Author: Kathleen Herman

Fitness & Nutrition

Fitness Goals For a Healthier Lifestyle

Kathleen Herman

Fitness goals are vital to keep you motivated and on track to a healthier lifestyle. Set smart fitness goals that are specific, measurable and achievable.

Fitness Goal

For example, instead of aiming for a 300-pound bench press, focus on completing three workouts per week and scheduling those sessions like any other appointment. Consult with Chase Lynn Fitness & Nutrition for expert guidance.

A common fitness goal is losing weight, which can be accomplished by eating fewer calories and exercising more. This is a great way to improve health, boost energy levels, and feel better about oneself. But focusing on weight loss as the only metric can lead to burnout, especially when genetics, age and other factors outside of your control impact how much you weigh.

Keeping this in mind, try to come up with some short-term goals that have nothing to do with the number on the scale and everything to do with your overall well-being and fitness level. For example, if you’ve been recovering from an injury, you might aim to complete every session of a Sweat program workout each week, or drink more water. While these might seem like small goals, they represent a significant shift in your routine and are important steps towards reaching your ultimate fitness goal.

Experts also recommend breaking down your ultimate fitness goal into SMART mini-goals, or specific, measurable, attainable, realistic and time-bound goals. For instance, if your goal is to work out 12 times a month, start by scheduling those sessions in advance and setting reminders on your phone. If you’re struggling to stay on track, it might help to share your goals with a friend for accountability.

A study published in the journal Obesity found that people who were motivated by fitness goals versus those motivated by weight loss were less likely to drop out at four and 12 weeks, compared with those who had low or high goals. The authors suggest that this is because those who focused on fitness were more engaged with their exercise and had a better understanding of the benefits of regular exercise.

Strength

Fitness goals are important because they provide you with a reason to keep training and help you stay on track. They also provide you with a means to measure your progress. Whether that’s a number on the scale, fitting into a new pair of jeans or a stronger, more flexible body.

Whatever you are striving to achieve, the best way to ensure success is to break it down into a series of smaller mini-goals and keep a training diary. This will not only make it easier to manage, but will also encourage you to celebrate the little wins along the way. Even if your ultimate goal of losing 20kg may be tougher to achieve than you originally thought, hitting your first ever jog for 20 minutes is still a big deal.

Strength is a fitness quality that refers to the ability of the human body to exert optimal or maximal force, regardless of direction or velocity. It’s a critical component of many different physical activities, including walking, running, jumping, pushing, pulling, squatting and lifting.

Generally, any exercise can improve strength, provided that it is performed correctly. It is important to know your body’s limitations and how much weight or intensity to challenge yourself with, so that you don’t cause any injuries.

The most important strength-based fitness goal, however, might be reducing your overall sedentary lifestyle and making movement part of your everyday life, not just your gym or workout classes. Regular movement throughout the day can help with everything from posture to chronic pain to energy levels. So, aim to go for a walk to work, meet friends for an outdoor workout, join your coworkers for group exercise sessions at lunch or simply set aside time to do some jumping jacks and crunches in the privacy of your own home.

Flexibility

While building muscle and endurance tend to get the most attention, flexibility is an essential part of a complete fitness program. Flexibility not only helps you perform your favorite activities more easily, but also increases your range of motion and reduces your risk of injury. Failing to address this area of the body can lead to discomfort and pain, both during exercise and just going about your daily routine.

Experts recommend setting a few different fitness goals that focus on flexibility, strength and endurance, as well as incorporating some challenge-style workouts into your weekly schedule. These challenges can be anything from completing your first handstand to attempting a push-up or running your first 10K. They’re designed to test your mettle, and once you’ve mastered one, you can start training for the next level.

It’s important to set short-term fitness goals as well as long-term ones. Having a goal is often the first step to a healthier lifestyle, so it’s a good idea to create a plan with realistic steps that you can implement daily and monitor over time in your fitness journal. Creating a goal like “scheduling time for movement everyday and completing each session of Sweat’s challenge” can help keep you on track to achieve your ultimate goal of losing weight, says Fitnello trainer Adam Bornstein.

