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Added for You - A Speed, Power & Core Workout for Triathletes
Selling commercial real estate notes allows you to convert small monthly payments into an immediate lump sum of cash. A commercial real estate note is simply a loan document signed when you financed the sale of your investment property. Commercial real estate notes are available for office, retail and industrial establishments.Commercial real estate note selling is based on certain fixed standards. The outstanding balance amount and the period of time are important for most buyers. Second in importance is the value of the property. People generally sell part of their commercial real estate notes instead of selling them as a whole. Partial sales are more profitable in most cases.When a business involving real estate is sold, two notes are generally created, one each for the business and the real estate. The business note is similar to private mortgages and trust deeds, but it is not secured by real estate. A business note is generated when a person sells a business and decides to carry on the financing and collect regular pay
Lateral Jumps Onto Box
Using the same box, jump with both feet sideways. Use your peripheral vision to ensure a safe and soft landing, then step off and repeat. Complete 15 reps for each side. For increased difficulty, jump with one leg.
Fast Feet
Lower the box height to about 2 inches above ankle level. Facing the box, “scissor” the feet on and off one at a time, moving as fast as possible, and swinging arms in a running motion. Complete 40 fast feet.
Lateral Ski Hops
Stand facing sideways, with one foot on the box and one foot off. Maintaing a quarter squat position, with the knees bent and torso slightly forward, jump over the box in a lateral direction, switching feet so that the opposite leg is above the box. Reverse and jump the other direction. Complete 20 repetitions.
Speed – 4 sets of each
Lean-fall-run
Stand as tall as possible. Slowly let body fall forward until your center of gravity “pulls” one leg out in front to catch your body. Immediately break into a 20 yard sprint, maintaining a forward le
1. Eat 5-6 small meals a day.You might have heard this hundreds of times, but this is one of the keys to losing weight effectively without hurting your health. The traditional approach to the daily diet was to eat 3 meals a day, which doesn’t work well for weight loss. Your metabolism increases every time you eat; therefore it is better for weight loss to frequently eat smaller meals, instead of 3 big meals. Eating every 3 hours works well. Remember to not eat fatty, junk foods and eat “clean” foods such as chicken breast instead of crispy chicken and lean beef instead of fatty steak.This method will keep your metabolism high (increased metabolism will increases the fat burning of your body) and will also make you eat less the next meal.2. Drink Water.This is one of the simplest advices for losing weight. Drinking lots of water throughout the day will help your body transport your nutrients around your body more efficiently. Although your body is 70% water, you will not gain any “temporary water weight) and wil
This particular workout begins with several dynamic stretching and warm-up exercises, which is a necessity for any type of high intensity training. While gentle stretching may sometimes be sufficient for a slow endurance run, more ballistic stretching is beneficial for explosive training. After a dynamic warm-up, you will move on to power and plyometric box training. Force application potential will be highest early in the workout, which is why you perform these sets prior to the speed sets. Your speed work will focus on two primary characteristics of fast runner: a center of gravity that continually “rolls” forwards and a high leg turnover rate. Finally, your last set will include several triathlete specific core exercises, designed not only to improve buoyancy potential in the water, but also pelvic and abdominal stability for the bike and run.
Dynamic Stretching
Lumbar Circles – relieves head/neck tension and improves low back mobility.
To perform lumbar circles, stand as tall as possible with feet in neutral position. Bending to the side with the trunk, allow the body to “fall” to the side, keeping the arms hanging at the side and the body limp like a rag doll. Circle the torso in front of the body, keeping the head and arms relaxed, and back around to the other side. All movement should originate from the spine, not the head. Perform 5 repetitions, or “circles” in each direction.
Scorpion – improve hip joint mobility, relax thoracic spine, stretch hip flexors.
Lie on the stomach with both arms in a “T” shape out to either side. The head rests on the ground, facing to the right. Lift the right leg off the ground and move it across and over the body towards the left hand. When you do this, you will feel your hip “open” and the knee naturally point up towards the sky. Hold 15-20 seconds for each side. Repeat for the opposite side.
Cobra – improve low back mobility, stretch inspiratory muscles around rib cage.
Lie on the stomach with feet pointed “shoelaces down” and the hands planted in a pushup position. Keeping the hips as close to the ground as possible, push the arms into extension. Look forward and keep your breathing relaxed. Hold 15-20 seconds.
Cross Legged Stretch – stretch IT band, hip abductor muscles and glutes.
