How to make your healthy habits even healthier

How to make your healthy habits even healthierHow to make your healthy habits even healthierConsider yourself healthy and active? With Summer on the horizon, theres no doubt youre putting your health at the top of your agenda to feel and look your best once the sunshine starts heading our way. Here, we have listed some small lifestyle changes that can make your healthy habits even healthierHealthy habit Doing a HIIT classBoost it Incorporate weight trainingHIIT classes and cardio-type exercise such as cycling can be great for your cardiovascular health, and burn lots of calories. But incorporating weight training or a strength training class into your workouts too can have other benefits. First, it can be better than cardio exercise for boosting metabolism outside your workout, making it the ideal complement to HIIT classes for fat loss or weight control. Strength training also helps protect and build your bone strength. If youre worried about developing big muscles, dont weight trai ning can be adapted for all types of body shapes and goals.Healthy habit Avoiding processed and packaged foodsBoost it Meal prep your lunchesWe all know the benefits of cooking from scratch with fresh ingredients as opposed to getting pre-packaged supermarket food or take-away. Why notlage go one step further and bring in your own lunches instead of heading to Pret for a sandwich?Plan your meals a few days or a week in advance. By already knowing what youre going to eat, you eliminate the factor of spontaneity and uncertainty. If you dont have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.Make large casseroles with lots of fresh vegetables and freeze for future meals or lunches. It is a good idea to meal prep on a Sunday, so that you are organised for the week ahead.Healthy habit Completing a 5 km Park RunBoost it Sign up for a 10km fun runIf your 5k runs are going well, then consider signing up for a 10k. Working t owards a new goal will motivate you to train harder and improve your fitness further. Youll be surprised at how easy the 5k seems after thatHealthy habit Having a balanced breakfastBoost it Upping your polypeptidHaving a healthy, balanced breakfast sets you up for the day and kick-starts your metabolism. To boost your breakfast even further, ensure you are including a good source of protein.Including protein in your meal helps slow down digestion, leaving you feeling more satisfied and fuller for longer. This in turn can help with weight loss as youre less likely to have as many calories. To ensure youre getting your daily dose of protein, try a plant-based protein powder. They are easy to digest and can be kept low-calorie. They can be added to your morning smoothies or porridge bowl, and can also added to savory foods. Wed recommend Natures Plus Almond Protein Powder (40.50, www.naturesplus.co.uk ).Healthy habit Skipping the sugar in your tea/coffeeBoost it Culling the sugar from your bakingCutting sugar out of your cup of tea or coffee can significantly lower your daily intake. To boost this healthy habit even more, try cutting out the sugar from your sweet treats and snacks, too.In a nutshell refined sugar provides empty calories and has no nutritional value whatsoeverIf you are making cakes, think of ways other than sugar to add sweetness.For example, you could add carrots, raisins, dates, figs or bananas as natural sweeteners. Many people now make wonderful cakes from naturally sweet vegetables such as beetroot and carrot.For apple pies or crumbles use eating apples instead of cooking apples so you do not need to add sugar you could always add raisins or sultanas to make a pie or crumble that little bit sweeter. Unsweetened date slice is wonderful because dates are naturally sweet.Other natural alternatives include maple syrup, barley malt syrup, brown rice syrup and stevia.Healthy habit Eating your 5 a dayBoost it Switch to wholegrain staplesSwap your regular white bread, pasta and rice for brown and wholegrain alternatives to give your health an extra boost.Swap to whole grain alternatives that release energy slowly. The carbohydrates in whole meal bread are broken down slowly over several hours and so do notgive any sudden flooding of sugars into the bloodstream. Also,this gradual release helps you to feel full for longer, suppressing your appetite and stopping you craving sweet foods because you are not on the blood sugar rollercoaster.Healthy habit Getting your 7-8 hours of shut eyeBoost it Add a magnesium supplementKnown as natures tranquiliser, adding a magnesium supplement to your diet not only helps to assist in better sleeping patterns, but it also helps to relax your muscles and support your metabolism and energy levels.A magnesium supplement may be beneficial for long-term support for your metabolism, especially if you lead a stressful lifestyle or have trouble sleeping. Magnesium is vital for energy metabolism and may be especially supportive for relaxation and sleep, too.Healthy habit Eating your lunch away from your deskBoost it Walk to workWe all know its important to step away from your desk during your lunch hour, but how about taking it a step further by increasing your daily steps. Whether you walk from home to work, or get off the tube a couple of stops earlier to walk the rest of the way, this helps to get your muscles moving, blood circulating and your heart rate pumping. Walk whenever you can, every day and walk briskly. Everywhere you go and in everything you do, try to consider how you can maximize the walking element.This post was originally published on YourCoffeeBreak.co.uk.

