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Tips To Use a Mold Test Kit To Identify Mold In Your House Or Office

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If you want to identify mold, you can use a lot of different methods. However, identifying the mold will be easier for you if you choose to use a good quality mold test kit. Based on your needs, you can choose from three different methods. One method involves using samples of the substance, while the other two involve using spore methods. It will be easier for you to use the test kit because each kit comes with simple instructions. Given below are a few tips you can use for testing your office or home environment.

Test the Suspicious Substance

First of all, you need to use the sampling swab to get this to get a sample of the substance you think contains mold. Your next move is to put the medium in the mold test kit.

After 6 to 7 days, if nothing grows in the culture medium, the substance does not have a growing mold. But if you notice mold in the medium, you have a mold problem to deal with. In this case, you can send the kit to your nearby laboratory for a detailed analysis.

Do an Air Quality Test

Place one mold test kit in each of the room you want to test. Make sure the lids of the kits are open. Close the lids after an hour or so. After 3 years 7 days, you will notice the growth of mold in the test kit.

You may want to compare the kits with each other to identify the types of mold. Next, if you notice that you have different types of mold to deal with, you may want to send your kits to your nearby Liberty for further analysis. This will help you take the right steps to eliminate mold from your office or home in a timely fashion.

Test your Heating and Cooling System

First of all, you need to attach the mold test kit to the cooling or heating system air vent. Switch on the system for a few minutes once you have made sure all of the other vents are properly closed. After a few minutes, remove the kit and close it.

After about 6 to 7 days, you will notice mold in the kit. Again, if you notice different types of mold in the kit, we recommend that you contact your nearby laboratory for further assistance.

At the lab, the experts will use state-of-the-art equipment to identify the different types of mold you have in your house. Based on different test results, they will tell you whether you have toxigenic, pathogenic, or allergenic mold in your house. Once you have received the results from the lab, you can call them to find out which course of action you should take in order to deal with the problem.

In short, if you have a mold problem in your house, using a good quality mold test kit is a great idea especially if you want to deal with the problem yourself. Hopefully, these tips will help you find a solution to your problem.

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Source by Dhanusuya K

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Survival – Are You and Your Family Prepared?

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92% of Americans having survived a natural disaster say they are not prepared for the next one. *

85% of our nation is not ready for a devastating event.

52% of Americans do not have copies of crucial personal documents. **

48% of Americans do not have emergency supplies.

44% of Americans do not own a first aid kit.

*Source: FEMA.GOV

**Source: Us Department of Health and Human Services 2016

Do you live in a flood prone area, an area plagued by harsh winters, areas susceptible to tornadoes, coastal areas that deal with hurricanes or in earthquake country? Identify if you are at risk and the key is to identify what you are at risk for.

Steps to get you prepared for survival at the least effort:

Step 1-Make a Plan, familiarize yourself with how to receive emergency alerts and warnings from your local government agencies and your hometown law enforcement personnel. Discuss with your family, plans for different disasters and what to do. Learn how and when you should turn off your water, gas and electricity at the main shut-offs. Discuss with your family members how you will contact each other during a disaster. Collect personal information of every family member’s photos, phone number and email address. Include doctors, hospitals and schools. Provide a laminated copy to each person involved. Pick an emergency meeting place if practical. Determine and practice the best escape routes from your homes.

Step 2-Collect emergency supplies. Water, 1 gallon per person per day for 72 hours in addition to water for food preparation, bathing, brushing teeth and dish washing. Food experts recommend a three month supply of non-perishable food (infant formula if necessary). Clothing, you will need complete changes of clothing for each family member. Include long pants, long sleeved shirts, comfortable shoes while considering the climate area that you live in. Don’t forget the baby diapers and also include sleeping bags or warm blankets for each person. Personal health care supplies need to be in the go-bag, prescription medication, first aid kit (to match your life style). Feminine hygiene items, prescription eyeglasses and hand sanitizer will also be needed. Collect important documents to include copies of insurance policies, copies of ID cards (driver’s license, passport or other ID), bank account information, cash (small bills) or traveler’s checks, family photos (if you get separated) and a first aid book. Store all in waterproof portable containers. And lastly, stock safety supplies and equipment such as water filtration devices, flashlights, batteries, fire extinguisher, battery powered or hand crank radio, waterproof matches, paper cups, plates, utensils (the old military style kit), paper towels, large trash bags with ties, paper and pencils, a whistle, dust masks, duct tape, can opener, cell phone charger, fire starter, rope, a wrench or pliers.

