell overhead press 4×4-8

vertical pull 4×4-8

dumbbell lateral raises 4×10-12

barbell rows 4×10-12

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  days

  hours  minutes  seconds

until

2020

Football Field Workout

Warm Up

Fifty Yards Each

High knee walks

High knee skips

High knee runs

Butt kicks

Straight leg walks

Straight leg skips

Backward runs

Back pedaling

Lunge walks

Walking push ups

10

Jumping jacks

30

Seal jacks

30

Split jumps

30

Workout

Start in push up position

Pop up

Sprint fifty yards

Walk/jog back

X 10

Thirty secs rest

100 yard sprint

100 yard jog

100 yard walk

X 2

Thirty secs rest

Sprint through twenty staggered cones

Walk or jog back

X 3

Thirty secs rest

X 3

Football Field Speed

Workout

One jog lap

Fifty yard side shuffle

Numbers sprint

Sixty secs rest

Line touch sprints

Thirty secs rest

Line touch sprints

One jog lap

Plow & Hearth

Football Gym Training

Jump squats

5×10

Sixty secs rest

Dumbbell snatch

5×10/l/r

Ninety secs rest

Dumbbell push press

5×10

Ninety secs rest

Medball slams

3×10

Sixty secs rest

Sprint Workout

One hundred yards

X 2

Eighty yards

X 4

Sixty yards

X 6

Forty yards

X 8

Twenty yards

X 10

Mini band monster walks

Twenty steps per side

Mini band walks with arm drive sideways

Fifteen steps per side

elevated hip bridges

Fifteen

Jumping jacks

Fifty

Footballer

Twenty jumping t’s

Ten split squats

Ten body saws

Twenty side planks

Ten supermen

Ten secs star planks

Twenty secs elbow planks

Ten push ups

Power Sprinter

Wall high knees

Forty secs

Twenty secs rest

Wall sit

Forty secs

Twenty secs

Plank

Forty secs

Twenty secs rest

Sprinters

Forty secs

Twenty secs rest

Plank leg raises

Forty secs

Twenty secs rest

Plank jump ins

Forty secs

Twenty secs rest

Football Game Workout

First down

Twenty jumping jacks

Twenty five yard

Rush or reception

Ten squats

DUMBBELL WORKOUT

goblet squat

3×12

dumbbell press

3×12

rows

3×12

curls

3×12

overhead extensions

3×12

floor press

deadlifts

3×12

front raises

3×12

W.O.D.

CINDY

five pull ups

ten push ups

fifteen air squats

amrap in twenty minutes

CINDY XXX

10 pull ups

15 pull ups

20 push ups

20 pull ups

25 pull ups

30 air squats

30 push ups

30 pull ups

40 push ups

45 air squats

50 push ups

60 air squats

60 push ups

75 air squats

90 air squats

CINDY MODIFIED

1,2,3,4,5,6,7,8,910

clean-and-jerks

155/105lbs

5 pull ups

10 push ups

15 air squats

ten rounds for time

CINDY HARD

5 weighted pull ups

35/25lbs

10 incline push ups

30″/24″

15 air squats

45/35 lbs plate

WEEK ONE-DAY ONE

warm up

ankles-hips-shoulders twist

five each sidex5

hip bridge

6

elbow push-ups

6-8

bird dog

five each side

frog squats

5

world’s greatest stretch

five each side

inchworm

5

walking high knees

ten each side

walking quad pulls

ten each side

cradles

five each side

backwards hamstring

five each side

high knees

15 secs

butt kicks

15

run

one and a half miles

pull-ups

8-12×3

crunches

20-40×3

burpees

10×3

two minute rest

front plank

30-60 secsx5

side plank

30-60 secs/sidex5

knees to elbow

10-15×5

sandbag get-ups

10×5

flutter kicks

20/4cntx5

rest two minutes

crunches

2×100

run

one a half miles

roller

20-30

stretch

calf

hamstring

it band

quadriceps

groin

glute

middle & upper back

lats

hip extender rotator

hip flexor

hip adductor

mechanical bull
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FOOTBALL TRAINING

off season

endurance running

three miles

5xwk

power running

four hundred forty yard dashes

three hundred yard dashes

two hundred yard dashes

ninety minute workout every two days

power sprinting

one hundred and ten yard sprints

forty minute workout every two days

ladders

Categories
Exercises

Bench Press Exercise

important push exercise

When one rep max is 315lbs

250×6

265×5

265×5

275×4

275×4

275×4

275×4

265×5

265×5

250xfailure

Bench Press

Good for upper body strength, aesthetics.

