Fitness Tips For Bodybuilding and Weight Training

Increasing muscle strength and size are synonymous with weightlifting and bodybuilding. However, weightlifting and bodybuilding offer other fitness benefits as well. Aside from developing strength, you can also improve your stamina and endurance and decrease body fat. If you would want to start or just starting out with weight training, make sure to follow these essential tips to maximize your results.

1. Set reasonable goals. You’ll only be disappointed if you think you can achieve your desired results in a short time. Weight lifting takes time and effort. Devise a program that you can commit to for several weeks, based on how much time you can invest in training

2. Balance your program with cardio routines. Doing cardiovascular workouts will supplement your strength training as you develop stamina, endurance and even flexibility. Try to do 3 to 4 cardio exercise sessions per week, each lasting 30 minutes long.

3. Diversify your training. Author Bill Pearl of “Getting Stronger”, a bodybuilding and weight lifting book, underscores the importance of altering or changing routines regularly. Change your training every four to six weeks to work out different muscle groups and keep your training sessions fresh and enjoyable.

4. Wear the right attire. Injuries can be avoided by wearing proper gym attire. Just make sure you are comfortable with your clothes and shoes. Consider buying quality training apparel and gear.

5. Measure your results. Measuring your results helps in increasing your motivation and long-term commitment because the practice allows you to see your progress concretely. Consider keeping a workout log, measuring your body before and after a workout, and taking photos of yourself to keep track of your progress.

6. Mental Training. You might think that weight training and bodybuilding is purely physical, but your training would also involve a great deal of your mind as well. You would need self-discipline to stick with your program. You would also need determination and concentration to go through pain and difficulties. You would inevitably develop mental toughness as you push yourself to your physical limits.

You would need to invest effort and time to get your desired results out of bodybuilding and weight training. You can achieve your results faster by creating a solid training program, follow your training schedule and by applying fundamental fitness principles.

Budget Travel Tips – Eight Simple Ways to Stretch Your Vacation Budget

Budget travel has become a necessity for most people with the cost of gasoline and other consumer products on the rise. But when we start considering when, where, how and what type of vacation to undertake, we sometimes get caught up in the anticipation and excitement of the upcoming trip and let the more important financial side of things slip a little. After all, for most of us, taking a vacation may only happen once a year and for some, even more infrequently, so we tend to indulge and forget about our pocket book a little.There are many ways to save money, avoid unnecessary cost, ensure you take care of details end up a smart and perceptive traveler. Travel planning is easier that you might think and here are eight great budget travel tips for making your travel dollar go further!1. Cushion your budget – When considering a trip or planning budget travel, it is important to plan for the unexpected and consider the financial side of things early on. This ensures affordability, liquidity and having the resources to enjoy it to the fullest! Plan for the worst-case financial scenario and prepare for things to cost a little more than you expected. Allow up to 20% increase in cost to be on the safe side of things.2. Emergency money: Carrying some spare cash somewhere can also be a lifesaver. The rule of thumb seems to be around $50-$100 in small bills. This can be used for incidentals, ground-transportation like cab fare and/or your return home, tips and more.3. Set your priorities: Set some budget travel spending priorities and criteria in advance, like eating at a special restaurant or attending a concert, even if this means sacrificing a bit on lodgings or visa versa, depending on what is more important to you.4. Keep an eye on your credit cards: It is extremely easy these days to have access to your financial resources through ATM’s and credit cards. Just remember that it is just as easy to overspend because of it being so readily available. A little discipline will go a long way to protect your financial interest and help you stick to your travel budget.5. Maximize gas mileage and efficiency: If you’re planning a road trip, make sure that your car has been serviced at least a week before your trip. A well-maintained vehicle will go a long way to ensure carefree driving. If your budget allows, you may consider renting a vehicle to save wear and tear on your own. Small economy cars are better on gas and are much more comfortable than they used to be. Minivans and sport utility vehicles are practical only if you have to transport a large family with a lot of equipment or luggage.6. Gas fill-ups: For filling up your car en route, avoid pushing to the limit until the gas runs out. Gas will obviously be more expensive when filling up in remote locations. If you miscalculated and the light on the dashboard indicates that you are really in need, opt for filling just half a tank until you reach the next more densely or major populated destination, where gas might be a little cheaper.7. Pack-a-snack: Bring your own refreshments and snacks. Gas station prices on drinks and snack food are high. Avoid these during a pit stop, if you are counting your budget travel dollars. A cooler packed with lots of cool drinks, water and ice and/or a thermos of coffee or hot water for tea, some fruit, granola bars, or a sandwich, goes a long way to still the hunger and save you money by avoiding all high priced stops en route.8. Travel necessities: It is advisable to travel with basic necessities, like a cell phone and a first aid kit, since both can prove to be essential in emergencies. Most people have cell phones at their disposal, but in the event that you are not one of them, a prepaid cell phone may be the answer for your trip. The peace of mind it offers is worth the small investment. Cell phones can also save on hefty surcharges and higher long distance rates that hotels and resorts often charge.Budget travel requires close attention to all things financial before and during your trip. Planning a trip or vacation can be a little time consuming but following these travel tips will hopefully save you a lot of headaches as well as some unnecessary interest charges on your credit card balances later! You will thank yourself for your fiscal restraint and spending discipline, upfront planning, foresight and forward thinking!