Step 3-Emergency food supplies. Choose foods with a long storage life and do not need to be refrigerated. Supplies should be easy to prepare with minimal steps. Fruit bars, nuts, peanut butter and canned juices. Vitamins, food for infants, kids, foods high in calories, comfort and stress foods, dehydrated milk, pet food. Keep salty and spicy foods to a minimum as they increase the need to drink water. Check and replace at intervals through the year as needed. Store a three month supply of non-perishable food in a cool, dry location that’s easy to get to. Choose familiar foods that include all dietary concerns and needs. Keep food stuff in covered containers, keep utensils clean and keep garbage closed or bury it! Wash hands frequently with soap and water. Discard food if it is questionable. Use bottled water if possible and if water is questionable it should be boiled or treated.

Use perishable foods in your refrigerator or freezer before using your emergency supplies. If cooking food in a can, remove the label, thoroughly wash can and then open can before heating.

Have at least one gallon per day per individual that is stored in sturdy plastic bottles with tight fitting lids. Stored water should be changed every six months. Allow your people to drink as much water as they want or need. Everyone is different and might require more. Do not ration drinking water unless it is mandated by local or federal authorities. Do not substitute carbonated beverages for drinking water. Capture and store rainwater or snow. Use ice cubes, liquid from canned goods such as fruit or vegetables. Water from heating systems, toilets, flush tanks, waterbeds, pools or spas can be used for personal hygiene and cleaning but not for drinking!

Step 4-Riding out the disaster while sheltering in place. Protect yourself, family and pets from the elements and stay indoors. Ensure all windows, doors, air vents and fireplace dampers are locked or closed. Turn off any air flow system. Have emergency supply kit ready. Proceed to interior rooms with minimal windows and seal all windows with plastic sheeting and duct tape. Watch TV, radio or check internet often for official news and instructions.

If stranded outdoors, find a structure that will protect you from the elements. Stay warm and dry and hydrated. If you are separated from your family, ensure you contact them to let them know your whereabouts.

Step 5-Coping with the disaster. Keep your mind off what’s happening around you by distracting yourself and family with board games. Stay informed via TV or radio. Take care of your body by eating healthy, staying hydrated and get plenty of sleep if possible. Take breaks from everything going on and spend time together. Keep a regular schedule for your days. Provide a safe environment and help others if you’re able to do so. Identify what you are at risk for and be prepared, so when that time comes you can rest easy knowing you and your loved ones are taken care of.

Plan, prepare, protect, get through, hold on, hold out, make it, and keep body, soul and family together. You need a plan to prepare and to protect yourself and your family. Survival is our Strategy!”

Thanks for reading this. I’d love to hear what your ideas are and what you have done to better prepare to master survival in the outdoors and how you practice and why, so please leave your comments below and share your thoughts.

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Source by Michael Vinyard

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Suffer With A Bloated Stomach? 10 Ways To Have a Flat Belly

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A bloated stomach is something that you can avoid pretty easily, so long as that bloat doesn’t come from extra pounds or is the result of a medical condition (liver or heart disease for example). The way to do it – avoid accumulating gas in your abdomen or intestines, as this will bring the uncomfortable feeling and the awful looking bulge.

It’s actually a well-entrenched myth that bloating in the stomach is the result of fluid accumulation, so called water weight. This isn’t true at all. In fact, the abdomen isn’t the place fluids will accumulate first in a healthy individual – they would be noticed in the feet and ankles for anyone up and about.

So if it’s not water, what is causing the gas to build in your belly and impact how you look and feel? Here are ten likely suggestions that might just explain that bloated belly.

1. Constipation: too little fiber, fluids and activity can bring on constipation and this causes bloating. Eat a diet high in fiber (25 daily grams for women; 38 for men) from whole grains, fruits and veggies, legumes, nuts and seeds. You’ll also want to be sure you’re taking in enough fluids – aim for 6-8 glasses a day. Be active for at least 30 minutes a day, five days a week.

