The Formula Below Is Often Used By Project Managers When Being "Disruptive" is a Good Thing

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When Being "Disruptive" is a Good Thing

A disturbing person or thing is often associated with negativity. The sub-prime mortgage crisis disrupted financial and housing markets. That’s bad. My son was interrupting dinner while someone else was talking. That’s bad too.

But I believe that the idea of ​​deliberate disruption can be a very good thing when it is used for the development of strategies, organizations, products, business models and markets. In particular, disruption can be beneficial to those companies trying to serve low-income markets and alleviate poverty, while building a successful business.

Back in early 2005, I read CK Pralahad’s Fortune at the Bottom of the Pyramid and Clayton Christensen’s Innovator’s Solution as I started my new job as General Manager of the Emerging Markets Platforms Group at Intel. Our team is responsible for developing and marketing new PC and mobile products designed to meet the specific needs of those at the bottom of the pyramid. One of these products is the Classmate PC, which has become very popular due to the ongoing battle between it and Nicholas Negroponte’s OLPC XO laptop.

The theories put forward in Prahalad and Christensen’s books, combined with my experience trying to create a viable business with clients making only $1 to $2 a day, is the foundation of my belief that the disruptive approach is the way to go when building businesses. focuses on marketing and improving the lives of the poor.

When I talk about disruption, I’m talking about tactics and techniques that change the game, change the status quo, and ultimately make the biggest impact possible. In this post, I will touch on the following areas where I think disruptive strategies are needed:

  • Product planning
  • Business models
  • Leadership and management

Disruptive Production Plans

Let’s start with the product plan. Clayton Christensen’s theory is that a disruptive innovation or technology is a product that is easy to use, affordable and adds unique value that a market leading product cannot. These products become very successful, often completely displacing an existing product or technology. Think of a PC as a mini computer. The telephone replaces the telegraph. Digital photos are replacing traditional photos. The list goes on. Is the mobile phone replacing the PC? It is not. If it happens, it will be a problem for the PC.

I believe that the product that will displace the PC will come from a company that has developed an easy-to-use, affordable device with a “special” price that benefits those at the bottom of the pyramid. That was my decision after reading Prahalad and Christensen – and it was the way I wanted to set up Intel.

The Classmate PC is not a disruptive innovation. The idea was to create R&D labs in four developing market countries and include various tools based on empirical research conducted in those regions. Unfortunately, due to the worldwide attention on Negroponte’s OLPC and the competitive pressure it puts on Intel (XO uses AMD chips, which competes with Intel), the Classmate PC project has absorbed most of the available resources and therefore I think it is impossible to Intel. it will create that disruptive device, and as such, it is not taking the country by storm (at least not yet).

Is OLPC’s XO a disruptive innovation? Probably not. It has some unique features in the “special value” category but nothing mind-blowingly new or different. The special price is usually direct. The phone allows you to talk vs. telegraph dialing. A transistor radio was portable. The special price is usually the quality of the play. It’s also trying to be more affordable, although any computing device runs into the same quality challenges in component costs and distribution and economics. It is built with an interface that works to improve ease of use, but often these features are skin deep and challenging, as you delve deeper into the software and content.

There’s nothing to stop any device from eventually becoming a disruptive innovation… most innovations are repetitive in comparison.

Disruptive Business Models

In general, the penetration of technological products in emerging markets has not made a significant impact in closing the digital divide, even with higher growth rates than are usually found in mature market countries (the mobile phone is an exception). Others argue that it is the absence of one or more of the product’s “disruptive” features (accessibility, ease of use, price). It is not.

Also, looking at PC accessibility directly, there have been a number of campaigns aimed at bridging the PC divide by introducing very cheap, and sometimes free, computers. None of these efforts have gone on a large scale, at least that I know of. Please point to any successful ones (for example, that have shipped millions of units to at least 5 or more countries on different continents).

I think the bottom line is business model strategy is often given lower priority than product development. The business model required in emerging markets is very different from what works in traditional markets.

Take prices for example. Not the actual price, but how the “price model” works. One of the reasons mobile phones are so successful is that they meet the hallmarks of disruptive change AND have a business model that allows the poorest to afford phone service. In many developing markets the best way to pay is with a prepaid card compared to fees. Safaricom has disrupted the payment model even more – they pay in seconds vs. minutes. Safaricom is the poster child of a company that seems to understand how to create a successful business in Kenya’s BoP. I recently wrote an article on my blog, Disruptive Leadership, that examines Safaricom’s disruptive business processes titled “Safaricom Got It.”

So you can imagine that the same model could work for PC — offer a pay-as-you-go service on PC via subscription or prepaid cards. Microsoft introduced such a service called in 2006 and it has not grown beyond small trials. Protecting the PC and its components from resale (the PC is an open device with many replaceable parts, unlike a mobile phone) and getting banks to provide financing services are two challenges that hinder the project. Bottom line: the business model must be appropriate for a particular device or solution.

Apart from the pricing model, a disruptive strategy may be needed to think about how the company gets the product to the customer (at Intel, we called these channels). Outside of the big cities in many developing countries, especially Africa, there are few or no stores selling PCs. How do you get PCs to a customer when you don’t have a channel?

Another out-of-the-box idea is to sell PCs by mail order. We at Intel intend to do this in Egypt with the cooperation of the government to increase the access of the PC in the areas outside of Cairo and Alexandria, the two largest cities of Egypt. There are few PC shops in small towns and villages, but there is always a post office. We started a project to install PCs in post offices where people can buy a PC directly.

