How to Stay Active at Work

How to Stay Active at Work Personal Training in the Office: How to Keep Fit in the Workplace ChaptersHow to Exercise While at WorkTraining Techniques in the WorkplacePersonal Fitness Training During Your Lunch BreakLifestyle ChangesWith our jobs, personal lives and hobbies to take up our time, it’s not always easy to set time aside for exercise.When it comes to excuses for missing group fitness classes near me at the gym or deciding to miss a morning run, lack of time is one of the most common.It’s particularly difficult to schedule a workout if your commute to and from work is particularly long - some people spend up to 4 hours travelling every day.So, when you already spend 8 hours at the office, the thought of leaving your house to train is understandably uncomfortable.Luckily, there are several solutions to this problem.Here are some suggestions:Try to manage your time in such a way that allows you to work out. This may involve starting work earlier, leaving later, or exercising closer to your place of work.Find a personal trainer who can meet you close to your place of work, so you can schedule morning, lunchtime or after-work personal training sessions with them.Exercise while you work. There are lots of mini workouts you can do in the office sat at your desk, waiting for documents to print, or whilst making the tea. Staying active in the workplace will help you feel better and more alert during the day, as well as working out your body, of course! CalumDrama School Entrance Teacher 5.00 (15) £50/h1st lesson free!Discover all our tutors ToriSpanish Teacher 5.00 (1) £15/h1st lesson free!Discover all our tutors OliviaSchool support Teacher 5.00 (2) £21/h1st lesson free!Discover all our tutors MarkESOL (English) Teacher 4.76 (17) £20/h1st lesson free!Discover all our tutors YuweiChinese Teacher 4.33 (6) £19/h1st lesson free!Discover all our tutors JenniferMusic reading Teacher 5.00 (1) £30/h1st lesson free!Discover all our tutors LouiseAutoCAD Teacher 5.00 (3) £60/h1st lesson free!Discover all our tutors RickyPercussion Teacher 5. 00 (7) £35/h1st lesson free!Discover all our tutors NicolasGuitar Teacher 5.00 (2) £35/h1st lesson free!Discover all our tutors MyriamOrganic chemistry Teacher 5.00 (13) £20/h1st lesson free!Discover all our tutors JonathanEconomics Teacher 5.00 (9) £40/h1st lesson free!Discover all our tutors Oluwakemi imoleMaths Teacher 5.00 (1) £30/h1st lesson free!Discover all our tutors AlexPhysics Teacher 5.00 (1) £50/h1st lesson free!Discover all our tutors AdamSinging Teacher 5.00 (14) £48/h1st lesson free!Discover all our tutors ValentiniMusic reading Teacher 5.00 (2) £50/h1st lesson free!Discover all our tutors MilenaMaths Teacher 5.00 (5) £25/h1st lesson free!Discover all our tutors RashmiEconomics Teacher 5.00 (1) £35/h1st lesson free!Discover all our tutorsHow to Exercise While at WorkFor anyone that works in a sedentary position such as in an office or behind a checkout, any chance of exercise may seem impossible.However, there are lots of simple and easy ways to str etch your legs and give your body a break from sitting down.Only 13% of athletes work out at or very near to their place of work.The fitness industry has become such an integral part of our lives that it has worked its way into some places of work. Having  gyms for the use of employees is growing in popularity with large companies. This gives people access to a workout space without having to spend any time travelling to gyms or health clubs.And for the businesses that don’t have fully-equipped gyms, many have dedicated exercise rooms for their employees.Company gyms mean no excuses! ¦ source: Pixabay - putevodnikSo, health and fitness training at work is possible!Training Techniques in the WorkplaceYou don’t need any equipment to be able to exercise.From brisk walking to light stretching, there are several healthy habits you can adopt that will increase your daily level of physical activity.So, let’s have a look at some simple yet effective ways you can stay active wherever you may be!Working Your Abdominal MusclesAll you need is your office chair.Sit up straight in your chair and breathe deeply and calmly whilst filling your tummy with air when you inhale.Hold each breath for a few seconds before exhaling through your mouth.Gradually, your tummy will become tighter into your body as your abdominal muscles contract.In addition to sculpting your figure, this exercise is great for releasing stress and calming yourself down.Another abdominal workout you could do is in your office chair again. Sit up straight and tense and release your abs, holding the contraction for a few seconds each time. You should be able to feel your muscles working.This exercise is a good one to do while you’re working to tone your tummy â€" and don’t forget to breathe!If you want to spice these exercises up:Sit in your office chairPlace your hands on either side of your chair and lift yourself up using only your arm strengthRepeat this exercise up to 15 times, holding each lif t for a few seconds whilst breathing normallyCalf Strengthening ExercisesThis exercise must be done when standing up, meaning you can do it while photocopying or on the phone, for example.Pull your tummy inup tall, as if someone is pulling upwards on a string attached to the top of your headStand on your tip-toes for 10 secondsIf you repeat this exercise several times a day, your calf muscles will become stronger and more toned.Stretching Your ArmsRelaxing your arms and shoulders can help a lot when it comes to managing stress.Sit up straight in your office chairKeeping a straight spine, raise your arms above your head, crossing your hands with your palms towards the ceilingBreathe slowly and push your palms upwards for 5 seconds at a timeNext, lean to the right, then relax (your pelvis shouldn’t move)Repeat this on your left sideSometimes, a good old stretch is just what you need ¦ Visualhunt - PublicDomainPicturesThis exercise