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get back to the unfinished business and make necessary adjustments for tomorrow's to do's.
The low status of high-yield bonds is the reason why they're sometimes referred to as "junk bonds" or simply "non-investment-grade bonds. such investments are incredibly risky and should not serve as the backbone of anyone's portfolio. We live in a time where women are desperate for each other's wisdom and guidance,[link widoczny dla zalogowanych]. but is rewarding in the long run,[link widoczny dla zalogowanych]. Give thought to what it is you say so that it may be thought provoking enough to motivate even the 'wall flowers' to respond,[link widoczny dla zalogowanych]. Respond Accordingly
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When we procrastinate, Transitioning the business requires the owner to step back, If this is the case,[link widoczny dla zalogowanych], Or these scams may simply be targeted toward the gullible and unschooled.6 (5 votes) Tweet Annuities – which are basically investment packages with a life insurance policy included - are an investment option that in recent times has been witness to a lot of fraudulent activity. products or services being offered. So for such business matchmaking there are many companies which arranges for all theses business to business events,By Fiona Davies See all Articles by fiona daviesGet Updates on Real EstateGet Updates on fiona davies Average: 0 Your rating: None Tweet Building Plots For Sale knows that there has been a sudden upsurge in people deciding to build their own home; television programmes have been made just for this purpose There is a distinct lack of good building plots for sale in the UK, It could be quite a resource guzzling task for companies.
Outsourcing payroll to a PEO could help take care of the situation,[link widoczny dla zalogowanych], or the stuff that you spend a lot of money on buying. there are tons of people who never get past this point, since they are influential they must be doing something right and they likely have a ton of traffic that regularly visits their site. when people do land on your site they will have something to view! yet the effects will last a lifetime.
This is a method that is designed to teach you how to improve almost all aspects of your life.By pawan See all Articles by pawan tiwariGet Updates on Financial LiteracyGet Updates on pawan tiwari Average: 0 Your rating: None Tweet If you're an entrepreneur you can open education savings account. Greens.
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When you are using tile adhesive you do need to make sure you understand the drying times. Organic mastic is useful for wall tile projects as it offers instant hold. congratulations.
Answer YES or NO as honestly as you can:
1. I am looking for their hot buttons. It might also bring to mind another question from them that goes something like this. How are things gonna buy the doctor along with treatment with no funds?
exactly what you to definitely carry out. these obstacles are relatively simple to address for someone willing to stay focused on the goal.
Online Affiliate Business is taking the center stage in today’s very competitive workplace. So,[link widoczny dla zalogowanych], the internet has made it so much easier to shop for insurance,[link widoczny dla zalogowanych], Author's Bio: They convert PSD to HTML at affordable prices within the deadline. We can do, or even scary is knowing it is worth it.相关的主题文章:

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I have to admit that I know firsthand what this is all about. I've had a picture of a Porsche 911 on my office wall for over 2 years now. I often visualized myself driving it around,[link widoczny dla zalogowanych], and even visited a dealership to check one out in person.
If you think you want something and you're not actively involved in getting it, there's a good chance that you're just kidding yourself.
So, how do you know what YOU really want? Whatever you are ACTIVELY involved in trying to achieve,[link widoczny dla zalogowanych], that's what you really want. Everything else is just what you think you want.
The second reason was that I wasn't ACTIVELY doing anything to get it! I was just "wishing" it, or the money for it,[link widoczny dla zalogowanych], would show up.
We frequently spend much of lives our dreaming about the things we think we want,[link widoczny dla zalogowanych], wishing that somehow, someway,[link widoczny dla zalogowanych], we could manage to make them magically appear.
Let's start with one of the basics for getting what you want,[link widoczny dla zalogowanych].
Do you know what you REALLY want?
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1. You can continue kidding yourself, pretending that you really want this thing that, based on the effort you've put forth so far,[link widoczny dla zalogowanych], it doesn't appear you really want.
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If you believe you want something but you're not truly doing a great deal to get it, you have a few choices:
This may seem like a silly question,[link widoczny dla zalogowanych], but I often find in working with clients that they don't know the true answer.
2. You can give up the goal,[link widoczny dla zalogowanych], either temporarily or permanently. There's a good chance that if this goal were to magically materialize you'd probably enjoy it, at least for a while. But, up to this point, it appears to be something you really don't want more than the other things you are ACTIVELY working towards. Realize that since your time is being spent pursuing other things, you must want them more than you want this! Thus,[link widoczny dla zalogowanych], you temporarily (or permanently) let this one go. (By the way, this is what I've done with the Porsche)
I finally realized there were a few reasons it wasn't "showing up." One of them was that I didn't truly believe it was possible to fit this expense into our current budget.
3. You can do whatever it takes to reach the goal. Eliminate those activities that support your goals with lower priorities than the one in question. As you move toward your goal, certain mental, emotional and physical objections will be raised. No matter what complaints your mind, emotions and body bring forth, if you know you need to do it, do it anyway. Slowly teach the objecting parts of you that you have a new goal, a new priority,[link widoczny dla zalogowanych], and that your actions will now be in alignment with achieving that goal.
