5 Exercises to Sneak in at Work!

5 Exercises to Sneak in at Work! You’re triple-booked with meetings, eating at your desk- with no time for a social life let alone a lunch hour! And it’s the holiday season, when all our best habits are dissolving into sugar cookies and sparkling cocktails and cheese trays. No time to hit the gym? If you can carve out just 15 minutes from your workday, you can keep up your fitness without having to drop any of your spinning plates. Try this simple routine a few days a week. All you need is you, your cubicle, and a little willpower!RELATED:Â  Top 9 Stress Relieving Activities at Work That’ll Keep You Happy1. SquatsTarget area: thighs and butt. How to do it: stand with your feet shoulder-width apart. Focus your body weight in your heels as you push your hips down to knee level and lean forward at a 45 degree angle. Make sure to keep your knees above your ankles and your core strong. Do this 12-25 times. Extra credit: hold a book above your head to step up the intensity.2. PlankTarget area: core, arms, everything. Combat the negative effects of slumping at your desk and help your posture and alignment at the same time. How to do it: lower your forearms to the ground, fits and elbows flat, your palms directly below your shoulders. Keep your neck and spine neutral, keep your shoulders down and back, and stay as straight and firm as possible for 15 seconds. Repeat 4 times.3. LungesTarget area: legs, lower body. Stand with your feet together and your hands on your hips. Take a large step forward so your front and back leg are at a 90 degree angle. Return to the feet together position and repeat with the other leg. Get all the way down your office hallway. Extra credit: hold the book over your head doing this one too.4. Push-ups and Chair DipsTarget area: arms, arms, arms. Start with doing push-ups (you can use a desk to build up to the real thing), bending at the elbow and lowering your body until you arms are at a 90 degree angle. Repeat 10 times. Then, immediately, go to the c hair. With your back to it, use your arms to lower yourself until your upper arms are parallel to the floor. Straighten your arms to raise yourself back up Repeat 10 times. Do this duo 3 times in succession.5. Power VsTarget areas: abs, quads, hip flexors. How to do it: sit at the edge of your chair and lean your torso back. Tuck your pelvis, hold the base of the seat for support, and then raise your knees and extend your legs into a ‘V’ position. Hold for 5 seconds. Lower and raise up again. Repeat 10 times.Do this series of easy heart-pumping, ab-tightening, body-toning exercises twice through a few times a week and you’ll start to see results without letting your job suffer. No gym membership required!

Dynamic Instructional Design (DID) Model

Dynamic Instructional Design (DID) Model The dynamic instructional design model, abbreviated as DID, is the study that is predominantly based on matters based on improved technology that moves around in designing and focusing on the establishment of an appropriate and effective studying environment for all the students.Advertising We will write a custom research paper sample on Dynamic Instructional Design (DID) Model specifically for you for only $16.05 $11/page Learn More The model is mainly centered among learners; it consists of special procedures like identification of learning styles among students by creating a welcoming learning environment. In each stage of this study there is a stage that regards Dynamic Instructional Design (DID). This will for sure improve the rapidity and intensity of the lessons so that it can reach learners effectively. Unlike other methods of teaching, the use of technology has become the most essential and fastest way of taking lessons in the class (Puckett, 2004). The Dynamic Instructional Design model can be carried out effectively when the below steps are put into consideration (Cox, 2000). Step 1: Know the Learners As a matter of fact, the very fast step in teaching involves knowing the various characteristics among the students. If this is done then it shall become easy for the students to learn and benefit having been taught from class. The following are the characteristics that should be put into consideration; the students’ development period, language and cultural backgrounds, the information pertaining the knowledge and skills they already have, personal characters among learners, for example, intelligence, styles on how to study and lastly cognitive styles, knowing also the similarities and differences in regard to the students’ view on the design of instruction. When all these are put into consideration, it becomes very easy to know all that is required when it comes to matters pertaining the designing of your instru ction. This step is important and is worth being given a great priority (Cox, 2000). Step 2: State Learning Outcomes Outcomes are the students’ opinions that come as a result of instruction, for example, the ability of what the students are able to do at the end of scheduled lessons. For example, the students should be capable to distinguish what a verb and a subject is in a particular sentence. The students are required to obtain the necessary knowledge, they should be able to understand and apply what has been learnt in the class. In addition, they should be able to analyze, synthesize, and evaluate a number of things taught in class (Edmundson, 2006).Advertising Looking for research paper on education? Let's see if we can help you! Get your first paper with 15% OFF Learn More Step 3: Establish the Learning Environment Every learning institution should have a conducive environment, for example, the physical and educational part of teaching. This invo lves the seating order or arrangement, welcoming competition, appropriate physical environment, all these involve an environment where people can learn without hardship. In the classroom, there should be a mutual cooperation among the learners. Students on a similar note should be able to take some risks willingly without being forced by either the teacher or the concerned parent (Edmundson, 2006). Step 4: Identify Teaching and Learning Strategies Learning and teaching strategies are the appropriate methods a teacher will use in order to help the learners achieve an outcome that suits their learning process. A teacher should be capable to carry out a number of methods and activities to obtain an appropriate outcome from the students (Cox, 2000). Step 5: Identifies and Select Technologies Instructional technologies are the specific instruments that are used to maintain the learning strategies put up by the teacher. In this particular footstep, one needs to select the necessary techno logical tool that is effective when it comes to learning strategies. In deed, one must decide on how and when to use the available technologies. Some of these technological improvements and tools include; the use of multimedia CD, radio, videos and so on (Puckett, 2004). Step 6: Plan a Summative Evaluation Summative evaluation is the last step that is effective when it comes to designing and evaluating measures related to learning. There should be chances to allow room for revision in order to improve the design. In fact, this can be achieved through self-evaluation on the effectiveness of your lesson; this on the same note can be achieved by giving the students a questionnaire to fill up so that the teacher can know the views of the students. However, if the students have not performed well, then it means that the teacher must start again the earlier steps used in designing. In summation, the results obtained from students can be used to know whether the students have understood wh at is required of them during the lessons or not (Cox, 2000). References Cox, C. B. (2000). Empowering grandparents raising grandchildren: A training manual  for group leaders. New York: Springer Pub. Edmundson, A. (2006). Globalized e-learning, cultural challenges. Hershey, PA [u.a.]: Information Science Publ.Advertising We will write a custom research paper sample on Dynamic Instructional Design (DID) Model specifically for you for only $16.05 $11/page Learn More Puckett, R. P., Byers, B. A. (2004). Food service manual for health care institutions. San Francisco: Jossey-Bass.

