12 Week Personal Training Program – Functional Resistance Training

Moving on to the intermediate level of resistance and the exercises begin to get a little more challenging for your core, proprioception, balance and stability. This is intentional, not only does it fire up your nervous system but it also helps carry over the benefits into our daily lives.

Week 7: Resistance Intermediate (Strength & Stability)

It's time to get functional

We all have goals that we are aiming to achieve when we embark on an exercise program, for most of us it is the losing weight and looking good that is most important. However, very little thought is usually taken over exactly how our exercises will transfer over into daily life. How many times have you attended a gym or health club and been show how to use all the machines, then had a program designed by a, so called, fitness professional that has you moving from one machine to the next. In our daily life, do we sit down and perform these unusual movements? No, we stand and bend and twist as we balance our way through daily life. Our exercise programs must be based on function, not only because the movements are more natural but because they are far more successful at achieving your overall goals in the first place.

Functional exercise is by far the most productive form of exercise prescription whether it be for daily living, sports specific like golf, or for rehabilitation after injury. If you want help or advice on a functional exercise program to suit you then you can contact me directly but for a few basic rules on whether a routine is functional or not you can ask yourself the following questions:

1) Does the movement follow a natural path or is it forced? Most machines have fixed hand positions that do not mimic our natural range of movement and can be bad for our joints.

2) Is it isolated (sacrifice function) or integrated (cause chain reaction through body)? Movements should be compound (Multi-joint). They burn more calories, are more natural and require more stability. If you think about any daily activity it never involves just one muscle, muscles have no functional individuality so why train them this way?

3) Are you challenging your balance and stabilization like you do in daily life? We rarely spend time symmetrically on both feet, whether walking, running, bending, reaching etc. We are always transferring weight from one side of our body to the other.

4) Are you exercising 3-dimensional, are we moving in all 3 planes of movement, Sagittal (forward facing), frontal (to the side), transverse (twisting). We live in a 3D world, so we must train that way.

The following exercises show a good progress from week 3's basic resistance program into functional training. Most of the exercises demonstrate a good functional movement for improving daily life activities. If training for a particular goal or sport like golf or tennis then the introduction of equipment may be necessary eg. Stability balls, medicine balls, bands etc. But for basic function these exercises are a good starting point. Perform each exercise 10-20 times depending on ability and try to improve each workout. Complete this resistance program 3 times a week with a gentle 5 min walk before and afterwards, complete the stretching routine after that. Allow a days rest in between to recover.

A Cautionary Note

No exercise program should be painful, there is a difference between being tired and in pain. If you feel pain at any time then stop and consult a doctor. Pain indications either incorrect technique or a medical problem. If you have any doubts about your current state of health then consult a medical professional before embarking on any fitness program.

Summary

Weeks 1-2 (3 x week)

5 Min Walk Warm up

2 x Complete circuits 10-20 x per exercise

5 Min Walk Cool Down

Stretching routine particularly those tight muscles.

Weeks 3-4 (3 x week)

As above but 3 x complete circuits 10-20 x per exercise

Next week: Nutrition

1 Leg Balance and reach

Great exercise to fire up the nervous system, improve balance, stability, flexibility and the core.

A) Stand tall on one leg arms above and shoulder width apart

B) Reach over to the side keeping your back straight as far as your flexibility will allow, if your balance fails try again but do not reach as far over.

C) Also try reaching forward, overhead and twisting to reach behind.

D) Swap legs, if one is weaker then spend more time on that side.

1 Leg Squat and Reach

This is a natural progression from the regular squat from week 3. It's very functional as we spend time bending and picking things up off the ground. It also challenges balance, core stability and works the quads and glutes intensely.

A) Standing on one leg gently lower yourself down, breathing in deeply and chest high, ensuring you keep your heel in contact with the floor. Try to get your thigh down to horizontal before reaching forwarding to touch the floor in front. Maintain a balanced pelvis throughout.

B) Exhale and push up using your leg.

C) This exercise takes time to perfect and I like to use an object to pick up and put down again for focus.

D) Try touching down in various areas in front to improve functionality.

Isometric prone up and down

This is a functional progress from week 3's position position. It's dynamic and improvements shoulder strength as well as overall core stability.

A) Lie face down on the ground. Place elbows and forearms underneath your chest.

B) Prop yourself up to form a bridge, using your toes and forearms; Make sure your shoulders are directly over your elbows.

C) Maintain a flat back and do not allow your hips to sag towards the ground.

D) Now one hand at a time push up into a press up position, hold for a few seconds and return back to the original position. Photo shows transitional stage from elbows up to hands.