Law Offices, Professional Image, and Marketing

Face it. Financial bottom lines are affected by the fact we live in a world that judges a book by its cover. Pretty singers sell more records, court cases rank higher in the news if the person is attractive, and politicians are elected based on their image as much any other factor.Looking at your own industry, don’t you have to fight the public’s perceptions? We see it on TV and in movies every day. More often than not, young lawyers, paralegals, and others just starting out in the profession are portrayed as cheap, petty, low-rent, and usually called “ambulance chasers.”It’s not right, but this issue of image is one that you have to live with and learn to work with.Let’s cut to the bottom line which is this: In today’s business climate, everyone should realize that a professional image is crucial to reputation and everyone could stand to improve theirs to some degree or other. It’s what you need to do to keep your individual firms alive. Therefore, let’s cover some opportunities for improvement using the acronym A.L.I.V.E.:Appearance – Your physical persona and the way present yourself.Letterhead – The level of professionalism demonstrated in your printed marketing materials.Information – Accuracy and honesty; the keys to presenting the data gathered during a case.Voice – How you communicate to everyone you’re associated with.Education – The continual improvement to your professional knowledge base.Appearance: People base a large percentage of their first impression on your appearance. When a client meets you for the first time, they’re sizing up your credibility, your ability as a legal professional, and deciding just how well you might conduct yourself in public. As the saying goes, you only get one chance to make a good first impression, so let’s look at a few pointers.Always dress in a professional manner. For men and women both, the attire should be “business professional,” which for men means suit and tie whenever possible, and for the ladies, business suits, nice skirt and blouse, or dresses. If you look unkempt or “second rate” the client will wonder how you’ll represent them while working their case.A close cousin to dress is personal grooming. Simply put, make sure your hair, facial hair, hands, nails, and teeth are all clean and well kept. By the way, how’s your breath? Always keep some mints handy.Another key opportunity to exhibit a professional image is in court. Make your trial presentations well-organized and polished works of art. You’ll notice down in our bio box we have a link to a free ebook that will help you create a very professional trial notebook.Letterhead: In some cases, the first contact someone may have with you might be one of your business cards. For our purposes though, “letterhead” refers to any printed material (paper or electronic) anyone outside your office might see.Business cards are a must. Make them distinctive, but with minimal content. Let your website or brochure carry the heavy content.On business cards, stationery, and your website stay away from trite, cliché, or negative icons such as someone running after an ambulance. In your web address, phone numbers, or email addresses, stay away from negative phrases like “[email protected].” These might seem cute, but to many potential clients, they’re a turnoff.For stationery, choose quality paper and have your letterhead and envelopes, as well as your contracts, professionally produced by the same people who do your business cards. Make sure their color themes match. Your local print shop or office supply store should have everything you need. If there’s any one place you want to spend a little money, this is near the top of the list.Stay away from blank notepads and manila folders. They’ll both get too messy too soon and not only will that make you look unprofessional and disorganized, but blank notepads make you look unprepared, and lost or disorganized notes lead to inaccurate reports and invoices. Invest a little time and/or money into buying or developing a comprehensive set of forms or an organizer system to use while assembling your case.Information: In the legal business, the glass is neither half full nor half empty. It’s 50%. And, unless you know what’s in it, don’t speculate. “Just the facts Ma’am.” One of the biggest opportunities for a good impression, and naturally the most important, is the timely delivery of honest, accurate, information. Nothing will kill your image, reputation, and livelihood, like incomplete, inaccurate, biased, or late case work. Likewise, an inaccurate invoice can cost you by being either too low or too high.Rule one is, always has been, and always will be, “Use a good case management system.” Make sure everyone working for you uses the same system, and that your standards of accuracy start at the beginning, and continues through the whole case and through any follow-up you may ever have with that client. Then treat all of your other clients the same way.Use nice presentation folders for all your reports; even the “small dollar” ones. Each client is important to you from a marketing standpoint and therefore deserves to be treated with respect. Putting your work product on better stationery, in a well-organized format, and in an attractive presentation folder will provide a greater perceived value to your client. These people have probably paid a hefty sum for your service and a more professional report will help assure them that it was money well spent.Voice: Voice is a general term used to describe not only the actual verbal communication you have with your clients and others, but the “tone” your business has with those it deals with.When you answer the phone, do so cheerfully and actually smile. You can tell when someone’s not happy to be on the phone and so can others. This phone call might be your first contact with the next big client, so make it count.If you can’t personally answer every call, the next best thing is to have a receptionist or answering service. A person is always better than voice mail. Go with what you can afford, but since the phone call is one of your opportunities for a first impression, anyone answering the phone should be trained to be courteous, cheerful, informative, and as professional as possible.Education and intelligence are just as necessary as a cheerful hello. You want people to know that you are every bit as qualified and capable as they could hope for. Therefore, when speaking with people, speak clearly, and choose your words carefully. They don’t have to be big words, but they do have to make sense, and grammar is important.The written word should follow the same rule. Make sure your business cards, letterhead, brochures, reports, invoices, and all other written documents use correct spelling and proper grammar. Though your client may be enamoured enough with your abilities as a legal professional to overlook a minor grammatical error, you never know who else of importance might see your report or correspondence.Education: Here we continue where your writing skills leave off and cover the actual knowledge or skill base upon which your legal expertise is founded. Experience is the best teacher, but classroom education can certainly help keep you informed and up to date. Also, the fact that you are continually updating your expertise is impressive to most potential clients.Many states require continuing education. If your state does, you should publish this fact in your firm’s literature. If your state does not require CEU, you should still take it upon yourself to keep your own training updated and make that fact a prominent component of your marketing materials.Join professional organizations where possible. Many of them will offer various classes and training programs and the benefits of networking are considerable.Keep your library stocked. Many people learn as much from books and videos as they do in a classroom setting.As you attend some of these educational functions, take the opportunity to look around you and either further your own education on this issue of appearance by studying your colleagues, or help improve the way they represent you by helping educate them as to the benefits of a more professional image.