The bench press is a full body, compound exercise.


 It works your chest, shoulders and triceps most.

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2019-12-31T15:35:00

  days

  hours  minutes  seconds

until

NYE SKATE PARTY

 It’s the most effective exercise to gain upper-body strength

 It's the most effective exercise to gain muscle mass

 It's the upper-body exercise you'll lift most weight on

Empty bar x 15 x 4

135 x 10 x 4

225 x 10 x 4

315 x 10 x 4

225 x 10 x 4

135 x 10 x 4

Empty bar x 15 x 4

 The bigger your bench, the bigger your chest.


Your feet should be on the floor and NOT up in the air or on the bench.
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Keep the knees bent at 90 degrees with your feet directly under your knees. 
Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench.

Sample Workout

190lbx6

205×5

205×5

215×4

215×4

Most powerlifters will train bench press 2-3 times per week.

Sample Workout

172.5lbx8x8

The bottom portion of the bench press is where your chest is most heavily activated.


 Bench all the way down and touch or come very close 
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Lower the weight until your elbow is parallel with your shoulders
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 wisdom says you can't bench press everyday.
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Categories
Finances

Credit Repair

What is credit repair?

When you’re standing credit is being deteriorated due to different reasons you need to fix it.  The process of fixing bad standing credit is called Credit repair.  Each credit bureau owns its own propriety version of your credit report.

Repairing Bad standing credit could be as easy as reporting (disputing) errors and mistakes in your report from credit bureaus or addressing issues like budgeting and dealing with legit concerns from the lender side.

Consumers having bad standing credit often seek professional help to avoid financial hard times, because many companies look at your credit report before doing business with you and to set the product pricing.

You got your own back:

Although there are many professional companies that you can hire to repair your credit, but it’s nothing you can’t do on your own. There are plenty of different tactics that you can learn from books or the internet in order to do it yourself, and it will save you the money. Plus, you will better understand your credit history and have knowledge over it. For example, removing negative information can be done by different methods (Credit repair companies also use these tactics) like

  • Goodwill letters
  • Debt validation
  • Credit report disputes
  • Pay for delete

Check your credit report:

When you are working on your credit repair you want to bring up your credit score up but credit repair is about fixing your credit report not your credit score. Improving your credit affects your credit score, which will eventually improve your credit history. Some banks offer free credit scores and info as a member perk. Chase Bank is one of them.

Visit http://www.annualcreditreport.com to get a free copy of your credit reports every 12 months from each of the three nationwide credit bureaus (Equifax, Experian, and TransUnion) Create a myEquifax account to get two free Equifax credit reports each year.

Credit history can be estimated by credit score:

A credit score tells how responsibly you pay back your credit. A credit score can tell whether you have good credit history or bad credit history. Improving credit score indicates that your credit history is improving.

Boost your credit score:

Improving your credit history means improving your credit score which is based on the following categories (credit improvement will be needed in all these in order to improve credit score)

  • Types of credit accounts
  • Recent applications of  credit
  • Age of credit history
  • Amount of debt
  • Payment history

Repairing bad credit takes time:

Good credit history has recent positive credit information and minimal negative events. You can take the first step in the right direction by paying your payments on time. The credit repair will not be immediate  so be patient with the process

Change your habit:

Even if you hire professionals or do credit repair yourself, it would not last long if you don’t change your bad habits. If you don’t borrow responsibly you can fall back into more debt and will find yourself in the same situation over and over again. Only borrow which you can responsibly pay off later.

The best you can do:

Paying off your bills regularly is one of the best things you can do to avoid bad credit history.

Vice president of consumer education and advocacy at Equifax, Nancy Bistritz says,

 “When it comes to creditworthiness, a great rule of thumb to remember is to pay your bills on time every time. Lenders and creditors want to know that you’ve been able to satisfy your financial commitments on time every time. Therefore, paying bills on time is an important, fundamental behavior to establish early on.”