Finally, I would like to stretch the definition of a business model to include how the company is set up and operated. Should the company be set up as a for-profit business with a mission to create success, a high-growth venture that brings returns to its investors (e.g., Intel), or should it be set up as a non-profit that relies on donations and grants to finance its operations even when it sells its own product (e.g., OLPC )? I have made the argument that OLPC would be more successful in achieving its goals if it were a for-profit business, which has been discussed extensively on OLPCNews.com. Due to the number of comments and their intensity, this article was a clear hit. Or maybe I’m wrong…perhaps the most successful “corporate” model is a mix between for-profit and non-profit. This is something I want to explore more in future posts.

Disruptive leadership

I submit that in addition to disruptive innovation and business models, you need “disruptive leadership.” I believe that disruptive leadership captures the essence of what it takes to succeed as a business leader trying to break the secret path to growth in emerging markets.

I did not coin the term “disruptive leadership;” Google it for a while and you’ll find some interesting articles, like this one by Edward Marx where he says:

“If I’m not upsetting the proverbial apple cart, then I’m adding little value. By keeping what’s been done before, I’ll bring in little if any profit. Because of stirring the pot. Disruptive leadership must have a purpose and be supported by a vision.

Another good one by Ted Santos talks about how good leaders create problems:

“What separates extraordinary leaders from managers? One way to tell the difference is to compare the minds of leaders and managers. Managers are great at solving problems. Leaders, on the other hand, show their greatness by creating problems.”

A disruptive leader stirs the pot, thinks outside the box, is willing to challenge the norm, thrives on change and uncertainty, and most importantly, can navigate the turbulent political waters that are inevitably created in response to various disruptive strategies AND. leaders. A disruptive leader creates a company culture that embraces all of these ideas.

These leaders are few and far between. I liked a quote from a recent Economist article about the work of Mr. Ramadorai, CEO of one of India’s largest software outsourcing companies, about how believing that only facing adversity makes companies stronger. “If everything is peaceful, you don’t force yourself,” he said.

“Troubles” has negative connotations, as does the word “disturbing.” But as Mr. Ramadorai says, hardship makes you stronger. I think distraction does too.

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The Chemical Formula Of A Compound Does Not Indicate Cosmetics Usage – Advantage and Disadvantage

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Cosmetics Usage – Advantage and Disadvantage

Cosmetics are used more by women than men; however, there are useful cosmetic products that men can use in today’s world. Cosmetics must have ingredient labels that indicate what is contained in the product. It is not accurate when it comes to fragrances though, and the manufacturer is not required to list the exact composition of the fragrance. Cosmetics are common. Allergic eyelid dermatitis is more often attributed to cosmetics applied to the fingers, face, or hair than to cosmetics applied directly to the eyelids.

Cosmetics are not an effective line of acne control, but they can mask severe acne breakouts. One must remember, however, that any type of oil-based compound used will aggravate acne. Cosmetics are not good for the proper functioning of the human body. Even natural cosmetics can contain harmful products. Cosmetics are an important source as well. It is necessary for parents to be aware of the beneficial effects of cosmetology on children who are concerned about their appearance.

Cosmetics are tools. Recent articles extolling the youth of models 40 or older, like Lauren Hutton or Isabella Rossellini, aren’t meant to comfort older women — quite the opposite. Cosmetics are available without support. When the support is rotated the cosmetics are brought, in sequence, to the aperture where they are accessible to the user. Cosmetics are regulated by the Food and Drug Administration (FDA), but compared to food and drugs, cosmetic products receive less government oversight. Except nine? restricted or highly restricted chemicals, and color additives, which are strictly controlled, almost anything can be added to a cosmetic product.

Cosmetics are important to how most women feel on a daily basis. They like to feel confident and beautiful. Makeup artists really have their work cut out for them, because mineral foundations do not change color either under natural light or artificial light.

Mineral cosmetics, plant-based cosmetics and beauty products and other natural beauty products are the best ways to prevent poisoning yourself and the planet. Additionally, those chemical-free mineral-based cosmetics are also cruelty-free ? Mineral makeup can be great for women who like to wear light, natural makeup or have problem skin. While the quality and ingredients of traditional makeup can vary from brand to brand, there are a lot of bad makeup products out there on the market. Mineral Secrets Mineral Paint is a light, non-shine finish. Originally designed for people with very sensitive skin types, Mineral Secrets makeup does not irritate skin conditions such as rosacea, acne or laser skin.

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Solving Quadratic Equations By Using The Quadratic Formula Worksheet Quadratic Equations – Factoring Method To Solve!

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Quadratic Equations – Factoring Method To Solve!

Solving Quadratic Equations Using Factors

Quadratic equations are quadratic equations and there are many ways to solve them. Quadratic equations are similar to quadratic trinomials (often written in the usual form); can be solved using the method of factoring trinomials.

If students know how to evaluate a quadratic trinomial, then it is very easy for these students to solve many quadratic equations using this method.

For example; Consider the given equation “x² + 6x + 8 = 0” and we are asked to resolve this matter. If we analyze this equation, the left side is a regular quadratic trinomial and can be easily done.

We first solve the equation as given below:

x² + 6x + 8 = 0

Find two elements of “8” that add up to “6”. By brainstorming the issues of the number “8”, we find that the numbers “4” and “2” are the necessary elements of “8” which add up to “6”.

