...Bodyweight Strength Training Anatomy Bret Contreras Human Kinetics Library of Congress Cataloging-in-Publication Data Contreras, Bret, 1976Bodyweight strength training anatomy / Bret Contreras. pages cm 1. Bodybuilding--Training. 2. Muscle strength. I. Title. GV546.5.C655 2013 613.7'13--dc23 2013013580 ISBN-10: 1-4504-2929-7 (print) ISBN-13: 978-1-4504-2929-0 (print) Copyright © 2014 by Bret Contreras All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. Acquisitions Editor: Tom Heine Developmental Editor: Cynthia McEntire Assistant Editor: Elizabeth Evans Copyeditor: Annette Pierce Graphic Designer: Fred Starbird Graphic Artist: Kim McFarland Cover Designer: Keith Blomberg Photographer (for cover and interior illustration...
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...The MARKSMAN VOL. 2 | ISSUE V | OCT’11 K J SOMAIYA INSTITUTE OF MANAGEMENT STUDIES & RESEARCH FESTIVE MARKETING Celebration time for buyers and sellers alike! INSIDE and more ! 4 Ps of Anna Hazare’s Campaign Guerilla Marketing No Money marketing Old Monk EDITOR’S DESK Dear Readers, At the onset of this festive season, we bring to you a riveting, celebratory and insightful festive edition of your very own MARKSMAN! This issue is our basket of wishes to all our readers thanking you all for your encouragement, suggestions and unstinted support. We shall continue to strive towards excellence; learning and raising the bar at each leap! The coming few months, beginning Diwali to the New Year, are going to be full of merriment and ebullience. Ring in the revelry with our cover story on Festive Marketing! Read on how companies hit full throttle with promotions, offers and advertising campaigns to leverage the occasion. We hope you appreciate the element of surprise! Our special story shall take you through some intriguing and creative Guerrilla marketing. Indulge yourselves with MARKSMAN traditions such as TWEETS, ITS ALL ABOUT AD-ITUDE, REWIND and get acquainted with our new addition “SQUAREHEAD”! We, at Interface are overwhelmed by the increasing number of entries we have been receiving in response to our call for articles. We take this opportunity to thank all our readers for their enthusiasm and for making our job more challenging- we love it! Keep writing...
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...Michigan Columbus Credit Union Lisa Flanigan Courtney Johnson Mary Smith-Biles Todd Buchanan Madonna University MKT 6210 Table of Contents Introduction Page 3 Brand Building Page 8 The Numbers Page 11 Conclusion and Marketing Ideas Page 22 Bibliography Page 24 Introduction by Lisa Flanigan Credit Unions are not-for-profit financial institutions that are owned by all of its members. The focus of the credit union is to help its members save, borrow, and receive affordable financial services. One way is by offering higher interest rates on savings accounts which can be important to people in general but also to the young population who are just starting to save for college or some other long term item such as a car. Typically, credit unions charge lower fees compared to banks and provide credit at competitive rates. Like any other business, Credit Unions must have enough income/ assets to cover expenses related to running a business or risk the possibility of becoming insolvent. Lending money to members is a source of income for credit unions. When borrowers default on this lent money, this puts a credit union at risk and causes tougher rules on responsible lending. They are also known for providing service at the personal level by helping their members plan for the future. The first credit union was founded in southern Germany in the year 1864 by...
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...tri-newbies online training program 11 week sprint distance beginner level 2 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com Training Program: Table of Contents 11 Week Sprint Distance Program – Beginner 11 Week Training Calendar ………………………………………… 5 Detailed Training Guide …………………………………………….. 7 Program Guide Introduction …………………………………………………… 19 Heart Rate Training ………………………………………….. 21 Swimming ……………………………………………………... 25 Cycling …………………………………………………………. 29 Running ………………………………………………………… 35 Bricks …………………………………………………………… 37 The Triathlon Transition ……………………………………... 39 Weight Training – Detailed Program ……………………….. 47 Nutrition …………………………………………………………. 65 Appendix Thinking About Doing a TRI? ……………………………….. 71 Methods of Heart Rate Training …………………………….. 79 Open Water Swim Tips and Techniques ………………….. 85 Tips for Riding in Traffic ……………………………………... 91 3 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 4 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 11 Week Calendar 11 Week Sprint Distance Program – Beginner 11 Week Calendar Mon OFF Tue Run: 15 min Wed Bike: 5 miles Thurs Swim: 200 yards Fri OFF Sat Run: 15 min Sun Bike: 5 miles OFF S: 200 yds R: 15 min Bike: 6 miles Swim: 200 yards OFF Run: 20 min Bike: 8 miles OFF S: 200 yds R: 20 min Bike: 6 miles S: 300 yds W: 30min ...