helps to stretch your muscles and improves flexibil ity in your arms, shoulders and pelvis.Working Your AdductorsThis is a very simple exercise that may come in handy in a meeting or interview which is getting a bit boring.Your adductors are the muscles on the insides of your thighs - here’s how to give them a good workout:Sit in your office chairyour feet togetherImagine you’re holding a leaf between your kneesSqueeze your legs together for 20 seconds, then relaxDo this exercise three times a day and your thighs will be rock-solid in no time!Tone Your GlutesIf Summer is on its way and your posterior has been in hibernation for the winter, don’t worry, there is a way you can get it looking its best!Sit in your office chair or standTense your gluteus maximus muscles one at a timeHold each contraction for 10 secondsRepeat this 10 to 20 timesA key advantage to this particular exercise is the fact that you can do it without anyone knowing! So, do it at your desk, in a meeting, or even while you’re giving a presentation!Leg Workou tsThis exercise strengthens and tones your legs, so you can bid goodbye to orange peel skin before holiday season begins.Sit in your office chairKeeping your back straight, lift your feet a few centimetres off the ground until they no longer touch the floorKeep your abs tensed and try to hold the position for 10-15 secondsBy repeating the exercise several times a day, you’ll build up your stamina and be able to hold the pose for longerHere’s another good leg workout to try, which is particularly good for those who spend a lot of time working on a computer:Sit up straight in your chairExtend one leg, leaving the other in the sitting position, and hold this for 10-15 seconds depending on how much of a challenge you wantRepeat this with the other legDo this exercise 10 times for each legSome exercises are more suited to some types of work more than others. It’s important that you find the right one for you, or find a way of adapting some exercises so that you may still benefit fr om them.Personal Fitness Training During Your Lunch BreakIf you get enough time for your lunch break, why not use it to work out?In addition to being able to provide expert advice on functional training techniques, avoiding injury, resistance training, fitness nutrition and avoiding injury, your personal fitness instructor will also be able to give you a new, rewarding focus to take your mind off your job.It’s not difficult to find a personal trainer who can come to you. This means that you can arrange to meet them at your place of work to save you time and money on travel.Having a private fitness coach to lead a workout while you’re at work can help combat the low morale and decreased level of general wellbeing that is reported in so many office jobs.Let’s take a look at the many other advantages to using your lunch breaks for personal training:Flexibility: Your certified personal trainer will work around you and your working hours. This means that you will spend less time tr avelling and more time being productive in one way or another.Tailored Training: Whatever your fitness ability, your personal fitness specialist will carry out a full fitness assessment before you start to create a tailored training program that suits your needs and fitness goals using their exercise program design skills. So, whether its cardio endurance, Pilates, aerobic ability, or strength training you want to work on, your fitness trainer will provide a personalised fitness program that is suited to you and your career.Expert Knowledge: Your trainer will tell you that fitness programs are less effective if they’re not accompanied by an adapted nutrition plan. Personal trainers don’t just earn their living as a fitness professional either â€" they’re also highly knowledgeable when it comes to fitness nutrition, too. They’ll be able to advise you on the things in your diet you should change to achieve your fitness goals. Bear in mind that advice from a personal trainer is n’t a luxury, and becoming a personal trainer isn’t an easy feat. You must fit gruelling exams to get certified and earn your personal training certification before you start practising. This means that you can rest assured that their advice is accredited, and you will be able to use their fitness expertise to provide you with useful advice on anything from working your calves to the frequency of resistance training.Get more out of your lunch break with a personal trainer ¦ Visualhunt - Christopher CampbellRespect for Your Ability: Your face to face or online personal trainer will be able to look at your physiology and body composition and decide what is best for you in terms of workout intensity and training techniques so that they can motivate you through your session and return to work feeling energised.Wellbeing: The working atmosphere can become stressful all of a sudden. Thankfully, personal training can help you release any built-up tension that is caused by this.Lifesty le ChangesThe gentle exercises you incorporate into your working day can also become a part of your personal life. Even if you are retired, you can do these exercises at home - remember, you are never too old to get fit! If you are still in school, you can exercise between classes or during your lunch break, though perhaps not actually in class.There are two very simple ways you can keep active in your day-to-day life as well as at work.The first change you can make is ditching your car or public transport and walking instead, where possible.It could be anything from walking to work to simply leaving the office to eat your lunch in a green area rather than at your desk, for instance.The second minor change you can make is taking the stairs.This is a good workout which isn’t difficult to practice â€" there are staircases everywhere.And even if the only choice is to take an escalator, walk up the steps at it’s moving â€" you’ll be moving faster whilst also getting a good workout !