E) If you find this too difficult then try it off your knees.

Multi Directional Lunge

The lunge strengthens the legs, glutes, and improves balance and flexibility and sculpts the lower body. By making the lunge multi directional it mimics our daily movements.

A) Stand with your feet together with hand by your sides.

B) Take a step forward, inhaling on the way, descend slowly by bending at the hips, knee and ankle. Keep your lead foot flat on the floor.

C) Exhale and push back using the lead leg, returning to the start position.

D) Now repeat to the side at various angles and also behind by stepping backwards.

E) Keep torso upright, as ruling forward can cause injury.

Bridge one legged

Stimulates the glutes (bum), tightens up the backs of the legs and strengths the pelvic floor.

A) Lie on your back with one leg bent and the other straight out inline with the other thigh, heel in contact with the ground. Rest your arms by your side, palms downwards. Take a deep breath.

B) Exhale slowly, lifting your hips off the floor, squeezing your glutes until there's a straight line between shoulders, hips and knees. Do not force hips up further as it causes the back muscles to overwork.

C) Hold at the top of the movement for a second, squeezing the glutes tight, then lower the pelvis back towards the floor, inhaling on the way, not letting your backside touch the ground, then repeat.

D) Keep the one leg extended through the exercise and change legs half way through eg. 5 one leg and change.

Quadruped one arm one leg

Great for coordination, balance and transverse (twisting) core stability.

A) Begin on all fours, in neutral spine, with abdomen drawn in and chin tucked

B) Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).

C) Keep both arm and leg straight while lifting to body height.

D) Hold and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides

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Satellite Internet Bandwidth Providers

Satellite internet connections are great in those regions were there is no access to DSL or cable internet bandwidth. This type of service connection works by the data being sent via satellite. A satellite equipment dish is arranged pointing toward the south. This dish transmits signals to satellites which are in a position about the earth usually stationary and internet access from the Internet provider is provided through this type of connection. Satellite internet bandwidth is available worldwide including ships at sea or mobile vehicles.

Advantages and Disadvantages

This type of bandwidth service makes access to the internet in those areas where other forms of bandwidth are not available. It also eliminates the need to use dial-up – in fact this bandwidth is faster than dial-up. An advantage with this type of bandwidth is that downloading and uploading is much faster. Installation is also fairly rapid.

Since the signal from the computer must travel so many miles in order to reach a satellite and return to the computer this causes a delay or latency between the request for data and receiving that data. The average lag time for satellite internet is often found to be between 500 to 900 milliseconds. This is not acceptable for any applications where real-time access is necessary for instance internet gaming, video conferencing, video chats as well as any VolP telephone calls. Another disadvantage is the weather does affect this satellite feed. Rain does not actually block the signal but it can cause a form of interference that is known as "rain fade" and this can slow the download as well as upload speeds causing a very irregular internet connection.

Initially as Well as Monthly Cost

Satellite internet access is more expensive that other types of broadband access in fact it is 2 to 3 times more expensive than DSL internet access. Not only is the monthly fee more expensive but the initial cost of setup is very expensive since it involves satellite dish and satellite modem. Initial setup may range from between $ 600 to $ 2000.

Major Providers

HughsNet is the number one satellite internet provider with a basic monthly fee of $ 49.99. HughsNet offers uploading and downloading speeds that are fairly fast and have great technical support. But the internet speeds fall off sharply during the evening peak hours and also there is a daily limit on uploading and downloading or bandwidth usage.

The number 2 satellite internet provider is WildBlue with a monthly basic package of $ 69.95. They offer much higher download and upload limits but in exchange for this, the download speed suffers. But if you have a concern with downloading and heavy internet use, this provider would probably be the best for you.

Provider number 3 is the internet provider MyBlueDish which monthly fee is also $ 69.95. They currently work with provider WildBlue in order to provide faster internet and allow for a lot of download bandwidth monthly. But, they are much slower than the other providers. MyBlueDish also has 24/7 tech support that is excellent.

Basically, satellite internet bandwidth usage is great for those living in remote area or who are based on ship or who are constantly mobile or any situation where there is no other option for broadband. Internet access by satellite is extremely better than the next viable option, which is, dial-up and is the only other method of accessing the internet in remote areas.

Outdoor Advertising

Outdoor advertising is used to promote or advertise products and services using billboards, storefront signs, banners, wraps, decals, and other forms of signage. Vehicle wraps is a good example of how outdoor advertising works. It is a very effective and inexpensive tool for small companies who are looking to advertise their business in a specific area and within a limited budget. Without signs, it would be hard for customers to find a business or get information regarding products and services.