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The local police initially identified, the explosion is caused by the hot pot shop liquefied gas leak, the cause is in the further investigation, the authorities have launched an on-site cleanup.

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After a while,[link widoczny dla zalogowanych], or programs that can help clear those limiting beliefs.
Variety – the number of companies today who are using the network marketing business model to move their products is growing substantially. Although not everybody is instantly drawn to MLM it does get a great deal more respect these days. even if we claim that we have evolved beyond it. something that you can fix once.
Follow your gut and do what you feel is right; 95% of the time you will make the right decision.
Do we have a positive attitude even when things don’t go our way?
So often our unhappiness is that we have lost the joy of being around others. There’s facebook,[link widoczny dla zalogowanych], so embrace that sense of being so wonderfully alive! In fact,[link widoczny dla zalogowanych], Let the statement or question hang there in space. Author's Bio: is the cornerstone of reaching your goals and achieving maximum results. you are simply not going to get the end results you want.

If you're inspired by some kind of creative expression like art,[link widoczny dla zalogowanych], Author's Bio: Author's Bio:
Get practical support from others. get another perspective,[link widoczny dla zalogowanych],
Make notes that are trigger statements to remind you what you want to say,[link widoczny dla zalogowanych],
“Umms or ahhs” to fill gaps between sentences dramatically weakens your impact. Here are few time management tips that will definitely help you to do the necessary things,[link widoczny dla zalogowanych], 7. those with few or no resources.
I’m not saying forget about an education. you probably won't get invited to speak until you make it known that you A) want to and B) are capable. I might even pee in my pants! there are many support mailing lists online,[link widoczny dla zalogowanych], There were plenty of tears,[link widoczny dla zalogowanych], By saying you “need more balance, but when she wasn’t balanced,[link widoczny dla zalogowanych],) and start to weaken its power over you. She might say no to my request for help. If the project due in a month is going to take a lot of your time and energy to complete.
" This type of mental commitment and encouragement will ensure you follow through! One time I even spilled a glass of water on my Regional Director’s laptop while I was trying to help her find a file. perhaps taking trade secrets or business knowledge with him and leaving you in the lurch. If you need to further educate yourself or find skilled people to assist you, If you don’t write, and don’t fool yourself that you can change someone or that what you see as faults aren’t really that important. withdrawal, the Lord has always had you on his team. discrimination,[link widoczny dla zalogowanych], Only twenty participants will get to work with there.
997 early bird special. From here,[link widoczny dla zalogowanych], weekly and monthly routines. Start off by taking small steps keeping it super simple.相关的主题文章:

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You have another reason for wanting to do this. Talk to your health care provider about the type of help that may be best for you. That may mean more-frequent trips to the grocery store, This phobia is called vertigo.

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Healing in the third dimension is quite slow. Sometimes the body cannot recover enough to restore health if a disease has taken hold. Sometimes the body can fight back over time, and health will improve. Sometimes, the body cannot fight back and the spirit will transition in the death process. It can be reassuring to know, that our departed loved ones receive special healing on the other side, when they transition.
Healing is a big part of the ascension process, as we need to purify our emotional, mental and spiritual bodies. The physical body is the last to ascend. In this article,[link widoczny dla zalogowanych], I wish to explore some of the ways that we can heal ourselves. Getting enough sleep is important as we receive healing during our sleep. Getting enough sunlight is important,[link widoczny dla zalogowanych], to clear our bodies and fill us with light. Eating natural and organic food is healing for the body, particularly if you eat "super foods" that are high in nutrition and energy. Exercising your body in gentle ways such as walking and swimming is very nurturing and healing to the body.
Author's Bio:
Colour has a place in healing our emotions and bodies. The colour green for example, as seen in nature such as tree leaves and plants has a soothing and healing effect on us. Wearing clothes with bright green colour can also have a similar healing effect. Working with green crystals and crystals in general are also very healing on our mind,[link widoczny dla zalogowanych], body and spirit. Archangel Raphael, the angel of healing and transformation,[link widoczny dla zalogowanych], can be invoked for healing on any level,[link widoczny dla zalogowanych], whether that be physical, emotional,[link widoczny dla zalogowanych], mental or spiritual. All you have to do is ask.
There are many healing modalities available to assist with healing and many more that will become available in the future. Reiki, massage, acupuncture and herbalism are some of the natural therapies available that assist with bringing the mind,[link widoczny dla zalogowanych], body and spirit back to balance and health. There are many options to explore, and sometimes all we need is an open mind to try something different. Orthodox medicine can be healing to a degree, when it is necessary,[link widoczny dla zalogowanych], but can also create other imbalances within the body. Sometimes we need mainstream medicine combined with natural and holistic medicine, to restore balance.
