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Month: March 2022

Blood-sucking bugs that live in your bedroom

Bed bugs and fleas may be living in your room waiting for the lights to go down and for you to fall asleep to celebrate their blood party. If you have animals in your home, such as cats or dogs, there is a good chance that you also have blood-sucking insects in your home. These insects are hard to find because they are so small, but they usually leave telltale marks on their bodies in the form of bites. Bed bugs and fleas are the main source of food for human blood.

The smallest of these insects is the flea. It is between 2 and 3 millimeters long and can jump more than a hundred times the length of its body. If a human had this superpower, we would be able to jump a city block. This incredible jumping ability allows the flea to find an animal to get to its home and then jump onto its human host. Fleas like to live and hide among feathers and hairs, they have a small, flat, brown-like body with a small head. This body design serves the optimal purpose of blending in with your hair as a place to hide and eat. These tiny blood-sucking insects do not have wings. They do not need to fly to find a host due to their jumping powers.

Flea reproduction begins with an egg that an adult lays on your carpet. These eggs take between two and twelve days to develop into worms or larvae. These bloodsucking babies can survive on your carpet on the food they seek for a long time before going through both phases of a molting process. After the worm larvae molt twice, they will develop into a cocoon. Fleas can remain in this cocoon in your carpet for up to a year. The cocoon acts as a protection or barrier against damage. It protects the flea from things like climate change and pesticides. That is why it is so difficult to get rid of these little insects in your home. After the cocoon hatches, the adult flea emerges and is ready for its blood feast.

When most people think of bloodsucking insects in their bedroom, they think of the bed bug. This parasitic animal is making a strong comeback in the United States due to the DDT ban. While dust mites live on human skin, bed bugs feast on human blood in the middle of the night when you’re asleep. These nasty little critters only have one food source, you. These insects are like little vampires. They are very small and flat, about 1/5 of an inch total. Bed bugs are large enough to be seen by the human eye, but they hide during the day and come out at night when you sleep to feed. They are very adept at hiding in cracks and in your mattress.

These critters are made to suck blood. Their flattened body structure makes it easy for them to slip into tight spots and crevices to hide in during the day. Bed bugs have a needle-like mouth that they use to pierce humans. Before these parasites start drinking your blood, they inject saliva into your system. This saliva acts in two ways. First, chemicals in the saliva cause a numbing effect so that its human host cannot feel the sting. Second, this saliva makes the blood flow freely, so the insect can easily feed.

Bed bugs go through five stages in their life. The first is the egg stage, which takes one to four weeks to develop into nymphs. This parasitic nymph will molt five times during its life on the journey to adulthood. During each molt, the bed bug will need to feast on human blood in order to grow and survive. A female bed bug can produce more than two hundred eggs in her lifetime. This is what makes these insects multiply so quickly.

Houston has a problem controlling the central

Despite being able to watch the most dominant team in baseball through the first half of the season, Astros fans should be apprehensive about the immediate future. Houston went 60-29 through the first three months, but since the halfway point they’ve lost more than they’ve gained.

The front office did little on the trade deadline, in part because the Astros had such a big lead in the AL West that the playoffs were almost a certainty. Other contenders like Washington and Los Angeles had similarly big upsides but acquired players that will help them in the playoffs.

Most baseball pundits assumed that by the trade deadline, the Astros would have added a starter to bolster their pitching rotation, a veteran like the Rangers’ Yu Darvish, the Tigers’ Justin Verlander or the Athletics’ Sonny Gray. After failing to improve their personnel, Houston suffered the loss of their ace.

Cy Young Award winner Dallas Keuchel went on the disabled list in July, which was a major setback for the Astros. The southpaw has since returned but hasn’t won in three starts with a 10.50 ERA.

During that same recent stretch, No. 2 starter Lance McCullers also hasn’t won with a 9.42 ERA. With the top two arms in the rotation struggling, the Astros must fear an early exit from the postseason.

There’s another reason, perhaps less obvious than pitching problems, to be pessimistic about Houston’s chances of advancing to the playoffs. It’s about their likely opponents in either the American League Division Series or the Championship Series, since in at least one of those games the Astros will have to face a team from the Central Division.

For whatever reason, Houston has really struggled against teams in the middle of the Junior Circuit. The Astros have a losing record against those five clubs, including a 1-5 record with likely Central champion Cleveland.