Hamlets Soliloquy Essay Example | Topics and Well Written Essays - 500 words

Hamlets Soliloquy - Essay Example As a person of noble class, he defends his honor and the reputation of his royal family: On the one hand, he hasn't already believed to the ghost and has significant doubts concerning the fact that his father was poisoned, yet he is already tired of observing the decline of his motherland, held by the stranger, the person of lesser wisdom and talent (than his father had). Furthermore, Claudius threats to take Hamlet's father's place in his own and his mother's lives, as he has become her lover. As an extremely impulsive person, Hamlet sees Gertrude as a betrayer of his father's light memory. Between the lines of the text one can also read about his anger and despair, and, what is important, his scorn to people who disregard human values and virtues. Anyway, Hamlet is strong enough to confess to his coward and lack of self-confidence for making any important steps: In this Act, Hamlet, having learned about the courage of Fortinbras's efforts and his desire to revenge against Denmark because of his father's murder, committed by King Hamlet. This encouraged Hamlet to launching his own plan of vengeance actions in future.

Stem Cell Research Legislation Essay Example | Topics and Well Written Essays - 1000 words

Stem Cell Research Legislation - Essay Example This particular bill was vetoed by this Republican president. By 2001, President George W. Bush establishes that no stem cell research should be conducted on cells produced after August 9, 2001. This particular legislation issued by the Executive branch does not, however, indicate limitations on stem cell research conducted on cells older than August 9, 2001 or limit state-level funding for this research (Science Progress, 2009). Because of this lack of clarity in the legislation, the state of California becomes one of the first states to provide funding and establish legal allowances for this practice to continue. By 2004, the state of New Jersey becomes one of the first states to establish funding for an embryonic stem cell research center under NJ Permanent Statue, Title 26: 2Z-2. (Science Progress, 2009). In 2007, a bill is passed by Congress with a vote of 63 to 34 that expands Congressional funding of embryonic stem cell research, just short of the two-thirds majority required to protect the bill from presidential veto, however this does not occur (National Institutes of Health, 2012). This funding is approved which lays the foundation for the current policy regarding allowance of stem cell research and certain levels of federal funding toward this objective. The legislation banning or approving stem cell research maintains very different perspectives as compared to the United States that is more liberal about its imperatives and social benefits. Australia, as one example, allows this research to be undertaken, but it is highly regulated by the government. For an individual or organization to participate in this research, they must receive a license from the National Health and Medical Research Council and a secondary license must be granted for Somatic Cell Nuclear Transfer (Australian Stem Cell Centre, 2011). The development of the Australian Therapeutic Goods Administration regulates all activities associated

Wal Mart Corporation Case Study Example | Topics and Well Written Essays - 500 words

Wal Mart Corporation - Case Study Example The first Wal-Mart store was opened in 1962, known as the Wal-Mart Discount City. Within five years twenty four more outlets were opened in the state of Arkansas touching $12.6 million in turnover. The company forayed outside the state of Arkansas for the first time in 1968 with the launch of its stores in Sikeston, Missouri and Clairemore in Oklahoma. By 1975, the company had established it's presence in most part of country, with 125 stores across different states, with a sales turnover of $340.3 million and 7500 employees. 1(Wikipedia) The company is now one of the world's top retailers. Mainly driving its growth were its diversification strategies(Wal-Mart Super centers and Neighborhood Markets),international operations and membership warehouse clubs(Sam's Club).As of June 30th 2007,the Company had a network of 1,039 Wal-Mart discount stores,2,337 Supercentres,585 Sam's Clubs and 121 Neighborhood Markets in the United States-a total of 4,082 outlets. The Company's global operations include-15 units in Argentinia,298 units in Brazil,290 units in Canada, a presence of 83 Wal-Mart units and101 Trust-Mart units in China.

