March 29, 2012 6:34 pm
The countdown to summer has begun, and many are flocking to the gym to get back into bathing suit shape. The American Council on Exercise (ACE) has released its list of the top three most common mistakes, and how to avoid them.
"While these three training modalities are highly effective when done properly, using incorrect form can increase risk of injury. For the most effective and safe workout, we recommend enlisting the aid of a certified personal trainer, who can provide guidance on how to be safe while getting the most out of a workout," says ACE exercise physiologist, Jessica Matthews.
The following are the top three errors most commonly made with popular workout trends, and tips from Matthews on how to correct these mistakes:
1. Plyometrics: Quick, powerful movements, known as plyometrics, include exercises such as depth jumps, multidirectional drills, and cone jumps, and are designed to increase muscular power and explosiveness. Appropriate strength, flexibility and postural mechanics are necessary in order to avoid injury. Incorrectly landing on the heel or the ball of the foot, however, can increase impacting forces and make participants prone to injury.
How to correct: Master the art of landing correctly, before moving into more advanced moves like full jumps and hops. Focus on landing softly on the mid-foot and then roll forward to push off the ball of the foot—avoiding excessive side-to-side motion at the knee in the process. To further reduce the risk of injury, it is important to complete a dynamic warm-up before performing plyometric exercises.
2. Kettlebells: Research confirms that kettlebell workouts are an extremely effective form of training that can be performed in a relatively short period of time. The problem lies in that many people who use kettlebells do not understand the proper mechanics for the exercises. For example, many incorrectly perceive the kettlebell single arm swing as a shoulder exercise when, it should be working the core.
How to correct: When performing the kettlebell single arm swing, avoid lifting with the back or the shoulders. Like in many kettlebell exercises, the hips should always drive the movement. To execute this movement correctly, contract the abdominal muscles and hinge at the hips. While exhaling, initiate an explosive upward movement to swing the kettlebell upward coming to a standing position. The momentum generated through the lower body should allow the arm to become parallel with the floor with neutral alignment maintained through the wrists. If it is too difficult to achieve the desired arm position, attempt to generate more power from the lower body by thrusting harder with the gluteal muscles from the lowered position.
3. High-Intensity Interval Training (HIIT): HIIT is being used by exercise enthusiasts to add new challenges and variety to workouts. It is a cardio respiratory training technique that increases the intensity of a workout by alternating between brief speed and recovery intervals to maximize training sessions in a short amount of time. Carelessly overlooking the active recovery intervals that are integral to HIIT is what can make fitness fans more prone to injury.
How to correct: While there isn't one single best way to structure sessions, when getting started with HIIT after completing a five minute warm-up, begin with a 1:2 or 1:3 ratio of speed intervals to active recovery intervals. This means one minute of speed work to every two or three minutes of active recovery. Avoid the temptation to shorten the recovery intervals, or to let the recovery periods be less than active. These recovery intervals are when the body produces more energy for the next bout of high-intensity exercise and also removes metabolic waste from the muscles. Remember, active recovery periods should always be as long—if not longer—than the high-intensity intervals. In terms of perceived exertion, high-intensity intervals should be about a seven or higher (on a scale of 0-10) while active recovery intervals should be at about a four or five.
March 29, 2012 6:34 pm
Comparables. Properties similar to a specific piece of property that are used to help estimate the value of that property.
March 29, 2012 6:34 pm
Q: Why buy a condo?
A: They are an appealing way to enter the housing market if the cost of a single-family home is out of your reach. Condos are especially popular among single homebuyers, empty nesters, and first-time buyers in high-priced housing markets.
Unlike a house, condos offer a lifestyle that is free of yard work and exterior maintenance and repairs. Many condominium communities also offer amenities such as exercise rooms, tennis courts, and swimming pools that you might otherwise be unable to afford if you purchased a single-family home.
