Business and Writing Services
I have always had a passion for business! After earning my MBA, I continued on with my educational endeavors, eventually receiving my Doctorate in Business Administration. I currently work for Upside Group Franchise Consulting, a boutique consulting firm, helping businesses large and small grow through franchising.
I am also very involved with Sensory Surprise, a business that my mom and I are partners in. Sensory Surprise was created with the idea that all babies and toddlers are capable of achieving greatness and that exploring their world using all of their senses is a crucial component of early childhood development. Our products are the result of academic research and have been field-tested and toddler approved! I am responsible for operations and marketing. We are looking forward to expanding the brand over the next year.
As always, I am constantly looking for new businesses to get involved in, especially those that involve charitable endeavors and innovative ideas!
As an independent business development consultant, I have experience working with new business owners to get their businesses up and running as well as help existing businesses improve on current operations and/or possibly expand their operations through franchising activities. I have worked with large corporations and small family businesses in almost every industry imaginable. My services includes:
Working with clients to meet project performance expectations
Supporting clients in the analysis, planning, implementation and evaluation of projects
Writing, editing, and maintaining proposals, end-user software and hardware manuals, training guides, tutorials, online help, Website content and blogs, technical reports, presentations, articles, newsletters, compliance documents, operator guides, installation manuals, reference manuals, policies and procedures, technical specifications, standards documentation, use cases, brochures, franchise information packages, CRM/POS software user guides for new and existing franchises
Social media management (Facebook, Twitter, Pinterest, Google+ accounts, and blogs)
Work with a highly respected lawyer to create and interpret legal documentation
Vendor and supply chain strategy and management
Use needs assessment to develop customized, quality materials and operational procedures for clients
Build websites and wrote web content for small businesses
Create and maintain clients databases
Combat resistance and confusion by holding one-on-one training sessions individually and in small groups
Use SWOT analysis to develop business strategies and perform competitive analyses
Create social media strategy guide for several franchise companies
Use SPSS, SAS, and Semantria statistical software to analyze data metrics and present information for informed decision-making
I have always had a passion for business! After earning my MBA, I continued on with my educational endeavors, eventually receiving my Doctorate in Business Administration. I currently work for Upside Group Franchise Consulting, a boutique consulting firm, helping businesses large and small grow through franchising.
I am also very involved with Sensory Surprise, a business that my mom and I are partners in. Sensory Surprise was created with the idea that all babies and toddlers are capable of achieving greatness and that exploring their world using all of their senses is a crucial component of early childhood development. Our products are the result of academic research and have been field-tested and toddler approved! I am responsible for operations and marketing. We are looking forward to expanding the brand over the next year.
As always, I am constantly looking for new businesses to get involved in, especially those that involve charitable endeavors and innovative ideas!
As an independent business development consultant, I have experience working with new business owners to get their businesses up and running as well as help existing businesses improve on current operations and/or possibly expand their operations through franchising activities. I have worked with large corporations and small family businesses in almost every industry imaginable. My services includes:
Working with clients to meet project performance expectations
Supporting clients in the analysis, planning, implementation and evaluation of projects
Writing, editing, and maintaining proposals, end-user software and hardware manuals, training guides, tutorials, online help, Website content and blogs, technical reports, presentations, articles, newsletters, compliance documents, operator guides, installation manuals, reference manuals, policies and procedures, technical specifications, standards documentation, use cases, brochures, franchise information packages, CRM/POS software user guides for new and existing franchises
Social media management (Facebook, Twitter, Pinterest, Google+ accounts, and blogs)
Work with a highly respected lawyer to create and interpret legal documentation
Vendor and supply chain strategy and management
Use needs assessment to develop customized, quality materials and operational procedures for clients
Build websites and wrote web content for small businesses
Create and maintain clients databases
Combat resistance and confusion by holding one-on-one training sessions individually and in small groups
Use SWOT analysis to develop business strategies and perform competitive analyses
Create social media strategy guide for several franchise companies
Use SPSS, SAS, and Semantria statistical software to analyze data metrics and present information for informed decision-making
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The Problems Our Generation Faces With The Fourth Wave Of Feminism
(Elite Daily) -- On a cold day in March 1913, more than 8,000 people (men and women) took to the streets to “march in a spirit of protest against the present political organization of society, from which women [were] excluded.” These men and women braved frigid temperatures, public ridicule and even the threat of persecution so that women could enjoy the same basic rights and opportunities as men.Seven years later, women would receive the right to vote. Over the next 100 years, the feminist movement would change and adapt to changing goals, societal issues and cultural values. Read More |
Opinion: I'm coming out -- I don't want children
(CNN) -- In the wake of the Supreme Court decision that struck down key portions the Defense of Marriage Act, I celebrated this historic milestone like many Americans as a step toward acceptance of all people. Even though I'm straight, I relate to my LGBT brothers and sisters as I also struggle for others' acceptance.
By all accounts, I appear to be a completely average 27-year-old female. I was never the kind of person who thought I'd champion for individual rights or equality. Sure, I believe in it, but I'm not the stereotypical "Occupy" protestor or gay rights advocate.
On the outside, I look like many of my peers; I wear skinny jeans and Abercrombie. I play on my iPhone, Facebook and Twitter. I tend to blend seamlessly into the background of average female faces.