They also have a losing record against wild-card contender Kansas City, the opponent the Astros would face in the first round if they maintain the best record in the league. To top it off, Houston hasn’t won in three games against the White Sox, who reside in last place in the Central.

The good news is that if Houston somehow overcomes its futility against the Central and wins its first AL pennant, it has an excellent odds of winning the World Series. The Astros’ record against the National League is the best in baseball, having won nine of their ten interleague games this season.

The story of designer Betsey Johnson

Since the 1960s, New York designer Betsey Johnson has shaken up the fashion industry with her creativity and originality. Born in Wethersfield, Connecticut, Betsey spent her childhood in dance classes which influenced her designs and are still evident in her work. After high school, Johnson chose to attend the Pratt Institute and later graduated from Syracuse University as a member of the Alpha Xi Delta sorority.

Her fashion career officially began in 1964 when she won Miss “Guest Editors Contest” of the magazine. Just a year later, she was working as a senior designer for Paraphernalia, a boutique that housed the best designers in London. Her embellishment and uniqueness quickly caught her attention as she created form-fitting fabrics, hippie-inspired pieces, and sexy silhouettes. She also joined the “Youth Quake” fashion movement, joining Andy Warhol’s underground scene and meeting John Cale, hers now ex-husband, in The Velvet Underground.

In 1969, Betsey decided to go into retail and opened a boutique called Betsey Bunki Nini. Alvin Duskin immediately fell in love with her store and offered her a job, which she accepted, traveling to and from New York when she needed him. In the early 1970s, she gained control of a clothing brand, “Alley Cat”, and through it she began to set a stylistic wave for rock n’ roll with bohemian and ethnic styles. As her name began to grow in the fashion industry, her fellow designers soon began to take notice of her work, awarding her the coveted Coty Award as the youngest designer to receive it.

Betsey formed a partnership with Chantal Bacon in 1978 and started the Betsey Johnson label. Designing for herself gave her the ability to fully express her ideas, allowing her to finally unleash her incomparable style and artistic talent. They launched her first store in SoHo, and her success made her store one of the first located on Melrose Avenue. Now, it is found in more than fifty stores around the world, from London to Japan.

Recently inducted into the Fashion Walk of Fame and the recipient of two lifetime achievement awards, one from the Signature Awards and the other from the Accessories Council, Betsey is known for doing somersaults at the end of her shows to get the audience going. She has designed outfits for celebrities like Courtney Love, Cyndi Lauper, Minnie Driver, and Lil’ Kim. Unbeatable, Betsey is a breast cancer survivor and owner of a hotel in Mexico called Betseyville, proudly proclaiming her outlandish demeanor and upbeat attitude.

Is that a back massager or a sex toy?

How about BOTH? Remember that infamous episode of “Sex & The City” when Kim Catrell’s character “Samantha” tried to return her VIBRATOR to The Sharper Image and got into a huge debate with the Sharper Image salesman about it being a massager. back and no sex. toys Turns out they were both right!

For decades, women have been buying “back massagers” from the Sears & Roebuck catalog! Mommy’s little helper came in the form of Valium and “Oster” massagers.

Modern women can buy a “back massager” at Walgreens, CVS, and just about any other local drugstore in the neighborhood. I remember buying my Hitachi Magic Wand at a local Walgreens about 20 years ago and it still works fine. I bought it at the pharmacy thinking I was being discreet. (He was 21 at the time…so naive.) I didn’t realize that everyone in the FREE WORLD used their back massagers for other areas and not just a tight neck or back. What can I say, I was a late bloomer.

The Hitachi Magic Wand is probably the most INfamous back massager. Every lesbian I’ve ever met and talked to about sex toys has mentioned the magical Hitachi’s electric wand, often referred to as a “magic wand”. I always joke that lesbians KNOW THEIR TOYS! And, here in the Bay Area, where we do our Bliss Pleasure Parties, we meet plenty of gay women who aren’t too shy about sharing their favorite sex toys with us.

The magic wand is a beautiful toy and is also a FAB back massager. It plugs into the wall so it’s very reliable. There are no batteries to wear out or die on you right then oh so important moment! Seriously, it’s a great massager that also works great for masturbation and partner sex. It’s not the sexiest vibrator and it’s not the prettiest, but I can tell you it’s VERY reliable and will get the job done EVERY time.