It’s also a good idea to include a deadline for your goals. This will help you stay focused and ensure that you don’t procrastinate or get distracted by life events. A short-term goal might be to lose 10 pounds in the next three months, while a longer-term goal might be to run your first marathon. Either way, make sure your goals are specific (like a number to lose), measurable, attainable based on your current health and fitness level, relevant to your overall wellness and health, and time-bound so you’ll feel motivated to reach them.

Endurance

Endurance is a common goal for fitness enthusiasts because it allows you to maintain activity at your maximum level without becoming fatigued. It is a combination of both physical and mental stamina and is important for everyone to achieve because it improves your quality of life. Increasing your endurance will make it easier to participate in physical activities, such as running or swimming, and reduces the risk of chronic diseases like diabetes and heart disease.

Achieving endurance goals requires consistent practice and dedication. It’s also important to note that endurance training does not necessarily mean doing more reps of exercises at higher weights — instead, it means exercising for longer periods of time or increasing the distance of a workout. Practicing this type of training will increase your endurance for any physical activity.

When setting a fitness goal, it is helpful to consider the SMART acronym: Specific, Measurable, Attainable, Realistic and Timely. This will help you create a fitness goal that fits your current lifestyle and is realistic within a set period of time. For example, if you are a novice to exercise, a realistic goal would be to commit to workout three days a week and work up to five or six days in the gym over the next fortnight.

Whether you are trying to meet a short or long-term fitness goal, it is important not to give up if you slip up. If you do, re-evaluate the goal and determine if it is attainable within your current environment and circumstances. This could lead to a new goal that is more suited for your lifestyle or one that takes into consideration what you have learned from your setback.

Nutrition

The food we eat is a crucial part of our health and can help or hinder our fitness goals. Eating well and making healthy choices can boost your energy, improve your mood and promote weight loss or gain. It also helps reduce stress and promotes overall good health.

The most important aspect of nutrition is to make changes that are sustainable. Trying to change too much all at once can lead to frustration and setbacks, which will discourage you from continuing your efforts. Instead, focus on one goal at a time, and try to be consistent with your progress. For example, if you aren’t able to walk a mile every day at first, start by walking a block or until the song on your playlist ends. Then, gradually increase the distance over a few weeks.

In addition to incorporating new foods, try to incorporate different types of exercises. Aim for at least 150 minutes of moderate exercise per week or 300 minutes of vigorous exercise each week. Moderate exercise includes activities such as hiking, swimming, dancing, yoga, tennis and cycling. Vigorous exercise includes activities such as running, basketball and jogging. If you’re interested in trying something new, check out classes at your installation’s gym or wellness center. Many offer family and friends workout specials or free trials for new members.

Remember to talk with a doctor before starting a new fitness program, especially if you’re over 40 years old, overweight or have a chronic medical condition. He or she can help you determine if your goals are realistic for your current physical condition. He or she can also help you come up with a safe, effective and individualized program.

Concrete Repair

What Is Concrete Repair and Why Is It Necessary?

Kathleen Herman

Concrete Repair Eau Claire is a way to revitalize existing concrete structures without having to tear them out and replace them. A professional contractor has access to the proper equipment and high-quality materials needed for a successful repair.

Concrete Repair

The durability of the concrete repair material is an important factor in its success. This includes its cracking resistance, permeability and freeze-thaw durability.

Cracks are often the first sign that the structural integrity of concrete is deteriorating. It is important to evaluate the cracks and determine their severity and whether they are dormant or active. Depending on the size and location of the cracks, different repair methods may be used.

When concrete cracks, it is generally a good idea to seal them to prevent ingress of water, oxygen and minerals that can lead to corrosion of the steel reinforcing bar and eventual failure of the concrete structure. Cracks can be sealed using a variety of products such as urethane sealants, epoxy injection and grout. Epoxy injection is a cost effective method that provides a strong structural bond and stops water flow through the cracks. However, it should not be used on cracks that are actively moving.

In general, cracks that are less than 0.3 mm in width and do not interfere with the function of the concrete structure are considered acceptable. However, a qualified and licenced inspector should inspect and diagnose the cracking to classify its severity and identify its cause to determine the appropriate repair method.