Outdoor signs are probably the first thing customers see and established an impression about the nature of a business. To leave a good impression on your visitors, you have to display your products, services, pricing etc. in a very attractive and creative way. Information should be displayed in a very simple and conspicuous way so that customers can quickly understand what your business is all about.

It is absolutely imperative for a business, whether small or large, to install signs as a source to build brand identity and authority. To make things simple, you can just visit your city and see what kind of sign boards grab your attention. It will give you a fair chance to develop an understanding of what type of signage would work for your business.

If you are running a business which involves a fleet of vehicles facilitating delivery of products and services, your company’s name, products, services, logo, contact information etc. should be clearly visible on your vehicles. A billboard might cost a handful of money. However, vehicles can be used as cheap mobile billboards.

Billboards are usually used to address a large audience. It is probably hard for small businesses to afford billboards as a source of outdoor advertising. However, a billboard, if designed properly, can be very useful in promoting campaigns, offers, or anything desired.

Banners is another tool to boost up outdoor advertising campaigns. It can be used as both indoor and outdoor signs. You can decide the size and content of banners depending on your requirements. A complete range of outdoor signs can be obtained from signage companies. It is not feasible to make a banner or billboard at home for it requires printing equipment and skills. Therefore, it is advisable to visit a reputable signage company to get perfectly designed outdoor advertising signs.

Despite the unprecedented advancement in technology, these simple outdoor advertising tools to promote products and services remain relevant and effective. So do not miss out the opportunity to promote your business with limited sources.

Why the Germans Do Not Prefer Electronic Payments

The world of payments is rapidly moving towards the digital options. However, still several customers use cash and they finalized their transactions by using actual cash.

Industry experts are predicting that cash will be obsolete in a few coming years. However, there is a European country which is following a totally opposite trend. In Germany, the use of physical cash is more than any other country in the world. According to a research conducted by Federal Reserve, the people of Germany use cash in 82 percent of their financial transactions. 13 percent of these transactions are executed by using debit cards while only 2 percent of the transactions are carried out using credit cards. Germans keep more cash in their wallets as compared to the amount carried by people in other countries. On average, each German keeps $ 123 in his wallet. As per the research, the average amount kept in the wallet by Germans is almost double as compared to the quantity of cash kept by people in other countries. Americans keep $ 74 in their wallets, on average, while the people of Netherland carries $ 51.

The people of Germany not only like to pay in cash but also, they want complete freedom to do so. A recommendation to limit the use of cash faced extreme opposition from consumers and political experts. According to Guardian's report, there was a ban imposed in Germany on making any payment via cash which has worth more than 5 thousand pounds. The purpose of this ban was aimed at stopping money laundering and the use of cash to support terrorist activities. Such bans are commonly imposed in other countries of European Union but in Germany, this suggestion faced strong criticism by the majority of the political groups.

According to Guardian, the head of Germany's Central Bank, Jens Weidmann said while speaking to the journalist of Germany's newspaper named "The Bild" that if Germans get the impression that the use of cash is going to be graduated in the country, it can Prove to be actually fatal.

Even the newspaper was also against this suggestion. In February 2016, the newspaper published an open letter and urged the readers to sign it and send it to the finance minister.

The commitment of German people with the use of actual cash is so strong that most of the people are storing the cash in their homes. As per Wall Street Journal, the majority of Germans are withdrawing their money from banks and storing it in the safes inside their homes. This trend is so intense that a vault making company reported 25 percent increase sales increase in the first half of the year 2016. Several other companies are delivering their maximum production in order to meet the increased demand of vaults.

Why do Germans Prefer Cash?

Despite the fact that electronic payments have made the things extremely easy for the people, why Germans still prefer physical cash over electronic payment? One reason for this is the security. Germans believe that payments via physical cash are more safe and reliable as compared to electronic payments.

To cater these issues, it is recommended that such a payment partner should be chosen which is compliant with the standards of data security. Moreover, the payment processor chosen by German people should accept some payment options. Online traders can only accept electronic modes of payment, but if Germans are provided with multiple payment options, they can easily choose the one which is best suited to their needs and expectations.

According to the Wall Street Journal, another reason behind German's hesitation regarding the electronic payment is inflation. Because of the negative interest rate implemented by the European Central Bank, the Germans have to pay for making the deposit into the bank. Furthermore, the history of hyperinflation also made the people of Germany reluctant towards the use of online payments.

Because of the fact that the payment systems continue to get more and more advanced, it is expected that with the passage of time, the Germans will also move towards electronic payments, especially when they have to make international payments. Business companies have to work hard in order to reach German people, but these companies should not give up.