Dynamic Pilates manly includes fusion of Reformer, Wunda Chair, Small Apparatus, Circuit, TRX and Barre. Ok, so you’ve had a long day at work and you are contemplating hitting the gym, but are feeling a little pinched for time. You’ve got dinner plans and are pretty close to talking yourself into just skipping the after work workout. You simply don’t have the time to go for your usual hour long training session.

If you’ve found yourself making this exact excuse, then you might want to keep reading. Talking yourself out of the gym because of a time crunch is a classic excuse; one that can, when used often enough, make a significant difference in your ability to meet your fitness goals.

A lot of people are full of good intentions but when it comes time to keeping their fitness resolutions they can engage in self defeating thinking. Making excuses for not being able to fit in a workout is obviously one of the most common among them. But going to the gym doesn’t have to be a long and drawn out chore. It can, when done correctly, be simple and efficient. You can burn calories, boost your metabolism and gain bulk without spending hours on end at the gym.

As most experts will tell you, you simply do not need to spend hours at the gym to see results. What you need instead is commitment, motivation and a good and challenging routine. Keep reading to find out some tips on how to make the most of even a quick gym trip.

According to fitness experts, even a thirty minute trip to the gym can do wonders for you metabolism and your fitness. When pressed for time begin with a quick five minute warm up on the treadmill or any of the cardio machines you prefer.

Once you’ve gotten warmed up, you should then move on to circuit training. Use either free weights, machines or body stabilizing exercises such as Pilates, yoga or on the ball moves. In order to get the most out of this time, you need to ensure thought that your heart rates stays elevated throughout the workout.

If you plan on working your upper body, begin by doing sets of bicep curls, tricep presses and shoulder and back exercises. Do about three sets of each with 12 reps in each. Make sure to go slow and steady even when you’re making it a quick workout though. If you move to fast you will not only get less of a workout, but you also have the potential to injure yourself.

If you decide to do your lower body, chose squats, lunges and one or two machines for the calves and thighs. Add free weights to up the intensity of your squats and lunges. Alternate between about four different exercises, being sure to keep your heart rate up throughout the entire workout without taking too much time in between.

If you find that you are easing through the weight machines and exercises then up the intensity or take some time to do some interval training. Try doing two to three minutes of cardio on the bike, elliptical, treadmill or StairMaster and then head back to the weights and machines. Interval training is one of the most effective ways to challenge your body and lose pounds quickly.

Doing this style of circuit training can be very rewarding and can offer optimum results. Weights help to boost metabolic rate and keep your body burning fat long after your workout. So although you may only have thirty minutes to spend at the gym, you are still burning calories for hours after you’ve finished.

After 20 minutes of interval training or just weights and strength training exercises take the last five minutes to slow down the pace. Walk gently on the treadmill until your heart rate comes back down to normal. Now take another five minutes to stretch and relax. Make sure to stretch out all the muscles that you used during your routine. You should still feel pumped and by no means exhausted.

Even with this simple routine you can see a dramatic difference in your fitness level and weight so long as you are committed to doing these thirty minute quickies at least four times a week. Of course, if you have more time to spare, say on the weekends then you will want to kick it up a notch and challenge yourself with thirty minutes of cardio or something along these lines.

Whatever the case, remember that even thirty minutes of exercise can make for a great and challenging workout. Time should not be an excuse to avoid keeping yourself healthy and well. There are plenty of very busy people who still manage to find the time to sneak in a quick thirty minute cardio or weight regime. Alternate between these two and look forward to seeing impressive results without sacrificing a huge amount of your time and energy.

Dale Miller is a health, sports, fitness and nutrition enthusiast. He operates http://centuryhealth-nutrition.com/ and writes a blog at http://centurysupplements.com/blog/

Article Source: http://EzineArticles.com/expert/Dale_M_Miller/454837

Article Source: http://EzineArticles.com/5192141

We need a suitable green waste disposal services for our plants at home so that they will not go somewhere in our oceans. The relationship of the Oceans to Planet Earth is the same as Man’s lungs are to life. Just as our lungs purify our blood, the oceans absorb massive quantities of pollutants, not only from the air, but from the land as run-off from rainfall. And, just as, if Man’s lungs fail, death is imminent, so too will our Planet die if the oceans cease to perform their critical cleansing-action.