Lie on your back and cross your legs like you are sitting in a chair (outside of right foot on top of left knee. Reach through the triangle that is produced by the right thigh/shank, and left thigh. Hold onto the left thigh. Pull on the left thigh, causing the right leg to open into the stretch. Hold 15-20 seconds. Repeat for the opposite side.
Hip Twist
Lie on your back with both arms in a “T” shape out to either side. Keeping the left leg straight, bend the right leg to about 90 degrees and move it across the body towards the left side, while trying to maintain the “T” shape with the hands by pushing the right shoulder into the ground. Hold 15-20 seconds. Repeat for the opposite side.
Warm-up
Power Skip – improve ground reaction force, hip extensor mobility, and elastic recoil.
Perform a regular “playground” skip, but push as hard as you can against the ground with one leg with driving the other leg as high as possible, so that you achieve a bounding motion with each skip. 1 set of 30-40 yards.
Bounding – improve ground reaction force and elastic recoil.
Run with a bounding motion, driving the foot as hard as possible into the ground, and driving with the arms like a sprinter. You should feel like you are running as fast as possible with a “pause” in mid-air. 1 set of 30-40 yards.
Carioca “Grapevine” – improve inner/outer thigh mobility and lateral ground reaction force.
Facing one direction, move the right leg out and away from the body, then drive the left leg across the right leg. Push off the left leg as hard as possible while swinging the right leg out to the side again. Travel 30-40 yards in one direction, then repeat in the opposite direction, this time leading with the left leg and swinging the right leg across the body.
Long Low Backpedal – improve hip flexor mobility and ground reaction force.
Bend forward at the waist to almost 90 degrees. Then run backwards, maintaining a “low” bend at the waist and pushing as far out behind as possible with each leg. 1 set of 30-40 yards.
Plyometrics – 1 set of each
Jumps Onto Box
Choose a box or platform that is elevated 15-20 inches. Swing arms and jump up onto box with both feet. Land as softly as possible, then step off, and repeat. Perform 30 reps with both legs. For a more challenging workout, raise the box height, or jump with one leg rather than two. If jumping with one leg, perform only 15 reps per side.
Lateral Jumps Onto Box
Using the same box, jump with both feet sideways. Use your peripheral vision to ensure a safe and soft landing, then step off and repeat. Complete 15 reps for each side. For increased difficulty, jump with one leg.
Fast Feet
Lower the box height to about 2 inches above ankle level. Facing the box, “scissor” the feet on and off one at a time, moving as fast as possible, and swinging arms in a running motion. Complete 40 fast feet.
Lateral Ski Hops
Stand facing sideways, with one foot on the box and one foot off. Maintaing a quarter squat position, with the knees bent and torso slightly forward, jump over the box in a lateral direction, switching feet so that the opposite leg is above the box. Reverse and jump the other direction. Complete 20 repetitions.
Speed – 4 sets of each
Lean-fall-run
Stand as tall as possible. Slowly let body fall forward until your center of gravity “pulls” one leg out in front to catch your body. Immediately break into a 20 yard sprint, maintaining a forward lea
The field of dentistry is a challenging one. Becoming a dentist can require not only years of schooling, but also years of research and laboratory work. Even if you have an interest in the dental field, you may have discovered this interest later in life, or had other obligations to fulfill, and these requirements may have proven too harsh. You may have gone down another career path and become a successful professional in another field, while never losing interest in the science of dentistry. It may interest you to know that there are many dental credentials and degrees that you can pursue that will qualify you to be an active part of the dental world. Moreover, many of these degree and credential programs can be pursued online or through distance education.Have you considered a dental hygiene degree? Many accredited universities offer distance education Bachelors Degrees or certifications in Dental Hygiene. These courses often ask for no residency or other clinical requirements, so the entire degree can be achieved from one's one
To perform lumbar circles, stand as tall as possible with feet in neutral position. Bending to the side with the trunk, allow the body to “fall” to the side, keeping the arms hanging at the side and the body limp like a rag doll. Circle the torso in front of the body, keeping the head and arms relaxed, and back around to the other side. All movement should originate from the spine, not the head. Perform 5 repetitions, or “circles” in each direction.
Scorpion – improve hip joint mobility, relax thoracic spine, stretch hip flexors.
Lie on the stomach with both arms in a “T” shape out to either side. The head rests on the ground, facing to the right. Lift the right leg off the ground and move it across and over the body towards the left hand. When you do this, you will feel your hip “open” and the knee naturally point up towards the sky. Hold 15-20 seconds for each side. Repeat for the opposite side.
Cobra – improve low back mobility, stretch inspiratory muscles around rib cage.