Interview Questions About Skills You Bring to the Job

Interview Questions About Skills You Bring to the JobInterview Questions About Skills You Bring to the JobWhen you are applying for a job, common interview question is, What skills and attributes can you bring to this organization and position? Employers ask this question for two reasons. First of all, they want to see if you would be a good fit for the job. Second, they want to see how well you understand the company and the job opening. An excellent answer to the question What skills and attributes can you bring to this organization and position? will address a quality you have, and explain why it makes you a good fit for the company. The closer a match you are to the ideal candidate for the position, the better your chances of getting a job offer. If you can show the company that youve got the credentials they are seeking, you can help make the hiring decision move in your favor. How to Prepare to Respond To prepare an answer to this question, read through the job posting. The n, make a list of all your qualities and skills thatmatch the requirements listed in the posting. Circle one or two qualities that you think make you particularly unique. You should also take a look at the companys website, particularly the About Us section. Get a sense of the companys mission, values, and culture. Make anote of any of the attributes youve got that would make you a good fit with the companys attributes.Whatever attributes you list, make koranvers they are unique. An attribute could be unique because not many people have that quality.For example, you might enjoy working on projects completely on your own, which might be a requirement of the position. An attribute could also be unique because you demonstrate that quality very strongly.For example, you might be more passionate than others about the companys mission due to your volunteer work in a similar field. Make sure you have at least a couple of attributes in mind that match the requirements of the position and ca n be considered unique. How to AnswerInterview Questions About Attributes You can answer this question in two parts. First explain what the attribute is, and how you have demonstrated it in the past (or how you currently demonstrate that attribute). Then, explain why that quality makes you uniquely fit to work for the company. Your answer does not have to be long and involved, but it needs to both show that you have a particular quality and prove that it makes you an ideal candidate. Examples of the Best Answers Here are example interview answers that you can edit to fit your personal experiences and background My unique attribute is passion. Without a passion for what you are doing, it is not possible to ideally perform your job. I have a strong desire to help others through improving education, which has lumineszenzdiode to my past success as a teacher and curriculum developer. Improving education is a key value of your company, and I know that I could bring to this job my passion for your mission.My strongest attribute is my determination. I take on every challenge head-on and do what I need to accomplish my goals, even when the challenge is difficult. Every time I was given a new challenge at my previous job, whether it was leading my first team project or meeting a quick deadline, I always enjoyed stepping up and demonstrating my skill at that new task. You stated in the job listing that you are looking for someone who enjoys a challenge, and I know that is me. I can bring dedication and a drive to succeed in this company. Ive always been appreciative of what the organizations I have worked for have done for me, as well as what I can do for them. Im a loyal and dedicated employee who wants to do my absolute best for the company I work for.One of the biggest attributes that Id bring to this position is flexibility. At my previous position, my title was editor but I was able to help the product team during focus group testing, and work with the engi neering department to tailor their communications and messaging. Ultimately, Im willing to work with anyone at the company to make sure projects are a success.