Read More
How Businesses Can Safeguard Information and Property
(Upside Group Franchising) -- With all of the recent talk of the Heartbleed bug, many franchise businesses may find themselves wondering how they can protect their data from cyber attacks or intrusions. Unfortunately, cyber attacks are just one way that sensitive data can be compromised. For maximum safety, franchise businesses need to use a combination of physical, administrative, and technical safeguards.
Physical safeguards: Physical safeguards include locking up the workspace at the end of the day, turning off computers, and installing an alarm system or video surveillance system. Thieves can break into a business and steal a computer tower, laptop, or external hard drive rather quickly. It is important to lock up anything piece of electronic equipment that may contain sensitive data, including hard drives, thumb drives, or laptops. If you regularly take your laptop out in public with you, you might want to invest in a laptop lock.
Read More
(Upside Group Franchising) -- With all of the recent talk of the Heartbleed bug, many franchise businesses may find themselves wondering how they can protect their data from cyber attacks or intrusions. Unfortunately, cyber attacks are just one way that sensitive data can be compromised. For maximum safety, franchise businesses need to use a combination of physical, administrative, and technical safeguards.
Physical safeguards: Physical safeguards include locking up the workspace at the end of the day, turning off computers, and installing an alarm system or video surveillance system. Thieves can break into a business and steal a computer tower, laptop, or external hard drive rather quickly. It is important to lock up anything piece of electronic equipment that may contain sensitive data, including hard drives, thumb drives, or laptops. If you regularly take your laptop out in public with you, you might want to invest in a laptop lock.
Read More
Big Data Wants to be Your Shopping Buddy
(Big Data Made Simple) -- Imagine a nice Friday afternoon walking around your local mall. You walk into your favorite browsing for a new outfit to wear to your friends party later in the evening. Although you usually shop in-store, sometimes you shop online, as many people all over the world do. You wander into the shoe section.
Those black Nine West boots would look amazing on you. I think they have them in a size seven. You try the boots on and sure enough, they are a great fit. You purchase them and continue to the makeup section. Mac is having a sale on makeup. They have a new set of eye shadow trios in browns like you wear. Theyre on sale. You should check them out.
Read more
(Big Data Made Simple) -- Imagine a nice Friday afternoon walking around your local mall. You walk into your favorite browsing for a new outfit to wear to your friends party later in the evening. Although you usually shop in-store, sometimes you shop online, as many people all over the world do. You wander into the shoe section.
Those black Nine West boots would look amazing on you. I think they have them in a size seven. You try the boots on and sure enough, they are a great fit. You purchase them and continue to the makeup section. Mac is having a sale on makeup. They have a new set of eye shadow trios in browns like you wear. Theyre on sale. You should check them out.
Read more
Is it possible to remodel a $1500 house?
(Buildzoom) -- Imagine buying a house for less than the cost of a new road bike. Not a dog house, tree house, or Barbie Dream house, but a real, three-bedroom residential home for less than $1500. In Detroit, you can.
Detroit, as many know, has been one of the cities hit the hardest by economic meltdowns and recessions in the last several decades. As the auto industry gradually downsized or left Detroit, so did many of the city’s residents. In 1950, the city was home to 1,849,568 people. Today, only approximately 713,000 reside inside the Detroit city limits. This means that there is an overabundance of abandoned homes in what used to be, at one-time, middle class neighborhoods.
Read more
(Buildzoom) -- Imagine buying a house for less than the cost of a new road bike. Not a dog house, tree house, or Barbie Dream house, but a real, three-bedroom residential home for less than $1500. In Detroit, you can.
Detroit, as many know, has been one of the cities hit the hardest by economic meltdowns and recessions in the last several decades. As the auto industry gradually downsized or left Detroit, so did many of the city’s residents. In 1950, the city was home to 1,849,568 people. Today, only approximately 713,000 reside inside the Detroit city limits. This means that there is an overabundance of abandoned homes in what used to be, at one-time, middle class neighborhoods.
Read more
Franchise Marketing Techniques: Don’t throw the baby out with the bathwater(Upside Group Franchise Consulting) -- As a young member of the millennial generation who has worked in IT for several years and who writes about social media/blogging/website best practices for a living, I think I’ve got a pretty good grip on how to use technology for franchise marketing.
Admittedly, I often find myself telling older people (such as my parents) that “technology is the wave of the future and print is all but dead, save for a few occasions.” [Insert parental eye roll.]
Read more
Admittedly, I often find myself telling older people (such as my parents) that “technology is the wave of the future and print is all but dead, save for a few occasions.” [Insert parental eye roll.]
Read more
Helping the Disabled Gives Rhodes Satisfaction
-By Zoe Zorka
It all started when Angie decided to volunteer with a group of special education students at Palmer Community High School when she was a junior. She wanted to be a cadet teacher, someone who worked one-on-one with students who were having trouble or behind in their schoolwork.
There happened to be an opening in the school’s special education classroom, and since a cousin had been born with Down’s Syndrome, Angie had some interest in the disabled.
Angie’s mother, Rhonda, says Angie was compassionate toward her cousin and always seemed to enjoy helping him whenever the families got together. The opportunity seemed like a perfect fit.