But, here is some very good news that I am very excited to share with all of you. The company that makes the Hitach magic wand is now shipping a new wireless and waterproof wand called the Mystic Wand. I think it’s PERFECTION and I’m so excited that my clients seem to agree. I’ve been showing it off for about a month at our house parties and everyone who touches it falls in love with it too.

The new Mystic Wand has this delicious skin on the wand/bulb which is called “skin safe silicone”, so this vibrator can be used all over the body, even on sensitive skin! Massage sore shoulders and soothe sore necks, then guide the rounded head to more intimate areas of your body for truly awe-inspiring sensations. The flexible neck allows this massager to be used at any angle, hitting sweet spots you didn’t even know you had!

This new “back massager” is like the sweeter, sexier, more portable version of the Hitachi Magic Wand. It runs on 4 double AA batteries and has LOTS of power for those who like their toys louder. It has 6 speeds, so something for everyone! And it is WIRELESS much easier to share with your partner and use together.

Both wands are made by one of my favorite sex toy manufacturers, Vibratex. Vibratex is the maker of the Original Rabbit Pearl, the “rabbit” that Charlotte from “Sex & The City” became addicted to. Vibratex makes great quality toys and in my opinion this new cordless “back massager” is at the top of their TOP 3 sex toys. They have a knack for making durable toys, they are made with women in mind and they also think a lot about ergonomics. (Plus, their sex toys come with a 1-year warranty!)

Do you want one of your own? Tell Santa what a good girl you’ve been! Add it to her wish list and tell Santa she can use coupon code “WAND” to get a FREE bullet with her purchase of a “Back Massager”!

How to Improve Your Manufacturing Company’s Shipping and Receiving Methods

Why shipping and receiving affect the entire process

A recent idea that reduced product weight by 60%, lowered fuel bills and reduced tire costs by 6%. With a fleet of more than 100 vehicles, this is just one small project idea out of five emerging from a high-impact change management program. Internal procedures and methods are easy to proclaim but difficult to translate into reality. Whether you’re starting from scratch or upgrading existing systems, this list of general notices is a helpful guide. Equipment and layout become considerably easier when you have a map with a clear path marked out for you. Presented as a 10-point list of rules of thumb and consequences, the idea is to help you think through subject headings and support the thought process in an ordered set of steps. This method will help produce a workable system with a minimum of the shocks and surprises that inevitably plague all change management. All quality systems benefit from thinking entirely about the job. Micromanaging the process now will save you a lot of money and time later, and equipment selection will be much less dangerous.

Design- Start with a design for the entire system; Otherwise, you’ll find to your cost that changes rarely affect just one small area of ​​your business. Rule 1, therefore, is not to mess with the small areas of malfunction because it is likely to make things worse.

Traceability- If you don’t have time to get it right the first time, where are you going to find the time to correct it? Rule 2: Spend some time thinking about how to return what you sent your customer to your supplier without breaking the bank in the process.

Driving – If you think handling and storage systems are expensive, wait until you pay the bill for labor, injuries, duplicate and damaged stock. Rule 3: Design your operation to be able to efficiently handle performance. Everything in its place and a place for everything… even to charge batteries! (18 months ago, a few weeks after receiving his new forklift, one of my customers let the battery die. This truck cost almost £38,000, replacement batteries cost just under £5,000. They also lost a lot time while things were fixed).

The smallest unit of measurable cost – How much control do you need? Pallet size or pint size, do you sell bricks or diamonds? This is the size of your report for your monthly performance review, and it seriously affects how you interact with your logistics and distribution support work. Rule 4: Round up the pennies and the pounds will take care of themselves

Storage- Considerations for this include on-site or off-site stores, work-in-progress, and what you expect vendors and customers to have in store for you. Never hold onto junk or old stock, get rid of it and use the cash or space for something more productive. Rule 5: Be very sure of your operating space needs. These are your fixed overhead costs, and if it doesn’t work out, you’ll find these costs expensive and risky to manage. Use other people’s overhead as a first low-cost option before committing to long-term leases. Fixed costs have that title for a reason!

Picking Systems – Typing is faster than walking, so start with an efficient and well-thought-out list. Avoid storage or production work at the same time as picking work. Make sure your shelves have all of your picking requirements ready for picking. Keep inventory recognizable for both picking and counting, either at a glance or by scanning. Keep stock within reach of pickers or harvesting machinery. Rule 6: Apply the main Grand Prix, the fastest moving get pole position!

Equipment – You will need it. Rule 7: Treat your company like your children. Get the best and keep discipline and training top of mind. If you think training is expensive, you can’t afford to be ignorant!