2. Food allergies/intolerance: can cause both gas and bloating and can be confirmed by a visit to your doctor. Resist the temptation to self-diagnose and then eliminate healthy dairy and whole grains from your diet when this isn’t necessary. You can reduce the amount of the suspect food, or eat it with other foods, or try aged cheeses and yogurts as they are lower in lactose to see how your body responds.

3. Eating too fast: it’s what Mom always warned you about… eat too quickly and you swallow air and this brings bloating. You need to slow down, chew well and enjoy your meals. A meal should last at least a half hour, and remember digestion starts in the mouth. So, try to cut that bloating by chewing your food better… just like Mom told you.

4. Limit carbonated drinks: as the fizz in those tasty sodas and other drinks can cause gas to get trapped in your stomach. Instead try water flavored with lemon, lime or cucumber. If you must have those carbonated drinks, at least cut the number you have a day and try other beverages – peppermint tea for a soothing, healthy change.

5. Don’t chew too much gum: as this can have you swallowing air, which leads to bloating. If you have a hard-core gum habit, alternate a piece of gum with sucking on a mint or hard candy instead. A healthy, high-fiber snack is also a good choice.

6. Watch sugar free foods: as these can cause you to take in too much sugar alcohol in those artificially sweetened foods and drinks, this can lead to bloating. You want to limit your consumption of artificially sweetened foods/drinks to no more than 2 to 3 servings a day.

7. Limit sodium: highly processed foods are high in sodium and low in fiber, both of which can contribute to feeling (and looking) bloated. You need to start reading food labels and shoot for no more than 500 mg of sodium per serving in any processed, canned or frozen food. You want to keep your total sodium intake to 2,300 mg a day.

8. Go slow with gas producing foods: there are some foods, like beans and members of the cruciferous family of veggies, that if you’re not used to eating can cause that bloated, gassy discomfort. Work these good for you foods into your diet slowly, or try to take an anti-gas product as directed when you plan on eating them.

9. Eat smaller meals, less often: this alternative meal schedule can help you stay free of the bloated feeling that comes after a large meal. Eating more often can also help keep your blood sugar stable and manage your hunger. Just be sure that the quantity of food and calories are in line with what you need, and don’t make more meals, bigger meals.

10. Try anti-bloating foods/drinks: as a few studies suggest that peppermint tea, ginger, pineapple, parsley and yogurts that have probiotics (good bacteria) might help bring down the bloating.

Understand that spot exercises will help your belly appear flatter, but that’s because you are toning and strengthening the abdominal muscles, not because doing a specific ab exercise has worked wonders. Pilates and exercise ball workouts are some of the best ab workouts we know.

Experts agree that laxatives, water pills and fasting are not the way to get rid of a bloated stomach, or lose weight. Losing even a few pounds will help your belly look (and feel) trimmer, that’s because for almost anyone who is losing body fat usually does so from the belly area more than other parts of the body. This holds true for every body type and weight loss type.

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Source by Kirsten Whittaker

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Middle Eastern Food

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Globalization has indeed had its effects on the food that we eat but, thankfully, there are still places where traditional foods and dishes can be found that are specific to a particular culture, region and cuisine. To come to the aid of those that want a specific niche of products many sites have been dedicated to cuisines around the world. The Middle Eastern food is one such niche which has become more prominent and more popular through the years. On one hand it has to do with the specific list of products that is associated with it, very particular products, manufacturing techniques and, of course, taste qualities.

When you feel like eating some tasty halva, Turkish coffee and other oriental products, you have to make sure you choose your e-store carefully. One thing to keep in mind is that certain products are specific to diners and restaurants. Others have longer shelf lives and thus can manage transportation and can thus be sold online.

Arab food such as baklava and other specific sweets – Turkish delight and alike will maintain their quality for long periods of time, but freshness is indeed a good indicator of how tasty they will be. You have to insure that your online market specializes in those particular products with long shelf lives. It is not that they will be processed or treated to alter their taste or consistency, but actual inbound qualities of the products themselves.

