How I Handle Customer Service In 10 Minutes Per Day

While attending a recent seminar in Las Vegas, I found
myself in a room with horrible Internet connectivity. As
someone who actively monitors and manages hundreds of
websites, this used to really panic me. Yet, I calmly sat
through many of the seminar presentations, knowing that
all of my customer service concerns were being handled
very promptly.

Let me explain my set-up, and you'll understand why
customer service is so easy for me now.

I should begin though by pointing out that, as your
online business starts to grow, keeping up with the
customer service issues is often the most challenging
part of running your business.

Just keeping up with all of the emails can be nearly
impossible!

Like many online marketers, I decided to outsource customer
service, but also maintain positive control. I maintain my
own help desk (customer service center) where a few assistants
take care of 95% of issues within minutes of them arising.

I route a major percentage of communications through my
help desk because that puts everything all in one place. I
have a threaded record of many exchanges, stored in a
secure database, so I can always go back and look up the
details later.

I am a bit of a "control freak" so I haven't put the life
of my business totally into the hands of strangers. I have
a few customer support assistants that I know fairly well.
I know that they are trustworthy, understand my business,
and have good judgement.

I use a help desk software, called Three Pillars Help Desk,
but there are other comparable support desk packages. At
under $100, this is an amazingly feature-rich piece of
software though.

The typical customer service interaction is as follows:

1) A customer has a question, lost a download, needs a
software install, wants to joint venture with me, can't
get a file to open properly, etc.... they visit my help
desk and fill out a help ticket.

I DON'T require them to register. They just fill out the
ticket, and they are entered into the system, receiving an
email confirmation. Actually, before they submit the ticket,
they are encouraged to peruse the "frequently asked questions"
(FAQ) built right into the help desk. Often, the answer to
their concern is right there and they don't even need to
file a help ticket.

2) As soon as a help ticket is filed, admin assistants
assigned to that "category" of ticket, receive a desktop
notification that a new ticket has been filed. They get
an audible chime, as well as a desktop icon that tells them
how many tickets are awaiting responses.

I have my help desk set up so that I get these same,
notifications. I have it set to check every 15 minutes,
so I can see if any tickets go unanswered for too long.
Usually, my tech support is fairly fast though.

3) Admin assistants log into the admin control panel,
using their unique admin log-ins, and respond to the tickets
in categories assigned to them. They don't see, and can't
respond to tickets in categories not assigned to them.

One of the categories at my help desk is "Personal For
Willie." Naturally, I only want those tickets visible to
me. Three Pillars Help Desk Software allows that option.
Tickets regarding JV's are also only visible to me, but I
could have an assistant assigned to sift through JV
proposals, and have all of those tickets ONLY visible to
that admin. Many of my contemporaries do have assistants
assigned to screen JV proposals... some using the very same
help desk setup that I just described.

4) Many of the help tickets that we get can be responded
to with a "one-touch response." The admin just selects the
answer from a drop-down selection of pre-composed answers,
clicks "send," and in a matter of SECONDS that ticket is
taken care of. The precomposed answers are assigned to (and
only visible for) specific categories, and the categories
are assigned to specific admins.

Perhaps a customer unfamiliar with PDF's or .zip files failed
to download and save one properly, or perhaps they don't know
how to open the file. Perhaps a customer had a hard drive
crash, and needs a replacement copy of an ebook. If my tech
support is provided with proof of purchase, they are
authorized to replace these files. My admins are empowered
to make these types of decisions, that I really shouldn't
need to get bogged down with.

5) As soon as the ticket is responded to, the customer
gets the response via email, and the desktop notifier, when
it next updates, shows that that ticket has been taken care
of.

I mentioned earlier that I route most communications
through my help desk. This includes requests for joint
ventures, requests for me to broker joint ventures,
request for me to review a product, etc. Details on
how I do all of these things are also included in the
FAQ, so potential JV partners can see if their product
is a likely match before they even file a help ticket.

Email is so unreliable these days. There is nothing
more disconcerting than having a customer upset with you
over not responding to an email that you never even
received. You don't have that problem with the help desk.
The correspondence is stored right in the database, and
only visible to appropriate parties. You can retrieve
records by name, email address, and a number of other
database variables at any time... even for closed
tickets. So, you have a real treasure of data at your
fingertip.

The FAQ file shows how many views a given question has.
That can show you potential problems, or indicate that
you need to cover a product feature more thoroughly on
your sales letter. Just paying attention to something
like that could easily double your sales of a given
product. The fact is that most prospect, who have a
question, won't bother asking. So you need to really
pay attention to those who do, and assume that many more
had the same question.