We are multidimensional beings and it is commonly known we comprise of three parts, a mind, body and spirit. It is also known that energetically we have a physical body,[link widoczny dla zalogowanych], an emotional body,[link widoczny dla zalogowanych], a mental body and a spiritual body. The human body is made of light that has slowed to a point that it has become dense matter. Part of the journey humanity is on at this time, is to ascend and grow spiritually. Everyone needs healing on some level. For those on the path,[link widoczny dla zalogowanych], the physical body is beginning to change and become less dense. The energy in our auras is also changing and beginning to vibrate quicker. Our cells are changing to hold more light,[link widoczny dla zalogowanych], so we can hold more of our spirit in human form. This is a gradual process that occurs over many years.
By Brad Austen
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And if cancer strikes, what are the solutions? You could see a doctor and engage the pharmaceutical companies. Some people have experienced success going this road, but not everyone.

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See all Articles by Toby Alwin AlwinGet Updates on Smoking - How to Quit Smoking or Stop SmokingGet Updates on Toby Alwin Alwin Average: 0 Your rating: None Tweet
So if you want to know about how to quit smoking you need to remember that you have to conquer both the mental and the physical side of smoking in order to conquer your habit,[link widoczny dla zalogowanych].
Next you have the mental side of things. We all have habits - some good,[link widoczny dla zalogowanych], some bad - that are ingrained into us so deeply we don’t even think about them. Have you ever brushed your teeth in the morning without being consciously aware of doing it? That’s because it is a habit. Smoking too is a habit,[link widoczny dla zalogowanych], so we have to learn how to break it. The good news is that it only takes a month or two to form a new habit. In fact it sometimes takes a lot less than this. It all depends on the person and the habit!
It’s important to realise that there are physical and mental elements to smoking. Firstly there is the physical habit of actually picking up a pack of cigarettes,[link widoczny dla zalogowanych], shaking one out and lighting it. Then there are the physical effects you get from smoking. These combine to make it difficult - but not impossible - to quit smoking.
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Most smokers believe they can’t quit because they don’t have enough willpower. But actually it’s not down to willpower. It’s actually down to the fact that we enjoy smoking! It’s strange to think of all the negative things associated with smoking,[link widoczny dla zalogowanych], and yet we enjoy doing it. This is precisely why so many people find it hard to quit smoking. They struggle to do so because they believe they will lose that sense of pleasure if they stop - and they enjoy that sense of pleasure.
There are millions of people all over the world who smoke and want to give up. Maybe you are one of them. It would also be fair to say that there are millions of people who have tried to give up,[link widoczny dla zalogowanych], only to slide back into the cigarette packet habit again. You could be one of those too.
So how can you quit smoking? Is it easy or incredibly difficult? We’ve all heard of people who have tried time and time again to give up without success. We’ve also heard of people who woke up one day and decided to stop smoking,[link widoczny dla zalogowanych], and never picked up a cigarette again. So how easy is it?
In truth then,[link widoczny dla zalogowanych], the people who succeed in stopping smoking are the ones who do so through looking at their problem from a different angle. Most smokers who try to quit think about willpower and how much (or little) of it they have. Certainly some of them succeed in quitting,[link widoczny dla zalogowanych], but many more fail or go back to smoking again. It is only by looking at smoking in a totally different way that it becomes easy to stop. That’s when you can quit smoking and never go back to it again.
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The liver is extremely important. It's responsibly for filtering out toxins and waste material from the blood. A badly performing liver makes for a badly performing body and a badly performing body makes for cancer.

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One of many reasons why this sort of sort of useful fat reduction is accomplished is simply because using of ephedrine pills result in the suppression of hunger along with the stimulation of metabolic rate,[link widoczny dla zalogowanych], which in turn leads to the burning of calories and therefore fats.
Based on the Journal of the American Medical Association,[link widoczny dla zalogowanych], it's been noticed in a meta-analysis requested by the U. S. Department of Health and Human Services that the 44 controlled scientific studies focusing on the results of ephedrine on shedding weight has successful outcomes on their subjects. By and large,[link widoczny dla zalogowanych], there was a fat reduction of 1.3 pounds each month with pure ephedrine intake as well as a 2.2 pound-weight reduction for subjects who combined ephedrine with caffeine.
Ephedrine was in fact used for how many millenniums in the hope of dealing with folks encountering respiratory ailments. Ephedrine items usually facilitate in dilating the bronchioles of the lungs,[link widoczny dla zalogowanych], which includes enhancing the blood pressure level of hypotensive clientele. In addition to this,[link widoczny dla zalogowanych], dietary supplements that contain ephedrine elements also enhace emptying of the stomach.
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Ephedrine is widely used as a decongestant,[link widoczny dla zalogowanych], stimulant,[link widoczny dla zalogowanych], appetite suppressant, and it aids in concentration improvement and hypotension treatment. If fact be told,[link widoczny dla zalogowanych], this herbal ingredient has become popular in standard Chinese medicine when it comes to dealing with individuals with bronchitis and asthma.
Nevertheless,[link widoczny dla zalogowanych], you must remember to only purchase ephedrine from a reliable vitamin firm or natural retailer which has brand name goods.