So, when you decide to buy baklava online make sure you choose the right e-store carefully. One way to insure the best products will be delivered to you is to question the business itself. See how long they’ve been in business, if they’ve always catered in a traditional cuisine and what other products they sell. It is not uncommon for such online markets to offer gift cards, so that, when you decide to offer an oriental treat t someone, he will choose himself and have the freshest product available for him.

Middle Eastern food is popular, it is delicious, it is widely different from other American cuisines and it has its own flavor and feel. It can thus be a great way to experience something different, something novel and exciting. Dried foods, spices and herbs, as well as an assortment of roasted nuts can all make a great treat, something different and always exciting to complement your every meal.

Along with these offerings the site should have specific cooking aids available as well as cookbooks and accessories to help you prepare these traditional meals. All Middle Eastern cuisine is very specific in regard to techniques of preparation, so if you want to learn more, they should be able to offer these products to you.

Look for promotions and other chances to win products, these treats may be food related or simply extras for the returning customers. When you have found the perfect online shop for your Arab food you should always use their services as this may bring you better prices or other deals in time.

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Source by Victo Ro Brien

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Healthy Snack – Almonds With Raisins

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Here’s a really easy way to make a travel snack that you can literally take anywhere with you. Best yet, it needs no refrigeration so you don’t need to worry about keeping it stored in a refrigerator or a lunch bag with a frozen ice pack like you would need to do with yogurt or cottage cheese snacks.

Instead, you can simply place this delightful mix into a sandwich bag, seal, roll it up and toss it in your jacket pocket if need be. Since you are able to portion an appropriate amount of almonds and raisins, you will not have to worry about the calorie amount that you are eating. Right around 150 calories is all you will ingest when you pack a small handful of almonds and raisins.

To save money, you can purchase bulk almonds (raw unsalted) along with a large box of raisins. Then when you are ready to create your small snack bags to go, simply grab small handfuls from each and off you go.

If you aren’t a fan of raisins but still want to enjoy the health benefits of almonds, you can mix the almonds with a diced up low-fat mozzarella string cheese which will offer about the same number of calories as the raisins. Try them both out to see what you think.

Exploring The Health Benefits of Almonds

Research has shown that the elements found in these nuts could help with lowering cholesterol, regulating circulation, and even help with strengthening the arterial lining within the heart. Having a healthy cardiovascular system starts with a healthy heart therefore one of the best benefits you get from the vitamin E and flavonoids from the skin of these nuts.

In fact, many health benefits of almonds are in relationship to the brain, nervous system, and circulation of blood through the cranium. Studies have shown that people stabilize their mood and even get better brain function when consuming this treat on a regular basis. In recent research, Alzheimer’s disease was staved off due in large part to the riboflavin and L-carnitine found in the nutrients of almonds.

For those that are looking to lose weight and stabilize metabolic rate, look no further than this option. Much like many weight loss supplements, almonds can help with appetite suppression and keep energy levels up through the oxygenation of fat cells. That means you’ll be burning more fat, even if you’re not exercising strenuously.

If you aren’t already enjoying them, take time to bring them into your overall diet. They can be eaten by themselves, mixed with raisins, or even eaten with a mozzarella string cheese.

Each of these snacks are only around 150 calories so when followed with a bottle of water you have a great nutritious snack along with all the health benefits of almonds listed above. Throw in a bit of exercise, this option could very well help you maintain a good, long life, free of many illnesses of the cardiovascular system.

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Source by Gregory L Gomez

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Meal Prep For Busy People

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Over the years I have mentioned to various people a recipe I use to make a very healthy, homemade vegetable soup. I’m big on preparing food in advance so that it is always available.

Recently, I was asked some specific questions so I thought I would write down everything regarding ingredients and preparation.

A 6 quart crockpot is needed.

The ingredients are mainly obtained at my local Trader Joe’s and are all organic.

Ingredients:

• Kale- 1 10 ounce bag- chopped

• Power Greens- 2 5 ounce bags- chopped

• Broccoli- 1 20 ounce bag- cut

• Carrots- 4-cut into pieces

• Mushrooms- 6 large mushrooms- cut into pieces

• Diced and Fire Roasted Tomatoes – 1 can

• Molasses- 1 tablespoon

• Honey- 1 tablespoon

• Sea salt- a pinch

• Olive oil- 1 tablespoon

• Flaxseed (ground meal) – one third of a cup

• Onion- 1 small

• Garlic-several gloves

Start by lightly sautéing the onion and garlic.