Lie on the stomach with feet pointed “shoelaces down” and the hands planted in a pushup position. Keeping the hips as close to the ground as possible, push the arms into extension. Look forward and keep your breathing relaxed. Hold 15-20 seconds.
Cross Legged Stretch – stretch IT band, hip abductor muscles and glutes.
Lie on your back and cross your legs like you are sitting in a chair (outside of right foot on top of left knee. Reach through the triangle that is produced by the right thigh/shank, and left thigh. Hold onto the left thigh. Pull on the left thigh, causing the right leg to open into the stretch. Hold 15-20 seconds. Repeat for the opposite side.
Hip Twist
Lie on your back with both arms in a “T” shape out to either side. Keeping the left leg straight, bend the right leg to about 90 degrees and move it across the body towards the left side, while trying to maintain the “T” shape with the hands by pushing the right shoulder into the ground. Hold 15-20 seconds. Repeat for the opposite side.
Warm-up
Power Skip – improve ground reaction force, hip extensor mobility, and elastic recoil.
Perform a regular “playground” skip, but push as hard as you can against the ground with one leg with driving the other leg as high as possible, so that you achieve a bounding motion with each skip. 1 set of 30-40 yards.
Bounding – improve ground reaction force and elastic recoil.
Run with a bounding motion, driving the foot as hard as possible into the ground, and driving with the arms like a sprinter. You should feel like you are running as fast as possible with a “pause” in mid-air. 1 set of 30-40 yards.
Carioca “Grapevine” – improve inner/outer thigh mobility and lateral ground reaction force.
Facing one direction, move the right leg out and away from the body, then drive the left leg across the right leg. Push off the left leg as hard as possible while swinging the right leg out to the side again. Travel 30-40 yards in one direction, then repeat in the opposite direction, this time leading with the left leg and swinging the right leg across the body.
Long Low Backpedal – improve hip flexor mobility and ground reaction force.
Bend forward at the waist to almost 90 degrees. Then run backwards, maintaining a “low” bend at the waist and pushing as far out behind as possible with each leg. 1 set of 30-40 yards.
Plyometrics – 1 set of each
Jumps Onto Box
Choose a box or platform that is elevated 15-20 inches. Swing arms and jump up onto box with both feet. Land as softly as possible, then step off, and repeat. Perform 30 reps with both legs. For a more challenging workout, raise the box height, or jump with one leg rather than two. If jumping with one leg, perform only 15 reps per side.
Lateral Jumps Onto Box
Using the same box, jump with both feet sideways. Use your peripheral vision to ensure a safe and soft landing, then step off and repeat. Complete 15 reps for each side. For increased difficulty, jump with one leg.
Fast Feet
Lower the box height to about 2 inches above ankle level. Facing the box, “scissor” the feet on and off one at a time, moving as fast as possible, and swinging arms in a running motion. Complete 40 fast feet.
Lateral Ski Hops
Stand facing sideways, with one foot on the box and one foot off. Maintaing a quarter squat position, with the knees bent and torso slightly forward, jump over the box in a lateral direction, switching feet so that the opposite leg is above the box. Reverse and jump the other direction. Complete 20 repetitions.
Speed – 4 sets of each
Lean-fall-run
Stand as tall as possible. Slowly let body fall forward until your center of gravity “pulls” one leg out in front to catch your body. Immediately break into a 20 yard sprint, maintaining a forward le
You get real, practical Linux training when you get Linux running on a computer system, and you work with it to get experience.Once you get the Linux OS (operating system) running, you can learn how to use Linux desktops, run Linux software programs, and most importantly, go to the Linux command line to run Linux commands - the real power behind Linux system administration.Two popular methods of getting to work with the Linux OS are:1. Install Linux from CD or DVD onto the hard disk in a system2. Boot and run Linux from Linux live CDs or DVDs (without installing Linux)Here are some of the pros and cons of installing Linux on a system and running Linux from a live CD or DVD.Linux Live CDs - Pros1. The Linux OS boots and runs in just a few minutes entirely from a single Linux live CD (or DVD).2. A lengthy Linux installation is not required. You don't need to provide a lot of settings to the Linux installation routine and then wait while the Linux OS and Linux software programs are co
Cross Legged Stretch – stretch IT band, hip abductor muscles and glutes.
Lie on your back and cross your legs like you are sitting in a chair (outside of right foot on top of left knee. Reach through the triangle that is produced by the right thigh/shank, and left thigh. Hold onto the left thigh. Pull on the left thigh, causing the right leg to open into the stretch. Hold 15-20 seconds. Repeat for the opposite side.