Categories
Updating

Recommended Books To Read

Rich Dad Poor Dad


Get Money Book

The Richest Man In Babylon

Why You Act The Way You Do

Think And Grow Rich

7 Habits Of Highly Effective People

Smarter Loans 728X90

Tough Times Never Last But Tough People Do

Predictably Irrational

The Millionaire Next Door

You Can Negotiate Anything

How To Win Friends And Influence People

The Happiness Trap

The Meaning Of Anxiety

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Exercises

Training

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Physical Training: Elements Of A Safe Routine

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FLEXIBILITY IS MOBILITY
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Physical training has five important elements of good health. Your routine has to include aerobic exercises, strength training, daily basic exercises, balance training, safe movement, flexibility and stretching. Regardless of whether you are a beginner in productivity that takes the first steps or a fan of exercise that hopes to improve your results, a comprehensive physical training program is essential.

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Aerobic activity, also called cardiovascular or resistance activity, is that cornerstone of the vast majority of physical training programs. Aerobic activity or exercise accelerates and deepens breathing, which maximizes the amount of oxygen in the blood. The heart beats much faster and increases blood flow to the muscles and back to the lungs.

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Aerobic activity includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics, even raking leaves, shoveling snow and vacuuming. Muscle fitness is another key component of a physical training program. Muscle strengthening can help you increase bone strength and muscle fitness, as well as control or lose weight. It also improves your ability to carry out daily activities.

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The muscles of the abdomen, the lower back and the pelvis, which are known as the trunk muscles, help protect the back and connect the movements of the lower and upper body. The strength of the middle zone is essential in a physical training program. Middle zone exercises are essential in a physical training program.

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Balancing exercises, on the other hand, can help you maintain balance at any age. It is usually recommended for adults of legal age, incorporate exercises to maintain or improve balance to the routine of physical training. Flexibility is also an important aspect of fitness, so it is a good idea to include stretching and flexibility exercises in your training program. Stretching exercises help you increase flexibility, which can facilitate many daily activities that require this skill.

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Stretching can also improve the range of joint movement and promote better posture. Regular stretching also helps relieve stress and tension caused by everyday life. Consider stretching after exercising, when the muscles are hot and more receptive to stretching. However, if you want to stretch before physical training, first warm your muscles well by walking or exercising for 5 to 10 minutes.

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Whether you build your own physical training program or ask for help from a personal trainer, your overall productivity plan has to understand different elements. Try to incorporate aerobic physical activity, muscle strengthening, trunk exercises, balance training, and flexibility and stretching exercises into your daily exercise plan. It is not necessary for each exercise section to include all the elements, but if you incorporate them into your regular routine they will help you improve your fitness for your whole life.

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Physical training is more mechanical by applying planned series of exercises that develop specific skills or muscles with the goal of achieving maximum potential at a given time. Physical training has to be specific to each person, so it is not convenient to generalize or extend to others. We must consider that larger muscles need more recovery time than small ones, women need more recovery time than men, and young athletes recover earlier than older ones. There are actually several variables, so it is best to have a physical training depending on the sport or modality you practice.

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Exercises

Watch “Monday 115×10 triceps cable press” on YouTube

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Exercises

Watch “245” on YouTube

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Exercises

Watch “Dos Cuatro Cinco” on YouTube

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V.O.T.D.

V.O.T.D.

The Lord is not being slow in doing what he promised—the way some people understand slowness. But God is being patient with you. He doesn’t want anyone to be lost. He wants everyone to change their ways and stop sinning.
2 Peter 3:9 ERV
https://bible.com/bible/406/2pe.3.9.ERV

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Exercises

Before Bed

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Contents

The Journey Begins

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton

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Exercises

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Exercises

Drone

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Exercises

Know His Name.

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Exercises

If You Want Forever.

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Exercises

To Be Able To See Better.

Matthew 7:1-4 (KJV) Judge not, that ye be not judged.
For with what judgment ye judge, ye shall be judged: and with what measure ye mete, it shall be measured to you again.
And why beholdest thou the mote that is in thy brother’s eye, but considerest not the beam that is in thine own eye?
Or how wilt thou say to thy brother, Let me pull out the mote out of thine eye; and, behold, a beam is in thine own eye? https://play.google.com/store/apps/details?id=kjv.bible.kingjamesbible

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Exercises

Amen.

John 10:10 (KJV) The thief cometh not, but for to steal, and to kill, and to destroy: I am come that they might have life, and that they might have it more abundantly. https://play.google.com/store/apps/details?id=kjv.bible.kingjamesbible

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Exercises

S.P.I.

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Exercises

Teachable

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Exercises

Gigs

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Exercises

Finances Audio Book

I’m listening to “Get Money” by Kristin Wong from Greater Phoenix Digital Library. Find this & more at https://www.overdrive.com/search?q=38dfc5bd-9f71-4f23-8965-b296fb73dd72.