Anyway, I've just shared with you how I handle customer
service for the hundreds of websites that I actively
manage in mere minutes per day. I haven't actually
tracked how much time my admin assistants spend responding
to tickets. They haven't asked for raises in a long time,
so I assume that it's not very much.

If you want to spend more of your time working on growing
your business, rather than putting out customer service
"fires," then I highly recommend that you set up your
own help desk. My help desk of choice is Three Pillars:
http://ThreePillarsHelpDesk.com but there are others. You
can get as fancy as you want to with a help desk with them
ranging from free to several thousand dollars in price.
Three Pillars Help Desk was designed specifically for Internet
marketers which is why it was a natural choice for me.

Why You Should Sweat it Out

All of us know that sweat is important for our bodies to cool down especially when we are exercising. This is because sweating prevents our body from overheating. However not many of us know what are the factors that affect how easily and how much we sweat.

Based on the latest research, that actually depends on quite a few factors such as your fitness levels and gender. Generally, most men sweat more than women. However, that does not mean that men can take higher temperature than women. At the same time, if you exercise regularly, you are likely to sweat more easily than your sedentary peers. That is a sign that your body is more efficient in cooling itself.

That said you should not judge the intensity of your workout by the amount of sweat you produce. This is because you could sweat less when the weather is cooler. Instead make use of your breathing rate as a gauge. Of course, it is wise not to exercise during the hotter time periods during the day. This is because your body can still overheat even when you are sweating.

Sweating can make you feel good about yourself and some of us actually presume that we are actually sweating off our extra pounds. That is pretty misleading as the weight loss is likely to be due to water loss. You are likely to gain your lost pounds once you eat and drink as usual.

Now that you know the truth behind your sweat, you should make it a point to replenish the lost body fluid by drinking regularly and beyond your point of thirst.

Meaningful Beauty Reviews - Does Meaningful Beauty work?

meaningfulbeautyreviews.blogspot.com Reviews for Meaningful Beauty by Cindy Crawford



http://www.youtube.com/watch?v=1-mob1Cegis&hl=en

Tips Before Enrolling in a Zumba Class

Are you tired of the conventional dance workout routines and fitness boot camps? For those who are finding other options that would help them stay sexy and healthy, you can enroll in a zumba class today! There are now so many fitness centers offering zumba classes and even dance studios are catering this kind of workout at the same time. However, if you are really interested to learn zumba, here are some of the things you might want to consider before enrolling in any zumba classes near you.

1. Look for the right location. Aside from considering the place nearest to you, you should also check out the available facilities in the studio or gym as well. The floor should not be too slippery nor too rough as well so everyone can avoid getting injuries while dancing. It is also important that there is a medicine cabinet just in case an accident happened.

2. Ask the establishment if a certified zumba instructor would handle the zumba classes. If you happen to see the instructor during your visit, you can ask him about the background that he has when it comes to teaching fitness routines. It would be a plus if he used to be a personal trainer since he knows how to deal with beginners better compared to those who haven't been a personal trainer yet.

3. And since zumba is all about dancing and incorporating various moves from different dance steps, the instructor who would deal with all the zumba classes must have a good dance background as well. It is not necessary that he won an award for a dance contest. But you would learn zumba more efficiently if he had a training particularly in ballroom dancing where all kinds of dances are often taught.

4. Be realistic and enroll yourself in zumba classes according to your capabilities. If you do not have any idea about zumba or this is your first time to try a dance workout program, it is advisable that you only take the beginner's class. On the other hand, if you have already tried dancing merengue, cha-cha, salsa or any kind of Latin dances, you would no longer have a hard time coping up with the combined steps included in zumba.

5. It is also essential that you prepare yourself for the upcoming zumba classes as well before you start putting on your exercise garments. Zumba is an effective way to sweat, lose those calories, and shed that unwanted fat. But it would not be a successful dance program if you are not willing to help yourself. Drink lots of water, eat small meals every day, and avoid drinking alcohol as much as possible. This would condition your body so you would not have difficulty in breathing and can follow the moves easily without experiencing any complications.

The important thing is that you would enjoy these zumba classes and not treat it merely as a program that would help you stay fit and lose weight.