Read more
It all started when Angie decided to volunteer with a group of special education students at Palmer Community High School when she was a junior. She wanted to be a cadet teacher, someone who worked one-on-one with students who were having trouble or behind in their schoolwork.
There happened to be an opening in the school’s special education classroom, and since a cousin had been born with Down’s Syndrome, Angie had some interest in the disabled.
Angie’s mother, Rhonda, says Angie was compassionate toward her cousin and always seemed to enjoy helping him whenever the families got together. The opportunity seemed like a perfect fit.
Read more
Hearp brings special skills to job
-By Zoe Zorka
A new face arrived at CC earlier this semester as assistant director of career services.
Mary Ann Hearp, a former California high school guidance counselor, now works with students and alumni in all areas of career planning.
She assists undeclared students in selecting majors that suit their abilities and personalities and helps students with their resumes, cover letters, internships and job placements. She also helps plan career and internship fairs.
“My personal goals here at UE are to make a contribution to a team that already works very hard to provide excellent services for students and to give each student with whom I work the most effective support I can,” Hearp said.
Hearp brings special skills with her to the department, said Tammy Wilson, director of career services.
“Mary Ann has tremendous listening skills and that’s important in this line of work,” she said. “She’ll be working one-on-one with many students in all aspects of career planning.”
The career services department assists students and alumni with employment opportunities and also helps students establish career goals, gain valuable experience and find internships and co-ops.
Wilson said Hearp’s experience will serve her well. Before coming to CC, Hearp worked in Sacramento, Calif. with high school students, assisting them in the school-to-career transition program, much like the career services program at CC.
Hearp earned a bachelor’s of science in education from Texas Tech and a master’s degree in human sciences from Texas A&M.
A new face arrived at CC earlier this semester as assistant director of career services.
Mary Ann Hearp, a former California high school guidance counselor, now works with students and alumni in all areas of career planning.
She assists undeclared students in selecting majors that suit their abilities and personalities and helps students with their resumes, cover letters, internships and job placements. She also helps plan career and internship fairs.
“My personal goals here at UE are to make a contribution to a team that already works very hard to provide excellent services for students and to give each student with whom I work the most effective support I can,” Hearp said.
Hearp brings special skills with her to the department, said Tammy Wilson, director of career services.
“Mary Ann has tremendous listening skills and that’s important in this line of work,” she said. “She’ll be working one-on-one with many students in all aspects of career planning.”
The career services department assists students and alumni with employment opportunities and also helps students establish career goals, gain valuable experience and find internships and co-ops.
Wilson said Hearp’s experience will serve her well. Before coming to CC, Hearp worked in Sacramento, Calif. with high school students, assisting them in the school-to-career transition program, much like the career services program at CC.
Hearp earned a bachelor’s of science in education from Texas Tech and a master’s degree in human sciences from Texas A&M.
Supplements: The Good, the Bad, and the Ridiculous
-By Zoe Zorka
“The perfect body in no time at all.”
“Lose weight with no diet or exercise. Just take a pill.”
“This diet supplement guarantees weight loss and increased muscle mass.”
You have heard these statements countless times on infomercials and read it on the covers of magazines at the checkout counter. As intelligent beings, we all know that the obvious touted benefits of anything in life are equal to the drawbacks, but our human nature is to ignore the drawbacks and focus on perceived benefits. Thus, we swim in shark-infested waters because it is considered the most beautiful place on earth. We give no thought that we are now considered dinner which, in my humble opinion, is a drawback to the benefit of swimming in the most beautiful place on earth.
Physical perfection. We are obsessed with the idea, especially if it is offered overnight or in a few short weeks with the use of magic potions or pills advertised everywhere. These “magic” supplements often take the form of caffeine and ephedrine combinations, trypotophan, carnitine, chromium, lecithin, choline, and bee pollen, to name a few. Let’s not forget anabolic steroids which are used rampantly among professional athletes. Even teenagers are not immune to the lure of perceived physical perfection offered by steroids. While the immediate benefits from using steroids or other supplements are in the millions, the drawbacks are a decreased life span and an adverse reaction on a physiological or psychological level.
Most of the supplements claim to be “natural,” but natural does not necessarily equate to “healthy.” In most cases, the FDA has not approved or studied these supplements, leaving the claims largely unsupported.
Take a look at some of the most common yet questionable supplements on the market with their benefits and drawbacks and decide if they are really worth it.
1. Ephedra (ma huang): Ma huang contains ephedrine which is a nervous system stimulant. It creates heat by speeding up the body’s metabolism, which leads to its wide use as a fat burner. Taken in high dosages (more than 25mg per day) and combined with caffeine or other stimulants, it can cause jitters, insomnia, high blood pressure, seizures, heart attack, stroke, and death.
2. Androstenedione: This is a precursor of the male sex hormone testosterone. It is reputed to boost muscle mass and enhance performance, although more than several studies have disputed this claim. It can raise levels of estrogen in men which can lead to enlarged breasts.