March 27, 2012 6:30 pm
Whether you’ve inherited a large sum, sold an asset for cash, or won a lottery prize, coming into money is exhilarating. But the thrill of the windfall may not last long unless you plan ahead to make the most of it.
Before you go on a spending spree, say financial consultants at Consumer Reports, take a deep breath and consider these eight steps to maximize your sudden wealth:
1. Park the cash – Do nothing immediately but put it into an FDIC-insured money market account. (If over $250,000, divide into two accounts.) Or put it in a three-month CD with a penalty for early withdrawal. 2. Consult a financial advisor – Find a fee-only financial planner who makes no commission from your investments. A certified planner can help you devise a plan to help you meet your financial goals and pay you an allowance if that is what you want.
3. Cut debt – High interest loans like credit card debt should be paid off first. Then build a safety net of cash, enough to cover six to 12 months of living expenses. Then consider paying off some or all of your mortgage, depending upon the return you might expect to get by putting the money elsewhere.
4. Boost your savings – If you are not already contributing the maximum to your retirement account, start doing so now.
5. Keep your job – A windfall will propel you into a different standard of living only if it's a vast sum of money, say several million dollars. In most cases, you shouldn't quit or retire early or you may blow through your bequest.
6. Learn to say no – Think twice before giving money to friends or family members—and especially to the salespeople who will almost certainly find you.
7. Allow for fees and taxes - If you inherit assets other than cash, the amount you receive may be less than you expect. For example, if you inherit a house or stocks, you'll likely pay a real-estate or brokerage commission when you sell.
8. Indulge yourself a bit – Once you’ve accomplished the first seven steps, use no more than 10 percent of the windfall to take a vacation or buy yourself something nice.
March 27, 2012 6:30 pm
When it comes to getting a good night's sleep, peace of mind plays an important role. Knowing the people that you love are resting comfortably and—more importantly, resting safely—is the key to achieving a great night's sleep for everyone in the family.
"As parents, we go to great lengths making sure our family is protected; but sometimes, it's what you don't see that can cause problems," says Ben Thorud, senior vice president of Ashley Sleep. "Creating a cozy, safe sleeping environment for your family allows everyone to rest easier and wake up ready to experience their best day ever."
Here are four sleeping tips for a healthier, safer night's rest:
1. Know what's in your mattress. While mattresses may look the similar on the outside, not all are created equally. Be sure to find out how your mattress was manufactured and which chemicals are used inside. Look for a latex mattress that uses state-of-the-art sleep technology like SynTex. Infused with natural seed oil, this process minimizes the use of petrol-based chemical oils—allowing them to meet or exceed the most rigorous flame-retardancy test. They're also a more eco-friendly option.
2. Find out if the foam is CertiPUR-US® approved. When you choose a mattress containing polyurethane foam, be sure that it's sealed with comfort and confidence. When the foam inside is CertiPUR-US approved, you know that it has been tested by an independent laboratory to meet environmental, health and safety guidelines. Consider it a health check-up for your foam mattress. CertiPUR-US certified foams are made without PBDEs, ozone-depleters, prohibited phthalates, lead, mercury and heavy metals and formaldehyde. They are also certified low-emissions for indoor air quality.
3. Make sure allergy sufferers are comfortable. Latex mattresses are an excellent choice for family members who have allergies. Latex is a naturally hypoallergenic, renewable and eco-friendly material made from the sap of plantation-grown rubber trees, that's bacteria, mold, mildew and dust-mite resistant. (Some people are allergic to latex and believe they cannot purchase a latex mattress for this reason. But true allergic reactions to latex are from direct contact. You will never be in direct contact with the latex in the mattress.) Don't forget about an allergy-friendly box spring.
4. Replace pillows often. No matter what kind of pillows you choose, it's important to replace them about every year or so. Older pillows may contain skin cells, mold, dust mites, mildew and fungus. And no matter how perfect those pillows were when you first purchased them, over time, they will begin to lose their shape and supportive qualities.