Elite Model Look History 1983 1995

Look of the Year Stephanie Seymour Cindy Crawford Karen Mulder Lisa Hollenbeck Frederique van der Wal Maria Lindkvist Debbie Chin Kelly Browne Ines Sastre Wendy Weldhuis Ingrid Seynhaeve Mariamm Molski Heidi Albertsen Natalia Semanova Sandra Wagner



http://www.youtube.com/watch?v=MReperP035U&hl=en

Cindy Crawford, Leonor Varela & Maria Elena Swett, Tops and Capris at Ripley

Production Company: Bandera Brothers Executive Producers: Peter Bandera, Fernando Bandera, Andres Silva Director: Stanley Associate Producer: Valerie Tulard Agency: Mccann-Erickson Creative Director: Guido Puch www.banderabrothers.com



http://www.youtube.com/watch?v=K8J3t3tTGFY&hl=en

How My Blackberry Set Me Free!

In today's world of instant connectivity and access from almost any spot in the world, mobile technologies have set the executive free. Free to travel on business, take time away from the office, and yet still remain in contact wherever you need to be. Take a look around next time you are in the airport, at a restaurant for lunch or even on the city bus. You see business people connected via Blackberry (or some other version) technology everywhere.

Do you remember the days when you needed to be in the office to field phone calls, have meetings with staff, and work on correspondence? You do not have to go back that far to the only time you were able to send email, book appointments or complete tasks was in the office. Plus, it was just a few years ago that email became an industry norm for communications in the marketplace.

With the emergence of Blackberry technologies and other mobile technologies, executives, sales people and others became able to freely network, attend conferences and visit clients while still keeping in contact with the office to take care of critical emails and other bits of information.

How has my Blackberry set me free? Since I changed from a normal cell phone to a Blackberry, I can now take time away from the office to attend an event at my son's school, attend meetings with clients, vendors and other business colleagues. Also with my mobile solution I can easily take time out of the city and still attend to business correspondence. The party at the other end may not even be aware that I am out of town.

Since switching to a Blackberry solution, I am now more productive, attack client issues with an immediate sense of urgency and achieve outstanding results. The only challenge with a Blackberry solution is that long winded emails can lose their point due to the smaller screen on the Blackberry.

The advantages of being connected in today's world definitely outweigh the disadvantages. I love having the ability to be in communication with all of my business dealings while keeping my finger on the pulse of my business. Most people who welcome this technology and invest in it are of this mindset. I have this connection yet I also have the power to control whether I want to be in contact with the office or my emails. I can shut the unit off when needed because I decide if I am available for immediate access.

For those who do not want to have consistent communication with your work then the Blackberry is not for you. The Blackberry has been unofficially dubbed as the "Crackberry" by some and it can elicit an immediate reaction when it goes off. However, when you are swimming in success because you are the "go to" person, because you have the ability to communicate fast and effectively with your clients and those looking for information on your product offerings--well, to the others that cannot relate to this or perhaps feel that this technology is intrusive, please step aside and let us who embrace the technology continue to win.

Cindy Crawford - Shape Your Body Workout - Review

This video consists of two workouts, one 40-minute workout where the legs, abs, shoulders, and arms are worked a 45-minute workout where you work your back, abs, chest, buttocks and a focus is placed on stretching and toning the legs. Also included is a full body routine that uses no equipment and lasts for 10 minutes. You really have to be ready for this workout because it is power packed. I am drenched by the time it has finished. Each video starts off with a warm-up then you are introduced to exercises that work the abdominal, legs, arms, shoulders, followed by a cool-down. She consistently reminds you to drink plenty of water and breaks are given often but she did not have to remind me because I sweated so much I drank about 40 oz of water throughout the video.

The exercises that focus on the legs are good because you work them in a way that you feel the burn without feeling pain. I have to warn you that the leg exercises consist of a lot of kicking and leg swings so make sure you have the room for it.

The warm up in each of the workouts are the same for which I do not have a problem because they are short and she moves on into the workouts. I especially like the up-beat music that goes along with the moves because really gets your energy going.

I have read some reviews about the Shape Your Body workout video and they are mostly positive but some reviewers stated that the moves are too fast and unsafe. Some feel that she is not adequately trained to instruct people in such an intense style of workout. I would have to admit, this one is not for a beginner, but those who are use to Cindy Crawford's previous workout videos will know what to expect. Many customers' reviews also stated they felt they got a real challenging workout when using it. I believe the best thing to do when you feel that you are not ready to do something like the amount of reps per exercise is to reduce them until you are ready.

If you think you are going to be put off by Cindy's bare feet and the fact that she wears a bathing suit and pouts her lip from time to time, as she has in some of her other workout videos then this may not be for you. However, if you are able to get past that then know that Cindy and her personal trainer Radu do a great job in bringing forth a high performing workout video. Beginners need not apply!