Therefore, we can estimate the given polynomial “x² + 6x + 8” to, “(x + 2) (x + 4)” and we can rewrite the quadratic equation using the above factors as shown below:

(x + 2) (x + 4) = 0

Now the given factors multiply each other to give zero (on the right side of the equation). As you know, if two numbers are multiplied to give zero, then either one of them is equal to zero or both of them are equal to zero. Therefore, we can separate these two cases by writing them equal to zero each as shown below:

x + 2 = 0 Or x + 4 = 0

Now, if we solve the above linear equations, we get two values ​​of “x” as shown in the next step:

x = – 2 Or x = – 4

Hence the solution of the given equation is found and can be written as shown below:

x = -2, -4

Students can show all the work together as shown below:

x² + 6x + 8 = 0

(x + 2) (x + 4) = 0

x + 2 = 0 Or x + 4 = 0

x = – 2 Or x = – 4

x = -2, -4 is the answer.

Therefore most quadratic equations can be solved using the factor method but students need to know how to estimate quadratic polynomials. You can read my article about quadratic trinomials for more help.

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Should I Buy Formula If I Plan To Breastfeed Inverted Nipple Repair – Are Inverted Nipples Ugly?

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Inverted Nipple Repair – Are Inverted Nipples Ugly?

Inverted nipples are simple nipples that point out instead of protruding. Although it occurs naturally in about 10 percent of the population, many people consider it unpleasant and often show a strong desire to be corrected.

Inverted nipples are found in both men and women and are not always the same size. Some people will have a firm nipple when stimulated, others will not. You may have one normal nipple and one inverted nipple. Inverted nipples correct themselves during pregnancy sometimes or with changes in the weight and size of the breast (the opposite also happens).

Another thing that concerns women with this condition is the issue of breastfeeding. Common concerns such as, what will the baby breastfeed, or stick to it are normal and appropriate questions. The good news is that this fear is completely unnecessary as mothers with this condition often give up breastfeeding easily and go back to formula, the most unnatural option.

The truth about breastfeeding with an inverted nipple is Babies are not attached to the nipple, but to the areola, the large surrounding area. If the baby could only feed from the nipple itself it would be a very painful experience. Make sure that with the right feeding methods the baby will get milk in the same way as a normal nipple.

Some mothers will use a breast pump to help pump out the nipple before breastfeeding. Nipple stimulation such as sucking by a partner during intercourse can also help to pull the nipple into a normal position.

What causes inverted nipples?

This list will explain the most common reasons

  • Genetics, you are born with it
  • Fear during surgery (breast augmentation etc.)
  • Saggy or saggy breasts can cause it
  • Pregnancy can cause nipples to turn.
  • Rapid weight gain or loss

How are inverted nipples corrected?

This list will detail the most common methods of nipple correction

  • Plastic surgery, this is the most common way to correct the nipple
  • For piercing, the nipple is pierced and a wide hoop or stud is used to hold the nipple in place.
  • Excessive stimulation. the nipple is expelled several times every day.
  • A home nipple lift is basically a syringe used to pull the nipple out.

In short if you have inverted nipples you have many options and there is no need to wait if you feel this is an unwanted situation. Most nipple surgery is considered a non-surgical procedure and is not covered by insurance companies.

If you plan to breastfeed in the future, it is best to avoid the option of plastic surgery until you have children as it may affect your ability to breastfeed.

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Research Done By Henry Mintzberg Suggests That Strategy Formulation Strategic Planning Smothers Innovation

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Strategic Planning Smothers Innovation

“How far would Moses go when he took the vote in Egypt?” — Harry Truman, the thirty-third president of the United States

From the beginning, the financial services company had two decades of very strong growth. They were enterprising and opportunistic. New products, services, and distribution methods emerged and were developed as leaders drew the organization with their passion for their vision. But its growth was not always a good idea.

Product and service ideas seem to come from the wrong people, at the wrong time, in the wrong ways, and for the wrong reasons. They often had to be developed on a shoestring budget or using the philosophy of “make less, sell less, make less.” However imperfect, customers were well served, product leadership was established, and in key markets, dominance was achieved.

Then the top management changed. The original, well-organised, group of senior managers was eventually replaced by Technomanagers (focused on management processes and technology). Looking back at the twists and turns left in product development and marketing, they set out to “bring some order to this madness.” These are “uncontrollable systems”, declared the administrators.

So a Strategic Planning Committee was formed. It included fifteen senior managers and support staff from quality improvement, customer service, reporting, marketing, human resources and planning. They review, research, collect data, negotiate, analyze, diagram, and plan marketing strategies and new products. They wrote a powerful vision, values, mission, and strategic planning document that could be the business school’s research.

Every new product idea and marketing campaign started with a bang…and then slowed down. None of them failed. But the company’s history of ever-growing sales success is clear. The main characters started to leave. Interest and energy levels drop slightly. Today the company is struggling to cope with changing markets and increasingly strong competitors.

Professor of management at McGill University, Henry Mintzberg has extensively studied, taught, written, and consulted on effective management, strategy formulation, and planning since 1968. making this a popular management technique.

In the text of neurotic management and his insistence he writes, “above all, the organization of the machine (what I call Technomanagement) … is focused on the management, first on the workers but everyone after that … all this is done to ensure that the stability of the work and the efficiency of the administrative machinery.” He concludes that the biggest reason strategic planning doesn’t work comes from “the great fallacy of the planning school: Because analysis is not synthesis, strategic planning is not strategic planning (his emphasis)…ultimately the word strategic planning has proven to be an oxymoron.”