March 27, 2012 6:30 pm
There is nothing that makes your wallet squeal louder today than pulling into the gas station and dropping $50. Gasoline prices have risen more than 12 percent over the past 12 months, and some experts are predicting they’ll reach $5 per gallon in the next six months.
The average household now spends $50 per month more on gasoline than last year, notes financial planner Rick Rodgers, author of The New Three-Legged Stool: A Tax Efficient Approach To Retirement Planning
“But that’s not the whole picture,” Rodgers says. “Higher fuel prices affect a lot of other expenses in the family budget, from heating to food. The government estimates the average household is spending $150 per month more this year because of higher oil prices.”
You can try to ease the pain at the pump by using your car less, but you should also look for other places to offset that extra $150. Car insurance is a good place to start.
According to the Insurance Information Institute, the national average auto insurance premium is $850 per year. Can you reduce that? Rodgers says you probably can. He offers six ways:
• Shop around regularly.
Your insurance agent doesn’t have a lot of incentive to reduce your premiums. I recently met a consumer who told me he had been with the same agent for 15 years. After he shopped his insurance with another agent, he saved $1,600 on his premiums for all his coverage. The internet makes it easy compare costs for the same coverage, or you can get an independent insurance agent to shop for you. Contact the Independent Agents Association at (800) 221-7917. (Be sure the company you go with has a good credit rating and claims-paying history.)
• Bundle your coverage.
Bundling is combining different types of policies (auto, homeowners, liability, etc.) with the same company. The theory is that the company will discount the premiums if they have all of your business. The most common combination is packaging your auto insurance and homeowner’s policies together. Or, find companies that will bundle auto insurance with renter’s or tenant’s insurance. Bundled packages usually result in a 10 to 15 percent savings.
• Ask for discounts.
You may qualify for discounts, but you won’t know until you ask. They’re commonly offered for good driving records, anti-theft devices, vehicle safety features (anti-lock brakes, air bags, automatic seatbelts), low annual mileage and insuring more than one car. The spunky Flo from Progressive claims discounts are also available for buying your policy online, paying in full up front, and being a loyal customer.
• Take a defensive driving class.
Even if you’ve been driving for years, you can learn a lot from driver education and most insurance companies recognize the value of a refresher course, which can help you avoid accidents. The amount of discount varies by insurance company and from state to state, although most insurers offer a 10 percent discount on your premium for three years. AARP offers a driver safety program for those over age 50, and it’s available online.
• Increase your deductible.
Do your auto and homeowners policies have low deductibles? If so, you may be able to reduce your premiums 15 to 30 percent by raising the deductible on your collision and comprehensive coverage. Make sure you have an emergency fund set aside to cover the cost of repairs before you make the change. But your homeowners policy may be the first place to consider raising the deductible, since statistics show the average homeowner files a claim only once every nine years. Be sure to check with your mortgage holder first; some specify maximums.
• Change Cars.
This is probably the most difficult savings tip to implement but may have the largest impact on your premium. Used cars are cheaper to insure than new ones (excluding antiques); sports cars are more expensive to insure than minivans. Insurance companies like cars with safety features and low repair costs. Insure.com surveyed 900 vehicles in the 2012 model year and lists the rankings from the most expensive to least expensive on their website. Six of the 10 cheapest were minivans.
Certified Financial Planner Rick Rodgers is president of Rodgers & Associates, “The Retirement Specialists,” in Lancaster, Pa. He’s a Certified Retirement Counselor and member of the National Association of Personal Financial Advisers.
March 27, 2012 6:30 pm
Are you constantly stepping in between your children and acting like a referee? Whether your kids are four or 14, and their fights are mild squabbles or intense brawls, raising children who don’t get along is stressful. Plus, growing up with a positive relationship with your siblings is a beautiful thing. Katie Laminski, LCSW, a licensed child and family therapist and parenting coach, recently wrote on this topic for SWParents.com.