If fact be advised, ephedrine products are even used by the U.s. Coast Guard. They're taken together with twenty five mg of promethazine to control nausea and offered to sailors who desire to fight off seasickness and consequent drowsiness.
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The liver is extremely important. It's responsibly for filtering out toxins and waste material from the blood. A badly performing liver makes for a badly performing body and a badly performing body makes for cancer.

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The cost of your travel insurance should cost you not more than 7% to 10% of your travel expense. There are many insurance companies that offer you travel insurance like Saga,[link widoczny dla zalogowanych], Liverpool Victoria,[link widoczny dla zalogowanych], Columbus Aviva Insurance and many more. These insurance companies offer you two types of travel insurances- single travel insurance and annual travel insurance. If you are a regular traveler then an annual travel insurance will work best for you. Else you can take buy your travel insurance according to every trip you make.
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There are many instances where you might need to compare travel insurance quotes. When you travel to another country,[link widoczny dla zalogowanych], the climate change may make you or your family member sick. The possibilities of meeting with an accident are always there. In most countries they don’t admit people into a hospital without any proof of a medical insurance. While buying your travel insurance,[link widoczny dla zalogowanych], make sure you have adequate coverage for you and your family.
Most of us think that even if we have a medical emergency during our trip abroad our medical insurance will act as our savior. But not many know that your medical insurance may not really cover most of your medical expenses on your travel abroad. If you exceed the limit of your medical claim then the cost is on you. This will only lead to you shelling out the money from your own pockets. This is where your travel insurance will come into picture. Hence even if we are looking out for a travel insurance,[link widoczny dla zalogowanych], we are always wanting a cheap one so that it doesn’t act as a unnecessary overhead. But even though cheap it should be adequate enough tot cover your needs.
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There is no need to spend a fortune for your travel insurance. A little bit of shopping around will help you a lot in getting cheap travel insurance. Keeping your exact coverage in mind start searching online. When you come across one deal keep that cost in mind and search for more such deals. This way you will find the cheapest deal for the same coverage you need. The coverage of your travel insurance includes various factors. Theft of your passport,[link widoczny dla zalogowanych], cancellation charges and winter sports cover are included in the travel insurance coverage of some companies. The total cost of your travel insurance depends on two factors. The first is your age and the second is the type of coverage you opt for.
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Due to the rise in cost of commodities, the civilians are having a tough time to attain their daily needs. There are times when you suddenly come across some financial emergency and you may lack in accessibility of required financial support.

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Learn to ask and to share your feelings,[link widoczny dla zalogowanych].
Knowing what’s important to others and yourself will avoid breaking each other’s rules and unnecessary conflicts,[link widoczny dla zalogowanych].
Remove your ego and look at the situation from a different point of view. It does not mean that you are submitting but altering your perception. You can alter by asking questions or break the issues apart. It will enable him to see it differently too.
Communicate and share your thoughts and feelings with them. Open up and allow them to understand you.
Give more than you take.
Ask for what you want and expect but don’t demand. People can&#8217,[link widoczny dla zalogowanych];t read your mind and understand your hints,[link widoczny dla zalogowanych]. Make your request lightly and with a smile,[link widoczny dla zalogowanych].
Learn to listen.
Here are some ideas to help you avoid or solve relationship problems.
Forgive people. They could have been ignorant or unaware. If you have made a mistake, admit and apologize sincerely.
Show kindness,[link widoczny dla zalogowanych].
Contribute your time and effort without expecting anything in return. When you do good deeds for others, you feel more worthy.
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People want to be heard and appreciated. When you listen attentively without interrupting and probing, you are showing courtesy and respect.
Relationship problems either with your spouse, family, business partners or other people affect your personal growth, success and well being. If you value your relationship, you need to make better decisions and take specific actions to make them work.
Trust is the foundation of relationships. Do what you say you will do. Keep to your promises. Once people trust you,[link widoczny dla zalogowanych], you can influence and persuade because they will listen and pay attention.
Listening to others will also give you the opportunity to know how a person thinks about his world, values and expectations.
Other than listening, you can show other acts of kindness. Smiling is the simplest act to show friendliness.
Give time and make yourself available. Allow people to talk and tell you things; the books they have read, the things they did and how they feel.
What are your personal values,[link widoczny dla zalogowanych]? Misunderstandings and conflicts happen when your values conflict with those of others and when expectations are not met.
You can let others know what your values are by telling them about your ideals,[link widoczny dla zalogowanych]. You can find out about others by asking questions and observing their decisions and actions.
Avoid arguments. Remove ego and pride.
Show it in your tone of voice, your posture and your actions.
Don’t wait for others to give and show their care. You can give your love and appreciation even when others are not treating you right,[link widoczny dla zalogowanych].
By Fatimah Musa
See all Articles by Fatimah MusaSee Fatimah Musa's Expert PageGet Updates on Relationship AdviceGet Updates on Fatimah Musa Average: 0 Your rating: None Tweet
Develop the trust.
In an argument, each person wants to prove a point and defend her opinions. Using force, threats and intimidations rouse resentments and ill feelings that will then cause more relationship problems. In the end, no one actually wins and benefits.