Cindy & Christy, Todd Oldham 1994 from CATWALK

Cindy & Christy, Todd Oldham - Spring-Summer 1994 from the CATWALK documental. Veronica Webb and Emma Sjoeberg also appear here. What did Cindy do on Christy's head?



http://www.youtube.com/watch?v=lq_06zOJhDo&hl=en

The Death of Aerobics As We Know It

Once again, we have been shown that when it comes to understanding how the body actually works, we usually take two steps forward and one step back. That's because we usually jump to conclusions without understanding the bigger picture.

For years, many top body builder's have achieved extremely lean bodies without doing one second of cardio-vascular exercise (Cardio). Their lack of body fat was usually attributed to their low carbohydrate, high protein, low fat diets.

Now, there is a possible new explanation making the rounds among training experts. It is Anaerobic or Extremely High Intensity Exercise protocols. Since weight lifting is Anaerobic exercise, we must look to data from Anerobic studies to explain the low body fat on these champion body builders.

The study most often cited is the one performed by Dr. Tabata, a Japanese Researcher. The wide spread acceptance of the results of his study led to his workout being called the Tabata protocol.

In my opinion, his study group was too small to be as widely accepted as gospel by so many knowledgeable people. His study consisted of only fourteen very fit college age athletes. Seven followed the protocol and seven followed a typical aerobic type routine.

The results were staggering. The seven athletes following the protocol warmed up for ten minutes and then did seven sessions of stationary bike exercise at 140% of their VO2 max with a ten second rest interval in between each one, five days a week for only six weeks. Their resistance level was automatically monitored and adjusted to keep them at 140% of VO2 max.

This group averaged a 14% increase in VO2 max (aerobic capacity) and a 28% increase in Anaerobic capacity (which is your ability to work at high intensity without using oxygen).

The control group exercised at 70% of their VO2 max for 60 minutes, five days a week for the same 6 weeks. They averaged a 9% increase in Aerobic capacity and no change to their Anaerobic capacity.

So just what exactly does this mean? I'm glad you asked.

For now, all it really means is that seven extremely fit individuals working at levels which maybe dangerously high for average people, achieved fantastic results with only 4 minutes of Anaerobic exercise.

That's it. However, already there are hundreds of articles written by self-described experts (kind of like me) changing Tabata's parameters to suit themselves and their paying audience.

Some say changing the 4 minutes of unbelievably hard exercise to 4 minutes of hard exercise, or even moderately hard exercise, will do just fine. Others say doing high intensity weight lifting is just as good. Another groups says that twice per week instead of 5 times per week is fine. And still others say that any unmonitored or self monitored exercise activity will work just as well as one that is designed to force you keep working at these predetermined, extremely high intensity levels

Just to put things in prospective, exercising for 20 seconds at 140% of VO2 max is something most people have never done since they were a young child (if at all).

Now perhaps some of or maybe even all of these people maybe correct. But, to be Completely Blunt and Honest, at best, they are just going by what they feel; and, at worst, they are making things up to keep their readers/clients happy and make an easy buck by telling people something they think they want to hear.

This study is something no scientifically minded researcher would ever accept as an incontestable fact. He/she may think some of these results and ideas have merit and may deserve further examination. However, that is a long way from telling people that their ideas are definitely just as good as study that has very little data to back it up in the first place.

To me, this seems like an industry, that because it thinks it needs constant shake up to generate new business, jumping on a study whose size was so small that no other professional group (I know of) would ever accept it as a proven fact.

This is compounded by the need of trainers to seem as if they know the latest research, especially when they know it sounds too good to be true (or can be made to sound to good to be true).

So what's my two cents? High Intensity Interval Training works. The Tabata protocol seems to help explain why. Creating an Oxygen debt by working harder and creating the need for more oxygen than your body can chemically process during the work period seems to be the reason. What that reason is exactly has not been proven.

So what's a person to do? The Tabata protocol does seem to be worth trying if you are extremely fit. If not, you must get your doctor's approval before even attempting anything nearly as intense as this. Remember, it has been reported that most of his highly fit subjects had difficulty completing the seventh set of 20 seconds at all out effort.

Always keep in mind that the results from any exercise or exercise routine will depend upon the genetics of the person doing it, the skill level of the person doing it, the level of fitness of the person doing it, the life style of the person doing it , the age of the person doing it and the consistency of the person doing it even if all other parameters of the exercise or routine are the same.

Since most people do Cardio in order to lose weight/fat, if these protocols deliver even half of what the preliminary results predict, then a lot less people will be hitting the Cardio machines; and, those that do, will be spending a lot less time on them.