The new top — now middle — financial services company managers have proven to be conservative or conservative managers. They fall into all the most common scheming traps:

o Planning is considered a separate activity. Isn’t it. No matter how much time and analysis we devote, no committee, staff support specialist, consultant, or intelligent professional can develop an effective plan on their own. Creativity is a process of communication. It can be separated from day-to-day management, but it cannot be separated from leadership. It is leadership.

o Managers made the mistake of using rational hindsight when looking back at a series of disruptive and surprising product and marketing innovations.

o Combining all the time the fifteen members of the Strategic Planning Committee spend in the market finding or helping customers generate less than ten percent of the total team. Theirs was a made-up world of budgets, plans, analyses, plans, concepts, theories, and numbers. The valuable experience of sales, service, and field support people who lived in the market and customers are reduced to collect data points, types of opinion surveys, and quotations extracted from the questionnaires.

o Senior managers lose the rich learning, the opportunity to take chances, and the urgency to improve their strategies “quickly” in the market. An effective skill opportunity, like effective servant leadership, both leads and follows.

Effective planning is critical to success. But the focus and type of planning is what matters. Two types are required. First, personal, team, and organizational planning should focus more on improvement. This important plan establishes processes and procedures to continue to build and improve knowledge, skills and abilities. So when those unexpected opportunities come along that align with your vision, values ​​and purpose, you are able to take advantage of them.

The second type of planning is implementation or action planning. It’s disciplined, short-term (today, any detailed action plan beyond two years is ridiculous) and focused on annual goals, monthly or weekly priorities.

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Ran Out Of Formula Can I Give Cows Milk Foods to Avoid With Eczema – Learn What Foods Aggravate Eczema and Stay Away From Them

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Foods to Avoid With Eczema – Learn What Foods Aggravate Eczema and Stay Away From Them

Certain foods can trigger the onset of eczema. While genetics is a factor in the development of the disease, the foods you eat can make eczema symptoms disappear or worsen. If you want to reduce the symptoms of eczema internally, you need to change your eating habits. In addition to dietary changes, you need to implement emotional and physical activities such as rest, exercise, contentment, and social interaction. To begin with, we need to understand and know which foods to avoid in our quest to get rid of eczema symptoms.

— Soybeans contain phytic acid which prevents the absorption of essential minerals in the colon tract. Avoid soy milk, tofu, soy yogurt, powdered milk, soy cheese, soy protein, and soy flour for baking. However, there are exceptions such as tempeh, tamari sauce, and miso.

— Reduce or avoid artificial sweeteners as they contain chemical additives. Such substances in artificial sweeteners are amino acids, aspartic acid, phenylalanine, and methanol (methyl alcohol). Methanol is a deadly metabolic poison, the body cannot excrete it.

— Eliminate dairy products such as milk and cheese from your diet. People with eczema are generally allergic to cheese and cow’s milk. Milk and cheese are also acid producing foods. If you can’t do without cheese, use raw goat’s milk or raw goat’s cheese instead. Other “safe milks” include milk made from nuts or rice.

— Eliminate margarine and hydrogenated oils from your diet. These are labeled as “plastic food.”

Other things to exclude from your diet are foods such as coffee, tea, alcohol, salt, soft drinks, preservatives, artificial sweeteners, additives, food coloring, and synthetic vitamin and mineral supplements. Also avoid enriched flour.

— Limit or avoid yeast breads. Yeast in breads causes allergies because it ferments in the human body and becomes food for fungi and bacteria that are often found in the intestines. Mold and bacteria will produce alcohol in the bread. Eat breads made from sprouted grains or breads made from buckwheat, spelt, oats, flax, amaranth, kamut, or quinoa.

– Stay away from grains with a high glycemic index, which cause a sharp increase in insulin production and can cause hormonal imbalance. Avoid foods such as pastries, pies, cakes, instant cereals, refined grains, white pasta, and white rice.

Eliminate acid-producing foods like chicken, beef, and pork from your diet for at least 90 days. A healthy diet should consist of 75 percent alkaline foods and 25 percent acidic foods.

You may not realize it, but over time, you will experience a general feeling of well-being and health. You may find that your eczema symptoms have disappeared and may even be under control.

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Places That Help With Diapers And Formula Near Me Should You Join a CCCS – Consumer Credit Counseling Service for Debt Relief and Financial Freedom?

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Should You Join a CCCS – Consumer Credit Counseling Service for Debt Relief and Financial Freedom?

Should you join CCCS – Consumer Credit Services?

Are you in “debt hell”? If you’re not sure, ask yourself these questions:

  1. Do you have bill collectors calling you at home and at work, leaving annoying messages?
  2. Are you afraid to open the door in the morning because you are afraid that the Sheriff’s office will leave you with the dignity of the court?
  3. When the phone rings, do you get butterflies in your stomach?
  4. If you answer the phone and it’s a bill collector, when he asks you, answer “He/She’s not in right now”, or just hang up the phone without saying who is on the other end. ?
  5. Do you go days without checking your mail because there are only bills there?
  6. When you get mail, do you just throw it away for weeks or months without opening it?
  7. Are you paying off the credit card company’s debt with another credit card?
  8. Are your credit cards maxed out with over the limit and late fees?
  9. Are you only getting credit card offers?
  10. Have you applied for credit cards or car loans and been told you were turned down because of bad credit?
  11. Does your credit report show multiple late payments, charge-offs, bad credit, 30 60 90 or 120 day late entries listed?
  12. Does filing bankruptcy seem like your only way out?

If you relate to either of those things, chances are you will benefit from a credit counseling service.

Believe me, I know what you are going through. I was in this situation. I had just moved from a large metropolitan area with a decent income, to a small area where the cost of living was almost too high, and I had to take almost $20K in down payment. In addition, I had a child and became a single mother.

I had to “live”, and with a 20K cut, it left me with no choice (or so I thought) other than not paying the bills and getting the things I needed (baby formula, diapers, etc.) . Let me tell you, I was depressed. I didn’t open my accounts for months. The phone rang every morning starting at 8 am and continued until 9 pm at night. Bill collectors would call me at work and leave messages with their “800” numbers for my co-workers if I wasn’t there. It was embarrassing. I went on like this for about a year before I decided I needed to do something.