3. Caffeine: While a cup of coffee on occasion is acceptable, caffeine in high doses can have negative side effects and actually hinder your workout. Caffeine is a central nervous system stimulant that makes your heart beat faster, increases alertness and accelerates your metabolic rate. Caffeine can also make you feel edgy, anxious, and irritable, and can cause headaches and diarrhea. Since caffeine is a diuretic, it dehydrates the body, thus causing your workout efforts to be less effective.
Remember there are no easy answers if you want a great body; you have to train hard and eat right. We now realize that most of the food we eat comes from a depleted land source so in order to get the nutrients you need for optimal health, supplementation is necessary. However, there are some quality supplements out there including vitamins, CLA, and others. However, remember that a supplement is just what it’s name says. They are meant to supplement, not replace, hard work and proper diet. Let’s take a look at some supplements that can enhance your total well-being. While these are not the only beneficial supplements for a healthy body, they are very important:
Vitamin C: Vitamin C is an antioxidant and assists the body in over 300 metabolic functions. It helps heal wounds and is essential for the formation of muscle tissues. Since it is not naturally produced by our bodies, we must get it from other sources. While it can be taken in a pill form, it is also found in common fruits and vegetables such as oranges, spinach, tomatos, and cabbage.
CLA: Conjugated Linoleic Acid, also known as CLA, is a fatty acid found in beef and dairy products. Don’t let the name fool you though! CLA in moderate amounts is a good fatty acid and helps the body by increasing metabolic rate, lowering cholesterol, reducing abdominal fat, and helping the immune system. A double-blind study by the Journal of Nutrition recommended that people get 3.4 grams of CLA for maximum health benefits.
Carbohydrate-enhanced sport drinks: After a workout, your body has depleted many of it’s resources, so it is key to properly hydrate and replace electrolytes lost. In 2004, Science & Medicine in Sports & Exercise published a double-blind study proving that sports drinks containing proteins and carbohydrates improved performance and decreased muscle injury.
In the end, always rely on diet, exercise and sensible supplementation. There is no such thing as “the perfect body.” However, the benefits of a quality workout are endless. Maintaining optimal health, feeling good about ourselves and admiration by our peers are the benefits of long hours and discipline at the gym. The drawbacks are the time we put into exercising and preparing our health-conscious meals. Compared to the side effects of dangerous supplements, those drawbacks are pretty minimal!
The model depicted in the photo trains hard in the Kick-Fit Training method at least three times a week. She consistently does weights and cardiovascular exercise, in addition to snowboarding and running. She also maintains a low carbohydrate and moderate protein diet .
Exercises for the 15 minute Total body Blast
Repeat 5 Times. The first time, do 30 reps, then 25 reps, then 20 reps, etc.)
The Squat and Punch with the band:
Tie an exercise band behind you. Hold it in your right hand. Inhale as you flex your knees and lower your glutes back and down, as if you were sitting in a chair. Stop your descent when your thighs are nearly horizontal. Punch from that position, making sure your wrist is not bent. The wrist should remain straight throughout. Once you execute the punch, retract your arm and stand up, leaving your feet in position to repeat the squat punch. Once you have done one set, repeat on the left side.
Lunge and Curl with the band:
Place the band under the right foot, holding the band in both hands, palms up. As you lower your left knee to the floor in the lunge, curl up, keeping your elbows close to your side. Repeat with the band under the left foot.
Side kicks with the band:
Tie a band to the bottom of a weight bench. Place the other end of the band around your right foot. Rest both arms on the weight bench. Open your chest up slightly to the right. Extend your right leg behind you, keeping your foot as horizontal as possible with the floor. Return to starting position, then do another set with the left foot.
Front Raise with Band:
Place the band under one foot. Hold the band in both hands, palms down. Slowly, raise your arms so your hands are even with your shoulders. Make sure your back remains straight and eyes forward. Slowly, return to starting position.
Lunge and Overhead Press with Band:
Start in the upright lunge position, left foot back, right foot forward, right foot stepping on the band, band in front at shoulder height. Lower the left knee to the floor to do the lunge. As you return to the upright position, press upwards until your arms are completely extended. Slowly, return your hands to shoulder position. (Trainer note: if the lunge is too difficult, simply do this exercise without the lunge. For an advanced workout, stand on your right foot, left foot off the ground. Balancing, extend your arms overhead.) Repeat with the left foot stepping on the band.
“The perfect body in no time at all.”
“Lose weight with no diet or exercise. Just take a pill.”
“This diet supplement guarantees weight loss and increased muscle mass.”
You have heard these statements countless times on infomercials and read it on the covers of magazines at the checkout counter. As intelligent beings, we all know that the obvious touted benefits of anything in life are equal to the drawbacks, but our human nature is to ignore the drawbacks and focus on perceived benefits. Thus, we swim in shark-infested waters because it is considered the most beautiful place on earth. We give no thought that we are now considered dinner which, in my humble opinion, is a drawback to the benefit of swimming in the most beautiful place on earth.
Physical perfection. We are obsessed with the idea, especially if it is offered overnight or in a few short weeks with the use of magic potions or pills advertised everywhere. These “magic” supplements often take the form of caffeine and ephedrine combinations, trypotophan, carnitine, chromium, lecithin, choline, and bee pollen, to name a few. Let’s not forget anabolic steroids which are used rampantly among professional athletes. Even teenagers are not immune to the lure of perceived physical perfection offered by steroids. While the immediate benefits from using steroids or other supplements are in the millions, the drawbacks are a decreased life span and an adverse reaction on a physiological or psychological level.
