12 Week Personal Training Program – Functional Resistance Training

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

Week 7: Resistance Intermediate (Strength & Stability)

It's time to get functional

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

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

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

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

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

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

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

A Cautionary Note

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

Summary

Weeks 1-2 (3 x week)

5 Min Walk Warm up

2 x Complete circuits 10-20 x per exercise

5 Min Walk Cool Down

Stretching routine particularly those tight muscles.

Weeks 3-4 (3 x week)

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

Next week: Nutrition

1 Leg Balance and reach

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

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

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

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

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

1 Leg Squat and Reach

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

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

B) Exhale and push up using your leg.

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

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

Isometric prone up and down

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

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

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

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

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

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

Multi Directional Lunge

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

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

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

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

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

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

Bridge one legged

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

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

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

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

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

Quadruped one arm one leg

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

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

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

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

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

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Real Estate Management Fees

The property investor has decided to hire a management company to take care of their many properties. They interview several before making a decision on the company they will hire. There are many things they will be comparing, among them the real estate management fee the company charges. The investor needs to determine whether they want to pay a monthly percentage or a flat fee for the managers services.

Investors should look at more than the monthly fee they will be paying. Sometimes for a higher percentage you will receive more services. The cheaper rate of some managers does not include the extra fees charged. Find out if the advertising is included in the normal fee. Will they be charging each time they show the property to a potential client? Are their leasing fees on top of the management fees? The investor should read each companies contract to determine what is included in their real estate management fee.

A real estate management fee is charged based on a percentage of income collected with a minimum monthly base fee. Fees will often vary by the type and size of the property. Fees can be a flat rate for a single family home or 6 percent of the rental income for larger properties. Larger properties typically command a lower percentage rate (ie, 2 percent) than a single family home that may be quoted up to10 percent. Fees are negotiated on a per property basis and depend on many factors including condition, location and size of the property, etc. Leasing and other auxiliary service fees are separate and in addition to the management fee.

The investor should ask what services cost extra. They should determine if evictions are an extra fee. The contract should state how and when the fee is collected. Will the investor be billed or is it deducted from your account? On a monthly or quarterly basis? Is there a cost to prep the units for rent? And what is the typical cleaning fee on vacancies?

A management company fulfills many services for the investor. The company takes care of the daily activities of renting the property, collecting rents, accounting and monthly statements, hire contractors for services such as cleaning, groundskeepers and maintenance work as well as supervise any work. The real estate management fee the investor pays provides them with peace of mind.

The investor has interviewed several companies and found the fees are close in range with a few exceptions. They decide to further investigate each companys contract and references. By comparing all the services and getting good referrals, the investor can make an informed choice.

Interviewing the management company to determine the real estate management fee that charge is the first step to hiring a reliable company. The final cost the investor will pay the management company is determined by many things as well as the monthly fee. How well the company communicates with the investor and tenants, how they handle problems, their attention to detail in the leasing process and their ability to maintain the property in good condition all determine the investors final costs on each property.

Hiring a good management company helps the investor rent his property faster and provide preventive maintenance before problems become major repairs and expenses. The investor should look at more than the initial monthly fees when determining how much it will actually cost them if they go with the cheapest company.

Title Companies Vs Real Estate Lawyers

Is a real estate lawyer a better choice than a title company when it comes to selling your home? You can choose any one of the two but you should first be aware of the difference between real estate lawyers and title companies. Here is some information about both the entities and whose services can benefit you most.

Real estate lawyers

Real estate lawyers specialize in laws relating to real estate and make sure that your interests as a seller are met in the transaction. These lawyers can act as escrow agents as they can hold your earnest money, down payments as well as help you with the requisite documentation. These attorneys can also help you understand the legalities involved in the sale transaction, the offer made by the buyer and your rights as a seller.

An attorney can also handle a closing in case the lender’s lawyer doesn’t do that. Every real estate lawyer has two most important responsibilities.