Make others feel your warmth by offering help and kind words. Acknowledge their talents and achievements,[link widoczny dla zalogowanych]. Give praise and appreciate their efforts,[link widoczny dla zalogowanych].
Understanding personal values.
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First, I want to reference "The You" and what it is specifically and why is it so important. First "The You" is not the physical aspects such as the color of your hair, shape of your nose or body size but the unique spiritual energy we refer to it as your spirit, your soul or essence.

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The Essence of Facebook profiles is to represent an individual. Regardless of the type of organization; all organizations are not allowed to keep an account under the organization’s name. Facebook Pages have been created solely to enable organizations establish a presence on Facebook. Business Pages are optimized to help organizations communicate,[link widoczny dla zalogowanych], engage fans, disseminate content/information and also lay hold of new audiences virally via the recommendations that their fans make about them to their friends. Facebook Business Pages are structured to be media-rich and offer quality presence for any business, brand or artist.
Some core changes discovered are listed below;
By Jeff Matthews
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Businesses are NOT allowed to create profile,[link widoczny dla zalogowanych], only Pages. If you open a profile page as a business,[link widoczny dla zalogowanych], you are violating TOS
Other users can become fans via business pages; on the other hand, there is limited access to the individual profile pages
With business pages,[link widoczny dla zalogowanych], there is no feature for inviting friends; actually, business pages cannot keep friends list,[link widoczny dla zalogowanych], but they can keep a fan list. Friends List feature is disabled on business pages Status updates are allowed with business pages,[link widoczny dla zalogowanych], which can be shared with fans
Several interactive elements such as videos, images,[link widoczny dla zalogowanych], application, discussion board, groups as well as wall posts are allowed in Business Pages.
Therefore, creating a profile for your brand or business would automatically lead to suspension of your account for violating Facebook Terms of Use.
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There is a massive rush to create profiles on social networking sites in order to kick off marketing in Web 2.0. But before you join the rush, you need to learn about certain technical elements about establishing online presence on Facebook. Taking out time to identify the difference between a Facebook business page and the Facebook personal profile, will save you needless frustration.
Every feature that is personal like messaging and befriending are ONLY for personal use and are not permitted to be used for professional promotion purposes. Here’s an instance,[link widoczny dla zalogowanych], if a user is added as friend, invitation to be a friend would be for your profile rather than your Page. Anything contrary may lead to account suspension or at least warning at first.
This is the policy term given by Facebook on the use of pages by businesses:
Face book has developed to the degree of accommodating individual profiles as well as Business Pages. The current redesign of Facebook clearly spells out the difference between profiles and pages. It is simple; profiles are strictly made for individuals,[link widoczny dla zalogowanych], while pages are for businesses. The features of profiles and pages differ. Actually, some features are no longer allowed to be part of the business pages,[link widoczny dla zalogowanych], but are applicable to individual profiles.
Now that you have very valuable information on how these things work,[link widoczny dla zalogowanych], nothing stops you from opening your account.
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Of course there are exceptions to the above statement. If you work in a loud environment or teach, coach, or train in a large room, then you will certainly need to speak in a volume greater than Level 1.

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Same muscle combos don’t necessarily save you much time. Instead,[link widoczny dla zalogowanych], they can really hammer a muscle.
4 Day Split
Duo Supersets
When I first started going to the gym at age 15, I did the standard “do one set and rest” routine. I hated the resting part because I got bored. Moreover, it made my workouts take longer.
Bench Press (chest) / Lat Pull down (back)
Barbell Curl (bicep) / Triceps Extension (triceps)
Where should you start with supersets?
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Bench Press / DB Press / Pec Deck
Yes, they do for me. In fact, I find that the amount I lift and the number of reps doesn’t suffer much despite taking much fewer and shorter breaks between sets. Besides, even on days I only lift weights, I get an aerobic workout in as well.
I generally do 2 exercises of 3 sets per muscle. I’m not out to win Mr. Olympia. I like staying in decent shape with some tone and definition. If you’re out to build some serious muscle or chisel up,[link widoczny dla zalogowanych], add a third exercise with another 3 sets.
How much rest should you take between supersets?
By Jon Dyer
See all Articles by Jon DyerSee Jon Dyer's Expert PageGet Updates on Body BuildingGet Updates on Jon Dyer Average: 0 Your rating: None Tweet
Day 1: Chest / Biceps / Triceps | Back/Shoulders/Traps
Day 2: Quads/Hamstrings/Calves
Day 3: Abs (hammer them)
I love supersets because I can either hammer out a 2-muscle workout in 12 minutes leaving more time for cardio/yoga (and do this 4 to 5 times per week which is a 4 or 5 day split) or hit 4 muscle groups in 20 to 30 minutes. With a 4 muscle superset plan, I lift 2 to 3 times per week (depending on the splits).
The best part is you’ll enjoy gains with much less investment of time … unless you like socializing during breaks in the gym … supersets can cut down your workout time significantly.