Wider cracks are usually a sign of a structural problem and should be repaired as soon as possible. Not only do they detract from the aesthetics of the structure, but they can also allow for the ingress of water, air and minerals which can lead to corrosion of the steel reinforcement and ultimately failure of the concrete structure.

A common solution to this type of damage is to use an overlay. This can be a cost effective solution, provided that the correct overlay is selected and that the concrete is sound to begin with. However, if the overlay is used to cover a bad subbase or poor workmanship, it can simply fail again.

For this reason, it is important to consult a concrete repair specialist to determine the cause of the damage and to ensure that the appropriate solution is implemented. For example, if the cracking is caused by soil movement, it would be a good idea to implement proper compaction techniques during the construction process. In addition, it is important to consider the curing procedures when using overlays as improper curing can result in premature deterioration of the repairs and therefore reduce their life span.

Leaks

Slab leaks, cracks or deterioration in pipes hidden beneath concrete slabs, are common plumbing problems (3 in 7 houses, 2 in 10 units). These can cause serious water damage and foundation issues if left unchecked. Early detection through leak detection techniques by a licensed plumber is essential to avoid costly repairs and structural damage. Look out for warning signs like unusual water sounds or rising water meter readings, and call your local plumber right away.

Slab leaked are often caused by poor installation and inadequate waterproofing of concrete. In addition, natural wear and tear from changing temperatures and pressure can contribute to the problem.

Leaks can occur in any type of building, but they tend to be more problematic in buildings with a concrete foundation. Slab leaks are a particular concern because they can lead to expensive water bills, damaged floors, and even foundation damage.

A slab leak can also have negative health impacts if the plumbing is carrying sewage. The leaking wastewater may leak into the soil and groundwater, which can result in contamination. This can affect drinking water and can even create sinkholes or cause flooding.

One of the most common warning signs is a sudden and unexplained increase in your water bill. This is a sign that water is leaking into the concrete from the surrounding area, which can be very expensive to fix.

Other warning signs include dark stains on your walls, floors or carpeting, which can be caused by a number of factors, including leaks, high water pressure or poor drainage. The best way to prevent these signs is to regularly check and maintain your plumbing, which includes replacing any worn parts.

If you suspect that you have a slab leak, don’t attempt to dig into the concrete to locate the source of the problem. This is a job that should only be done by a licensed professional plumber who uses specialised equipment to identify and pinpoint the location of the leak. This can save you from costly water damage, a lengthy repair process and potentially dangerous hazards like hot water scalding.

Delamination

Concrete is one of the most popular construction materials in use today. It is strong, versatile and easy to maintain. It can be used in a variety of ways from building homes to making sidewalks. While it offers many benefits, there is one drawback that must be addressed – delamination. This occurs when thin layers of the concrete begin to peel away from the surface, and it can be very dangerous if left unchecked.

Concrete deterioration can be caused by a number of things including soil conditions, mix design, overwatering during placement, construction activities and poor maintenance. While these factors can contribute to deterioration, it is often the result of corrosion of the reinforcing steel within the concrete. Ultimately, this can lead to cracking, spalling and delamination.

A successful repair of delamination begins with thorough preparation of the damaged area. This can be accomplished through shotblasting, hydrodemolition or grinding. The goal is to remove all the defective concrete down to a sound base. Once the area is clean, a resurfacing product can be applied to create a new surface.

The best concrete repair materials are formulated with polymers to enhance their bond strength and durability. Ideally, the material is self-consolidating to minimize honeycombing and has good flow to fill forms or cracks easily. It should also have a low water content for freeze-thaw resistance and be chemically resistant if it is exposed to deicing salts, acid or other chemicals.

Before selecting a concrete repair material, you should consider what conditions the repair must withstand, how long the repair is expected to last and what type of installation procedure is required. The materials must have good pumpability, slump, flow and hang / stickiness to allow for a form-and-pour concrete repair, pre-placed aggregate repairs, tremie concrete repairs or trowel-applied vertical and overhead concrete repairs.

If the concrete is being repaired for a traffic bearing area, you should use a high-strength, fast-curing concrete repair mortar that is fiber-reinforced with silica fume and a corrosion inhibitor added. The mortar can be sprayable to cover a large area or troweled for a thicker repair.