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...HISTORY OF BAKING On today’s market there is a never ending variety of the most delicious sweets and pastries to please both the palate and the eyes. We have become so used to this diverse range of bread, mouth watering pastries and cakes that seldom we ask just how they come into existence. I guess my initial interest in the origin of the baking industry was not aroused by accident; rather I suspect it was kindled by a chain of events occurring earlier in my life... My Grandfather owned a small hotel and bakery in Switzerland and when he retired my father who was an excellent pastry cook continued the business. As a small child I spent many hours watching my dad at work and later followed in his footsteps almost as a matter of course. Then again, I have a suspicion that it may have been “fate-by-design” that made me take up pastry-cooking. The question still remains, was my career pre-determined by the fact that my grandfather had thousands of letterheads printed for his bakery which included his name? The prospect of a hefty quantity discount would no doubt have made perfect sense to my frugal fore bearer; it must have been so much cheaper getting all this printing done in a big way. Grandfather should have realised (and I suspect that he might have) that there was not the slightest chance that any one generation could ever use up this huge mountain of stationery. Granddad’s first name “Fritz” was also my father’s first name and when I was born there was never any question...
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...INSTITUTE OF PHYSICS PUBLISHING Bioinsp. Biomim. 1 (2006) P1–P12 BIOINSPIRATION & BIOMIMETICS doi:10.1088/1748-3182/1/1/P01 PERSPECTIVE Biomimetics—using nature to inspire human innovation Yoseph Bar-Cohen Jet Propulsion Lab, California Institute of Technology, 4800 Oak Grove Drive, Pasadena, CA 91109-8099, USA E-mail: yosi@jpl.nasa.gov Received 7 November 2005 Accepted for publication 7 March 2006 Published 27 April 2006 Online at stacks.iop.org/BB/1/P1 Abstract Evolution has resolved many of nature’s challenges leading to lasting solutions. Nature has always inspired human achievements and has led to effective materials, structures, tools, mechanisms, processes, algorithms, methods, systems, and many other benefits (Bar-Cohen Y (ed) 2005 Biomimetics—Biologically Inspired Technologies (Boca Raton, FL: CRC Press) pp 1–552). This field, which is known as biomimetics, offers enormous potential for inspiring new capabilities for exciting future technologies. There are numerous examples of biomimetic successes that involve making simple copies, such as the use of fins for swimming. Others examples involved greater mimicking complexity including the mastery of flying that became possible only after the principles of aerodynamics were better understood. Some commercial implementations of biomimetics, including robotic toys and movie subjects, are increasingly appearing and behaving like living creatures. More substantial benefits of biomimetics include the development of prosthetics...
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...Divergent Veronica Roth Dedication To my mother, who gave me the moment when Beatrice realizes how strong her mother is and wonders how she missed it for so long Contents Dedication Chapter One Chapter Two Chapter Three Chapter Four Chapter Five Chapter Six Chapter Seven Chapter Eight Chapter Nine Chapter Ten Chapter Eleven Chapter Twelve Chapter Thirteen Chapter Fourteen Chapter Fifteen Chapter Sixteen Chapter Seventeen Chapter Eighteen Chapter Nineteen Chapter Twenty Chapter Twenty-One Chapter Twenty-Two Chapter Twenty-Three Chapter Twenty-Four Chapter Twenty-Five Chapter Twenty-Six Chapter Twenty-Seven Chapter Twenty-Eight Chapter Twenty-Nine Chapter Thirty Chapter Thirty-One Chapter Thirty-Two Chapter Thirty-Three Chapter Thirty-Four Chapter Thirty-Five Chapter Thirty-Six Chapter Thirty-Seven Chapter Thirty-Eight Chapter Thirty-Nine Excerpt from Insurgent Chapter One Chapter Two Acknowledgments About the Author Back Ad Praise for Divergent Books By Veronica Roth Credits Copyright About the Publisher CHAPTER ONE THERE IS ONE mirror in my house. It is behind a sliding panel in the hallway upstairs. Our faction allows me to stand in front of it on the second day of every third month, the day my mother cuts my hair. I sit on the stool and my mother stands behind me with the scissors, trimming. The strands fall on the floor in a dull, blond ring. When she finishes, she pulls my hair away from my face and twists it into a knot. I note how calm she looks and...