Packaging – For this it is necessary that the product arrives at its destination duly identified and nothing else. Make it like Christmas for the new owner but at the same price as Christmas paper. When it is opened it should still have that magical Christmas delight and like Christmas if it is to be thrown down chimneys it should be protected from Santa’s little helpers and reindeer bumps. If you are going to send as many Christmas presents as Santa does, make sure you have good matching and sorting systems that count and sort quickly. Rule 8: Think about the journey from the shelf to the opening ceremony. You don’t want it back in bits. Shipping products twice wastes resources and alerts the customer to potential system problems.

Packaging – This is an operation and it should flow with everything at hand and with as few process interruptions as possible. Quickly connect it to the issuance of invoices or content notes, or receipts if it has been prepaid. Rule 9 – Make packaging as continuous and uninterrupted as possible, as it reduces errors due to distractions.

Minimum order values – Add up the time it takes for your product to sell based on activity. Add them to the minimum amount that produces enough gross profit to pay them or make that your minimum charge regardless of the amount, then factor in goodwill… or not! Rule 10: Study your order book carefully and make sure the value you add covers your costs.

Additional idea – All systems must consider the environment. All systems must allow for an orderly workplace. Make sure your products are well protected but easily accessible. Products that have their own boxes or cases must take into account the current function and environment by keeping up to date and well supported with maintenance and application ideas. Never miss an opportunity to let the user know what else you do, especially if it makes their day better.

Angel Investor Directory: How To Use One To Raise Capital

This article provides tips and strategies on how to raise capital using an angel investor directory. If you’re currently working with investors, these tips should help you do it more effectively.

Angel Investor Directory Tips for Raising Capital:

  • First, make sure you get a high-quality directory that provides prorated refunds for incorrect data. Also be sure to get this resource from a well-known organization that appears to be a real business and not just a small media company.
  • Meet face-to-face whenever possible so you have a chance to really read the investor’s response and get as much feedback as possible. See each meeting as a learning experience and take very good notes and listen carefully to what the angels say. Their tips could help you land an investment with the next investor or keep your company from going out of business.
  • Don’t be too arrogant or too confident about your prospects in business. Most businesses fail after a few years and everyone thinks they have a billion dollar idea, be modest and plan everything after you do your homework not before.
  • Work daily to reach new angels and expand your reach. This way you will always discover new opportunities and learn more about the process of raising capital. If you reach out to 20-30 potential investors every day and refine your approach as you go, it’s only a matter of time before you’re successful and you may find your idea fails to get funding.

If you follow the tips above, you will most likely be 70% more effective at raising capital than your competitors. Good luck fundraising!

The benefits of using silicone cookware

Today’s cookware can be made from rubber, wood, plastic, glass, stainless steel, and metals with nonstick coatings. The latest addition to this list is silicone or silicone coated cookware. They have become an important part of modern kitchens. Silicone is found in kitchen products ranging from cookware sets to baking pans to pastry brushes.

Silicone is a synthetic rubber polymer made by combining silicon with oxygen, hydrogen, carbon, and other elements. If you have doubts about the use of silicone kitchen utensils, these are some of the advantages they offer:

variety– A wide variety of silicone kitchen utensils are available in a range of colors and designs. They are not only beautifully designed, but also highly functional. They can add a splash of color to your kitchen. You can also find a variety of bakeware and storage items.

easy to maintain– These utensils can be cleaned just like normal ones, either by hand or in the dishwasher. They do not accumulate residual substances or stain easily. They are easy to clean and maintain and retain their vibrant colors. They do not retain odors and flavors of food cooked in them. They are hypoallergenic and contain no open pores to harbor bacteria.

rust proof– Unlike other metal utensils, silicone utensils are stainless and less likely to corrode. They use very little oil for cooking.

Accessible– They can be easily found in local stores at good prices.

High temperature resistance– They are resistant to heat damage and can withstand temperatures up to 400 degrees Fahrenheit. This makes them ideal for a variety of cooking, serving, and hot food storage tasks.

non-stick ability– Silicone cookware has excellent non-stick ability that allows you to use a little oil or fat.

environmental friendly– They are a good replacement for disposable containers such as baking paper and cupcake paper. They are biodegradable and can be recycled. They can be used for many years and are not dangerous when discarded.