Damage

Concrete surfaces are exposed to the elements for extended periods of time, and they can sustain damage if the proper maintenance and repair methods aren’t followed. This is why regular inspection and preventative repair are so important.

Damage to a concrete surface can be caused by seismic activity, structural damage, water infiltration, chemical attack or other factors. Concrete repairs can include patching compromised areas, employing crack fillers and applying protective coatings. It is crucial that the underlying cause of the damage is addressed in the repair process.

A properly repaired concrete surface should be able to resist the elements, accept a deep penetrating sealer and have adequate capacity to withstand the loads expected of it. The choice of repair materials is vital to the successful longevity of a repaired concrete structure.

Chips are easily the most common type of damage to concrete. They can be caused by heavy vehicles driving over the concrete or simply due to the aging of the material. This type of damage can be very costly to fix, and it is essential that you take the necessary precautions to keep the surface protected.

Erosion is another common type of damage to concrete. It happens when the soil surrounding a concrete slab shifts and changes over time, leaving the structure vulnerable to surface cracking. This can be avoided by redirecting water flow and adding a waterproofing concrete sealer.

Corrosion of steel reinforcement is also a common problem for concrete. This can be prevented by using a corrosion inhibitor and patching the affected areas. Other types of damage to concrete include honeycombing, streaking and dusting. These problems can be caused by trapped air, excess moisture and temperature shifts. These can be prevented by utilizing a low alkali cement, controlling moisture and ensuring proper curing.

When hiring a professional for your concrete repair, make sure to ask for a walk-through of the damaged area and get estimates from multiple contractors. This will help you find the best contractor for your particular needs and budget. Choose a company with ample experience and expertise to provide you with the peace of mind that comes with knowing your repair will be done right the first time.

Real Estate

Why Hire a Realtor

Kathleen Herman

Savannah Realtor is a licensed real estate agent who belongs to the National Association of Realtors (NAR). Real estate agents, brokers, property managers, appraisers and counselors may all be Realtors.

Realtor

Choosing a reputable Realtor can help you navigate a complex, high-stress industry. They will know local market trends, real estate law and the ins and outs of a transaction.

Realtors work with home buyers to help them find and purchase properties. They can set up tours of homes that meet a client’s requirements and provide them with information about a neighborhood. They also have access to real estate data and statistics, including information about prices for recent sales and what comparable homes have sold for. This can give clients a sense of the market and a realistic view of what they can afford to pay for a property.

A Realtor can also use their knowledge of the local real estate market to advise a client on the right price to offer for a property. They can also help a buyer negotiate with a seller and set up the mortgage lender’s required inspections. A Realtor can also explain the terms of a contract to a buyer and answer any questions that they may have.

In addition, a Realtor can connect a buyer with a mortgage broker and suggest home improvement contractors for a pre-sale renovation. They can also help a client prepare for a closing by researching the latest tax rates and helping them fill out necessary paperwork.

Realtors who specialize in commercial property sales or who have experience working with a specific type of home can add value to a transaction. They can also help a client buy a home that fits their lifestyle and needs, even if it is not on the market.

Buying or selling a home is a complex process that requires expertise in negotiations and familiarity with real estate contracts. A Realtor who is a member of the National Association of Realtors has access to resources and training to help them provide their clients with a professional real estate experience.

A Realtor must follow the NAR Code of Ethics. If a Realtor breaks the code, they can be fined or suspended by the local board of NAR. These penalties are designed to deter unethical behavior and protect consumers. Local boards also handle complaints against Realtors and may discipline members for violations of the code of ethics, such as unauthorized advertising or misrepresentation of property listings.

Helping Sellers

Selling a property is not something that people do every day, so it’s understandable why they’d want to enlist the help of a real estate professional. Those who are experienced and know the area can help clients make the right decisions to sell their homes at a good price and in a timely manner. They can also help buyers find their dream homes or investment properties.

A Realtor will advertise and promote properties on the market, schedule home tours and respond to offers from potential buyers. They will also help their clients prepare for the closing process by reviewing and negotiating the terms of the sale agreement.