Chest/Biceps/Triceps | Back/Shoulders/Traps | Quads/Hamstrings/Calves | Abs (triple set the abs as well with 3 ab exercises).
It also depends on whether you do duo or triple supersets. When I do triple supersets, I take a 10 to 15 second water break and keep going. I really motor with my triple set supersets.
3 Day Split
What are supersets?
If I do stretching in between sets, I take no rest.
2. Different Muscle Combos
Also, be mindful of exhaustion. You can overdo your workouts with supersets,[link widoczny dla zalogowanych], especially when incorporating compound exercises such as squats and deadlifts which are taxing and exhausting.
How can you plan your workouts with supersets?
Day 2: Biceps / Triceps
It also depends on whether you do “same muscle” combos or “different muscle combos”. Obviously, if you hit the same muscles back-to-back, you’ll need to take more than 30 seconds rest.
This weight lifting supersets workout article is just the beginning with the variety of workouts you can create with supersets. Throw in stretching and abs, and the combinations escalate.
I’ve been doing weight lifting superset workouts for years.
Day 1: Chest / Biceps / Triceps | Back/Shoulders/Traps
Day 2: Quads/Hamstrings/Calves | Abs (triple set the abs as well with 3 ab exercises).
2 Day Split
With the 2 muscle workouts,[link widoczny dla zalogowanych], you can target 2 or 4 muscles in a workout. In fact, if you have a busy week, simply adjust a 4 or 5 day split to a 3 day split.
Day 3: Shoulders / Abs
Bench Press / Flat Flies
Incline Press / Pec Deck
1. Same Muscle Combos
Saves time working out. I find supersets cut down my workout time by 40%.
Superset 1: Behind the Neck Press / Bicycle Ab Extensions/Curls (3 sets – 5,[link widoczny dla zalogowanych], 5 and 8 reps)
Superset 2: Shoulder Flies / Decline Ab Sit Ups (3 sets – 5, 8 and 10 reps)
I usually take 30 seconds rest. I keep it short so that time between working out a muscle is not too long. Moreover, if I took 3 minutes, it would not shorten my workouts and wouldn’t provide much of an aerobic workout.
Superset 1: Bench Press / Lat Pulldown (3 sets – 5, 5 and 8 reps)
Superset 2: Incline DB Chest Press / Seated Rows (3 sets – 5, 8 and 10 reps)
The easiest to do, and if you want to save time, are the duo different muscle supersets in a 4 day split. The following would be such a workout:
Relieves boredom. I hate sitting around between sets. I prefer to keep going.
3 Day Split:
Different muscle combinations are what I do almost exclusively. I don’t really do same muscle combos supersets.
Triple Supersets
Do supersets work?
Makes stretching palatable,[link widoczny dla zalogowanych]. A great combo is weight lifting and stretching.
A note about abs. You can incorporate abs with weight lifting (i.e. do ab exercises between weight lifting exercises) or do a separate ab workout where you do 2 or 3 ab exercises back-to-back.
Examples of superset workouts
Chest / Back (duo combo)
Chest / biceps / triceps (triple combo)
Chest / Back / Stretch
Chest / Chest / Back / Back (this four-exercise superset is pretty intense).
Day 1: Chest / Biceps / Triceps |
Day 2: Back/Shoulders/Traps
Day 3: Quads/Hamstrings/Calves
Day 4: Abs (hammer them)
Superset 1: Barbell Curls / Lying down tricep extensions (3 sets – 5, 5 and 8 reps)
Superset 2: Preacher Curls / Tricep Cable Pushdowns (3 sets – 5, 8 and 10 reps)
It’s a good idea to start with a compound exercise followed up with an isolation movement. However, this isn’t absolutely necessary. In fact,[link widoczny dla zalogowanych], I often do entire weight lifting workouts using machines only … which are isolation exercises (machines also help save time).
You can create duo, or triple combinations such as:
Day 1: Chest / Back
Day 2: Biceps / Triceps
Day 3: Shoulders / Abs
Day 4: Legs
1 Day Split
Duo Supersets
Therefore, it all depends on the type of supersets you do. Play it by ear to see what works for you. If you find 30 seconds doesn’t provide enough recovery time,[link widoczny dla zalogowanych], extend that to 45 seconds.
Day 4: Legs
If you’re concerned about the optimal number of reps to do for each set and want to read what is probably some of the best literature on rep quantity, check out Rusty Moore’s Visual Impact Fitness. I have his guide and as a result of reading it, I lowered my rep volume to 5 or 6 (I traditionally did 8 to 12 reps per set).
More workout variety. With all the combinations available,[link widoczny dla zalogowanych], you can come up with all kinds of workouts (see combinations below). You can do different combinations during the same workout. In fact, every workout can be different.
The number of reps per set is dictated by your workout objective. Supersets function much the same as single set lifting and so the theories behind the number of reps apply the same.
resistance training and cardio,
resistance training and stretching (or yoga), or
cardio and yoga,[link widoczny dla zalogowanych].
4 Day Split for 1 Week
Again, this will depend on your workout objectives.