Some of the other benefits include:

– Suitable for freezer, refrigerator, oven and microwave.
– Dishwasher safe
– Can be easily folded and stacked without spoiling its shape
– Cools quickly after use
– Non-porous

The various benefits that silicone cookware offers have earned them a large number of loyal customers. You should always use high quality food grade utensils for durability. It is always safe to cook utensils with premium quality silicone that has been approved and certified by the appropriate authorities.

Unicycle lessons, how to stop on a unicycle

Congratulations, you have learned to drive your unicycle forward with confidence. As a natural order of progression, a large number of beginning unicyclists choose unicycle idling as their next goal. The ability to idle a unicycle allows the rider to avoid dismounting while remaining relatively still. It’s a great skill to have when your hands are full or while you’re waiting for a light to come on. Idling is also critical to learning many tricks. If juggling while riding a unicycle is your future, well-developed idling ability is essential.

Idling will take patience. It can take some time to learn, and at first it may seem like a daunting task. Idling calmly takes a lot of practice.

When learning to idle, the laws of physics are very much against the unicyclist. The new cyclist, just like the new cyclist (or Lance Armstrong for that matter) relies heavily on the benefits of forward momentum to stay upright. However, unlike the bicycle, the unicycle at idle allows the rider to let go of forward momentum as a requirement to remain mounted.

Idling requires the rider to have great coordination. The unicyclist must make small but constant side-to-side, and fore-and-aft adjustments in stance while making quick but precise pedal movements to compensate for the lack of constant forward momentum.

HOW TO IDLE A UNICYCLE…

– The first step is to always wear full protective gear, especially when learning new skills. More gear is better, but at a minimum, wear a helmet with good protection for the back of your head and wrist straps.

– Find a sturdy wall, a post or, if you’re not too tall, a door frame will do.

– Assemble the unicycle, and align the pedals at 6 and 12 o’clock.

– While holding the kickstand with at least one hand, push the top pedal forward to 2 o’clock (or about 45 degrees).

– Now push down with your bottom foot to bring the top pedal back to 12 o’clock.

– Spend some time repeating this movement. After a while you will notice that you have a better idea of ​​the center of gravity.

– Just like when you initially learned to ride forward, gradually let go of your supports.

– Once you are idling more smoothly, you may want to idle without waving your arms.

Unicycling provides a fantastic cardio and core workout, and is an activity that takes an almost infinite number of skills to master. Idling is key to many aspects of unicycling. Once you’ve learned to idle, you can be proud of having the foundation that will allow you to progress in other areas of the sport of unicycling.

Image Optimization Tips

Image optimization is all about image SEO or getting your images to rank on Google and other search engines, it is also about shrinking your images to the smallest possible size without reducing their quality to allow your web pages to look and feel better. load quickly. This is important because everyone on the web expects websites to load quickly, in less than 2 seconds. Load speed has a direct correlation to the number of bounces you get and your overall revenue, 30 seconds either way can dramatically affect your sales. Search engines take into account the web speed of your site and the number of bounces you get when ranking your site.

There is a lot you can do when it comes to optimizing your site, your images, and the speed of your website, and this is becoming more and more important as more and more people use smartphones, roughly 60% of the million of new Internet users each day do so on smartphones. . Getting to the top of search engine results can be hard work, but very rewarding in terms of sales and increased organic traffic.

The twelve most important tips for image optimization are:

1 – Carefully select images that are relevant to the message you want to convey

Keep in mind that Internet users are more likely to react to images on your page than to read any text. A good image should grab attention and inspire readers to investigate and want to share your information. People often react to emotional stimuli, and an engaging image that really connects with your subject is more likely to make an impression. It’s usually better to take the time and create your own high-quality photos instead of using royalty-free images from the internet that many others also use. By using images that show humor or drama with your product, you are connecting on an emotional level, which is more effective than sterile, glossy commercial photos that are technically perfect but cold. Your own original photos are much better for SEO purposes.

2: Always use the highest quality format possible in any situation.

Search engines are designed to prefer high-quality content and high-resolution images. Web pages containing low-resolution or malformed images often appear distorted on a mobile phone or tablet screen, so you’re doing yourself a disservice by using low-quality images.

Generally, JPEG file formats are the best as they provide the smallest file size and best quality.

GIFs should only be used for thumbnails and decorative images, never for large product images, as the file size is very large and they don’t shrink well.

Where you can only get PNG files, they can be used for both JPEGs and GIFs and then, due to their extremely small file size, great for simple decorative images.