Cindy Crawford - Schwarzkopf

Cindy Crawford - Schwarzkopf



http://www.youtube.com/watch?v=XXe5ucKOUxo&hl=en

A Rose in the Valley

The Winfield Community Singers Present THE ROSE OF CALVARY by Joseph M. Martin Directed by Keith Thomas, accompanied by Mary Kilpatrick, pianist and Kathy Helphrey, bassist and Geoff Profitt, narrator, on Palm Sunday and Good Friday, 2009. Special thanks to: Janet Everette posters, programs, power point presentation, and Belle Miller flowers and Anna Crawford page-turner and Jordan Smith, Janessa Kongable page-turners. The 2009 Winfield Community Singers consist of: Sopranos: Laura McPhail, Amy Lou Garlock, Cindy Buffington, Sue Dillon, Marilyn Rees, Debbie Lowe, Linda Haight and Mandi Mullin. Altos: Karen Minnis, Jeanne Binkele, Ruth McAlister, Jewel Nicholson Schultz, Deb Remick, and Michelle Rees. Tenors: Kyle Schultz, Brock Greear Schultz, Ken McAlister, Paul Thompson, Pat Williams, and Sara Schurr. Bass: Terry Phelps, Tom McAlister, Tony Buffington, Gary Rees, Harold Rees, and John Wittrig. This is the Palm Sunday program, 2009. The choir is free, no auditions are required, and anybody is welcome to join. These programs are free to the public. The singers range in age from teens to retired. The soloist in this video is Laura McPhail.



http://www.youtube.com/watch?v=5SDKH4v4qi8&hl=en

Great Health Benefits from Simple Aerobic Activity

What is Aerobics really, and what can it do for you? Aerobics and aerobic exercise refer to the process of physical conditioning which is designed to improve respiration and circulation. The word itself means 'with oxygen'. Any exercise, such as running, swimming, biking, jogging, or even doing exercise videos in your home achieve this.

What are the benefits of aerobics? First and foremost the improved circulation increases blood flow to your muscles. This causes them to consume more calories and also enables them to strengthen. Other benefits of improved circulation are myriad, but foremost is the fact that any healing your body can do must start with good blood flow.

Sustained aerobic exercise for 30 minutes can burn as many as 300 calories. A healthy adult on a reasonable diet should consume (consult your physician before embarking on any diet) roughly 2000 calories. This means that daily exercise can decrease your calorie intake by 2100 every week, or have the effect of removing all of the calorie intake for one day. Think about it, that's the weight loss benefit of skipping an entire day of eating once a week, without actually skipping the eating!

Additionally, regular exercise increases your BMR (base metabolic rate) and causes you to burn more calories even when at rest. Other benefits also include:

Improvement of your respiratory system by strengthening muscles
Tones muscles which improves blood circulation
Improves the flow of oxygen around your heart and lungs
Remove toxins from your body. Your lymph system has no pumps, it needs you to move to flush toxins out of your body

All of these benefits combine to keep you healthy and help your body heal itself. It's the best medicine there is!

JONAS 3D PUSHING ME AWAY!!!! JONAS BROTHERS!

tr.im Check out the Jonas Brothers in 3D!!.... starting February 27!!! New Music With Special Guests Demi Lovato and Taylor Swift!!!



http://www.youtube.com/watch?v=K5beSHPmko0&hl=en

Experience Male Hair Regrowth in a Flash

Most people enjoy things done quickly. We live in a fast paced society where time is everything. This same thing applies to regrowing your hair and avoiding baldness.

If you spend too much money and time trying to find a product that will eliminate hair loss, more than likely you will find that they work too slove or not at all.

There are simple ways to jumpstart male hair regrowth . The best part of all if that they are cheap and effective.

Did you know that drinking green tea each day will block the leading enzyme that results in male pattern baldness? This enzyme is called dihydrotestosterone (DHT) and binds to follicle roots destroying them over time.

Consuming green tea will definitely help you out and keep this hair loss culprit away. I haven't personally given green tea a try because I'm not a big green tea drinker, but I'm sure it will help based upon it's composition. Saw palmetto I must say will definitely block DHT and stop your hair loss within the first week.

It's suggested that you get 1,500 mg of it daily and you can purchase this herb almost anywhere.

A very critical key to encouraging hair regrowth is to stimulate the hair at it's roots. Only by doing this can you really expect any changes as far as growth it concerned.

In my opinion there is no better way to do this than by simply massaging thinning areas over your scalp. This gets more blood to flow to your follicles and will cause a production of healthy hair.