Put all the ingredients into the crockpot. Fill the crockpot to within a half inch of the top with filtered water. Cover the crockpot and seal the lid. Slow cook for nine or 10 hours.

When the cooking process is finishes and the ingredients have cooled stir all the contents evenly.

Usually the contents will provide enough to fill four or five Tupperware containers. Put the containers in the freezer for storage.

I keep a defrosted container in my refrigerator so that I can dish out the ingredients every day. I will ladle some into a cooking pot, add some Trader Joe’s Vegetable Broth, turmeric, pepper and Peruvian Sea Salt (which I get from Steel City Salt Co. in Millvale, Pennsylvania).

In the winter I like to come home at lunch and have a bowl with some chicken breast added. It really warms and energizes me on those cold, dark days. During the warmer months I’ll have a bowl in the morning with a separate batch of fried eggs.

Kale, greens and broccoli are all in the cruciferous vegetable family. Cruciferous vegetables are very important in detoxifying ourselves. It’s important to eat vegetables in this family every day.

Organic molasses is produced from sugar cane. Sugarcane roots extend deep into the ground and absorb a lot of minerals. Since organic molasses is not processed it is definitely okay to consume. It’s the white processed sugar that we want to avoid.

It’s good to combine pepper and turmeric. Pepper activates the powerful anti-inflammatory ingredients of turmeric and allows for better digestive absorption.

Preparation of foods is very helpful in maintaining a good diet. We can prepare many foods ahead. Some examples would be preparing a salad for the next day. Also defrosting chicken breasts, steaks, fish or any other kind of entrée for the following day. Having a bag of frozen vegetables in the freezer, readily available, for stir-fry is convenient.

By having foods prepped we are much less likely to grab just anything convenient at home or, even worse, stopping for fast food.

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Source by James Schofield

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Cluster Training: The Athlete’s Size and Strength Edge

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All sport coaches would like big, strong athletes and most combative athletes want to be big and strong. However, most athletes and coaches run into a problem when training for both size and strength at the same time. The longer an athlete trains; usually they begin to hit a plateau with their current routine. They increase the volume (an increase in sets) or they increase the intensity (percentage of 1 repetition maximum, not perceived muscular discomfort), however they do not do both. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an effective method for stimulating neural (strength) gains.

Muscle mass is generally stimulated by neural gains. The higher the athlete’s maximal strength levels, the higher the intensity used in repetition exercises can be used. Another problem coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for recovery of the neural system (CNS).

The problem is in the old saying, a trainee can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation’s Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an excellent method and I am not putting it down, I feel there is a better way to work in a higher intensity bracket (80% to 100%) and utilize sufficient volume to increase both size AND strength!

Generally, novice athletes and trainees can make fantastic gains within the 60-70% intensity bracket, usually working their way to 80%. This 80% threshold rule is that strength generally is stimulated above this percentage and this usually calls for a decrease in sets and an increase in rest intervals. So our method will be working above this 80% threshold in every scenario.

Enter Cluster Training

Cluster training is not a new concept; in fact most Olympic weightlifters use this method without knowing it! Some very well know authors have done much to bring this powerful method to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and another repetition. Most Olympic weightlifters outside of the super-heavy weight division sport tremendously muscular, athletic physiques to go along with their incredible strength!

Cluster training allows the athlete or trainee to utilize intensity above the 80% threshold rule (generally even higher 85-100%), with sufficient volume to increase both strength and size (i.e. more reps at a higher intensity). However, this method is highly demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a powerful method, it should only be applied to ONE lift per movement group (horizontal push/pull, vertical push/pull, etc.) or ONE exercise per body part. Another caveat is that this method necessitates excellent spotters. If you do not have at least one good spotter, do not do this method. This is not a method that will be kind to an athlete if their spotter(s) decide to take a nap! Cluster training must also be broken into, not jumped into. I show will a progressive model to breaking into cluster training and moving into more advanced methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be covering levels 1 and 2, level 3 will come at a later time.