• To advise on the documentation process of the transaction

• To represent you at a closing

Besides these two important services, an attorney also negotiates any modifications in the purchase contract that the seller wants to incorporate. Preparing the seller’s deed, another crucial aspect, is also taken care of by the attorney. The attorney you hire will also accompany you on your meeting with the client/buyer at the time of settlement. He/she will also advise you on the tax implications involved in your home or property sale.

Title companies

Title companies are insurance agencies that represent title insurance companies. Such companies insure titles to lenders and buyers by ensuring that a title is free from any encumbrance that can cause financial loss.

The title company assures the buyer that he/she can get his/her title on the home or property with no liens against it. The availability of a title on the particular home/property is made clear and vouched for by a title company. In the process, such an entity protects the rights and interests of both parties in question.

Usually, most title companies insure a closing with the help of a lawyer to fulfill certain requirements. Closings also depend on the area you are living in. Toronto natives can hire the services of a real estate lawyer for sale closings.

Keep the following things in mind when you sell your property:

Title companies can hold the down payment and close your home without additional costs. Also, there is a possibility that title companies may give you a discount on your title insurance if you had previously used their services to either refinance or buy your home or property. Lawyers can also close your home/property sale and hold your down payment but may charge an additional fee.

A lawyer can charge a higher fee to write a contract. In cases of simple transactions, this can complicate negotiations. But in most other property sale transactions, the services of a real estate lawyer can prove invaluable.

Branding Vs Advertising Vs Promotions Vs Marketing Vs Public Relations

Many people are confused as to the differences between branding, advertising, promotions, and public relations. For that matter, the actual process of “marketing’ is misunderstood just the same. To give you a basic understanding, marketing is not a one time event or activity, it is a process, a combination of things which blend together. By definition, marketing is the act of mixing product, price, place, and promotion. But first, on to…

Branding.

A great example of branding is Apple. iMac, iPod, iTouch, iPhone, iTunes. Get the point? Apple has created a massive brand strategy using the “i” element. Think of the Ritz-Carlton, LifeTime Family Fitness, Hilton Hotels, and what do you see? First class service, luxurious amenities, excellent service? Now, how about Best Western, 24-Hour Fitness, Motel 6? What kind of “Brand” is each of those? Can you see the contrast? What is your company brand? Are you sure? If you think you’re a high-end facility, do you show it? Would you see the front desk clerk at the Ritz-Carlton wearing a button promoting the frequent guest club? Would you see a front desk clerk at a Motel 6 wearing a $1000 suit? Does everything you do, say, print, write, and provide consistent with your brand message? If not, you may want to consider who your true target audience is, and work at ensuring you continue to provide services that directly relate to them.

Advertising

Advertising is the actual process of displaying your message. Advertising on the radio… Advertising on tv… The one act of making something happen. Tie your Advertising and your Branding together, you have the Marketing Process. If you are just “advertising” without any direction, any goal, any unity, then you’re just a lost puppy wandering aimlessly hoping someone will give you a good home.

Promotions

A promotion is typically a one-time event for a specific purpose or goal. Whereas marketing is ongoing, a promotion can be a one-day, one week, one-month, or even one-hour event. In retail, a “SALE” is typically a promotion. Car dealerships offering Zero percent interest is a limited time promotion. They typically have a specific start and end date, and have a very clear understanding of the R.O.I. (Return on Investment) any particular promotion should achieve to make it a success.

Public Relations

P.R., or Public Relations, typically revolves around un-paid news sources and focuses on your business as it relates to the community. If you see a positive, or hopefully positive, story on the news or an article in the newspaper, this is the type of press a Public Relations firm may help you get. They have strong relationships with the news media and often feed them stories about their clients, in hopes of some free press. You, too, can harness the power of free press and public relations, although it can be difficult at times to get noticed, which is the PR firm’s strongpoint.

Marketing

Marketing is the process that drives all the above elements. It directs the feel, image, and tone of the advertising, promotions and public relations. To each of these elements, there are experts in each of these fields. You can hire a company just to handle your branding, and another to handle your advertising, marketing, and yet another for your public relations. Of course, as a small business owner, you may not always have the budget for such companies. You can learn how to achieve the same results at http://TheMarketingWire.com and get the latest in marketing news, education and resources to help build and grow your business.