Those who work as Realtors have to subscribe to a code of ethics, which requires them to disclose compensation amounts and put their clients’ interests ahead of their own. They are also required to provide accurate information to clients and keep their clients informed about the market.

For homeowners, a Realtor can help them determine the best price to sell their property by reviewing comparable sales and analyzing their local market conditions. They can also help them understand the difference between a buyer’s and seller’s market and how it may impact their own situation.

When it comes to buying or selling a property, the process can be both stressful and time consuming. Having an experienced and trustworthy Realtor(r) by your side can help you save time, money and headaches.

Realtors can also assist their clients with obtaining mortgage financing by connecting them with lenders who offer competitive rates. They can also provide helpful tips for staging and prepping a property to increase its appeal to buyers.

One of the most valuable services that a Realtor can offer is to help sellers reduce their upfront costs by offering a seller credit or contribution toward closing expenses. This can allow buyers to purchase a property with a lower down payment and/or a higher loan-to-value ratio, or enable them to invest in additional upgrades or repairs. Depending on the market, this financial assistance can expedite property sales and attract more potential buyers.

Negotiating Contracts

Real estate agents must be skilled negotiators to secure contracts that satisfy both the buyer and seller. Typically, this requires the agent to research their client’s situation and understand how to navigate specific property market factors that may affect contract negotiations. This knowledge includes the timeliness of home sales, market trends and comparable properties in the area to help inform their position on pricing.

The agent also needs to be knowledgeable about the community and what to expect in terms of crime rates, schools, and public services, which can help their client make an informed decision. This can help them determine if the home is an appropriate fit for their family, and whether it’s within their budget.

During contract negotiations, it’s important for real estate agents to be respectful and not take a confrontational attitude with their clients. This allows them to keep their focus on meeting the client’s goals and objectives while avoiding emotional attachments.

It’s also crucial that they have the proper training and experience to negotiate effectively, which can include completing a real estate negotiating course. A good real estate negotiating course will teach them how to assess the motivations of both parties, build trust and create mutually beneficial agreements.

While the initial purchase price is usually a non-negotiable item, other contract terms are often up for discussion. This includes addressing concerns from inspections, arranging closing costs and seller concessions, and making necessary repairs.

Another area for negotiation involves the agent’s commission. Ideally, the agent will negotiate commissions that align with their clients’ budgets while enabling them to continue operating their business. They should also be able to identify red flags that could kill a deal, such as excessively one-sided terms, hints of urgency to sell or avoid legal liability, and lack of due diligence.

Real estate negotiating skills are particularly valuable during challenging markets where specialized real estate, pressured timelines or complex regulations can add to the complexities of a transaction. In these situations, an experienced realtor can often pay for their fees through optimal sale prices and terms for their clients.

Marketing Homes

Marketing homes is a core function for real estate agents. They use social media, email marketing and networking strategies to connect with potential buyers and sellers in their local markets. They can also use technology like virtual tours, 3D walkthroughs, and digital twins to help clients visualize properties in a more immersive way.

One of the most important ways that Realtors can help clients is by interpreting market data to determine a realistic list price for their property. This takes the guesswork out of pricing, ensuring that both buyers and sellers are happy with the final outcome.

Another way that Realtors can help clients is by guiding them through the home buying or selling process. They can provide advice on loan programs, financing options and local housing trends that impact the market. They can also use their connections to arrange meetings with mortgage brokers and lenders, helping clients to get the best possible loan terms.

Realtors can use technology to improve their marketing strategy by creating a website, starting a blog and using email marketing strategies to connect with potential customers. They can also host webinars to educate prospective clients on the home buying or selling process. They can also partner with local businesses, community events and charities to promote their business.

An effective website can act as a virtual office and showcase a Realtor’s listings. It can also include detailed bios for each team member, which builds trust with prospects and increases brand recognition. It can also be used to host interactive tools that engage with prospects, such as web chats and automated Facebook or email responses.

A real estate agent can start a blog to demonstrate their expertise in the industry and build trust with potential clients. They can use blogging software to curate content, such as news about the local market or tips for new homeowners. They can also create a newsletter that includes links to new content and share it with their network.