Symbol Millennium The Falkirk Wheel

Symbol Millennium The Falkirk Wheel Symbol Millennium The Falkirk Wheel Symbol of the Millennium The Falkirk WheelAs the Falkirk Wheel approaches its10th anniversary, its owners couldnt be more delighted in how the one-of-a-kind boat lift has transformed Scotlands once-forgotten and neglected canal system into a thriving recreational and tourist attraction. The 35-m-high, 1,500-tonne structure, internationally recognized as an engineering marvel, reconnects the Forth Clyde Canal and the Union Canal, a vertical drop of 18 m, and provides water transport between Edinburgh and Glasgow.Synchronous gears placed within the wheel ensure that the gondolas stay in the horizontal tuch during lifting.Conceived in the 1990s as part of the United Kingdoms Millennium Project, its owners, British Waterways Scotland, were seeking a novel, landmark design to take an Industrial Revolution-era project into the new century. The two canals had been connected through a series of 11 locks that were taken out of service in the 1930s when overland transport by road and rail supplanted the canal system. The canals were closed altogether in the 1960s. The Falkirk Wheel, a rotating lift operating through what BWS Business Development Manager Richard Millar calls a simple and elegant design, move two gondolas on opposite arms from one level to the other. Each gondola, or caisson, contains at least 250,000L of water and can carry up to eight boats at a time.Locks and LiftsTo reach the wheel, boats moving through the Union Canal must still negotiate two locks, sail through a tunnel excavated beneath the Roman-era Antonine Wall, and proceed through a stretch of reinforced-concrete aqueduct . All are part of the overall 78-million Millennium Project. Still, there is a height difference of 11 ft between the wheel and the main channel of the Union Canal the aqueduct could not be positioned higher because of its drehort to the Antonine Wall, which marks the northernmost boundary of Romes empire in Brittania. The lift then lowers one gondola to a loading basin and entry to the Forth Clyde Canal, and raises the other to the aqueduct and the Union Canal.Design is meant to resemble a Celtic cross.The wheel actually consists of two sets of opposing arms designed to resemble a double-headed Celtic axe. Designed by architect RMJM, they extend 15 m from the 3.5-m-diameter central axle and are placed 25 m apart. Each is fitted between the arms with a diametrically opposed water-filled caisson, or gondola, mounted on bearings riding on a circular rail. When one caisson is lowered, its opposite rises (see video of the Falkirk Wheel).SimplicityThe weight in each of the gondolas remains the same, no matter how many boats are being lifted or lowered. The mechanics follow the Archimedes principle of displacement the mass of the vessels moving into the gondola will displace an exactly proportional volume of water. This keeps the wheel balanced, allowing both gondolas to rotate 180 degree s in just five and one-half minutes. The efficiency of the design allows it rotate using very little power, just 22.5 kW to power the electric motors.Aqueduct for the Union Canal leads to the upper portion of the Falkirk Wheel.MG Bennett Associates, Rotherham, UK, known now as Bennett Atkins and a part of Atkins Global, designed the mechanical and electrical systems for the project, working with structural engineer Tony Gee and Partners under a contract with Butterley Engineering. Butterley was awarded the contract to design and construct the wheel from Bachy/Solentanche and Morrison Construction Joint Venture, which won the overall contract to design and build the new canal section, tunnel, and aqueduct as well as the wheel and receiving basin.The existing design was refined from one that envisioned four gondolas with an interlocking gear system. The interesting thing about the Falkirk Wheel is it is an integration of different areas of engineering, says Nicholas Cooper, who led t he work for Bennett and now is engineering director for Atkins energy business. It is a machine held together by a structure.Engineering integralrechnungTo make it work, Bennett drew on its experience in tunneling and undersea engineering to design a drive system based on those of tunnel-boring machines as well as air-lock doors to provide seals at each end of the gondolas and the canal gates.Hydraulic rams are used to open and close the gates, release the seals and stabilize the gondolas. As the gondolas contain no power units, Bennett drew on its subsea pipeline experience to design a hydraulic connection to the ram using a hot stab, an external link that extends from the structure into a port in the gondola where it connects the hydraulic circuit.A pair of 4-m-diameter, three-row slewing bearings are incorporated into the drive system. Located at the ends of the axle, the outer rings of the bearings are bolted to the fixed support structure and the inner rings are bolted to the t ubular axle. The inside diameter of the inner ring has gear teeth that mesh with a gearbox within the axle.Finally, to ensure the gondolas remain stable and in the horizontal plane during rotation, the designers used a series of synchronous gears cut with a shallow involute angle commonly found in old clocks. The concept allows the gears to accept structural deflection as the gondolas move.And they move enough to handle 130,000 to 150,000 people traveling the canals annually, says Millar. The wheel takes 15 minutes to move boats from one level to the next, compared to the half-day traverse of the old 11-step lock system.We were looking for something to bestattungs the peoples imagination, says Millar. We were looking for something that would take us to the 21st Century.A recent inspection showed the structure is aging gracefully as it enters its second decade of operation. With its 125-year design life and robust popularity, the Falkirk Wheel is fulfilling its owners desire.The inte resting thing about the Falkirk Wheel is it is an integration of different areas of engineering. It is a machine held together by a structure.Nicholas Cooper, engineering director, Energy, Atkins Global