You see your blood contains nutrients that your follicles need to produce hair. you must remember that if you're not already getting magnesium, iron, zinc, and other hair growing minerals in your system, then they will not be in your blood and thus massaging will serve no purpose.

Improve Your Chances of Getting Pregnant After Ovulation

Pregnancy may occur when the woman's ovary releases an egg for it to be fertilized and this roughly lasts for 24-48 hours throughout a woman's cycle. Though this is not always the case because each woman is different from the other so as their menstrual cycle. But if you missed this opportunity of getting pregnant just after your ovulation, you can always try it the next time.

In the past, experts recommend to have sex in the days prior to ovulation. At present, a lot of experts believe that to boost the chances of getting pregnant after ovulation, intercourse should be done prior, during and subsequent to ovulation. A few even propose to have intercourse at the interval of one day or three times a week with spacing in between those days in order to get enough rest and build sperm count.

The chances of getting pregnant after ovulation are high, making it an excellent time for conception. This is now the outlook of medical experts which is somewhat the opposite of their previous opinions. Since the period of ovulation may change each month for a woman, this important information must be taken into consideration when you aim to increase your chance of getting pregnant after ovulation. Even women with regular menstrual periods also suffer irregularity sometimes in their monthly cycle. Such irregularity can be the consequence of stress, illness, and other strenuous activities. A doctor can advice you on this matter as well as conduct some examination to evaluate you.

Nowadays, there are books that guide partners on how to make sex to their benefit via early Chinese treatments. It was also said that Acupressure and Acupuncture purifies one's energy giving the woman more chances of getting pregnant after ovulation. These books also mentioned the kinds of foods a woman needs to take for her to increase fertility rate.

By knowing the facts mentioned above, the woman's chances of getting pregnant after ovulation will be higher. Knowing the root of the problem, as they say, should be known first in order to know the cure for it. Other than that, couples should not stop believing and being hopeless.

Is Walking Really Enough for Fat Loss?

Many of the most recognized health associations in our country, such as the American Diabetes Association and the American Heart Association, recommend that individuals primarily increase their activity levels using walking as exercise. On the other hand, the Center for Disease Control (CDC) makes the following recommendations:

1) a minimum of 30 minutes of moderate intensity physical activity per day most days of the week, or

2) a minimum of 20 minutes of vigorous intensity physical activity three days each week, plus

3) resistance, strength-building, and weight-bearing activities two days per week.

Who is right, and is it happening?

In terms of effectiveness, experience shows that the CDC is closest to the mark. The vast majority of exercisers who successfully lose body fat and improve their health consistently perform the recommendations provided by the CDC, at a minimum. In fact, in 2007 the American College of Sports Medicine stated that the general public would receive even greater health benefits by exceeding the recommended minimums.

So, is walking enough? Experience, the CDC, and the American College of Sports Medicine emphatically say no!

Walking is, by far, the best way to get started with an exercise program, but don't be fooled into thinking that it is the ultimate solution which will allow you to achieve the fat loss goals you are seeking. When starting a program, walking is valuable for safely building strength in the ligaments and tendons that support our body. Once a duration of 20 to 30 minutes of brisk walking has been achieved, however, it is time to kick it up a notch and increase the intensity.

Once that foundation has been laid, intervals with jogging and walking can be used by most as an excellent way to capture the CDC's minimum 20 minutes of vigorous activity. A ratio of 1 minute fast jogging or running for every 2-3 minutes of walking is a great way to start the much more effective form of cardiovascular conditioning known as interval training.

The final question remains: is exercise even happening?

Around the country, the answer appears to be no. Obesity and obesity-related diseases and death rates are at an all-time high, even though the science and knowledge behind successful fat loss mechanisms are at their height. More research and real-world experience exist right now than ever before, and all of that information is widely available on the internet, often free of charge.

Yet, even the appropriate MINIMUM amount of exercise is not being accomplished, whether it is something as simple as walking or an activity that is much more vigorous and productive.

At the end of the day, it comes down to your choices regarding the use of the same 86,400 seconds we are all given, whether or not you are doing any activity at all, and whether you are doing a lot more than just walking.

How to Find a Model Agency

There are thousands of agencies in the US alone not to mention foreign countries. So, where do you start?

This first depends upon your look and physical charateristics. If you meet the physical requirements discussed in Chapter One, then I would suggest that you start at the top of the modeling market and work your way down.

The Major Modeling Markets

Most of the major modeling agencies are based in large cities such as New York, Miami, Los Angeles. You can sometimes find branches of these model reps in other medium to large cities throughout the USA.

Below, you'll find links to more information on some of the top model agencies in the country and you may want to contact several of them. Just click on the link and read about each one ...