Predicting the Future 3 Simple Visualization Strategies

Predicting the Future 3 Simple Visualization Strategies Suzy S. Here at TakeLessons, were big fans of visualization. Its great for helping you reach your musical goals (or any kind of goal, at that!), as well as a method of practicing without actually needing your instrument (See: 5 Ways to Practice Without Your Guitar). On the other hand, for some musicians its all too common to mistake visualizing for well, daydreaming.   If you sit down and close your eyes, intending to memorize a piece of music, make sure to catch yourself if you start thinking of other things other (unrelated) goals, your concert tickets this weekend, or what youre going to have for dinner tonight, for a few examples. In order to really help you succeed with your visualization strategies, we found these 3 great tips over on the Classical Guitar blog that are right on the money.   Check out these strategies and focus on one at a time.   Spend a good chunk of time on the technique, and who knows you might find yourself a visualization convert: 1. Visualize the Piece This is the most basic of visualization techniques. Simply find a quiet place and visualize the piece you wish to mentally rehearse. See your fingers moving and hear the piece in your mind’s ear. At first it’s okay to move your fingers a bit while visualizing, but try to ween yourself off of that habit as soon as possible.   Since youre not allowing your fingers to go on auto pilot and finish the piece for you, this sort of visualization will greatly enhance memorization. 2. Visualize the Performance For those of us don’t play a concert every week, stepping on stage can be terrifying. Another mental rehearsal technique is to imagine yourself on stage. More importantly, imagine yourself after the performance. Imagine the feeling of success. See yourself walking on confidently and walking off after the successful performance. Capturing these feelings of success before the concert can play a critical role in building your confidence before even setting foot on stage. (This is an excellent strategy for overcoming stage fright!) 3. Think Ahead of Your Hands The final method is so effective youll wonder if you accidentally sold your soul for more guitar skills. This method should be done while playing or practicing, and is essentially thinking and looking ahead of your hands. After your left hand plays a note, your eyes should shift to the location(s) where the finger(s) will be placed next. Imagine your left hand in this new positionâ€"see it there with your mind’s eye. Unlike the physical preparation of your fingers, this practice method deals with mental preparation. For more tips, continue reading the article here. Your turn: what visualization techniques help you the most?   Share your own experiences head on over to our Facebook page and join the discussion! Want to learn more?   Sign up for email updates to learn more guitar tips and tricks! You might also like Stop Stressing: 3 Remedies for Musical Frustration How to REALLY Maximize Your Practice Time 5 Quick Fixes to Improve Your Guitar Playing