Hip Twist
Lie on your back with both arms in a “T” shape out to either side. Keeping the left leg straight, bend the right leg to about 90 degrees and move it across the body towards the left side, while trying to maintain the “T” shape with the hands by pushing the right shoulder into the ground. Hold 15-20 seconds. Repeat for the opposite side.
Warm-up
Power Skip – improve ground reaction force, hip extensor mobility, and elastic recoil.
Perform a regular “playground” skip, but push as hard as you can against the ground with one leg with driving the other leg as high as possible, so that you achieve a bounding motion with each skip. 1 set of 30-40 yards.
Bounding – improve ground reaction force and elastic recoil.
Run with a bounding motion, driving the foot as hard as possible into the ground, and driving with the arms like a sprinter. You should feel like you are running as fast as possible with a “pause” in mid-air. 1 set of 30-40 yards.
Carioca “Grapevine” – improve inner/outer thigh mobility and lateral ground reaction force.
Facing one direction, move the right leg out and away from the body, then drive the left leg across the right leg. Push off the left leg as hard as possible while swinging the right leg out to the side again. Travel 30-40 yards in one direction, then repeat in the opposite direction, this time leading with the left leg and swinging the right leg across the body.
Long Low Backpedal – improve hip flexor mobility and ground reaction force.
Bend forward at the waist to almost 90 degrees. Then run backwards, maintaining a “low” bend at the waist and pushing as far out behind as possible with each leg. 1 set of 30-40 yards.
Plyometrics – 1 set of each
Jumps Onto Box
Choose a box or platform that is elevated 15-20 inches. Swing arms and jump up onto box with both feet. Land as softly as possible, then step off, and repeat. Perform 30 reps with both legs. For a more challenging workout, raise the box height, or jump with one leg rather than two. If jumping with one leg, perform only 15 reps per side.
Lateral Jumps Onto Box
Using the same box, jump with both feet sideways. Use your peripheral vision to ensure a safe and soft landing, then step off and repeat. Complete 15 reps for each side. For increased difficulty, jump with one leg.
Fast Feet
Lower the box height to about 2 inches above ankle level. Facing the box, “scissor” the feet on and off one at a time, moving as fast as possible, and swinging arms in a running motion. Complete 40 fast feet.
Lateral Ski Hops
Stand facing sideways, with one foot on the box and one foot off. Maintaing a quarter squat position, with the knees bent and torso slightly forward, jump over the box in a lateral direction, switching feet so that the opposite leg is above the box. Reverse and jump the other direction. Complete 20 repetitions.
Speed – 4 sets of each
Lean-fall-run
Stand as tall as possible. Slowly let body fall forward until your center of gravity “pulls” one leg out in front to catch your body. Immediately break into a 20 yard sprint, maintaining a forward le
Ask most leaders to describe team building or team development and they will immediately talk of offsites or 'away-days', paintballing, high-ropes exercises and orienteering. All fantastic in their own rights, but forget them for a moment and consider this: used in the right way, the plain old team meeting is one of the most effective, easily-organised and least costly tools for team building and development.I recently spoke to a sales manager preparing to go to a team meeting offsite, and he was not looking forward to it! When I asked him why he told me that whilst these meetings are always good fun, they have some serious failings:they are badly planned - team meetings appear to be called at random, with little notice, and there is never an agenda in advancethey are always focused on the future - the whole meeting is spent looking forward towards long-term, high-level goals and the team never refers back to what was agreed last time or to consider the lessons that can be learned from
Run with a bounding motion, driving the foot as hard as possible into the ground, and driving with the arms like a sprinter. You should feel like you are running as fast as possible with a “pause” in mid-air. 1 set of 30-40 yards.
Carioca “Grapevine” – improve inner/outer thigh mobility and lateral ground reaction force.
Facing one direction, move the right leg out and away from the body, then drive the left leg across the right leg. Push off the left leg as hard as possible while swinging the right leg out to the side again. Travel 30-40 yards in one direction, then repeat in the opposite direction, this time leading with the left leg and swinging the right leg across the body.
Long Low Backpedal – improve hip flexor mobility and ground reaction force.
Bend forward at the waist to almost 90 degrees. Then run backwards, maintaining a “low” bend at the waist and pushing as far out behind as possible with each leg. 1 set of 30-40 yards.
Plyometrics – 1 set of each
Jumps Onto Box
Choose a box or platform that is elevated 15-20 inches. Swing arms and jump up onto box with both feet. Land as softly as possible, then step off, and repeat. Perform 30 reps with both legs. For a more challenging workout, raise the box height, or jump with one leg rather than two. If jumping with one leg, perform only 15 reps per side.
