Finding the right gym: The first criterion for choosing the right gym is whether they offer the facilities you are after whether that be classes, circuit, personal training, pool, sauna or spa. Secondly, is the gym convenient? If it is near your work or home you are more likely to attend. Consider things like can I get a car park, is it safe area and is the overall feel of the place good?Get the right workout gear: For you to feel the most comfortable during your workout invest in quality gym gear. Especially if you are woman you need to make sure that you have a supportive bra and sports top. You will never regret having gym clothes you look forward to getting into. Gym clothes that fit and look good also help you put more energy into your workout.Get an orientation: Ask to be shown how exercise machines work and what is the best settings for beginners. There is nothing worse than making all the effort to get to the gym and spending half an hour trying to work out how to start a walking machine. If it is better for you ask to be shown how to use one new machine a week so that you can retain the information.New member deals: Often new members are entitled to a free session with a personal trainer. These are invaluable as you can learn what are the most effective types of exercises for your body type. Even if you plan on just going to classes – it is still advisable that you have a one on one with a personal trainer to help you set goals and give you some direction.Choose shorter memberships rather than longer: Consider getting a shorter membership like 3 months rather than signing up for a year. A shorter membership gives you a good base line to answer some questions: How often did I go? What do I like about the gym? What don’t I like about the gym? Would I prefer to try another gym? Am I seeing results from my membership? Yearly membership to a gym comes after you have measured your results such as attendance enjoyment and fitness.Gym etiquette: Be observant of your surroundings. For example, if there are people who are doing a circuit and if they are waiting to use certain machines, don’t cut in. Take a towel and wipe your sweat off any exercise machines. Place your belongings – including water bottles – out of people’s way. If you are going to listen to music on your iPod, then make sure it is with headphones and don’t talk loudly on your mobile phone while others are working out.
The Top 6 Triathlon Nutrition Supplement Mistakes
In reality, most triathletes take supplements. With the advantage increased energy and nutrient requirements, a desire to enhance performance, and a greater degree of food and exercise based inflammation, we really can get a bit of a benefit by popping pills (legally, of course).However, many athletes indiscriminately grab their “morning handful” of capsules, swallow them, and “check off” their nutrition supplements for the day. The fact is, this supplement shot-gunning approach can result in sub-par absorption and utilization of the nutrients, vitamins, minerals or other desirable compound in the nutrition supplement.So here are the top 6 nutrition supplement mistakes, and how you can avoid them:Nutrition Supplement Mistake #1: Eating Fiber With Your Fish OilMost people take their fish oil supplement in the morning, along with breakfast. The problem is that most breakfast foods are high fiber. And soluble fibers such as pectin, guar gum, and oat bran, and also the insoluble fiber lignin (found in plant cell walls) can affect fat absorption by “wrapping” fatty acids within the digestive tract and decreasing their absorption. Fatty acids and cholesterol that are bound to fiber are less absorbed – and only free fatty acids allow for fat to be transported through the walls of the small intestine. Fiber-bound fatty acids will mostly pass into the large intestine.In other words, by popping your fish oil capsules with a high-fiber morning cereal, you’re basically making expensive fish oil poop. So what should you do? Try taking your fish oil with an afternoon, fat-based snack, such as a handful of olives, almond butter on pita, or avocado with crackers.Nutrition Supplement Mistake #2: Taking High Dose Antioxidants RegularlyThis can be confusing, especially if you’ve been indoctrinated with the idea that all antioxidants are good, but recent research suggests that antioxidant nutrition supplements, such as high dose Vitamin C, may actually impair recovery, increase inflammation, decrease insulin sensitivity, and lead to a lower fitness response to exercise. The basic idea is behind this is that antioxidants protect the body from the damage produced by free radicals, but if you’re always taking high dose antioxidants, your body never learns to generate it’s own antioxidant activity, and thus does not not grow strong free radical buffering capacity on it’s own.While this is a fairly new topic in sports nutrition, and research is scant, my recommendation is to save any high dose antioxidant supplements for your harder training days (such as long training weekends) when your body probably needs a little extra help. But on recovery days and easy or short training days, hold back on the antioxidants. You probably don’t need them and they may be doing you more harm than good.Nutrition Supplement Mistake #3: Eating Amino Acids When You’re Trying To Control AppetiteBranched Chain Amino Acids, also known as “BCAA’s”, are in a ton of different during-exercise and post-exercise nutrition supplements. But it is a little known fact that in cancer patients who need to gain weight, BCAA’s are actually used to stimulate appetite and help people to eat more. Obviously, if you’re trying to lose weight or control appetite, eating a handful of BCAA’s in the evening before dinner may not be such a good idea. This is only a worry for a select few folks who are focusing on appetite control and weight loss, but is certainly good to know if you regularly experience food cravings.Nutrition Supplement Mistake #4: Taking Proteolytic Enzymes on a Full StomachProtelytic enzymes, like BCAA’s, are found quite regularly in recovery-based nutrition supplements. Check the nutrition label of your recovery nutrition supplement for words like “papain”, “bromelain”, “trypsin” and “chymotrypsin” – these are all proteolytic enzymes. The primary benefit of these enzymes is to enhance recovery by decreasing inflammation. But the inflammation-reducing benefit of proteolytic enzymes is significantly decreased when the enzymes are taken on a full stomach or with a meal. Therefore, popping your post-exercise proteolytic enzymes with your post-exercise meal is not the best idea.Instead, take any supplements containing proteolytic enzymes on an empty stomach, such as in the mid-morning or mid-afternoon, or even right before you go to bed at night. If you tend to wait for 1-2 hours post-exercise to eat a meal, this would also be a good time to take proteolytic enzyme nutrition supplements.Nutrition Supplement Mistake #5: Not Timing Fat Burning Supplements ProperlyThe premise behind “fat burning” supplements is that they contain components such as insulin and blood sugar stabilizing components such as chromium, vanadium or even cinnamon. From a strategic standpoint, these compounds should be absorbed and active in your body well prior to eating a meal. Swallowing a fat-burning supplement with breakfast, directly before breakfast, or directly after a meal is not going to do much for you. So the best time to take a fat-burning supplement is 30-60 minutes prior to consuming your 2-3 main meals of the day. Incidentally, I do not recommend high caffeine or ephedra based fat burning supplements, as they can be hard on your adrenal glands and central nervous system.Nutrition Supplement Mistake #6: Allowing Fish Oil or Flax Oil To Get WarmWhen the fragile oils in fish oil, flax seed oil, or just about any other seed or vegetable based oil becomes warm or heated, the oil can become oxidized, and form free radicals that can do cellular damage to your body. A warm fish oil does you more harm than good. So if you drive in your car with fish oil or flax oil sitting in a gym bag on the back seat, this is a very bad idea. So is traveling to a race with fat-based nutrition supplements in your backpack or race bag, if it is going to be in a hot airplane compartment or sitting in the sun. It would be better not take these nutrition supplements at all if that will be the case.Instead, keep fish oil or flax oil type supplements in your refrigerator or freezer, and keep them as cool as possible when traveling. If they do get warm, throw them out. They’re not going to do you any good at that point.
How to Make Money from Your Website Using Advertising
You have managed to get your website to that magical point where you have established popularity, traffic, loyalty and a community of fans. Your site contains a wealth of information, resources and services that you provide free because that’s just the kind of person you are. You may not have intended to make money from your site but now that you have an audience you realise that it’s possible, or perhaps you have to start thinking about generating income because your costs to manage the site have increased and it’s starting to hurt.You have been diligent over the years to build up your community and wonder how to go about making some revenue by leveraging this audience (as the marketers would say, you want to monetise your site). Maybe you have some big dreams and plan to one day generate advertising income from your new web project. This is a very common plan for online business given people tend to expect information and services to be free. Advertising may be one of the only revenue generation strategies available to you.How much traffic do I have to have to make money?In my experience once you have about 500-1000 unique visitors per day to your site *at least* before you can start to make real money. You can make chimps change from day one from your 50 hits, but this article is targeted at those that have a larger audience, or perhaps are constructing a business plan (either real or in your head) and would like to know how to go about monetising your website. If you get more then 1000 unique visitors a day chances are you already make money from your site (if not you should be!) but my points are still relevant.As per usual I will illustrate my article using real world examples from what I did to make money. Over about five years I managed a hobby site that started off as a very local site focusing on people in my area that played the game Magic: The Gathering. I wrote reports and did news coverage for the game. Later I expanded the site to Australia and eventually opened it to the world although it remained mostly Australian with a good chunk of Asians and New Zealanders.Banner programsAt around the time I was getting 500 unique visitors a day I decided to start playing with advertising methods. This was before the advent of Google AdSense (more on this later) but there were many banner programs available that paid either on cost per click (CPC) or per impression basis. An impression is a banner being displayed to a user once, a click is someone clicking the banner and visiting the site being advertised.These networks act as a middle man between business that want to advertise and people like me that have an audience and want to make some money by displaying banners. Unfortunately these programs display banners that often don’t match your audience. I tried a few but it was a short lived experiment that made me a few dollars if that.I recommend you avoid any banner programs. If you are confused about what I am talking about regarding banner programs do a search for Burst Media to get a grasp of how they work. For small sites they just don’t make much money. For large sites there are much better ways to make money. There are people out there that make good money from these programs (I’m sure the program owners do!) but in my experience a little effort to find the right type of advertising can yield much better results.I decided the best way to make money was to really leverage the demographics of my audience. I had a fairly focused niche, card game playing young males. I started by emailing all the local and international card game shops and asked if they were interested in exposure to my market. Instantly I had responses but I had to come up with a pricing structure first.How much should you charge?By this time my site