People who live far from the sea may not realize how important those great bodies of water are to their daily lives and that their garbage more often than not ends up traveling to the sea. Even the multitudes who live at the beach or visit it often, still tend to forget what an important “life-asset” the ocean is. For all of us, climate change begins with the oceans; that’s where the sun creates evaporation and generates humidity which leads to life-giving rain everywhere which eventually returns to the sea.

Wind-blown trash can travel miles on land but once it reaches the sea, tides and currents may carry it thousands of miles to the natural ocean-vortex not too far from Hawaii in the North Pacific. There, where the currents converge and swirl, the floating trash cannot escape. At present, in that location, there exists a buoyant, sub-surface “island” of non-biodegradable, consumer-waste hundreds of miles in diameter. Oceanographers call it The Great Pacific Garbage Patch.

In the middle of the Atlantic Ocean, to the east of Bermuda, is another vortex area of similar size − The Sargasso Sea − which is also progressively accumulating floating plastic waste. It’s estimated that combined, the Sargasso Sea and the Great Pacific Garbage Patch are currently choking with more than two hundred million tons of plastic waste.

That’s 200,000,000 tons!

Even though the plastic breaks down over time and eventually becomes plankton-sized pieces, they retain their poisonous properties and inevitably make their way into the food chain from which we humans eat. Because those contaminants and poisons are ingested and absorbed by the maritime creatures, they eventually pass it back to Man. As the oceans become choked with inorganic waste and laced with polluting poisons, the food-supply derived from the sea and consumed by Man, must dwindle and eventually fail. Thousands of sea-creatures under and around both the Garbage Patch and the Sargasso Sea, incapable of distinguishing between “food” and the indigestible and poisonous bits of non-biodegradable plastic, die there every year.

In all of the oceans and seas around the world, sea-life, such as turtles, manta rays, whales, dolphins and fish of all kinds are increasingly becoming victims of plastic garbage from netting and beer six-pack carriers which strangle, Styrofoam cups and plates, super-market bags, plastic wrap and soda bottles that choke and poison.

Lung cancer in Man leads to death and those massive Trash Islands are the tumors bought on by the “ocean cancer” in our Planet. Each bottle you throw away, every little piece of trash not disposed of correctly, contributes to the planetary infirmity. We all need to become more conscious of our waste-disposal habits and take corrective action.

Reduce, Re-use and Re-cycle !

Just because most of us will never get to visit those vast and sluggish whirlpools that are the Garbage Patch and the Sargasso Sea, or may never even learn of their existence doesn’t mean that one day the problem will simply go away. For millions of years, the Oceans have done an amazing job of recycling the Earth’s bio-degradable waste, but in less than two hundred years, Man’s mindless abuse has turned the Oceans into a cesspool! The oceans cannot heal themselves against Man’s perpetual onslaught of polluting waste.

Does anyone really believe that the oceans can “absorb” garbage endlessly?

Shouldn’t such an important and valuable asset be treated with care and respect? Or, is it because it’s free and so seemingly vast, we assume it can take care of itself?

Planet Earth is in serious need of Emergency Room help!

While a large proportion of beach trash floats in on a tide, at least half of what’s collected from beaches is generated locally. And, thirty percent of the locally generated trash is exclusively cigarette butts and packets.

More than a hundred countries currently take part in a campaign to remove floating garbage from lakes, rivers and beaches and the trash collected weighs in at over 4,000 tons a month. How much more sinks to the bottom or gets buried in transit?

Close inspection of the garbage can pinpoint its country of origin. Might it be appropriate to impose fines on the greatest polluters? It would certainly help to have a mandatory “money-deposit” on all plastic containers. Even if a soda bottle only earned a two cent refund there are millions of dollars worth of them everywhere! And then there are detergent bottles, plastic buckets, shopping bags, throw-away foam cups and containers, all of which are carelessly disposed of and end up “somewhere” usually beyond the litterer’s knowledge or concern.

Is “pollution” an individual problem or a community one? Has it simply become another negative part of our modern “culture”? Must we wait for government legislation to impose fines or is this something Man can attend to personally?

Those corporations who supply their products in one-trip bottles or in throw-away packaging need to consider what those products and packaging do to the environment. Shouldn’t they assume a large share of the responsibility for the pollution problem that currently exists and continues to worsen every day?

For the rest of us, let’s dispose of our trash responsibly. Let’s help the environment by reducing our personal demand for plastic throw-aways, re-use whatever we can and re-cycle everything possible.

Reduce, Re-use and Re-cycle should be the motto everybody lives by as far as their personal trash is concerned.