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...to actual people living or dead, events or locales is entirely coincidental. The Writer’s Coffee Shop (Australia) PO Box 2013 Hornsby Westfield NSW 1635 (USA) PO Box 2116 Waxahachie TX 75168 Paperback ISBN-978-1-61213-028-6 E-book ISBN-978-1-61213-029-3 A CIP catalogue record for this book is available from the US Congress Library. Cover image by: © Papuga2006 | Dreamstime.com Cover design by: Jennifer McGuire www.thewriterscoffeeshop.com/ejames E L James is a TV executive, wife, and mother of two, based in West London. Since early childhood, she dreamt of writing stories that readers would fall in love with, but put those dreams on hold to focus on her family and her career. She finally plucked up the courage to put pen to paper with her first novel, Fifty Shades of Grey. E L James is currently working on the sequel to Fifty Shades of Grey and a new romantic thriller with a supernatural twist. I am indebted to the following people for their help and support: To my husband Niall – thank you for tolerating my obsession, being a domestic god and doing the first edit. To my boss Lisa – thank you for putting up with me over the last year or so while I indulged in this madness. To CCL – I’ll never tell...
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...THE POWER OF SIX BOOK TWO OF THE LORIEN LEGACIES PITTACUS LORE Contents Cover Title Page Chapter One Chapter Two Chapter Three Chapter Four Chapter Five Chapter Six Chapter Seven Chapter Eight Chapter Nine Chapter Ten Chapter Eleven Chapter Twelve Chapter Thirteen Chapter Fourteen Chapter Fifteen Chapter Sixteen Chapter Seventeen Chapter Eighteen Chapter Nineteen Chapter Twenty Chapter Twenty-One Chapter Twenty-Two Chapter Twenty-Three Chapter Twenty-Four Chapter Twenty-Five Chapter Twenty-Six Chapter Twenty-Seven Chapter Twenty-Eight Chapter Twenty-Nine Chapter Thirty Chapter Thirty-One Chapter Thirty-Two Chapter Thirty-Three About the Author Also by Pittacus Lore Credits Copyright About the Publisher THE EVENTS IN THIS BOOK ARE REAL. NAMES AND PLACES HAVE BEEN CHANGED TO PROTECT THE LORIEN SIX, WHO REMAIN IN HIDING. OTHER CIVILIZATIONS DO EXIST. SOME OF THEM SEEK TO DESTROY YOU. Chapter One MY NAME IS MARINA, AS OF THE SEA, BUT I WASN’T called that until much later. In the beginning I was known merely as Seven, one of the nine surviving Garde from the planet Lorien, the fate of which was, and still is, left in our hands. Those of us who aren’t lost. Those of us still alive. I was six when we landed. When the ship jolted to a halt on Earth, even at my young age I sensed how much was at stake for us—nine Cêpan, nine Garde— and that our only chance waited for us here. We had entered the planet’s atmosphere in the midst of a storm of our own creation, and as our feet...