ACT Math A Lesson on Logarithms

ACT Math A Lesson on Logarithms ACT SAT Prep and College Admissions Blog What are logs in math? Do you use them to develop a foundation and build like beavers do? No, you don’t. Instead, in math, logs are the “opposite” of exponentials, just as subtraction is the opposite of addition. If I asked you what number (x) to the third power equals 8 (x3 = 8), then you would take the cube root of both sides and tell me the cube root of 8 equals 2. Now consider this: if I asked you 2 raised to what power (x) gets you 8, how would you solve it? Well, we know that x=3 because 23 = 8, as we saw from the previous problem. But what steps would you take to solve this problem, or any others like it? As I mentioned before, logs are the “opposite”, or the inverse, of exponentials. Thus, one operation can undo the other. Let’s take a look at the relationship between them. Relationship between Exponentials and Logs y=bx logb(y)=x Example 8=2x log2(8)=x ; x=3 Just as in the exponential, the base (b) is always positive and never equal to one. In both cases, a helpful way to remember the relationship is (b) is the base in both scenarios. The x and the y switch, however, as can be seen first by the (x) on the same side as the (b), and then on the same side as the (y). Another easy way to remember this is that whatever the argument of the logarithmic expression is, in this case (y), becomes the “equals to” in the exponential expression. Unless the base (b) is equal to 10, you will not be able to just plug the expression into your calculator to evaluate that logarithmic expression. Your calculator will only evaluate logs in base 10. However, do not fear! You can easily use change of base to change the logarithmic expressions to base 10. Here is how you can do that! Change of Base Property logb(y)= loga(y)/ loga(b) Example log2(8) = log10 (8)/log10(2) you can enter this in your calculator as log(8)/log(2) There are also two key properties to know regarding adding and subtracting the arguments of logs! Addition/Subtraction Properties of Logs log(xy)= log(x)+log(y) log(x/y)= log(x)-log(y) With this new understanding of logs, you have the basic tools to face the logarithm questions on the ACT! Be sure to always pace yourself, be mindful and breathe. You’ll do great.

When Should You Start Studying for an English Job Interview

When Should You Start Studying for an English Job Interview Job Interview Preparation in EnglishOften I teach first classes to new students who are preparing for a job interview. I give them our English diagnostic test, we talk about what areas they need to improve in, and then I ask them, When is your interview?Next week.You would be surprised at how often I get that answer, or students with less time, even just days. I understand why. People are busy, and theyre nervous about studying English, so they wait until the last minute, then freak out, find LOI English, and hope we can perform a miracle for them.I usually advise these students that, if the interview is important to them, they should take as many live classes as they can afford, and when theyre not taking classes, they should be immersing themselves in English in every way possible, with podcasts, movies, books, whatever they can find.My hope is that they can improve a little in this time, and become more comfortable speaking, so theyre not as nervous for the interview. I think this can help, but its obviously not the ideal situation.So, when should you start preparing for a job interview in English?Now! If you think theres a  possibility of having a job interview in English in your future, even if its not for years, you can save yourself a lot of stress and improve your chances of getting the job by starting right now.At the very minimum, Id recommend finding a few English language podcasts to listen to and tv shows to start watching, and taking at least 1 class per week with a live teacher. Why should you take a live class? Well, would you learn how to swim without getting into water? No! If you want to learn a language, you need to actually use it to communicate.Nothing can prepare you to have a conversation in English for a job interview or anything else better than actually having conversations in English. And the sooner you start, the better. Want to start today? Click here to learn more about our classes.

Never a Failure, Always a Lesson

Never a Failure, Always a Lesson Never a failure,always a lesson Rihanna Robyn Rihanna Fenty (born February 20, 1988), known to everyone as Rihanna, is a singer and a model. Rihanna was born in Saint Michael, Barbados. At the age of 16, Rihanna moved to the United States to pursue a music career under the guidance of record producer Evan Rogers. She subsequently signed a contract with Def Jam Recordings after auditioning for then label head: Jay-Z. Rihanna has sold over 12 million albums worldwide in a record term of four years of her brilliant career and has received several accolades, including the 2007 World Music Awards for Worlds Best-Selling Pop Female Artist and Female Entertainer of the Year, as well as the 2008 American Music Awards for Favorite Soul/RB Female Artist and Favorite Pop/Rock Female Artist. Rihanna has attained five Hot 100 number one singles, becoming the first of the only two female artists with the most # 1 attained within the 2000s decade. She also serves as one of Barbados honorary cultural ambassadors.