IMG

DNA

Women / Supreme

1 Management

Marilyn

Ford

Next

Elite

Trump

Vision

Major

NY Models

MC2

Wilhelmina

Any of these agencies will be able to let you know if you are modeling material but don't just accept the first "No" you hear.

A couple of examples:

Elvis Presley was turned down and told that he would never make it as a singer.

A music group was turned down by a record company because "groups using guitars were on their way out". This group was The Beatles!!

Tyra Banks was turned down by 4 out of 5 agencies and barely squeaked through the fifth door. Also turned down at one time or another were Cindy Crawford and most of the other superstars.

But, they all had one thing in common, dedication and persistence. They didn't take the first no as an insult. If you are turned down by an agency, go on to the next, and the next. Remember, it's always too soon to quit!

The biggest question I can think to ask is; "How committed are you to doing the really tough work involved to become a model?"

It's a very competitive world and only those willing to put in the hours of practice and the other time it takes to make contact after contact with model agencies will be able to work in the modeling industry.

Local Model Agencies

If you don't have the physical requirements as mentioned above or if you are more interested in pursuing modeling in your local area, don't give up. There's still hope to work as a model in a local agency.

Here are a few tips if you plan to promote yourself locally...

If you plan to promote yourself locally put together a professional portfolio and keep contacting model agencies & photographers who may need your services.

1. Set goals for what you want and keep at it.

2. Steer clear of agencies who ask for large sums of money for so-called "training" unless you feel that you just want that particular experience. There are plenty of legitimate agencies out there. You may want to try checking this page for local model agency listings in your state.

I don't have detailed information or endorse any of these agencies so you just have to pick and choose until you find the answers you are looking for.

3. Advice from consumer advocates, former (modeling) customers and ex-agency employees for avoiding modeling scams:

Avoid paying fees in advance. Legitimate agencies make their money from commissions. If you're asked to pay for extra composite cards, check out the company with the Better Business Bureau and state consumer officials.

If you are asked to sign a contract, take it home first. If they refuse, walk away.

Ask for reference lists of clients and ask what kinds of jobs the agency books.

4. Talk to other working models whenever possible. They can give you valuable insight and maybe steer you to a good agency or clients.

5. Always take someone with you when going to interviews or photo shoots. - SAFETY FIRST! I can't stress this enough!

The ideas listed above are just the beginning in your modeling career! Take your time to learn everything you can about modeling before "jumping in" and you'll have an easier time than those who don't.

Steve Crawford - Forever

Steve leading worship at Lakewood Church during a live Sunday, April 27 worship service.



http://www.youtube.com/watch?v=4Ur64MkMVWY&hl=en

ESPN's Kenny Mayne Reports Live from Chinatown

sports.espn.go.com Watch ESPN's Mayne Street from ESPN Digital. The web series is exclusively at ESPN.com



http://www.youtube.com/watch?v=wvzz6lwSbgM&hl=en

Lara Bernasconi.

Supermodelo argentina de los noventa en Fashion tv, año 2006.



http://www.youtube.com/watch?v=8HgltF_7rog&hl=en

3 Cardio Workouts to Get Rid of Back Fat Fast

A lot of people are having trouble with getting rid of their back fat. It's a common trouble spot for many people and it's not that easy to accomplish a sustainable fat loss there. However, you shouldn't despair because you can get a lean and sexy back. It depends mostly on you and what you do.

One way to lose lower and upper back fat is by doing cardio workouts. However, not every workout is as effective as the next so you're better off spending your time on the most effective workouts. This will lead you to burn more back fat in a shorter time.

Here are 3 cardio exercises to burn more fat:

1. Rowing - I put rowing at the top of the list since it's not only a highly effective cardio workout but also a back strength exercise. This means that you're actually killing 2 birds with one stone when you're doing it: you burn fat and tone your back muscles at the same time. What could be better?

2. Running - This is an excellent cardio workout and a personal favorite of mine. Even though this workout doesn't exercise the back directly, it does so indirectly. What's important is that running doesn't require a machine like rowing and it's a highly effective fat burning workout.

3. Jumping rope - I want you to have at least 1 cardio workout you can do at home with minimal equipment. Jumping rope is the perfect workout. In a few short minutes you can work up a terrific sweat by jumping and you work both your lower and upper body. It's a great way to burn some calories in minutes.

If you want to get rid of your back fat, cardio will not be enough. Make sure you're following a good diet plan to help you shed fat fast.

How Hard Work = Better Cardio Workouts

They say it's better to work smart than to work hard. But when it comes to your cardio workouts, that might not be the case.