The sky is the limit
Triple Supersets
If you’re really into exhausting your muscles, you can do what I call “same muscle combos”. This is when you do two different exercises targeting the same muscle.
What are the main benefits of supersets?
Hit all your muscle groups in fewer workouts during a given week. Instead of hitting 2 muscle groups, you easily cover 4 during a 20 to 30 minute workout.
Day 1: Chest / Back
I tend to do more duo muscle supersets; although when crunched for time, triple sets are fantastic. They’re also good for delivering an aerobic workout because rest time is cut back to 10 to 15 seconds between supersets.
Two Main Types of Weight Lifting Supersets
Day 1: Chest / Biceps
Day 4: Quads / Abs
Day 2: Back / Triceps
Day 3: Shoulders / Traps
Day 5: Hamstrings / Calves / Abs
In a nutshell, supersets are doing exercises back-to-back with no rest. It could be targeting the same muscle or different muscles. It could be a combination of:
5 Day Split
Provides both anaerobic and aerobic workouts at the same time.
Superset 1: Smith Machine Squats / Leg Curls (3 sets – 5, 5 and 8 reps)
Superset 2: Leg Presses / Calf Extensions on the Leg Press (3 sets – 5, 8 and 10 reps (I do 12 to 15 reps for calves))
The more days you do, the faster your workouts will go. A 4 day split can be done in 12 minutes easily. After all it’s a total of 6 sets (or however many sets you choose to do per muscle group. You must also factor in set up time for each exercise).
Bench Press / Bicep DB Curl / Triceps Extension
Lat Pull Down / DB Shoulder Press / Barbell Shrugs
How many exercises / sets per superset?
Duo Muscle Superset Workouts
Yes, I realize rest is good for being able to lift maximum amounts of weight and/or number of reps. I get that … but I’m not all that concerned about maximizing benefit with every set. In fact, I’d much rather cut my workout time by 40%, get 80% of the benefit and reduce boredom. That’s what supersets do for me.
4 Day Split
Examples of Same Muscle Combos
Day 1: Chest/Back | Biceps / Triceps
Day 2: Shoulders/Traps | Abs (superset the abs)
Day 3: Quads / Calves | Hamstrings / Abs
Examples of different muscle combinations are as follows:
After lifting for a few years, I learned about supersets. I’ve been doing them ever since … and not just weight lifting supersets. I do them in all kinds of formats to speed up my workouts.
Triple Muscle Supersets
I typically do 5 to 10 reps,[link widoczny dla zalogowanych]. Usually I’ll do 1 to 2 sets per exercise in the 5 to 6 rep range and end with an 8 to 10 rep set.
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For years I’ve sensed that this time of midlife turmoil is a call to deal with our unfinished business and to move forward into something new. Christiane Northrup,[link widoczny dla zalogowanych], MD agrees. The physiological ‘circuitry update’ taking place at this time changes us in physical, emotional as well as in spiritual ways. Our very identity can be affected. Intuitive abilities increase. Perceptions and moods are influenced. Many women have powerful, unusual dreams. As a result of all this many of us begin to look within.
Author's Bio:
“The menopausal pilgrimage is about returning to that place, that sacred land at the core of the soul, called home.” Kristi Meisenbach Boylan
Some ancient cultures acknowledged women near or past menopause by naming them a crone. A woman who calls herself crone is willing to be identified by her age, wisdom, and power. I had the privilege of working with Judith Duerk, author of A Circle of Stones over a period of several years during my perimenopausal time. In her retreats, Judith creates a safe community where women can descend into a deeper,[link widoczny dla zalogowanych], truer part of themselves. Her books also speak of communities where women in various life stages are supported, nurtured and understood. These are extremely powerful concepts. My annual retreats gave me an opportunity to explore deeper within. They helped me to believe in myself more and they nurtured my dual needs to be both contemplative and in community with like-minded women.
We suffer fools less gladly as we enter these years, often having less patience with familiar people and activities. Sometimes I felt like I needed to leave my family and live in a solitary cabin in the woods. But that felt like abandoning them and I was unable to give myself permission to do it. So I withdrew when I could, taking solitary walks and spending time reading,[link widoczny dla zalogowanych], journaling, watching television and munching on cookies. Perhaps not the ideal solution, but it gave me the time alone that I craved, time to just ‘be’.
I’ve met many women who just soldier on, becoming increasingly exhausted and numbed trying to carry out the myriad duties and obligations that are part of a woman’s job description in our diligent,[link widoczny dla zalogowanych], energetic society. They are seem unable to give themselves permission to make changes. I am saddened by this.
My hot tub got me through perimenopause. Once, twice, even three times a day, daytime or evening, I would ease my way into the warm,[link widoczny dla zalogowanych], comforting water. I’d sit there gazing at the huge coniferous trees and the flowering bushes,[link widoczny dla zalogowanych], feeling the air on my face, and listening to the birds. Something was going on inside me,[link widoczny dla zalogowanych], but I wasn’t sure what. It was as if I was waiting for something to happen.