I’ve seen ads on TV for debt consolidation and consumer credit counseling services “CCCS” offering freedom from financial worries and a chance to find your life and dignity, but for some reason, he didn’t take action. The other day I was talking to a friend of mine and he told me how they came into Consumer Credit Counseling Services (CCCS) and they got a lot of relief and no financial stress. CCCS was able to contact all of the debtors who had outstanding credit card balances and was able to reduce their credit card interest rates to single digit interest rates and in some cases down to 0% interest! Consumer credit counseling services have also been able to eliminate their late payments and default debt payments so that when they do make payments, it goes directly to their credit card balance and helps them pay off their debt faster.

All of this information was exciting and sounded very promising to me, and now I had someone I know tell me how it worked for them, so it became even more true. I searched the yellow pages for debt collection agencies and found my local branch of Consumer Credit Counseling Services. I called them, made an appointment and went in. I was assigned a counselor and met with him for about an hour. When I came out I felt relieved. I have been given a plan of how to settle my case. I was assured that the annoying and frustrating debt collection calls would stop. I had to worry about making one payment at my local CCCS office, and they would take care of the hassle of sending all the credit card payments to other creditors. In two years, I would be debt free.

If you are in a similar situation, I urge you to look into credit counseling services. They can get you back on track, reduce your stress, improve your and your family’s life and change your life for the better.

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Once Formula Is Warmed How Long Is It Good Strength Training and Cardio For Getting Results

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Strength Training and Cardio For Getting Results

In this article I will present basic information on strength, cardiovascular and flexibility training that I have found to be foundational in my experiences with physique transformation contests as well as fitness training in general.

If you are new to a fitness lifestyle that includes a focus on exercise and nutrition, keep in mind that most beginners, or people just returning from an extended layoff, can expect to make better progress than most “seasoned” exercisers. Be advised that exercise programs can be very demanding activities. I recommend that you have a physical exam by a physician before you begin any programming recommended in this special report.

Everyone working to change their physique, whether trying to gain or lose weight, should be measuring body fat (and lean mass) as they go along. For those desiring to lose weight, I believe it is crucial to strictly focus on fat loss and not just weight loss. Too many people get hooked on what the scale says, not caring if weight loss is coming from fat, water, or lean mass. If people are losing over 2 pounds of scale weight per week, research tells us that there is a high likelihood that some of that is lean mass. If you want to lose significant amounts of body fat as rapidly as possible, you need to be sure where the weight loss is coming from – fat? or muscle? (we don’t want to lose muscle!)

Most people come to me with very little experience on how to effectively balance weight training, eating correctly, and cardio / aerobic workouts. My job is to help them establish a foundation to build upon and hopefully stay committed to for the rest of their lives. I always start beginners on a full body strength training program involving higher repetitions and low weights. This strategy is designed to strengthen and condition joints, ligaments and tendons and to prepare the client for more aggressive, higher intensity workouts. These beginner full body workouts, performed every other day, three days each week are also designed to teach clients proper repetition speed, exercise form and breathing. With intermediate clients, I usually start with a slightly more advanced full body workout, still focusing on correct form and rep speed as well as proper breathing.

After four to six weeks on a full body routine, I will usually transition people into a two or three day split (workout) where they train different muscle groups each workout. This workout uses lower volume (sets and / or reps) and higher intensity (heavier weight and / or slower lifting speed) compared to the beginner workout. Based on the individual, they will complete 2 to 4 strength training workouts each week as beginner / early intermediate trainee. I carefully gauge progress based on body composition readings, strength gains / losses, energy levels, illnesses, motivation level, as well as other factors.

If a person is competing in a physique transformation contest, I try to help him / her to focus on the contest as an entry step to a fitness lifestyle, not as the only way to train, now and forever. As a beginner sees progress with a particular exercise program, I am a firm believer in not messing with success. If a program is working, monitor progress and stick with it. Once it stops producing results, try different strategies to see if you can get progress moving again. Remember, this is mainly for beginners. For those closer to their genetic potential, progress inevitably slows down, requiring more patience with how fast they improve.

Warming up prior to a strength training workout is an area that is too often neglected. Warming up prepares your cardio-respiratory system, muscles and joints for activity. Some people choose to use stretching as their warm-up activity, but I prefer to keep stretching routines separate from warm-up activities. I do encourage people to stretch their hamstrings (back of thigh) and lower back prior to strength training, and I include warm- up sets into most all of the strength training programs as the first set or lifting movement for a specific body part. Research demonstrates that if you stretch excessively before strength training, your muscles will be weaker. The key word here is excessively. If you have body parts that are sore or tight, you will want to be very certain that they are warmed up sufficiently which may require some stretching prior to strength training.

As a matter of routine, develop the habit of spending about 3 – 5 minutes doing light cardio / aerobic work, then move into a couple of minutes of stretching the lower back and hamstrings prior to beginning a strength training session. If you have tight body parts or sore spots, gently stretch those areas until they feel like they are loosening up and / or signaling less pain. Don’t turn your warm-up into a full fledged cardio / aerobic workout unless you want to do your cardio prior to your strength training workout. Once you begin your workout, be sure to complete warm-up sets prior to the specific muscle (or muscle group) about to be worked.

No matter what your age or what you do physically, from the time you get up to the time you go to bed, you should try to periodically get in some form of stretching / flexibility movements. It doesn’t have to be laborious or extremely time consuming. I suggest that people complete the equivalent of 2 to 4 whole body stretching sessions per week. I say equivalent because you can take spare moments during your day (waiting to cross the street, talking on the phone, waiting in line, getting up briefly from your desk, etc.) to stretch rather than have a designated stretching routine done all at once.