Most of the supplements claim to be “natural,” but natural does not necessarily equate to “healthy.” In most cases, the FDA has not approved or studied these supplements, leaving the claims largely unsupported.
Take a look at some of the most common yet questionable supplements on the market with their benefits and drawbacks and decide if they are really worth it.
1. Ephedra (ma huang): Ma huang contains ephedrine which is a nervous system stimulant. It creates heat by speeding up the body’s metabolism, which leads to its wide use as a fat burner. Taken in high dosages (more than 25mg per day) and combined with caffeine or other stimulants, it can cause jitters, insomnia, high blood pressure, seizures, heart attack, stroke, and death.
2. Androstenedione: This is a precursor of the male sex hormone testosterone. It is reputed to boost muscle mass and enhance performance, although more than several studies have disputed this claim. It can raise levels of estrogen in men which can lead to enlarged breasts.
3. Caffeine: While a cup of coffee on occasion is acceptable, caffeine in high doses can have negative side effects and actually hinder your workout. Caffeine is a central nervous system stimulant that makes your heart beat faster, increases alertness and accelerates your metabolic rate. Caffeine can also make you feel edgy, anxious, and irritable, and can cause headaches and diarrhea. Since caffeine is a diuretic, it dehydrates the body, thus causing your workout efforts to be less effective.
Remember there are no easy answers if you want a great body; you have to train hard and eat right. We now realize that most of the food we eat comes from a depleted land source so in order to get the nutrients you need for optimal health, supplementation is necessary. However, there are some quality supplements out there including vitamins, CLA, and others. However, remember that a supplement is just what it’s name says. They are meant to supplement, not replace, hard work and proper diet. Let’s take a look at some supplements that can enhance your total well-being. While these are not the only beneficial supplements for a healthy body, they are very important:
Vitamin C: Vitamin C is an antioxidant and assists the body in over 300 metabolic functions. It helps heal wounds and is essential for the formation of muscle tissues. Since it is not naturally produced by our bodies, we must get it from other sources. While it can be taken in a pill form, it is also found in common fruits and vegetables such as oranges, spinach, tomatos, and cabbage.
CLA: Conjugated Linoleic Acid, also known as CLA, is a fatty acid found in beef and dairy products. Don’t let the name fool you though! CLA in moderate amounts is a good fatty acid and helps the body by increasing metabolic rate, lowering cholesterol, reducing abdominal fat, and helping the immune system. A double-blind study by the Journal of Nutrition recommended that people get 3.4 grams of CLA for maximum health benefits.
Carbohydrate-enhanced sport drinks: After a workout, your body has depleted many of it’s resources, so it is key to properly hydrate and replace electrolytes lost. In 2004, Science & Medicine in Sports & Exercise published a double-blind study proving that sports drinks containing proteins and carbohydrates improved performance and decreased muscle injury.
In the end, always rely on diet, exercise and sensible supplementation. There is no such thing as “the perfect body.” However, the benefits of a quality workout are endless. Maintaining optimal health, feeling good about ourselves and admiration by our peers are the benefits of long hours and discipline at the gym. The drawbacks are the time we put into exercising and preparing our health-conscious meals. Compared to the side effects of dangerous supplements, those drawbacks are pretty minimal!
The model depicted in the photo trains hard in the Kick-Fit Training method at least three times a week. She consistently does weights and cardiovascular exercise, in addition to snowboarding and running. She also maintains a low carbohydrate and moderate protein diet .
Exercises for the 15 minute Total body Blast
Repeat 5 Times. The first time, do 30 reps, then 25 reps, then 20 reps, etc.)
The Squat and Punch with the band:
Tie an exercise band behind you. Hold it in your right hand. Inhale as you flex your knees and lower your glutes back and down, as if you were sitting in a chair. Stop your descent when your thighs are nearly horizontal. Punch from that position, making sure your wrist is not bent. The wrist should remain straight throughout. Once you execute the punch, retract your arm and stand up, leaving your feet in position to repeat the squat punch. Once you have done one set, repeat on the left side.
Lunge and Curl with the band:
Place the band under the right foot, holding the band in both hands, palms up. As you lower your left knee to the floor in the lunge, curl up, keeping your elbows close to your side. Repeat with the band under the left foot.
Side kicks with the band:
Tie a band to the bottom of a weight bench. Place the other end of the band around your right foot. Rest both arms on the weight bench. Open your chest up slightly to the right. Extend your right leg behind you, keeping your foot as horizontal as possible with the floor. Return to starting position, then do another set with the left foot.
Front Raise with Band:
Place the band under one foot. Hold the band in both hands, palms down. Slowly, raise your arms so your hands are even with your shoulders. Make sure your back remains straight and eyes forward. Slowly, return to starting position.
Lunge and Overhead Press with Band:
Start in the upright lunge position, left foot back, right foot forward, right foot stepping on the band, band in front at shoulder height. Lower the left knee to the floor to do the lunge. As you return to the upright position, press upwards until your arms are completely extended. Slowly, return your hands to shoulder position. (Trainer note: if the lunge is too difficult, simply do this exercise without the lunge. For an advanced workout, stand on your right foot, left foot off the ground. Balancing, extend your arms overhead.) Repeat with the left foot stepping on the band.