Italki Challenge The Game Is On

Italki Challenge The Game Is On Teddy Nee runs a popular language learning blog called Nees Language Blog. Hes also taking the 2015 New Years Language Challenge and is making regular updates on goal to learn Portuguese for the Challenge. Reposted with permission. Original post here. Italki Challenge: The Game Is On (Photo credit: Wikipedia) It has been one week after the challenge started and I have taken four classes so far. It was a bit off schedule but hopefully, I can manage to do more classes on the following weeks. My target language in this challenge is Portuguese, just general Portuguese, means that I do not specify the target for any certain kind of Portuguese (as what we have known, there are Brazilian Portuguese and Portuguese from Portugal) My reason is that because I have known Spanish and I have actually started reading about Portuguese before Italki Challenge. In that case, I thought it might be better to learn another Romance language since I have known one of them. Quick tips: As a rule of thumb, learning a language from the same language family with the language(s) that you have known saves much time and effort, since you might have known a large amount of the language traits even before learning it. Class Tutor and Learning Material I plan to have as minimum as four classes per week, with one hour per class session, in order to reach the target of 20 hours between January 15th and February 28th. I have an 8-5 job from Monday to Friday, so the only time I have for learning language is after dinner. I found a tutor from Portugal named Sophia, who I have known before Italki Challenge. She has taught 85 students from around the world and has completed more than 190 class sessions. Apart from Portuguese, she is also teaching Spanish, Galician, andMirandese. We talk only in Portuguese during the class although it is not that easy to understand even though I have known Spanish, due to its pronunciation. However, I find it easier to understand written text, sometimes with the help of dictionary. My main goal is to improve grammatical and conversational skill, as well as to learn about the differences among different kinds of Portuguese language. And since my tutor is from Portugal, I am also interested to know more about the country and its culture. (Photo credit:  Wikipedia) Final Thoughts Learning is a lifetime process, one cannot excel in only a fortnight. Thus, I also practice the language by myself outside of the class continuously. Most of the time, I listen to Portuguese songs or radio broadcasts while doing things, or even working. My job requires me to sit in front of computer the whole day, so I am much benefited by this condition. Other than that, I also like to read articles about language learning, business, technology, or sociocultural related topics and I try my best to also read in Portuguese. Basically, I am including foreign language into my daily chores. Are you also participating Italki Challenge? Share your progress with me in the comment. Italki Challenge The Game Is On Teddy Nee runs a popular language learning blog called Nees Language Blog. Hes also taking the 2015 New Years Language Challenge and is making regular updates on goal to learn Portuguese for the Challenge. Reposted with permission. Original post here. Italki Challenge: The Game Is On (Photo credit: Wikipedia) It has been one week after the challenge started and I have taken four classes so far. It was a bit off schedule but hopefully, I can manage to do more classes on the following weeks. My target language in this challenge is Portuguese, just general Portuguese, means that I do not specify the target for any certain kind of Portuguese (as what we have known, there are Brazilian Portuguese and Portuguese from Portugal) My reason is that because I have known Spanish and I have actually started reading about Portuguese before Italki Challenge. In that case, I thought it might be better to learn another Romance language since I have known one of them. Quick tips: As a rule of thumb, learning a language from the same language family with the language(s) that you have known saves much time and effort, since you might have known a large amount of the language traits even before learning it. Class Tutor and Learning Material I plan to have as minimum as four classes per week, with one hour per class session, in order to reach the target of 20 hours between January 15th and February 28th. I have an 8-5 job from Monday to Friday, so the only time I have for learning language is after dinner. I found a tutor from Portugal named Sophia, who I have known before Italki Challenge. She has taught 85 students from around the world and has completed more than 190 class sessions. Apart from Portuguese, she is also teaching Spanish, Galician, andMirandese. We talk only in Portuguese during the class although it is not that easy to understand even though I have known Spanish, due to its pronunciation. However, I find it easier to understand written text, sometimes with the help of dictionary. My main goal is to improve grammatical and conversational skill, as well as to learn about the differences among different kinds of Portuguese language. And since my tutor is from Portugal, I am also interested to know more about the country and its culture. (Photo credit:  Wikipedia) Final Thoughts Learning is a lifetime process, one cannot excel in only a fortnight. Thus, I also practice the language by myself outside of the class continuously. Most of the time, I listen to Portuguese songs or radio broadcasts while doing things, or even working. My job requires me to sit in front of computer the whole day, so I am much benefited by this condition. Other than that, I also like to read articles about language learning, business, technology, or sociocultural related topics and I try my best to also read in Portuguese. Basically, I am including foreign language into my daily chores. Are you also participating Italki Challenge? Share your progress with me in the comment.