When you stretch, the movements should lengthen muscles towards a point of extension that is functional and safe. Stretching helps to maintain maximum range of motion in all the joints of the body. Bending down to pick objects from the floor, putting on socks, tying shoelaces, itching our backs – all of these movements require some level of ability to move through a range of motion for the joints and limbs effected.

If your goal is to work on building muscle mass, toning or defining, it is best to keep your cardio / aerobic training separate from, or after your strength training workouts. If you complete your cardio / aerobic training immediately before you strength train, you will be weaker going into your strength training session due to having depleted muscle glycogen. If your goal is to improve in endurance activities such as running or cycling, it may be best to do cardio before strength training. Prioritize your workouts around your primary goal/s.

As far as cardio / aerobic programming goes, many people still fall for the “more is better” strategy, putting in long, low intensity sessions in hopes of burning body fat and losing weight. If this has been your training strategy, the results you experience should speak for themselves. It is my guess that your results following the “more is better” routine have been minimal or short lived. Don’t blindly stick with a program out of loyalty if it isn’t getting you the results you want. If a particular training strategy is effective, the results should prove it. If not, change it (training strategy) into a better way.

For optimum fat loss, cardio / aerobic workouts should occur within 30 minutes after wake-up, on an empty stomach. You may also want to wait up to 1 hour after your morning (cardio) workout before eating to maximize fat loss / burn. If you have any blood-sugar issues like diabetes, or any other pre-existing medical conditions, do not apply these strategies without first consulting a doctor. Also, don’t forget that IF YOU EXPERIENCE ANY DIZZINESS, CHEST PAIN, NAUSEA OR SHORTNESS OF BREATH, DISCONTINUE EXERCISE IMMEDIATELY.

Learn the formulas for establishing your heart rate training zone based on your goals and current fitness level. I define a beginner as one who hasn’t been participating in a cardio / aerobic program at all, or has been averaging less than 3 cardio / aerobic workouts per week. I define intermediate as one who has been participating in a cardio / aerobic program for an average of at least 3 times per week, for at least 30 minutes per session for at least six weeks with no problems or complications.

I start beginners with three cardio sessions per week, beginning with 10 – 12 minutes and gradually working up to 40 minutes per session. When they are getting close to the 40 minute session length, I begin to increase intensity for the cardio workouts as their current level of fitness allows. Intermediate to advanced trainees are able to progress to the 40 minute mark and achieve a higher level of intensity much more quickly. Once a person is able to comfortably complete 40 minute sessions at about 70 – 85% of their maximum heart rate, I transition them into doing interval training. Interval training is a way to exercise that increases your body’s tendencies to burn fat.

Research shows that interval training sessions are more effective at burning fat than either high or low intensity aerobic exercise. Interval training can be very challenging, and FUN! Not only does it challenge you physically but also mentally. Basically, to do interval training workouts you start with a 3 to 5 minute warm-up. The warm-up is followed by a high intensity dash or burst of speed for a short duration (around 30 seconds). The time and intensity of this “dash” will gradually increase as the weeks go by. This burst of speed is called the high intensity interval. Once you have completed the high intensity interval, you bring your speed and intensity way down so you can “recover”. This is your low intensity interval (around 90 seconds). One high intensity interval followed by one low intensity interval makes up one cycle. During an interval training workout, you repeat the cycles of high intensity – low intensity until you’ve done the recommended number of cycles (7 to 9 cycles). You finish with a 3 to 5 minute cool-down and you’re done.

When I do interval training sessions, I like using a treadmill or an elliptical glider, but you can use about any physical activity you want. If you use a piece of stationary cardio equipment (stationary bike, treadmill, elliptical glider, cross country ski machine, stepper, stepper/climber, rowing machine, etc) it will be fairly easy to run a stop watch and time the high and low intervals. If you choose to walk, jog, run or sprint, you can also include hills or stairs. Long hills or stairs are very useful for going up when you are doing the high intensity interval part of the interval training cycle and then turning around and going down for the low intensity interval part of the interval training cycle.

I would strongly advise you against running or sprinting if you are just beginning to do interval training; especially if you are overweight. This can really injure or compound any existing conditions with your knees, ankles, or back. A heart rate monitor is useful for checking out your level of intensity, but as you get into interval training, you may be less inclined to use a heart rate monitor and more inclined to go by your perceived level of exertion or by “the feel” of the intensity.

Intense interval training should only be done if you have already established a good cardio fitness level. As a general guideline, this would include having already completed a minimum of four weeks of training that included at least 3 cardio / aerobic sessions per week and a minimum of 30 minutes per session at 70 – 85% of your maximum heart rate. Be aware that the risk for injury while doing interval training is higher than with less intense cardio / aerobic exercise due to the increased levels of intensity and movement.

I would like to again stress that interval training should be gradually incorporated into your training program. This includes progressively increasing the number and length of the intervals as your fitness level improves. Be sure to always warm-up and cool down for 3 – 5 minutes before and after completing interval workouts. If you choose to complete six to eight weeks of consistent interval training, follow that time with one to two weeks of non-interval training cardio workouts to allow for recovery.