A New Twist on a Classic Workout:
Shoulders and Chest Muscles
-By Zoe Zorka
With summer just around the corner, it’s about that time for bikinis, swim trunks, and sundresses. Defined shoulders and chest muscles don’t just increase your sex appeal; they are also two important keys to overall health and fitness. Forget simple bench presses! Read on for the latest techniques and exercises to build sculpted shoulders and chest muscles.
The following circuit will effectively combine cardiovascular exercises with a series of weight-bearing complex exercises. By utilizing free weights, exercise balls, and other stability equipment, this circuit, while focusing on the shoulders and chest, will also work the entire body. Remember to begin with weights that you are comfortable with. Never sacrifice form to lift heavier weights. These exercises are very effective when done properly, so start with a weight that you feel good with, then work your way up!
Before you begin, it’s important to understand to understand the muscles being worked. The chest consists of the Pectoralis Major and the Pectoralis Minor. The secondary muscle group being used in most chest exercises is the Triceps. The shoulder area consists of the Deltoid, Levatator Scapula, and the Trapezius.
These are large muscles, so make sure you stretch before beginning the routine to prevent injury and maximize the circuit’s effectiveness. Proper posture is important when exercising any muscle group, but it is especially so when working on the upper body. Be sure that your back is straight, shoulder blades back, and chest slightly out. Don’t “hunch over.” This proper posture will prevent pains and injuries to the neck.
Now that your posture is good, you are adequately stretched out, and hopefully properly fueled nutrition-wise, let’s get to the circuit:
Jump Rope (5 Minutes)
The jump rope is not only an excellent cardiovascular workout, but activates the upper body, getting it ready to lift. Be sure that your knees are not locked and you are standing up straight, looking forward. This prevents soreness in the neck and back. (If you are unable to jump rope, running or walking can be substituted for the jump rope.)
Bench Press on an Exercise Ball (3 sets of 30 reps)
This twist on the traditional bench press works not only the shoulders, triceps, and chest, but the lumbar region and abdominal muscles as well. To do this exercise, place your upper body on the top of the ball. Make sure your knees are bent at a 90 degree angle. (The ball should be proportionate to your height, so make sure you have selected the proper size ball.) With weights in your hands, press up to the ceiling. Moving the weight through the concentric contraction should take between four and six seconds.
Military Press on the Exercise Ball (3 Sets of 30 reps)
Sit comfortably on the exercise ball. Hold a weight bar in your hands, slightly wider than shoulder width apart. Slowly, press up, until your arms are straight, then bring back down. If a weight bar is not available, this can be done with free weights.
Jab/Cross/Hook Boxing Drill (3 minutes)
With a partner, bag, or shadow boxing, complete this cycle for three minutes, focusing on your posture and technique. These punches are all great for working the upper body.
Single Let Row on Exercise Ball (2 sets of 30- one on each side)
This works not only your triceps, but your core stabilizers as well. First, place your right hand on the ball and your right foot firmly planted on the floor. Extend your left leg behind you, in line with your back. Your back should be approximately parallel to the floor. Hold your weight in your left hand, elbow even with your rib cage. Slowly extend backwards. Return to starting position. After one set of 30, repeat on the other side, with your left hand on the ball, left hand on the floor, right leg extended, and weight in your right hand.
Squat and Press (2 sets of 18)
The Squat and Press is a complex exercise, which means it focuses on working a combination of muscle groups. Start in a traditional squat position, feet slightly wider than shoulder width apart, knees slightly bent. Hold a medicine ball above your head. Your arms should be fairly straight, but do not lock your elbows. Slowly, squat down, making sure your bottom never goes below your knees. Simultaneously, lower the medicine ball to waist level, holding it out straight in front of you. Return to starting position and repeat.
Plyometric Push-Ups with BOSU Ball (2 sets of 18)
Place the BOSU Ball flat on the ground. Place your hands slightly wider than shoulder width apart, palms down, on the outer sides of the ball. Keeping your spine straight, lower yourself to the ball (your chest should be an inch away from the ball). Slowly press up and return to starting position. There are several variations of this, including the one-armed push up on the BOSU Ball. If no BOSU Ball is available, this can be done on a mat or the ground.
Jump Rope (5 minutes)
This will loosen your arms up and get your heart rate in the target cardiovascular zone. As you may be getting tired, don’t forget to use proper technique and keep your shoulders back.
Triceps Cable Pulls (3 sets of 30)
The cable, as we all know, is versatile and can be used to work almost any muscle group. To properly work the triceps, stand up straight, feet shoulder width apart, facing the cable. Grip the handle bar (hands should be about 12 inches apart, palms down). Slowly, press down until your arms are almost straight. Do not lock your elbows. Keep your elbows close to your side and return to starting position. On this exercise, it’s key not to bend over to press down, as the back will be doing most of the work.