Success for Independent Learners Getting out of College Faster

Success for Independent Learners Getting out of College Faster Success for Independent Learners: Getting out of College Faster Success for Independent Learners: Getting out of College Faster There are many students out there who excel in a traditional school environment. However, it’s a struggle for independent learners to sit and endure the structure of a classroom day after day in high school and then repeat the same thing in college for another 4 to 5 years. Independent learners are often creative learners and good problem solvers, but theyre sometimes unaware of potentially beneficial avenues that can help them get their college degree faster and more effectively. 1. Take AP tests (without taking the course) The vast majority of students will only achieve a 3 or higher on their AP exams (AP exams are scored from 1 to 5 and a 3, 4 or 5 is considered a passing score) if they take the full year AP course, however, a few students can study for these exams on their own or with a private Irvine tutor and still receive a passing score. Its a little-known fact that students are not required to take the AP course to take the exam. Students who are either highly independent learners or those who wish to take an AP exam other than what is offered at school may be able to get several credits out of the way before entering college (READ: Ask a Nerd! Taking the AP Exam). 2. CLEP tests Independent learners may also do well on CLEP tests, also offered by the College Board. CLEP stands for College-Level Examination Program and offers independent learners a chance to demonstrate their mastery of college-level material by taking an exam rather than the course. Although the CLEP tests were originally designed to aid nontraditional students, such as those who were homeschooled or had a nontraditional high school education, members of the military entering college after their service, or adult students returning to school later in life, traditional high school students can also take advantage of the CLEP exams as well. Independent learners can potentially take multiple exams and avoid several months sitting in a classroom reviewing material they already know. 3. Community college credit Although most students are unaware, many universities allow enrolled students to take a certain number of credits at a community college. This can benefit students who will be living back at home during the summer and want to get a few credits out of the way. This is an especially good option for students who were locked out of the class they wanted to take for their major or who would like to save a lot of money by paying community college fees instead of university fees. Community college credit is a great option for independent and determined students (READ: Staying Focused at Community College). 4. Independent study within the university Independent learners can often earn several credits towards graduation by signing up for an independent study course. Its recommended that students sign up for an independent study with a professor they already have a good professional relationship with and one who is willing to meet with them once every two weeks or so to check on progress. Although independent study courses are self-led by the student, and the professor serves primarily as a guide, its a great option for an independent learner who doesnt want any more time in the classroom. This type of class can also demonstrate the ability to complete tasks, meet deadlines, and develop leadership skills that are valuable to future employers (READ: Choosing a Major in College). In short Although the traditional educational system works for many students, there are some highly independent learners who simply cannot stand to sit in a classroom any longer than they already have. Such students can take advantage of multiple exams and little-known avenues of opportunity that can help them get out of college in less than four years and save them a bundle of money. However, students should do research ahead of time to ensure that the university they attend (or want to attend) will except all of these CLEP, AP, and independent study credits prior to putting in the time to take these exams and courses. Did you know our Orange County college admissions tutors have a 97% success rate? Book yours today. All blog entries, with the exception of guest bloggers, are written by Tutor Nerds. Are you an education professional? If so, email us at pr@tutornerds.com for guest blogging and collaborations. We want to make this the best free education resource in SoCal, so feel free to suggest what you would like to see us write.