Whether your goal is to lose weight or gain weight, strength training is definitely where it’s at! Knowing that for each pound of muscle you gain, you burn 30 – 60 more calories per day, this should make it apparent that putting on muscle is important for anyone who needs to lose weight (and keep it off). I have outlined a few basic principles that I believe are foundational for getting the most out of a strength training program, especially if you are pursuing a physical transformation

Be consistent! If you want to see changes, you’ve got to work! When you are ready to start a routine, commit to it. Don’t allow yourself to be distracted or discouraged – no matter what. One of the biggest roadblocks to making maximum progress is skipping workouts or wasting time and effort during workouts. How bad do you want a new physique? It all comes down to your desire and commitment to become the “best you” you can be. People will often justify missing one workout, thinking it’s a well deserved break, or that “missing just one won’t hurt”. The problem with a missed workout is that it makes it that much easier to miss another, then another, then

Limit your actual strength training workout time to 45 – 90 minutes. The body’s natural growth hormone release is working to your advantage within the first hour of hard training. After that, your body needs to recover. You can end up taxing your body’s recovery cycle if you continue working out too far beyond the “growth hormone release” window.

Practice good exercise form and speed. Your exercise movements should be smooth and deliberate, not jerky and fast. Don’t throw the weight around. Take about 3 to 6 seconds for each repetition, unless the training methodology specifies otherwise. Try not to rest longer than 30 to 60 seconds between sets (unless otherwise specified). This will keep your workout moving along and will optimize your body’s response to build muscle. Don’t neglect warm-up sets to warm up the muscle group before you start the work sets. If you are just starting out and this is the first time you have lifted weights, or if you haven’t been exercising regularly, the first weight lifting program should be geared towards establishing a good, whole-body base. The first four to six weeks should be geared at building joint, ligament, and tendon strength, and flexibility. I believe this is crucial for building muscle strength and quality.

For beginners or people returning from a layoff, I believe it is best to complete a full body strength training routine three times per week for at least the first month. Proper form on all exercises can’t be stressed enough. Most injuries are the result of improper form, speed, or overexertion / overtraining. Be sure to take a deliberate pause at both the top and bottom of each repetition and don’t hold your breath throughout the entire exercise. Inhale as you lower the weight, exhale as you raise the weight. Exhale at the point of exertion in all lifting movements.

Know your equipment. Review descriptions for all the exercises in upcoming workouts. I encourage you to seek out proper instruction from a knowledgeable trainer or staff member, especially if you are new to strength training or unfamiliar with the machines / equipment / exercises you are going to use. Just recently, many changes have occurred in equipment design (and machine movements) requiring users to take the time to get familiar with the operation of the machine before using it. In order to minimize injury, be sure that you fully understand how to use any machine or piece of training equipment before you use it. Be sure that you know how to adjust machines to fit your size, where your hands and fingers should never go, and safety tips specific to the machine/s you are using.

Use weights that you can handle for the suggested number of reps and sets. It is sometimes hard to resist the urge to load up a dumbbell or barbell with heavier weights only to become frustrated in the first few reps, or to get so tired that you can’t finish the total sets / reps outlined in a workout. If you find that you are unable to complete the listed number of sets or reps, reduce the weight to a manageable poundage. There will be plenty of time for increasing weight when you begin to grow stronger and more muscular.

Be sure to “feel” the muscles that are being worked during each exercise. As you progress into more advanced workouts, there will come a time when you will want to increase the intensity or volume of your workout. I would recommend that you don’t start to do this until at least 4 weeks into your program. Some of the ways to change the volume / intensity of a workout include: changing the resistance / poundage lifted, changing the number of repetitions, changing the time it takes to complete the workout, change the recovery / rest periods between repetitions, sets, exercises, and workouts, change the types of exercises, and change the order of exercise performance.

Be sure to observe safety at all times! Weight lifting is a safe activity as long as you keep your head in it. Be sure that the weights are securely clamped to dumbbells and barbells by collars or other securing mechanisms. Having a plate fall off a bar to break your nose or take out some teeth is no fun.

Get enough rest. Remember the majority of muscle growth occurs when you are resting. When you work out you tear the muscle down. After workouts your body builds the muscle back up, stronger and bigger than what it was before. Try getting 8 hours of sleep each night for a two week period. How do you feel during the day? Do you wake up feeling refreshed and rested? After doing this, try getting 9 hours of sleep each night for a two week period. Again gauge how you are feeling during the day and in the morning when you wake up. After trying both 8 and 9 hours of sleep, try going two weeks with 7 hours of sleep each night. Again gauge how you are feeling. After these three “tests”, pick the amount of sleep time that left you feeling the best

If you are sick, don’t work out. Your body needs the rest to recover without the added strain of heavy exertion. Remember that stress and other influences (good / bad diet, illness, etc.) can also have an effect on how you’re feeling, but this simple test will help you get an idea of what the optimum amount of sleep may be for you. Too many people will commit to a great exercise and nutrition program while getting too little sleep. This shortfall in sleep can keep them from benefiting or making any gains in putting on muscle. Too much sleep can also slow down your body’s ability to burn body fat.

For beginner to early intermediate trainees, strength training / weight lifting workouts should be conducted so that a particular body part has at least 48 hours of rest before you work it again. Remember that there is minimal to no amount of muscle growth that occurs during exercise. The majority of muscle growth occurs during the recovery / recuperation periods between workouts. Not only that, but if you fail to get enough rest and recovery between workouts, you may find yourself feeling tired and run down, getting sick (weakened immune system), or experiencing a higher incidence of injuries. Don’t take the chance. Be sure to get enough rest and recovery.

If a muscle is still sore from the last workout, you can stretch out that muscle and complete your pre-workout warm-up. If the soreness is minimal, go ahead and work out. If it is still moderately sore, I would suggest that you still work out, but reduce the weight that you are using. If the soreness is very intense, (7 – 10 on a scale of 1 – 10) don’t work out and take another day of rest.

Avoid illegal drugs, but read up on breakthrough (healthy) supplements.