Advantages and Disadvantages of the Merit Pay System

Advantages and Disadvantages of the Merit Pay SystemAdvantages and Disadvantages of the Merit Pay SystemMerit pay is an approach to compensation that rewards higher performing employees with additional pay, sometimes called incentive pay. Merit pay has advantages and disadvantages for both employees and employers. Before implementing such a system, its a good idea to review the advantages and disadvantages of each. Advantages A merit system is most applicable when there is detailed data available to measure the performance of employees. Consider how that data can push employees to achieve more, padding their own paychecks, as well as the companys bottom line. Communicates company objectives Merit pay sends a powerful message about how you want to binnensee employees perform and what you want to see them contribute. It confirms what you most value from employees. Merit pay also provides a vehicle for an employer to recognize individual performance on a one-time basis. This is usef ul for rewarding employees who may have participated in a one-time project.Lets employees know where they stand Making the range of the available merit pay public allows employees to see where their increase falls in the merit pay ranges established by your company pay plan. It can be a good way to reward the employees that you most want to keep. When employees receive less than the top increase, supervisors have an opportunity to describe and discuss exactly how the employees will need to improve their performance to qualify for the top merit increase during the next cycle of raises. Aids in employee retention Merit pay can help an employer differentiate between the performance of high and low performing employees and reward the performance of the higher performers. This can aid in retention because no employer wants to lose the organizations best performers. Disadvantages and Challenges Some businesses are not conducive to measuring employee contributions so clearly and defini tively, making it difficult to establish an effective means for merit pay. Consider whether or not you might be trying to force such a system into an office where it wont work. Concerns about favoritism In many offices, the value of any particular employee is subjective and ultimately determined by a supervisor. Without clear measurables, others easily could dispute the outcomes when merit pay is determined. Even in offices where there are measurables, outcomes can be challenged. For example, some might argue that the salesperson with the best sales had an advantage because he had the best sales territory.Uses time and resources better spent elsewhere The amount of time and energy that organizations invest in an attempt to make performance measurable for merit pay, including developing competencies, measurements, baselines for performance, and so forth, is better spent on delivering service for customers. Organizations have generated documents with several hundred pages that lay out what merit means in various jobs. Often, the benefits just arent worth all that time and effort. Communication troubles Given the limitations of metrics, the ability of a supervisor to communicate to each employee the value of his or her contribution, and what superior performance entails that makes it worthy of merit pay consideration, is an ongoing challenge. Some supervisors communicate better than others, and this means the effectiveness of merit pay sometimes can vary wildly from one department to the next based on the communications skills of supervisors.

Top Choices of Modern Cv Template Word Free Download

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The Fight Against Resume Writing Services Brooklyn Reentry

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