Christopher Columbus Evaluation Essay Example for Free

Christopher Columbus Evaluation Essay Who was the navigator, colonizer, and explorer extraordinaire that fearlessly journeyed the seas and â€Å"discovered† the great â€Å"New World†? It was Christopher Columbus, of course! However, in reality, Columbus didn’t actually discover the Americas. Rather, he traveled to an already-inhabited land with not-so-civilized inhabitants, and expropriated both the land, and the indigenous people. By doing this, he brought settlers from Europe, who helped take over the land, causing plenty of suffering and havoc, but also completing the map and transforming life for people around the world. Some believe he was a hero, and some believe he was a monster. However, one man’s gain is another’s loss in most cases. Columbus brought change, both good and bad, through his actions, which defined his character and personality. Columbus’s journey to the Americas sowed seeds of change and revolution for people all over the world. More people came to the â€Å"New World† to settle, and natives were brought to Europe, and more exotic tastes were introduced to both hemispheres; cattle, sugar, and pigs to the West, tomatoes, potatoes, corn, and cocoa to the East. New animals, especially the horse, changed everyday life for Native Americans, and written language spread the continent, replacing either a complicated system of hieroglyphics or nothing at all. Soon, people from all over the globe began arriving in great numbers, and the continent became a successful beacon of hope for many. Of course, with the up rise of some came the downfall of others. The indigenous people of the New World could not resist the conquistadors’ most devastating weapon: disease. Millions were wiped out by smallpox alone, and many were so ill that they could not resist the European conquest. The natives were not the only ones who suffered. Back in Europe, people started suffering from syphilis with the return of the conquistadors. Tobacco, its pleasures, and its deadly secrets were even more gifts to the Old World from the New. As the local population began to shrink, a new type of foreigner began to arrive in large numbers, the Africans. As agriculture-based economy began to spread in the Americas, so did slavery, and suffering for the Africans. Thus, the seeds of racial antagonism were sowed and still affect our society today. Christopher Columbus’s character and personality have long been debatable. Depending on how you evaluate his actions, he could either be a hero or a villain to you. Young students today are present with the image of a â€Å"largerthanlife† national hero. In some ways, he is. Without him, the American citizens of today might not even be here. However, it was inevitable that an outsider would stumble across this land and introduce their people to it, and the native people to a more civilized lifestyle. At the same time, the way that Columbus went about doing that was definitely inhumane. According to a journal entry from Columbus himself, dated back to 1492, he gained their trust and friendship just so that he could convert them and turn them into slaves. Not only that, but he took over a land that was already inhabited by people, tormented the people so much that there are not even 200 of the native population left today, and claimed that he was the first to sight the land. All this shows that he was very deceiving, unscrupulous, selfish, and definitely lacking chaste. In conclusion, Columbus’s conquest to the New World brought forth change, both for the better, and for worse, while his selfish personality showed through the whole time. Whether you see him as a hero or a villain, the collision of the New and Old worlds was inevitable, and his contributions brought forth a connection and world that we should all be very thankful for.

Essay --

Hikmat berbicara tentang kekayaan. Hikmat bicara tentang kekuatan. Mungkin beberapa dari kita bertanya-tanya, â€Å"bagaimana bisa hikmat sama dengan uang? Bagaimana bisa hikmat sama dengan perhiasan? Bagaimana bisa hikmat sama dengan takhta?† Kalian benar. Mereka memang tidak sama. Justru hikmat lebih berharga daripada itu semua. Menurut saya hikmat jauh lebih berharga dari apapun, karena dengan hikmat kita bisa menghasilkan uang, meraih kekayaan dan bisa berkuasa. Maka dari itu saya lebih menghargai hikmat daripada hal yang keliatannya berharga itu. Manfaat hikmat bisa saya lihat dari hidup seorang Gusdur, Presiden Indonesia yang ke-4. Ia menggantikan posisi seorang yang luar biasa yaitu B.J. Habibie yang bisa merakit pesawat. Hal tersebut memang luar biasa, tetapi saya lebih mengagumi hikmat serta wibawa yang ada di diri Gusdur (bernama asli Abdurrahman Wahid). Ia memberi contoh yang luar biasa bagi bangsa ini. Ia membunuh rasisme, menghentikan ‘perang’ antar agama. Ia berhasil mengubah pandangan tiap suku terhadap suku lain. Lewat hal ini, ia membuat setiap orang dari setiap kalang...