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Exercises

Get Money

Audiobook

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Whips

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Whips

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Whips

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Exercises

GLUTES

Beginner

Bodyweight squats

Lunges

Glute extension on leg extension machine

Side dumbbell hip abductions

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Cable glute extensions

Dumbbell deadlifts

Dumbbell squats

Step ups

Glute push ups

Squat machine step backs

Sideways treadmill walking

Step back lunges

Over & back bench step ups

Goblet lunges

Incline dumbbell lunges

Goblet side to sides

Dumbbell split squats

One dumbbell split squats

Intermediate

Leaning one legged squats on a cable machine

Step ups to back step lunges

Leg press glute kickbacks

Goblet side lunges

Dolly lunges

Barbell glute extensions on a bench

Barbell end donkey kickbacks

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Audio Books

About Connects.

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Exercises

SHOULDERS

over head press

face pulls

dumbbell lateral raises

arnold press

reverse pec deck

cable lateral raises

front raises

bent over flyes

upright rows

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BUILDING INFRASTRUCTURE

weeks one & two

twice a week

shoulders

dumbbell shoulder press 1×15-20

traps

shrugs 1×15-20

triceps

dumbbell upright extensions 1×15-20

biceps

standing dumbbell curls 1×15-20

rest

15-90 secs

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Exercises

BACK

pull-ups

Pro Keds

barbell bent-over row

Calcutta Outdoors

close-grip lat pull down

BN3TH

lat pulldown

BN3TH Refer a Friend Program

inverted rows

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t-bar row

MeloLite

meadow row

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chin-ups

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seated row machine

ez-bar upright row

wide grip upright row

bent over fly

Categories
Exercises

ARMS

skull crushers

3×12

hammer curls

3×12

bicep curls

3×12

triceps pushdowns

3×12

triceps extensions

3×12

cable curls

3×12

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preacher curls

spider curls

standing barbell curl wide grip

incline curl

concentration curl

standing barbell curl narrow grip

lift more weight over time

use dumbbells & barbells

use compound exercises

decline press machine

4×12

push-ups

4×10

neutral grip incline press

3x4x6

chest fly machine

3×10

cable curl

3×10,8,6,4,2

rope cable curls

3×20

Pro Keds

ARM DAY

FIFTEEN PUSH-UPS

FIFTEEN PUSH-UPS

THIRTY PUNCHES

THIRTY OVERHEAD PUNCHES

THIRTY PUNCHES

Categories
Exercises

ABS

decline leg raises & scissors

3×15

v-sit bicycles

3×20 secs

incline boxing sit-ups

3×20

pilates 100

2×100

alternating leg raises

3×20

tuck ins to leg extensions

3×12

alternating toe touches

3×12

hollow hold

3×15

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Categories
On A Thought

For One Another

Love One Another

Be Kind To One Another

Honor One Another


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Encourage One Another

Confront One Another

Comfort One Another

Serve One Another

Be Patient With One Another

Forgive One Another

Pray For One Another

Categories
On A Thought

Something Good

I know your face by touch when it’s dark

I know the profile of your sleeping face

The sound of you sleeping

  • McKuen
Gerber Life Insurance Company

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Updating

Daily Requirements

wake up

hygiene

two cups of water

make your bed

dirty clothes to the dirty hamper

clean clothes hanged, put away in drawers


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keys, wallet, phone, cap, belt

keep things in the same places to always find

coffee and lunch bag

two cups of water

oatmeal

apple

OJ

vitamins

drive safe

five keys of safe driving

the smith system

get to work on time

work fast, efficiently, productively, safely, effectively, influentially

drink water throughout the work shift

rice cakes, almonds,

do something every day that scares you

help somebody that can never help you back

read

write

walk, bike, or jog

exercise

meal prep

eat breakfast without checking cell phone

slow down in the evening with one ritual

check your cell phone at designated times

have a morning thing

declutter

simply sit and observe sometimes

six-minute meetings

thirty-minute socials

watch movies without distractions

tech detox once a week

task tasks at twenty-minute intervals

use notebook to-do lists

journal

set boundaries

ask for help

give yourself compliments

acknowledge that you’re struggling

perfect doesn’t exist, better does

listen to more talk less

Do a good turn

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V.O.T.D.

V.O.T.

Share

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Community

Pets Available For Adoption.

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V.O.T.D.

Verse Of Today

I can do all things through him who strengthens me.

Philippians 4:13