Fly on Exercise Ball (3 sets of 30)
Begin in the same position as the Bench Press. Holding the weights in your hand, palms face up, extend your arms out so they are parallel with the ground. Being sure not to lock your elbows, bring your arms up so the weights touch above your chest. Slowly lower them back to the starting position and repeat.
Leap Lunge (2 sets of 18)
Start in the lunge position, right foot forward. Your left arm should be pointing forward as if punching a target directly in front of you. Jump and switch legs and punch your right arm forward. Then, jump, returning to the starting position. Repeat 18 times, focusing on proper lunge technique and posture.
This workout is fast paced and effective, and can be done with minimal equipment and space. To increase your muscle mass, increase the weights periodically. Don’t forget at the end of your workout to stretch out, cool down, and hydrate! It is recommended that you wait approximately 48 hours before working the same muscle group. This allows your muscles to self-repair and heal. Most importantly, remember that what is done on the front of the body also must be done on the back, so look for great back and biceps workouts on Kickfit.com!
With summer just around the corner, it’s about that time for bikinis, swim trunks, and sundresses. Defined shoulders and chest muscles don’t just increase your sex appeal; they are also two important keys to overall health and fitness. Forget simple bench presses! Read on for the latest techniques and exercises to build sculpted shoulders and chest muscles.
The following circuit will effectively combine cardiovascular exercises with a series of weight-bearing complex exercises. By utilizing free weights, exercise balls, and other stability equipment, this circuit, while focusing on the shoulders and chest, will also work the entire body. Remember to begin with weights that you are comfortable with. Never sacrifice form to lift heavier weights. These exercises are very effective when done properly, so start with a weight that you feel good with, then work your way up!
Before you begin, it’s important to understand to understand the muscles being worked. The chest consists of the Pectoralis Major and the Pectoralis Minor. The secondary muscle group being used in most chest exercises is the Triceps. The shoulder area consists of the Deltoid, Levatator Scapula, and the Trapezius.
These are large muscles, so make sure you stretch before beginning the routine to prevent injury and maximize the circuit’s effectiveness. Proper posture is important when exercising any muscle group, but it is especially so when working on the upper body. Be sure that your back is straight, shoulder blades back, and chest slightly out. Don’t “hunch over.” This proper posture will prevent pains and injuries to the neck.
Now that your posture is good, you are adequately stretched out, and hopefully properly fueled nutrition-wise, let’s get to the circuit:
Jump Rope (5 Minutes)
The jump rope is not only an excellent cardiovascular workout, but activates the upper body, getting it ready to lift. Be sure that your knees are not locked and you are standing up straight, looking forward. This prevents soreness in the neck and back. (If you are unable to jump rope, running or walking can be substituted for the jump rope.)
Bench Press on an Exercise Ball (3 sets of 30 reps)
This twist on the traditional bench press works not only the shoulders, triceps, and chest, but the lumbar region and abdominal muscles as well. To do this exercise, place your upper body on the top of the ball. Make sure your knees are bent at a 90 degree angle. (The ball should be proportionate to your height, so make sure you have selected the proper size ball.) With weights in your hands, press up to the ceiling. Moving the weight through the concentric contraction should take between four and six seconds.
Military Press on the Exercise Ball (3 Sets of 30 reps)
Sit comfortably on the exercise ball. Hold a weight bar in your hands, slightly wider than shoulder width apart. Slowly, press up, until your arms are straight, then bring back down. If a weight bar is not available, this can be done with free weights.
Jab/Cross/Hook Boxing Drill (3 minutes)
With a partner, bag, or shadow boxing, complete this cycle for three minutes, focusing on your posture and technique. These punches are all great for working the upper body.
Single Let Row on Exercise Ball (2 sets of 30- one on each side)
This works not only your triceps, but your core stabilizers as well. First, place your right hand on the ball and your right foot firmly planted on the floor. Extend your left leg behind you, in line with your back. Your back should be approximately parallel to the floor. Hold your weight in your left hand, elbow even with your rib cage. Slowly extend backwards. Return to starting position. After one set of 30, repeat on the other side, with your left hand on the ball, left hand on the floor, right leg extended, and weight in your right hand.
Squat and Press (2 sets of 18)
The Squat and Press is a complex exercise, which means it focuses on working a combination of muscle groups. Start in a traditional squat position, feet slightly wider than shoulder width apart, knees slightly bent. Hold a medicine ball above your head. Your arms should be fairly straight, but do not lock your elbows. Slowly, squat down, making sure your bottom never goes below your knees. Simultaneously, lower the medicine ball to waist level, holding it out straight in front of you. Return to starting position and repeat.
Plyometric Push-Ups with BOSU Ball (2 sets of 18)
Place the BOSU Ball flat on the ground. Place your hands slightly wider than shoulder width apart, palms down, on the outer sides of the ball. Keeping your spine straight, lower yourself to the ball (your chest should be an inch away from the ball). Slowly press up and return to starting position. There are several variations of this, including the one-armed push up on the BOSU Ball. If no BOSU Ball is available, this can be done on a mat or the ground.
Jump Rope (5 minutes)
This will loosen your arms up and get your heart rate in the target cardiovascular zone. As you may be getting tired, don’t forget to use proper technique and keep your shoulders back.