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...practitioner, before undertaking the diet and exercise techniques described in this book. The author and publisher expressly disclaim responsibility for any adverse e ects that may result from the use or application of the information contained in this book. NOTICE ON FOOD HANDLING This book is about cooking; it’s not a food processing and handling manual. I strongly encourage you to read and follow the established safe food processing and handling guidelines available through the USDA, FDA, and Department of Health and Human Services, including: foodsafety.gov fsis.usda.gov fda.gov/food/foodsafety NOTICE ON INTERNET RESOURCES My full curriculum is within the covers of this book. For those of you who want to “go beyond” in your research, I have provided links to Internet resources. My team and I have worked to check that these links are accurate and point to resources available when this book was released for publication. But Internet resources change frequently, and other confounding variables beyond my control intervene. So, for various reasons, the links may not direct you to the resource I had intended. In many cases, you will likely be able to use your favorite search engine to locate the correct link. Where links to a good resource are not working, and avid readers among you let me know, we will work to provide updated and...
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...1.2.1 Playboy Hotel (PB Hotel) 1.2.2 Penthouse Hotel 1.2.3 Asoke Place 1.2.4 Street 1 lodge (Sukhumvit Soi 1) 1.2.5 Dynasty Inn. 1.3 Major Hotels 1.3.1 JW Marriott 1.3.2 Sheraton Grande Sukhumvit 1.3.3 Landmark Hotel 1.4 Others 1.4.1 Rembrandt Hotel 1.4.2 Nana Hotel 1.4.3 Manhattan Hotel MASSAGE PARLORS 2.1 Thai Traditional Massage (TTM) 2.2 Soapy massage 2.2.1 First Class MPs 2.2.2 Option 2 2.2.3 Option 3 2.2.4 Others 2.2.5 Remarks on models and sideliners 2.2.6 Remarks on a sandwich service 2.2.7 Remarks on youth and services provided 2.2.8 MP girls saying NO to a certain customer 2.3 Eden Club vs. Darlings? 2.4 Pattaya MPs 2.5 Oil Massage 2.5.1 Barons Barber Shop 2.5.2 Euro Inn PUBS AND BEER BARS 3 Pubs and beer bars 3.1 Sukhumvit Rd. 3.2 Patpong No. 1 4 Specialty bars and karaoke JOINTS 4.1 Counter 1 and 2 4.2 Star of Lights 4.3 Lolitas 4.4 EDEN Club 5 Dance Clubs 5.1 CM2 5.2 La Lunar 5.3 Bed 5.4 Club Orbit 6 Go-go clubs 6.1 Patpong 6.2 Thaniya Plaza 6.3 Nana Plaza 6.4 Soi Cowboy 6.5 How to avoid the pushy GGgirls? MEMBER Clubs and KTVs/PR Clubs 7 MEMBER Clubs and KTVs/PR Clubs 7.1 Exotica 7.2 Piano 7.3 Club 487 7.4 Chateau Blanc 7.5 Spice Club 7.6 The Club 7.7 FAQs on member clubs 8 Freelancers 8.1 Siam Hotel 8.2 Grace Hotel 8.3 How to behave with a freelancer? 9 Transportation 9.1 The useful BTS Skytrain 9.2 Taxi from the Airport 10 Money Matters 11 Health Issues 12 FAQ section 13 Miscellaneous 14 Glossary One Pinga in Paradise 1 ACCOMMODATION DURING HOLIDAYS...
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...CHAPTER 1: LITERATURE REVIEW ON HOTEL INDUSTRY This chapter outlines the concept of hotel industry. It presents the overview of hotel industry, its history and it also discusses about the growth and trend of the hotel industry nowadays. When most of the tourists plan their trips, one of first steps is to look for the hotel and book the room at or near the place where they want to visit. These days, hotel is not as simple as the building; it becomes an industry that employs many people, especially the female. 1.1 What is hotel industry? Food, accommodation and dress are the three most essential things of human. Hotel or hotel industry alone provides two basic things: food and accommodation. So, what is hotel or hotel industry? Hotel is a part of the hospitality industry which is an umbrella term for a broad variety of service industries including, but not limited to, hotels, restaurants and casinos. Hotel is often referred as a “Home away from home”. If we consider meaning of hotel in the dictionary, a hotel is a building where you pay to have a room to sleep in and where you can eat meals (Cambridge dictionary) or a hotel is an establishment that provides paid lodging on a short-term basis (Wikipedia) According to A.M. Sheela, the author of the book “Economics of Hotel Management”, hotel is the place where the tourist stops being the traveler and become a guest. Hotel usually offer a full range of accommodations and services, which may includes suites, public dinning, banquet...