“While sibling squabbles can be normal, there are definitely things that parents can do to make them happen less frequently, empower the kids to resolve them, and help siblings grow into having great relationships with each other,” Laminsky wrote. Below are her tips for creating and keeping peace in your family.
• Teach your kids how TO play together. Your older child especially will benefit from your instruction on how to play with the younger. For example, “Hold this blanket over your face and then drop it down quickly and say Peekaboo and smile.” The baby will love that and will giggle!” When you find yourself repeating a list of “Don’t,” try to switch over to a happy encouragement of “Do.” In addition to being more effective, it’s being more enjoyable for everybody, too.
• Teach both kids to notice, understand, and respect other’s non-verbal signals. A simple one is to watch the other person’s smile—big smile: things are probably going well. No smile? Maybe take a break. Another example: a one year old, who when she gets too worked up, will grab her sister’s hair—ouch! Teach the big sister to recognize the signs of an over-stimulated baby so she can take a break and save her hair.
• Pay attention to the messages that your children are getting from TV, books, and friends. The bulk of kids’ media portray siblings as annoying, or bothersome, or mean, or worse. It is rare to see loving sibling relationships—but kids need to see this way of relating to their sibling if they are going to actually do it, and they need your help identifying and rejecting the negative images of sibling relationships.
So point out crummy behavior when you see it on TV or in books… talk about your family values on how brothers and sisters treat each other… show your kids how to play with each other well and how to understand other’s signals, and most importantly: give your kids some extra love and support when they are loving to each other. These things will really help!
March 27, 2012 6:30 pm
Commission. Payment, or brokerage fees, given by the seller of a property to a real estate agent for services rendered, usually paid at the closing.
March 27, 2012 6:30 pm
Q: What should I know about zoning issues and approvals?
A: Zoning regulations establish how the land can be used, either for residential, industrial, commercial, or recreational purposes, or sometimes a combination thereof. Designed to protect property owners and communities from undesirable, or inappropriate, land uses and/or construction, zoning laws can be very rigid and inflexible.
On the other hand, they can protect your property value and ensure against the stationing of a mega-store right next to your home. Before you begin any remodeling job, determine how your local zoning laws might affect your project. You can visit your local zoning office, city hall, or some other local planning board to get a copy of your local ordinance and determine how you will need to seek approval for your project. Take nothing for granted; some communities even require approval to erect fences.
March 26, 2012 6:28 pm
If you are carrying credit card debt, you are paying too much in monthly interest and robbing yourself of the extra cash that could be enhancing your lifestyle.
That’s the position of Yahoo contributor Brenda Barnes, who managed to pay off more than $3,000 in debt in 71 days without undue sacrifice or penny-pinching.
Here are the five steps Barnes recommends to get yourself out of debt fast:
1. Go through the closets – Take all outgrown or unwanted clothing in good condition to a consignment store, which may pay you up to 75 percent of the sales price. It could net you hundreds in cash you can use to pay against debt.
2. Collect the collectibles – and other dust-catchers taking up space in your home, basement, or garage. A variety of items can be sold on eBay or Craigslist, and could be worth hundreds more dollars you can use toward your debt payoff.
3. Shave personal splurges – If lunch is costing $5 to $10 a day or more, cut your cost in half by packing your lunch and save the difference. But be sure to set aside the difference each day in cash, and use it to pay against debt. ($25 in savings every week for three months equals $300!)
4. Try the barter system – If you do artwork or photography, knitting, sewing, or woodwork, take samples to display at local beauty shops or coffee stores. Pay the proprietor a percentage of the sales and use the rest of the income for debt relief.
5. Shop cheap – Barnes discovered unbelievable bargains at consignment and even thrift stores. Check them first for clothing and household goods and stow all the estimated savings for you-know-what. Also, use coupons at the grocery store and put away the cents-off amount you saved on each item.