Don’t forget to drink lots of water throughout the day to keep your system hydrated and to help rid the body of toxins and impurities. Try drinking at least .5 times your scale weight in fluid ounces of plain water each day.

BE PREPARED! If you are starting a new workout for the week, sit down and plan your workout sheet before you get in the gym. Figure out what weights you will be using. If it’s an exercise you haven’t done before, or that you’re not sure of the amount of weight to use, take a conservative guess. When you perform that exercise, you can adjust the weight after your first set. Study the exercises, and get a clear picture in your head of what that particular workout is going to entail.

If the workout involves a machine or piece of exercise equipment you are unfamiliar with, be sure you are familiar with its operation before you use it. In the spirit of being prepared, if you fail to plan, you plan to fail. The types of exercises you choose for your workouts will depend on many factors. Your goals, frequency of workouts, where you train, what equipment you have access to, whether you train alone or with a partner, and preexisting injuries or illnesses, are some of the factors to consider before you start.

This special report barely scratches the surface of strength training and exercise. It is meant to give the reader some general information to safely and effectively apply towards whatever exercise program they are or will be using. As you advance in your level of fitness, you will want to consider making modifications to your strength training routines that are more involved and require careful planning.

For those of you who are planning to start a contest, you should have your eating plans ready, your cardio / aerobic workout ready, your strength training program ready, and your first body composition results recorded no later than your declared start date. The first two weeks can be hectic because everything is so new. Focusing on eating from a list requires learning and adjustments, and you wonder if you’ll ever start seeing results. But by week four habits begin to set in, and things really begin to happen! So, with no further ado, plan, get scheduled – get working!

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Math Formulas You Need To Know For The Sat 5 Big SAT Math Careless Errors

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5 Big SAT Math Careless Errors

Careless SAT math mistake #1: Answering the wrong question

The Math section of the SAT is notorious for asking for “weird” information – instead of the value “X,” you might be asked for the value “3X.” The word problem can be written in terms of “hours,” but the question asks for an answer in “minutes.” This type of deception occurs in every field of mathematics, so be very careful about answering the question asked. It is very useful to underline or box the part of the question that contains the specific value you are asked to find, as a reminder to you to answer the question correctly.

Careless SAT Math Mistake #2: Prime Number Confusion

Many SAT prep students are surprised to learn that the number 1 is not a prime number. The reasons for this are confusing, even to me, so what you need to do is focus on remembering that 1 is NOT prime, and the lowest number is “2” (2 is also the ONLY prime number).

A good number of SAT math questions depend on knowing the first few numbers, so don’t make this careless mistake – remember that “2 is the smallest number!”

Careless SAT Math Mistake #3: Not recognizing the special triangle

SAT you love triangles. It’s also very slick about hiding the special right triangles in plain sight. If you’re working on a geometry problem and you see any angle that measures 30, 45, 60, or 90 degrees, start looking for a right triangle right away.

Remember from math class that special right triangles are 45-45-90 and 30-60-90. When you encounter one of the triangles, you can easily calculate the length of the side of the triangle using basic formulas. Make sure you brush up on your special right triangles to beat the SAT and avoid accidentally ignoring them.

Careless SAT Math Mistake #4: Missing a bad mark

I see this careless mistake all the time in my SAT tutorials, and it breaks my heart! You get an incredibly difficult word problem, solve it, do the math, find the answer.

It’s really easy to make this mistake, because you’re in a hurry and you’re probably not using the best math handwriting. However, you can’t give up easy points because you forgot the negative. It slows you down, and makes you more careful any time positive and negative numbers are involved.

Careless SAT Math Mistake #5: Not checking your work

This negligent error ties the other 4 together. If you have any time left after you have done all the problems you know how to do in a section, start looking at your work from the beginning, starting with the hardest or most complex problem and working backwards to the easiest problems. If there’s any math question you feel unsure about or think you’ve made a mistake, start there.

Most SAT prep students should NOT attempt to answer all the questions in the math sections, and instead should focus on answering only the questions they are able to do. That leaves a little extra time at the end of the section to check your work and check for any other careless mistakes.

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Math Formulas You Need To Know For The Act Finding Success – There Is No Perfect Answer

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Finding Success – There Is No Perfect Answer

“Three easy steps!”

“This is the secret that will help you achieve… !”

“Find out today the one thing I can show you how to win!”

This is all rubbish. Your life is like math. It’s not a magic formula that says, “BOOM”, everything happens the way you think it should!

It is the simplest form of mathematics. What you put in will dictate what comes out.

When we take our lives and look at them, sometimes we think there is some kind of magic solution, you know, a quick fix – some ‘secret sauce’ that will make life the way we think it should be. It’s just not like that.

The truth is…the truth is simple, life is like math. That you add in the right order, in the right amount, and then give the right multiplication, subtraction, addition, division – these things will give you the result of your life.

After all, when you create the right equation and put in the right ingredients, you will have the same results.

You don’t have to sit there and try to reinvent the wheel. All you have to do is simply read your mistakes and find a pattern.

Find a pattern and then adjust it to give the desired effect. Then repeat that pattern.

You don’t have to rely on your mistakes, that takes too long. There are people who have spent their entire lives making bad choices in order to find a pattern that works.

Their new patterns get them the results you’ve been looking for. Wouldn’t it make sense to do your best to find people who have already achieved success and simply make your life after they have developed? .)

Find a pattern and bring that into your life. Make small adjustments that are tailored specifically to you and you too can reap the same benefits.

You, yourself, control what you put into the equation of your life.

So choose today what to add to it,…

What will you take,…

And something you will choose to repeat in your life today!

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