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...In Partial Fulfillment of the Requirements in Feasibility Studies Submitted to: Leo Santiago C. Arrabaca III, MBA Date Submitted: January 24, 2015 I. Executive Summary A. Market Research 1. Research Methods a. Survey: (Location where Survey was done) The surveys were administered to people around the Divisoria area through printed questionnaires. b. Observation: (Location where Observation was done) Observations were done at Something Sweet, Sweetleaf, Greenwich, Chinkee Tea, and Coffee Works. All located in the Divisoria area. c. Focus Group Interview: (Location where FGI was done) The focus group interview was held at Insideout City, 4/f One Montecarlo Building, Corner Corrales-Hayes, Hayes Street, Cagayan de Oro City. 2. Demand Analysis a.Total Monthly Demand of Products = 7110 units/month b. Market Share: Something Sweet 15.11% Sweet leaf 20.51% Greenwich(pearl coolers) 10.40% B. Marketing Mix 1. Name of product / service / company: Table Top 2. Price per variant: Php 60.00 3. Distribution Channel: Somewhere in Divisoria 4. Promotions: a.) Business Uniforms b.) Product Packaging (jars and notes) c.) Loyalty Stamp Card for customers C. Production Plan Production Schedule: Everyday for 6 days per week except for school holidays. Total Duration per Production: Per unit=5 minutes Total Number of Units Produced...
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...business is to provide packaging materials for the products of different industries. It also produces all types of tissues available in the local market as well as for export purposes. There are more than 3000 employees working in the company. Packages Limited has had a joint venture with Tetra Pak International in Tetra Pak Pakistan Limited to manufacture paperboard for liquid food packaging and to market Tetra Pak packaging equipment. Packages commissioned its own paper mill with a production capacity of 24,000 tonnes in 1968. The mill produces paper and paperboard based on waste paper and agricultural by-products like wheat straw and river grass. With growing demand the capacity was increased periodically and in 2003 was nearly 100,000 tonnes per year. In the beginning 22 Swedish Experts came to Pakistan to run the factory and to train the Pakistani staff. Packages Limited was established in 1957 as a joint venture between the Ali Group of Pakistan and Akerlund & Rausing of Sweden, to convert paper and Paperboard into packaging for consumer industry in 1958 production of packaging cartons for different industries started packaging. Cartons include soaps, biscuits, cigarettes, tea, and pharmaceutical products and many others. a joint venture agreement was signed with Mitsubishi Corporation of Japan for the manufacture of Polypropylene films at the Industrial Estate in Hattar, NWFP. This project, called Tri-Pack Films Limited, commenced production...
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...Acclaim for Chuck Palahniuk’s Choke “Just as dark and outrageous as his previous work. … His voice is so distinctive that he exists as a genre unto himself.” —The Washington Post “Palahniuk’s language is urgent and tense, touched with psychopathic brilliance, his images dead-on accurate. … [He] is an author who makes full use of the alchemical powers of fiction to synthesize a universe that mirrors our own fiction as a way of illuminating the world without obliterating its complexity.” —LA Weekly “Puts a bleakly humorous spin on self-help, addiction recovery, and childhood trauma. … Choke’s funny, mantra-like prose plows toward the mayhem it portends from the get-go.” —The Village Voice “Oddly, defiantly, addictive.” happily —Daily News “[Choke] shines a flashlight into America’s dark corners. … As darkly comic and starkly terrifying as your high school yearbook photo.” —GQ “Palahniuk is a gifted writer, and the novel is full of terrific lines.” —The New York Times Book Review “[Palahniuk’s] most enduring trait … is that marvelous quicksilver voice of his. … The exuberance of his language makes it still worthwhile to brave these often chilly and dark waters.” —The Oregonian “Choke is another welcome antidote to antiseptic consumer life, and you can’t blame it for grabbing you by the throat.” —Maxim “Palahniuk is a cult writer in the truest sense.” —Entertainment Weekly “His subversive riffs conjure a kind of jump-cut cinema of the diseased imagination, resulting...
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