Luigi Kleinsasser is a certified fitness instructor and diet counsellor specializing in weight loss and fitness programs. His concern is not just human health but the maintenance of the environment as it relates to Man’s survival on Planet Earth.

Article Source: http://EzineArticles.com/expert/Luigi_Kleinsasser/455754

Article Source: http://EzineArticles.com/3152445

Whether you need to repair the car lights because of aesthetic reasons or you need better vision on the road to avoid potential hazards, one thing is for sure: Cost is often the primary concern for car owners. And, why shouldn’t it be an important factor in making a decision? If you opt for a wrong headlight bulb that is of inferior quality or choose one that doesn’t match your vehicle, your money may go to waste. This window cleaner from my car need to be clean, any idea what car cleaning products are good.

Repairing the Headlights – What is the Cost involved?

No matter the make and model of the car, headlights are an essential part of it. You may not notice them until they start to dim or burn out completely. When they fade, you will suddenly find yourself in the market for new headlights. But, before making any purchase decision, let’s understand the average cost involved in repairing the headlight.

1. Problem: One of the headlights needs Repair

If one of the headlight is working fine and other one is giving you problems, it usually means that the bulb has burned out. Bulbs have limited life. And, if you are using the car regularly for nighttime driving, the bulbs go out quickly.

Solution: Replace the Bulb to Solve the Problem

If you simply need to replace the headlight bulb, you cost can be $15 for a set of halogen replacement bulbs. If your car has HID headlights, the problem can be with the bulb, the ignitor or both. You may have to spend $100-$150 to replace both the bulb and the ignitor.

If one of the bulbs has failed, it is possible that other one will go out soon. It is best to replace both the bulbs for consistent vision on the road. Also, do not forget to consider the labor and installation cost involved. Depending on the level of complexity and the number of hours required to finish the job, your local mechanic can charge you $50 or more.

2. Problem: Both the Headlights do not work

When both the headlights do not work, it becomes difficult to drive the car at night time. It means inviting potential accidents and putting your life in danger. If the headlights do not work, you need to address the problem immediately.

Solution: Visit a Mechanic Today

In such a situation, burned out bulbs is hardly the reason for the problem. There can be multiple reasons that cause the headlights to fail. It is best to take your car to an experienced mechanic to understand the problem clearly. Find a reputed mechanic who knows your car model inside out. Usually, the inspection will cost you $50.

It is possible that the fuse is blown and it needs to be replaced. The wiring may be damaged over a period of time. It can cost you $100 per hour. The reason behind the problem may be a faulty headlight switch. Often times, if the headlight works only on high beam or low beam, the dimmer switch may have broken. The average cost of replacing the headlight switch or the dimmer switch is in the range of $150-$250.

3. Problem: Headlight is broken and Damaged

Sometimes, accidents can damage the headlight and you are left with no option but to replace the entire assembly unit. It can be a costly affair and you may need to spend a couple of hundred dollars to pay for new headlights.

Solution: Replace the Headlight Assembly

The cost of replacing the entire headlight assembly can change phenomenally depending on the make and model of the vehicle and also whether you have a sedan, pickup truck or SUV. The price of a good-quality headlight assembly can be anywhere in the range of $250-$700. And, if you have LED headlights in your car, your cost may increase even more. If you are bothered by the price, search online to find the best deals at affordable rates. But, don’t forget that opting for cheap headlight assemblies can result it terrible visibility on the road.

Most new car models have headlights that come with multiple fasteners and bolts making it complex to change the entire assembly. So, you may have to pay $150 for installation.

4. Problem: Insufficient Illumination on the Road

When the headlights are not performing to their optimum level, your visibility on the road is compromised. It is very dangerous to drive such a car at night time or during bad weather.

Solution: Upgrade the Headlights

If the issue is dirt or moisture in the headlight housing, it is easy to remove. But, if the car uses old technology, it is time for an upgrade.

You can choose new technology such as HID headlights and LED headlights over the old halogen bulbs. Go online to find high-quality, reliable HID conversion kits and LED plug and play replacement headlights to upgrade the lighting of your car. A HID conversion kit is easily available in the range of $100-$180. LED headlights may be a tad expensive but their ability to last for a very long time makes it for the price.