3: Name all your images in simple and descriptive language

To be successful with good image optimization and a web page that ranks high in search engines, it is imperative that you do everything you can to help the search engines.

Search engines crawl everything on your webpage, including filenames, so these should also be relevant and descriptive keyword-rich filenames.

Good image descriptions help improve your profile and enrich the relevance of your content by helping web crawlers better understand your images.

Alt text is similar to subheadings in that they both provide an opportunity to enhance your content for user experience and search optimization.

4: Name and Optimize Your Alternate Attributes Carefully

Fallback attributes are an alternative when a browser cannot render images correctly, use fallback attributes to images, in text, and for web accessibility. They are important for adding SEO value to a website, so they should include relevant keywords for images. This is one of the best ways for your eCommerce products to show up in web searches.

Always describe images in plain language

Add all model and serial numbers to your alternate attributes

5: Use your alternate attributes carefully

Don’t over-optimize by including too many keywords and don’t use Alternate Attributes for decorative images, as you can be penalized for over-optimizing.

Always check your work carefully as mistakes can be heavily penalized and remember that misleading subheadings will quickly increase your web page’s bounce rate, this sends a signal to the Google search engine that your site is untrustworthy, which lowers your rating.

6: Always have concise and accurate captions with your image

Use reading captions below images on average, 300% more than the body text itself, according to Kiss Metrics. So if you leave the subheadings blank, you are missing out on a good opportunity for SEO and optimization.

The important factor is to ensure both the relevance of the image and the relevance of the page.

7: Use of multiple images for better coverage and optimal viewing

Always arrange your images in sequence and in context so they flow easily, but keep in mind how much you’re uploading in your download time. Check the result and try to balance the correct number of images with the fastest load times. More images can mean more conversions, but too many can mean longer download times and more bounces.

When selling a product, include multiple angles to best showcase your product, but don’t go overboard with images as they all take up file space and need to be optimized.

8: Thumbnail Optimization

Using thumbnails is a great option but they should also be optimized but used carefully and as small as possible as they can have a cumulative impact and could affect your page load times. When adding alt text to thumbnails, be sure to use very different text than the main images or everyone could get confused.

9: Site Maps

If your images are not specifically listed in the source code of your web page, web crawlers will not be able to find them. So, to allow crawlers to find the images, they need their location to appear on an image sitemap. When using Javascript or image popups to improve the visibility or shopping experience of your webpage, using Google Image Sitemaps will make it easier for Google to notice you and rank you higher.

10: Decorative images

Things that are considered decorative images, such as background colors, images, buttons, fancy borders, or anything else added that is not related to the product, while they can add some appeal to a website, also use up a lot of file space and, therefore, they slow down. your page load time and as said before anything that is not necessary and delays the load time is bad for your web page and your site because people will not wait more than 2 seconds on average and the more faster, better.

11: Content Delivery Networks

Content delivery networks are becoming a very popular place to store content, both images and text for your website. This can have the benefit of solving any issues you may be having and help speed up your page load times, but it can also remove your backlinks and place them on the content delivery network’s domain instead of your site. As we have said and this is very important to emphasize Backlinks are critical for SEOso it is important to consider whether or not using CND is really in your best interest.

12: Test your web pages and websites

Testing everything is important and any errors will render all your efforts in vain as web crawlers will not be able to find you easily. Always check all alternative web pages and attributes. Also check for duplication and over-optimization, as both are often detrimental to your rankings.

Common sense, along with a little practical knowledge, should be applied to all optimizations, especially images, and for some reason many people overlook this important area. Mastering the art of image optimization is something that could mean the difference between success or failure online. If you don’t feel confident or don’t want to spend the time learning and implementing these basic strategies, it might be worth hiring the services of an SEO expert to do it for you. The drastic increase in new organic traffic and subsequent new sales will more than pay for the costs incurred in no time, remember that there are over 2.5 billion potential customers looking for products and services, but if you are not visible, you will miss out.