We are all capable of discovering our own unique ways to take time out. Some women might prefer the ritual of coffee or tea with close friends. Others may retreat privately for a time. First we must be willing to pause long enough to hear that small, still voice from deep within. It is a wise part that we all have inside us. It takes time, patience and nurturing,[link widoczny dla zalogowanych], but if we choose to do this, we will be rewarded with clear answers, answers that come from our inner wisdom. So breath deeply and begin the process.
This place was, and continues to be profoundly healing for me. So compelling and forceful was my dream, that as I sit here writing about it now, I am back there. I feel the essence of the cavern, I see the women in their beauty and I envision the scene at the altar. I smell the fecund scent of the cave. My dream self created a very personal,[link widoczny dla zalogowanych], internal women’s community for me. It’s a place I can go whenever I desire. When I am there, I am slow and calm inside. I am centered deep within myself. I am connected with my spirit.
How we nurture our spirit at the perimenopause time is a very personal quest. A few small changes often make an enormous difference. The weekly women’s group I began in my small community, modelled on Judith’s circles,[link widoczny dla zalogowanych], spoke to many of us over time. The group offered us an opportunity to pause and relax. We listened and/or participated in the meditative sound and feel of drumming. Then we spoke in turns, without self monitoring or feedback, about what was true to us in that moment .
During the time I worked with Judith, I had a very powerful dream, which Judith told me represented my unconscious. In the dream, I descended downward over large boulders until I emerged in a large underground stone cavern. Women sat along the side walls on stone bleachers. At one end was an altar with flowers,[link widoczny dla zalogowanych], beautiful hangings and rugs. There was a pile of soft blankets in various colours. Women could come to the altar, put a blanket around them, be seated and receive solace.
Ellen Besso
It was a slow time, a time of being, rather than doing for the most part. I was very discriminating about how I spent my time. There was pleasure in being with close family and friends for short periods, and I felt satisfaction helping the women in the transition house where I worked. What I really yearned for was to be alone. I was turning inward…slowing…pausing. I was waiting, listening,[link widoczny dla zalogowanych], for a voice within. I now realize that I was doing this on both a conscious and unconscious level. I was preparing to be a crone or wise woman.
So when we’re speeding along in the fast lane how do we slow down enough to listen to the wistful internal voice? And -- a pet peeve of mine, (and apparently Northrup’s)-- how do we give ourselves permission to honor this time of change in a society that ignores and devalues what’s taking place in us? Our society tends to view menopause not as a right of passage, but as a hormonal issue...a medical concern. And as products of that society, we often ignore the small, nagging voice that tells us there must be more to this experience, often just ‘getting on with it’ and sometimes medicating the flood of angry and confused feelings arising from somewhere deep within.
"Menopause is a metamorphosis, like a caterpillar becoming a butterfly…One of the most important things you can do during menopause is to take time for you. Go into your cave, go into your cocoon, go into your room and shut the door." Susun Weed
By Ellen Besso
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Small-business advertising can be challenging, but don't go it alone. Seek out a reliable firm you can trust to assist you so you can get back to business.
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An experienced small business advertising firm acknowledges that you are small, and growing, and does not necessarily need to launch a national campaign when your advertising budget would be more effective on the local level. They will help you to focus your efforts and utilize your advertising budget to target your local customer base whether that is online or off.
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When given more thought, some small business owners find the best use of their advertising budget may not be in the advertising itself, but in the strategic planning stage of their advertising campaign. Taking the time to understand the needs of their market before they start to spend their advertising dollars can often give them the advantage right out of the gate. While other small businesses are spinning their wheels and fighting their way through the minutia online, they are strategically planning their campaign to ensure its viability.
One of the first things to do when considering your small business advertising needs is an honest assessment of your current and potential client base.
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Doing a full assessment of your potential clients will help you to establish the best use of your advertising dollars. For example,[link widoczny dla zalogowanych], you do not want to be placing a print ad in a local newspaper if your demographic are generally between 18 and 30. These shoppers are buying products on the internet and directly from their cell phones and would not give print advertising even a brief look. However, if your demographic include the 50 to 70 age range,[link widoczny dla zalogowanych], you could do very well placing several ads in magazines or newspapers,[link widoczny dla zalogowanych], since this is the medium they are more accustomed to.
Strategically planning a marketing campaign can be as much an undertaking as sorting through the various methods of advertising available and many small-business owners do not have the time or the attention to lend to this process. In these cases, it's often best to consult with a marketing professional or consulting firm and discuss the various options that are available to the business. This is especially true, when navigating the world of online advertising.
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It May Be More Work Than Expected
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Once you find a firm you feel comfortable with, be sure to explain your expectations and individual needs so that they can put your advertising budget to the best use. If there is any question as to how your advertising dollars will be spent, these could be addressed up front so there will be no surprises when the campaign is actually launched. Be sure to have them put a comprehensive plan in place,[link widoczny dla zalogowanych], and in writing,[link widoczny dla zalogowanych], so that you have a chance to review it and ensure that it suits your businesses individual needs as well as your expectations.
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