Changing Car Headlights: Make a Cost-Effective Decision

If you ignore the dim headlights, you are not only inviting heavy fines from the local authorities but you are also putting your safety in jeopardy. There are plenty of affordable car lighting options available in the market. Consider choosing headlights not only on the basis of price but durability as well. So, forget the dull, fuzzy yellow lights and say yes to bright vision on the road.

Do you enjoy your surfing skills? Even if you are not an expert surfer and if you are just into your learning days than there is a lot more that you need to learn to ensure than you turn out to be an expert surfer over a period of weeks. While learning you can also use a surfing app. You would always have an added advantage of surfing if you live in a place which is very close to the sea. As a beginner you always need to have a good knowledge of the sea you are surfing in and also about your safety gadgets that can prevent any unfortunate events.

Wetsuit is one such gadget that acts as your safety guard while you are surfing the waves. Many a times you might be surfing in the cold water and that can be fun but dangerous as well because although you might enjoy the cold waves but your body might react to it differently. Wetsuit acts like a wall between your body and the cold waves and therefore it is made from neoprene which contains small nitrogen gas bubbles as nitrogen gas has very low thermal conductivity. This helps the surfer to enjoy the waves without any problems because the wetsuit keeps the surfer’s body warm and cozy although he might be surfing in cold wintry waters.

However, it is very important that you know the basics of purchasing wetsuits before you jump into the water during winter. You can read about problems that can arise due to surfing in cold waters and one of them is hypothermia where heat from your body quickly moves out. Hence, always buy a wetsuit that is perfect for you. The wetsuit should fit you like a second skin so make sure that it is not too loose or not too tight for you because in both the case the effectiveness of your wetsuit will minimize. If the wetsuit is loose around your collar than the water can quickly get close to your body and you may soon begin to lose the body heat eventually suffering from hypothermia. On the other hand, if the wetsuit is too tight than you might find it difficult to flex and move your body while surfing and might even have breathing problems. There are various sizes available for wetsuits so make sure that you try your wetsuit before you buy them from a good wetsuit and surfing gadgets store.

The quality of your wetsuit is also equally important and therefore you might have to spend a little extra if you are looking for an excellent quality wetsuit. Good quality wetsuits are normally made up of neoprene or other thin fabric like spandex and have a thickness of around 1mm to 5mm depending on the quality. The fabric should be stretchable because you will be flexing your body as when you are surfing. It is always advisable that you buy wetsuits from a good reputed store rather than purchasing it online because you should always try it before you actually go ahead and buy it.

You started to cater small parties from your restaurant just a year back. You have successfully handled them and your clients were more than happy with your service, food and competency. That is why it is high time to expand your catering business to handle bigger parties this holiday season. As with any new business, you will need to invest in some equipment before you take large orders. It includes serving dishes, plates, cutleries, etc. If you are not too keen on buying them, you can rent those that you don’t have for the initial stage of your business. Sometimes you might pay for staff working lunches with your directors to eat whilst they’re at work.

In this regard, remember that there will be many caterers in the business during this holiday season and many of them rent equipment. So make sure you book yours as soon as you get an order so that you are not left without necessary plates and spoons on the day of the event! Now if your servers had been working in your small catering events, it is time to expand their roles. Pick out the best three and train them to become team supervisors.

On the floor of your restaurant, they can also double as spokespersons when someone inquires about your catering business. Apart from regular wages, you can promise them incentives for their role. As for servers, you can hire temporary people for the events. First, you should ask them to meet you in your restaurant so that they are familiar with each other. Then you can give them the details about the event you are catering and how they should serve those attending.

As for your food, it is time to introduce some new dishes. Experiment with new entrees, appetizers, salads, desserts. See which ones are most popular and keep them on your catering menu. On this subject, try dishes that you can be partially cook on your premises the day before and complete on the day of the event. Some can be finished at the catering site so that you can present piping hot dishes. As for dining options, prepare for both sitting and buffet.

Now that you have the ball rolling to expand your catering business here are some tips to help you tell the world

First, send an email to your previous clients telling them you are now catering weddings, corporate parties, conventions and other such large events. There is a good chance that at least one of those clients will be responsible for organizing the company’s annual party or some other event and will recommend you.

Similarly, if there are regular corporate workers lunching or dining in your restaurant, don’t forget to tell them about your catering business. Most companies have annual parties for their associates, clients, staff and their families during the holiday season. Therefore, if you can get the word out, you will have a chance to get some great orders this holiday season.

Going for larger events will certainly be a big step for your catering business. However, with the right planning and organization, you can surely pull it off.