Lateral Jumps Onto Box
Using the same box, jump with both feet sideways. Use your peripheral vision to ensure a safe and soft landing, then step off and repeat. Complete 15 reps for each side. For increased difficulty, jump with one leg.
Fast Feet
Lower the box height to about 2 inches above ankle level. Facing the box, “scissor” the feet on and off one at a time, moving as fast as possible, and swinging arms in a running motion. Complete 40 fast feet.
Lateral Ski Hops
Stand facing sideways, with one foot on the box and one foot off. Maintaing a quarter squat position, with the knees bent and torso slightly forward, jump over the box in a lateral direction, switching feet so that the opposite leg is above the box. Reverse and jump the other direction. Complete 20 repetitions.
Speed – 4 sets of each
Lean-fall-run
Stand as tall as possible. Slowly let body fall forward until your center of gravity “pulls” one leg out in front to catch your body. Immediately break into a 20 yard sprint, maintaining a forward le
One of the biggest reasons we are getting so fat is no secret, we eat more calories than we burn. For example, if you take in 2000 calories a day and you only burn or excrete 1900 then you have a net increase of about 100 calories per day, which translates to about 10lbs of increased body weight per year. Do this year after year and you find yourself 50lbs overweight in just a few years.There are three main ways that we burn caloriesFirst, is our basal metabolic rate (called BMR). These are the calories that we burn just lying still. The calories we burn just breathing, pumping blood around and basic physiology. In individuals that have a sedentary occupation and don't exercise much, this accounts for most of the calories burned.Second, are the calories burned from eating and digesting food. These are called the TEF or Thermic Effect of Food. This accounts for about 10 – 15% of total daily calories burned by most people.Third, are the calories burned by physical activity. Most people think of these as the calor
Lateral Jumps Onto Box
Using the same box, jump with both feet sideways. Use your peripheral vision to ensure a safe and soft landing, then step off and repeat. Complete 15 reps for each side. For increased difficulty, jump with one leg.
Fast Feet
Lower the box height to about 2 inches above ankle level. Facing the box, “scissor” the feet on and off one at a time, moving as fast as possible, and swinging arms in a running motion. Complete 40 fast feet.
Lateral Ski Hops
Stand facing sideways, with one foot on the box and one foot off. Maintaing a quarter squat position, with the knees bent and torso slightly forward, jump over the box in a lateral direction, switching feet so that the opposite leg is above the box. Reverse and jump the other direction. Complete 20 repetitions.
Speed – 4 sets of each
Lean-fall-run
Stand as tall as possible. Slowly let body fall forward until your center of gravity “pulls” one leg out in front to catch your body. Immediately break into a 20 yard sprint, maintaining a forward lean and mid to front forefoot strike.
Mountain Climber Sprints
Get into a pushup position. Drive your right knee up towards your left elbow, then your left knee up towards your right elbow. Repeat 5x for each side. On the last knee drive, push against the ground and into a 20 yard sprint.
Heel-to-Butt Fast Feet Turnover
“Bounce” for 20 yards with a very small stride length and as high a turnover as possible, attempting to touch the heel to the butt with each stride. Swing the arms in a normal running pattern.
Core – 3 sets of each
Dead Bug
Lie on back with right knee bent up towards chest, right arm fully extended back behind you, and head/upper shoulders up “looking at bellybutton”. Your left arm should be extend at your side and your left leg fully extended. The abs should feel tight. Switch sides, extending the right leg, bringing the extended right arm to the side, and flexing the left leg and bring the left arm overhead. Complete 10 reps to each side.
Single Leg Bridge
Lie on back with one leg bent and one leg “hovering” above the ground. Arms should be resting at the side, palms facing down. Push through the foot of the bent leg so that your hips/torso move up towards the sky. Extend as far as possible, so that if feels like your butt cheeks are squeezing together. Complete 10 reps for the right side, then switch legs.
Side Plank Holds
Lie on your left side with legs fully extended and right foot stacked on top of left foot. Left arm should be bent at 90 degrees with your body weight on the upper left arm between the shoulder and elbow. Press the side of your body that is facing up (your right side) up towards the sky. Hold for 20-30 seconds, then switch sides.
If you have more questions about speed, power, agility, core, or other facets of specialized training for triathletes, you can e-mail elite@pacificfit.net I’d be glad to give you training advice. Specialized sets to make you a blazing fast multi-sport athlete are also included with the triathlete training package at Pacific Elite Fitness. Be sure to check out our weekly and monthly training specials – it’s time to start training smart at www.pacificfit.net!
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