Level 1

The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this…

The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary…

Extended 5s Method

· Load- 80-85% of 1 RM or 5 RM (repetition maximum)

· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 10 Repetitions with a 5 RM

The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…

The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…

The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Antagonist Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises

· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).

Level 2

It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!

The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…

The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…

Mentzer Cluster Method

· Load- 90-98% of 1 RM

· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 4-5 Repetitions with a 1-3 RM

The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…

The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…

Drop Set Cluster Method

· Load- 90-100% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 1-3 RM

The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…

The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

Advantages for the Athlete

In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…

· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training

· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.

· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.

Putting it together

Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.

If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…

Max Effort Day

ME- Classic Cluster Method

Assistance work done using classic hypertrophy methods (2-4 x 8-12)

If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.

Strength Phase

Day 1- Horizontal Push/Pull

Bench Press- Classic Cluster Method

Bent Over Barbell Row- Classic Cluster Method

If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.

Strength Weeks

Week 1 and 5

Day 1- Horizontal Push/Pull

Day 2- Hips Dominant/Quad Dominant

Day 3- Vertical Push/Pull

1 Exercise per Movement Group-

Classic Cluster Method

Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.

Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!

Sources & Further Study

1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.

2. Thibaudeau, Christian (2005) Cluster Training [DVD].

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Source by Andrew D. Smith

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The Three Biggest Mistakes Pool Owners Make With an Oval Pool Installation

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Without wasting any time, let’s just get down to business.

Mistake #1: Not Setting the Side Braces Correctly

There are so many different styles of oval pools it is hard to be specific here, but in most cases, following the instructions every step of the way will give good results.

Your most important objectives are to lay out all the braces and square them before you start digging. Dig out what you need to, without a lot of over digging. The less back fill the better.

Your oval pool side braces should be perfectly level, front and back. They should all be square side to side and on one side they should all be touching a string line. Only then should the dirt be packed back in around them.

An oval pool starts to look real funny when the braces on one side are not square with the braces on the opposite side. It starts looking even funnier when one side is not straight, as in resting flush with a string line. That would mean the other side is not straight either. If they go up and down a little, and in and out a little, things start getting really weird looking.

The proper use of a laser level, a string line and a tape measure will take care of this common mistake.

Mistake #2: Not Properly Covering the Pressure Plates and Straps

I’ve been answering pool questions online for many years and it always amazes me how often I get asked about indentations in the liner around the brace assemblies just inside the pool. This can be a major problem, meaning the pool is not safe and needs to be drained so repairs can be made. The liner cannot sit on the bare metal of anything, there must be a cushion.

The problem is usually ground settling around the brace channels or pressure plates. The weight of the water when the pool is full is tremendous, what you put under it needs to be solid. This means not just back filling around the brace assemblies, but packing it solid. If needed, water, wait and pack some more.

The other mistake is not covering the pressure plates with enough sand. Some of these things are big, and all of them have sharp edges. They are very important to the integrity of a pool, and cannot be left out, but they must be well covered. Remember, the weight of the water increases as the pool fills, whatever is over those plates will compress. Not only will sand compress it will also shift into large openings, like those created at the ends of pressure plates.

Be sure your side brace assemblies are well packed and well covered.

Mistake #3: Not Properly Blocking the Side Braces

Have I already mentioned the weight of the water? Yes I have, and it pushes out on the pool walls just like it pushes down on the floor. That’s why using a concrete block under the back of each brace is important. Just as important, these blocks need to be set perfectly level and on firm ground.

I also mentioned the side braces going in and out as you look down the side of the pool. While the braces may look OK before adding water, if the blocks are not solid and level, the braces will push out as the pool fills, and they never push out the same. This leaves the side of your pool going in and out. This is not a good professional look.

If you are attempting an oval above ground pool installation on your own, be sure to spend the time required to properly set the side braces. The posts that line the sides of your pool will make or break the final results.

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Source by Dennis Gourley

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Tips for Packing and Unpacking Household Goods Correctly

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Moving from one place to another with entire household items can be very tedious and stressful event of your life. But moving process can be made much easier and simpler by hiring full move service from one of good professional packers and movers or moving companies in your area. There are several moving companies in different cities & towns of India providing a variety of moving services to assist people on move.