In-Season Fight Weightlifting – 30 Second Workout

Incorporating weightlifting into a busy fighting season can be tricky and should be done with caution. A program designed to produce strength gains often involves heavy lifting and should include at least a few single rep maxes as tests. Due to the high demand on the athlete’s nervous system and the potential for injury that comes with heavy lifting, this type of program should be avoided while in the midst of a strenuous competition program. Weight training programs during the fighting season should be used more to maintain muscle size and strength than to develop them. In addition to all the heavy lifting, building muscle also requires extra calories; most wrestlers try to get as skinny as possible during the season to gain weight and don’t eat to get bigger and stronger. In the off-season, wrestlers don’t have to worry about being a certain body weight, they can eat whatever they want and have more time to recover from heavy lifting. This is the best time to build muscle. To maintain muscles and stay in good condition, rep schemes for fight season weightlifting programs need to be higher; 8-15 with sets of 5 reps as low as they should be.

For a good and safe in-season weightlifting system for wrestlers, consider the ’30 Second Program’. This is a program that requires a fully equipped weight room, but does not rely on specific equipment. It is designed for a team of 6-10+ athletes to train all at the same time and should take no more than 30-35 minutes maximum. The program consists of a series of exercises, each performed at different stations in the gym. The athlete will perform as many repetitions as possible in a 30-second time frame and then switch to another station. Choose at least 6-8 stations for athletes to visit with minimal rest times between stations. The coach should use a stopwatch to time the 30-second intervals and tell the athletes when it is time to move on to the next stop. Athletes should be given just enough time between sets so that they are well prepared for the exercise they are about to perform. If there are more athletes than stations, add 1-2 non-activity rest stations for recovery time; however, no more than this will alter the conditioning aspect of the program.

One of the best things about the 30 second program for in-season wrestling is the fact that only light weights can be used. This reduces the pain factor (if athletes are in good shape) and virtually eliminates the chance of injury. The amount of weight used for each exercise should be something the athlete can do for 20 repetitions. Each round this number should get harder and harder to achieve, however the weight should stay the same throughout the cycle. If the reps drop dramatically after the first round, the weight is too heavy and needs to be lowered. This means that the athlete chose the wrong weight to start with or is seriously out of shape. The selection of exercises is also very important to make the program possible. If you want more conditioning, mix upper and lower body exercises in the same cycle. To build/maintain size and strength, separate upper and lower body exercises into their own cycle. Ideally, if you have chosen the correct exercises, participants should be able to perform a full cycle 3 times. This is a good volume for athletes who are in shape during the wrestling season.

For upper body day, choose opposing exercises so the athlete pushes one set and then pulls the next. For example, don’t choose two back-to-back bench moves; this will lead to burnout and the athlete will most likely not be able to get the correct rep scheme on the second exercise due to fatigue. Also, don’t schedule isolation arm exercises into the mix. The arms are small muscle groups, they fatigue quickly and will make the athlete too tired to complete more cycles of the program. Here’s an example of a good 30-second upper body program. With each athlete at a station, perform as many reps as possible for 30 seconds, then rotate to the next station…

Bench press
Chest-Supported Rows
Hang Cleans (reps of 12, not 20)
Lateral laterals DB
Inclined DB Press
low cable rowing
shrugs
Repeat

As a warm-up, perform several sets of high reps on bench presses, lateral push-ups, lateral push-ups, or push-ups with very light weights, training bands, or both. For lower body day, you can program various types of squat movements, however, only use the bar for one exercise if possible. Also, do not use any type of barbell deadlift in the program. Here is an example of a good 30 second lower body program. With each athlete at a station, perform as many reps as possible for 30 seconds, then rotate to the next station…

leg curls
Kettle Bell Front Squat (Front Squat Holding a Kettlebell or DB at Chest Level)
Deadlift DB (reps of 10-12, not 20)
Seated Band-Only Leg Curl (Seated Leg Curl Using Only One Training Band for Resistance)
back squat
Kettle bell swings
Repeat

The 30-second program training can also be used for basic development. Choose exercises that include abs, obliques, lower back, and hips. Try to hit the core from numerous different angles for the best strength and performance result. With each athlete at a station, perform as many reps as possible (or for planks, hold) for 30 seconds, then rotate to the next station…

reverse hypers
planks
Hanging Leg Raises + Side Bends
Kettle bell swings
Side Bends DB (30 sec each side)
Mountain Climbers or TRX Pikes
Repeat

Again, when choosing exercises to complement your program, avoid working the same muscle group (or a very similar movement) back to back. For example, don’t do Roman chair crunches and then rotate to another type of crunch that works the front abdominal wall again. Consider trying the 30 Second Program as a good safe lifting method during wrestling season. It’s also effective to use for strength training and to get in shape during a strength conditioning phase in your pre-season workouts.