Triceps Cable Pulls (3 sets of 30)
The cable, as we all know, is versatile and can be used to work almost any muscle group. To properly work the triceps, stand up straight, feet shoulder width apart, facing the cable. Grip the handle bar (hands should be about 12 inches apart, palms down). Slowly, press down until your arms are almost straight. Do not lock your elbows. Keep your elbows close to your side and return to starting position. On this exercise, it’s key not to bend over to press down, as the back will be doing most of the work.
Fly on Exercise Ball (3 sets of 30)
Begin in the same position as the Bench Press. Holding the weights in your hand, palms face up, extend your arms out so they are parallel with the ground. Being sure not to lock your elbows, bring your arms up so the weights touch above your chest. Slowly lower them back to the starting position and repeat.
Leap Lunge (2 sets of 18)
Start in the lunge position, right foot forward. Your left arm should be pointing forward as if punching a target directly in front of you. Jump and switch legs and punch your right arm forward. Then, jump, returning to the starting position. Repeat 18 times, focusing on proper lunge technique and posture.
This workout is fast paced and effective, and can be done with minimal equipment and space. To increase your muscle mass, increase the weights periodically. Don’t forget at the end of your workout to stretch out, cool down, and hydrate! It is recommended that you wait approximately 48 hours before working the same muscle group. This allows your muscles to self-repair and heal. Most importantly, remember that what is done on the front of the body also must be done on the back, so look for great back and biceps workouts on Kickfit.com!
Music plentiful as performances set
-By Zoe Zorka
A solo flute performance at 1 p.m. Saturday followed by a bassoonist recital at 2:30 p.m. kick off a number of musical events happening during the next two weeks in Packard Hall.
“I’m performing some interesting pieces,” said senior flautist Melissa Wild. “One of the most unique pieces I will perform is a sonata by Eldin Burton, a 20th century composer.”
Senior Selena Martin selected Mozart’s “Concierto for Bassoon and Orchestra” and several other pieces to perform.
“I picked the Mozart because it is the standard senior recital piece,” she said. “That’s what every bassoonist should play for their senior recital.”
Jazz connoisseurs are in for a special treat Sunday as the Jazz Ensemble presents its spring concert at 4 p.m.
Dr. Edward Jernigan, professor of music, said the ensemble plans to perform a number of exciting and memorable jazz pieces, including “Do Nothing Till You Hear From Me” by Duke Ellington and “St. Thomas” by Sonny Rollins.
The two ensembles, comprised of 16 members each, are directed by Jernigan and Ron Butturi, assistant professor of music.
The piano series continues Tuesday with guest performer Kate Shaw’s appearance at 7:30 p.m. Shaw is a professor of piano at Indiana and will perform Racchmaninoff and Chopin selections.
Next month’s performances begin with consortium instructor Kevin McKay’s viola presentation at 7:30 p.m. April 2. McKay plans to play a number of pieces, including several by French composer Marin Marais.
Many have heard the men’s glee club sing the national anthem at men’s basketball games, and now the club welcomes music lovers to its annual concert at 2:30 p.m. April 7. The club is directed by Buck Jordan, adjunct lecturer in music.
Finally, the 45-member Wind Ensemble will perform a variety of classical works at 7:30 p.m. April 9 in the chapel on campus.
Jonathon Hopkins, associate professor of music and department chair, said the concert is the biggest event of these two weeks because it involves the most students.
Admission to all events is free.
A solo flute performance at 1 p.m. Saturday followed by a bassoonist recital at 2:30 p.m. kick off a number of musical events happening during the next two weeks in Packard Hall.
“I’m performing some interesting pieces,” said senior flautist Melissa Wild. “One of the most unique pieces I will perform is a sonata by Eldin Burton, a 20th century composer.”
Senior Selena Martin selected Mozart’s “Concierto for Bassoon and Orchestra” and several other pieces to perform.
“I picked the Mozart because it is the standard senior recital piece,” she said. “That’s what every bassoonist should play for their senior recital.”
Jazz connoisseurs are in for a special treat Sunday as the Jazz Ensemble presents its spring concert at 4 p.m.
Dr. Edward Jernigan, professor of music, said the ensemble plans to perform a number of exciting and memorable jazz pieces, including “Do Nothing Till You Hear From Me” by Duke Ellington and “St. Thomas” by Sonny Rollins.
The two ensembles, comprised of 16 members each, are directed by Jernigan and Ron Butturi, assistant professor of music.
The piano series continues Tuesday with guest performer Kate Shaw’s appearance at 7:30 p.m. Shaw is a professor of piano at Indiana and will perform Racchmaninoff and Chopin selections.
Next month’s performances begin with consortium instructor Kevin McKay’s viola presentation at 7:30 p.m. April 2. McKay plans to play a number of pieces, including several by French composer Marin Marais.
Many have heard the men’s glee club sing the national anthem at men’s basketball games, and now the club welcomes music lovers to its annual concert at 2:30 p.m. April 7. The club is directed by Buck Jordan, adjunct lecturer in music.
Finally, the 45-member Wind Ensemble will perform a variety of classical works at 7:30 p.m. April 9 in the chapel on campus.
Jonathon Hopkins, associate professor of music and department chair, said the concert is the biggest event of these two weeks because it involves the most students.
Admission to all events is free.