Hiring full move service of a good mover would be certainly hassle-free and comfortable experience as you will be assisted on entire process of your move – from packing of entire household belongings at current home to unpacking of all items at your new home. But many people want to move under limited budget. In such case they prefer to hire self service move. In self service move people have to do some works by themselves such as packing and unpacking of goods. Here are some important tips and suggestions which will help people pack and unpack things correctly on self service move.

Purchase moving boxes and packing supplies of good quality. It would be best if you purchase packing supplies recommended by professional packers and movers companies. You will need packing supplies like boxes, cartons, blank newsprint papers, wrapping sheets, bubble wraps, padding supplies, scissors, packaging tape, marking pens, labeling stickers, etc.

Packing Tips

In each room, first of pack those items you do not use often. Pick out a sturdy box of right size. Prepare it for packing up your household items by putting wadded blank newsprint papers on the bottom. If required, also put two or three layers or wrapping sheets on the side of box inside. Do not close the top of the box. Wrap each individual in good quality wrapping sheet or bubble wrap. Put enough layers of wrapping sheets on the item. Put wrapped items inside the box properly. Put heavier items on the bottom and lighter items on the top inside the box. Fill empty spaces with lightly wadded blank newsprint papers or other padding / cushioning supplies. Pack fragile or breakable items properly taking utmost care of goods. Packing up fragile items needs extra care. Close the box securely & firmly using heavy duty packaging tape. Label each box with appropriate tag. For example, mark the box containing breakable items with the tag “FRAGILE” in bold. Proper labeling will help you unpack boxes at your new home.

Unpacking Tips

Lay out rugs or carpets on the floor. Get the furniture at their right position. Start unpacking the boxes. First unpack things of daily uses such as kids’ boxes, bedroom items, kitchen items and bathroom items. Unpack each box completely. Unpack things on first day you will need that day. Rest of boxes you can unpack on next days.

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Source by Ravikant Kumar

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How to Turn Pets Into An Irresistibly Lovable Marketing Department

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Even better, using pet power the right way boosts sales in spite of market dominance by big retailers.

Of course, the basic premise behind ‘pet marketing’ rests on pet owners first becoming customers, then letting their furry friends do the persuasive heavy lifting for driving more sales.

In a moment I’ll explain the human psychology behind how this persuasion strategy works and how to make it work for you.

CREATING A CUSTOMER FOR LIFE

My first forehead-slapping moment happened when I realized how the marketing power of pets worked on me.

Hey, even a hard-headed research scientist like me has marketing hot buttons.

The experience started when I was searching Google for a solution to a digestive problem my little 11-year-old terrier mix, Dixie, was having.

The pages attracting my attention the most were those where other pet owners were commenting.

I was grateful to find good, heartfelt advice from others who love their furry friends as much as I love mine.

I paid particular heed to products my fellow pet owners were recommending. They influenced me to upgrade Dixie’s food brand and to buy specific supplements.

Problem solved.

Now I’m a loyal customer for products that I hadn’t purchased before.

That story, however brief, is just one particular personal experience involving pet marketing. In this case it was about pet supplies.

It made me wonder about how this strategy might work for other kinds of products.

My thoughts led me to realize how a different personal experience with pet marketing worked on me. This time it had nothing to do with pet supplies.

My family loves to travel. We enjoy taking Dixie and her younger “sister,” 3-year-old Ellie, with us.

Finding good hotels allowing pets, without charging extra for them, can be a bit of a challenge.

That’s how we met Mac. He’s a “spokespet” for a national hotel chain.

He’s cute. He’s persuasive.

Mac is all over the hotel’s website. He talks about how he loves staying there. And how the folks at the front desk tell him he’s a good boy. He welcomes pet owners to come on in with their little buddies and stay a while.

That’s all it took to convince my family to always plan trips around where Mac’s hotels are. That’s the only place we stay when Dixie and Ellie are traveling with us.

So far I’ve described how we became loyal customers for two entirely different kinds of businesses, both driven by pet marketing.

I’m sure I wouldn’t have to dig too deep to realize how other businesses have used this approach to influence me.