was getting close to 1000 unique visitors per day, with about 300,000 impressions per month. I had done my research and I knew that advertising on websites was usually via the standard 468×60 banner so I would start with that. I also knew that many companies charged by what is called CPM or cost per 1000 impressions. Back then this was by far the most commonly used scale for pricing of web advertising and you could expect to earn anywhere from $0.10 to $10.00 CPM. I never liked this method of advertising because it didn’t guarantee any visitors. Charging by click-throughs is a far better method, but didn’t become mainstream until later. I decided that in order to keep my advertisers I had to offer value so I went for a blanket approach. I started charging a flat rate of $30 per month to have a banner on my site which offered as many impressions that my traffic could provide. I signed up my first few advertisers at this rate.Banner management softwareIn order to “rotate” different banners across my site I needed some special software that would dynamically place banners. This allowed me to have more than one advertiser banner in a single location so I could optimise my adspace and make sure my audience didn’t get too bored from seeing the same banner over and over again.Let me save you some time, phpAdsNew [http://phpadsnew.com/two] is the best banner management software out there. It’s under an open source license and has all the features you could ever wish for at a price you can’t beat, it’s free. If you don’t believe me and absolutely have to try searching elsewhere try searching the PHP Resource Index.There is a learning curve with phpAdsNew and you do have to install it on your own server. If you are like me and you do things like this yourself most of the time you shouldn’t have too much trouble. Otherwise you might try contacting your favourite ITGeek and get them to give you a hand.Statistics are importantThe best feature with phpAdsNew is that it allows you to provide a unique user login for your advertisers to check their banner statistics in real time. This means at any point in time they can learn how many impressions and clicks there banners are receiving from your site.Before you start searching for advertisers you should be very familiar with the statistics of your site. Do you know how many unique visitors you get? How many hits you get? How many impressions? Do you even know what the differences are between these? Try this stats terminology primer on for size if you don’t.Most web servers come with a statistics package. Ask your web host if you don’t know. The most common are Awstats and Webalizer which often are preinstalled on many hosting packages. Become familiar with these packages so you can accurately assess your site traffic.Increasing ad revenueI now had the foundations laid and was serving the ads of my first few advertisers. From the point onwards I went to work attracting more advertisers by directly emailing North American online card stores and other related sites. I kept an Excel file to track which websites I had emailed and their responses so I could follow up in a timely manner.I created new banner positions and started initiatives like a newsletter to generate more revenue. I created monthly packages that combined newsletter advertising and different banner positions and offered them at $500 per quarter. I increased the top prime banner position fee to $50 and started offering a tower banner position for $50 as well. Eventually I had to limit the number of banners I could take in the prime positions to avoid dilution. I had a guarantee in place that offered at least 30,000 impressions per month (averaging 40,000-60,000) to advertisers so that they always received a good equivalent CPM rate. I even had some advertisers purchase the rights to “own” a position for a certain period to make sure no other advertisers banners would be displayed.Eventually I reached a point where I was averaging $500 per month and peaked at $1000 in one month. Some advertisers came and went quickly but many stayed loyal and in fact still advertise today though I sold the site a long time ago. The niche for the site was so focused that it became the pre-eminent site for Australia in it’s marketplace and consequently some Australian advertisers simply stuck their banners up as a branding exercise. They knew that the exposure from the site would help to align their business as one of the pre-eminent retailers or event organisers for the game. Some advertisers stopped caring about click through stats and kept advertising purely for the branding exposure.Google adsenseAt some point Google AdSense popped up and I was in with other early adopters to try it out. My results were okay. The money wasn’t nearly as good as the established relationships with advertisers I had, however the ads being displayed were a lot more targeted than banner networks. I eventually stopped using AdSense because I could better monetise the adspace with my traditional advertisers. However that was before Google went to work providing such a variety of banner sizes and display options. Nowadays Google AdSense is a viable income source for many websites so I definitely suggest you look into it as a possible option for generating revenue but remember it’s not the only means and you can earn more if you get busy chasing targeted advertisers.Ongoing maintenanceI wouldn’t call web advertising income passive, but it sure is close. The systems I had in place handled everything automatically. While I did have to manually create advertiser accounts, pursue advertisers and control billing, once the systems were in place, in particular phpAdsNew, I didn’t have to do much. Of course depending on your website often the maintenance of your community is were the labour is involved, but chances are if you started the site you either enjoy it or have plans in place to eventually remove yourself from the maintenance role. In the end I sold off my site but if it wasn’t for the advertiser revenue my asset would not have been valued nearly as highly as the final sale price. Investing in advertising is like investing in any asset, the time and labour you put in today will lead to benefits in the future.