I respond to it because I love my pets.

The pull of this strategy goes right to the heart – mine.

Now, as a marketer myself, I realize how ‘pet marketing’ persuaded me. And how it can persuade others.

It raises the question of what other businesses are harnessing the power of pets in their marketing plans.

What I discovered is the psychology behind why this strategy works.

More importantly, I also discovered how any business can implement it for optimum results.

THE UNDERLYING PERSUASION PRINCIPLE

The foundation for pet marketing involves a powerful persuasion principle called social proof.

Social proof is well-known in marketing. Its value is so great that my old colleague, Dr. Robert Cialdini, talked about it in his book, “Influence: Psychology of Persuasion.”

It’s one of his six keys to persuasion.

Pet marketing in particular lends itself to this principle. It’s like a social proof accelerator.

For me, endorsements by other pet owners were a bigger influence than standard testimonials. I paid more attention to other pet owners because their commentary was voluntary and authentic. It appeared on forums, blogs, and social media without apparent solicitation by any business.

[If you’re thinking about generating automatic referrals, then – BINGO!]

By the way, Mac’s hotel endorsements provide social proof in two ways. The first is subconsciously very subtle. Mac comes across as a happy customer, even though consciously we know he’s not really doing the talking.

The second is comments by human visitors to Mac’s posts. They’re unsolicited and persuasive.

Very powerful.

HARNESSING PET POWER

The fuel behind pet marketing is a steady stream of happy customers who own pets.

Getting them in the first place depends on how well your standard marketing strategies are already working.

All of the most effective ways to do that require good marketing copy for every aspect of your digital presence.

It could mean maintaining an attractive website, spreading around plenty of ads, building a strong social media presence, creating effective bait pieces for building a subscriber list, sending out newsletters, recording podcasts and videos, and putting together plenty of blog posts, press releases, magalogs, and eBooks… the list is endless.

Persuasive writing is at the heart of all of it.

Once that’s underway, the following three steps will harness the power of pet marketing.

1) Giving your customers a chance to brag about their pets on social media. They’re going to do it anyway. You might as well have them do it on your company’s social media pages.

Social media outlets are big drivers here.

Videos and images from pet owners are a key source of compelling content.

All you have to do is curate it.

Happy customers showing off their little buddies online is a fabulous attention-getter for any business.

2) Climbing the social proof ladder.

Partnering with an influencer in your niche brings in loads of social credibility.

Imagine being associated with Mannie the French Bulldog. At last count, he had 1.1 million followers on Instagram, 7,600 YouTube channel subscribers, and 1.7 million Facebook fans.

A word from Mannie bears tremendous ‘canine’ social proof from the top dog online.

Mannie covers a wide variety of products. His own website offers drinkware, apparel, art, and face masks. He’s also online promoting supplements, CBD products, and even a car wash.

He’s not alone. A quick search for other pet marketing influencers gives us a good list on Twitter. The biggies at the moment include @remixthedog, @tinkandmeek, @milliegthegolden, and @coconutricebear.

Keep in mind that, even though I’ve been talking about dogs so far, the same strategies work with cats.

To see what I mean, just check out Instagram for ThatLittlePuff, Nala Cat, Venus the Two Face Cat, and Smoothie the Cat for some big-time feline influencers.

3) Answering questions and commenting.

One simple yet invaluable strategy for building credibility and trust online is answering questions on forums and commenting on blog posts. All niches have forums and blog commenting.

If done well, the authority you generate there attracts responses from others. The more the better.

Voila! More social proof.

THE BONUS

What I’ve described here is harder for big online stores to do than it is for most businesses. The big guys rely more on brand marketing. They don’t allocate the resources needed for implementing the power of pet marketing.

Your bonus is a level playing field. Harnessing pet power can give you a leg up against even the biggest online retailers.

GETTING STARTED

So far I’ve merely outlined the basic concepts and strategies for putting your canine and feline sales forces to work.

Of course, as I mentioned earlier, they all rest on a foundation of good marketing copy. That’s what initially attracts the happy customers you want. Social proof from them and their pets takes it from there.

That’s where I can help.

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Source by Dr. Dennis Clark, Ph.D.