Now, that doesn't mean you should go out and do anything that's dangerous, or that you should throw caution to the wind when performing your workouts. That's not it.

However, it is erroneous to think that just because a certain machine or type of exercise is "easier" than another, and that you can even "do more" (supposedly), that you'll get more benefit.

For instance, most folks can run a lot further on a treadmill or elliptical trainer than they can outside in the same exact amount of time - and it's usually not as hard, either. But does that mean that more efficient, "easier" work did them more good?

Nope.

Ok, we know that to improve your cardio, there's not going to be getting around doing hard work. Whether it's Long Slow Distance (i.e. - jogging) and the "hard" part comes from how long it takes, or it's High Intensity Interval Training (i.e. - sprinting), and the "hard" part comes from just how intense the work has to be, you're going to be putting your effort in.

And don't think that there are any shortcuts, either.

To increase your cardio, there are no technique improvements that will increase your aerobic or anaerobic capacities. You just have to do the work. And that means effort. And effort is hard.

While there might be certain exercises or methods of exercise that are more beneficial than others, the main thing that will give credence to your cardio workouts will be how much effort you're putting in.

For example, walking and running are pretty much the same thing - one is just a much mroe intense version of the other. Same would go for doing a circuit of dumbbell complexes. You could do the exact same circuit with a pair of 50-pound dumbbells, or a pair of 2-pound dumbbells. Which one do you think will be harder?

You can't really say that complex training is "more effective" than running, or vice versa, because it depends on how much effort you're putting in. The complexes with 50-pound dumbbells will be much harder than walking. However, running at a good clip very well might be harder than doing complexes with 2-pound dumbbells.

See where this is going?

If you want to increase your cardio, you're gonna have to work - and work hard.

Train Hard, Rest Hard, Play Hard.

MMA Conditioning Vs Cardio

One of the biggest misnomers when it comes to MMA conditioning is the difference between "conditioning" and "cardio." When MMA fighters new to this subject first decide to add a strength and conditioning program to their training, often times they take what they know already from general fitness and bodybuilding and think that increasing their bench press, doing a bunch of curls and running several miles every day will pretty much get them in shape for a fight.

Obviously there is a lot more to it then this. A WHOLE lot more to it. I can go on and on about the types of strength and conditioning MMA fighters need to optimize their performance in the ring or cage, but I want the focus of this article to clear up the difference between MMA conditioning and cardio.

Cardiovascular fitness, or cardio for short, is basically the capacity of the heart and lungs to supply oxygen to your working muscles. The general types of cardio you can develop are aerobic endurance and anaerobic endurance. Aerobic, which literally means "with oxygen," refers to slower but longer paced exercises, such as jogging; whereas anaerobic, or "without oxygen," refers to high intensity training where your muscle don't rely on oxygen to contract your muscles.

In MMA, both aerobic and anaerobic endurance are equally important. The better your aerobic endurance, the faster your heart will be able to supply your muscles with oxygen, which means the faster you can recover your wind, or "catch your breath." The better your anaerobic endurance, the longer you will be able to perform high intensity exercise without gassing out.

However, this is where most people think MMA conditioning stops. But if you were to get to the point where you can jog 5 miles plus non-stop no problem AND you can do dozens of wind sprints in a short amount of time, and that's ALL the "conditioning" you did, I guarantee you will still gas out in a high intensity MMA fight. Why? Because although your cardio may be in great shape, your conditioning will still be lacking.

"So what the hell is the difference, Derek!?"

I thought you'd never ask. Conditioning for MMA, unlike conditioning for non or low contact sports such as soccer or basketball, requires that you not only have excellent cardio or wind, but that you have muscle/strength/power endurance as well. Let me explain the difference. In basketball, players are constantly running and jogging back and forth, hence aerobic and anaerobic endurance is vital so that they can continue to do this throughout the whole game without slowing down or hindering there performance.

In a mixed martial arts bout, often times fighters will engage in the clinch, shoot in and fight for a take-down (or fight against one) and continue to exert their muscles both explosively and for prolonged times (such as trying to secure a submission). Not only does a fighter require great cardio, but he also needs to condition his muscles (arms, legs, shoulders, etc.) to be able to contract for a relatively long period of time as well. If you've ever got caught struggling for a take-down for several seconds after when you are already tired, you'll know what I mean. This is a type of conditioning that you won't get from just running on a flat surface several times a week.

This type of conditioning requires a certain type of resistance training, whether it's with weights, sleds, sandbags, or what have you. It is important to note that conditioning your muscles is different then just lifting weights like the general fitness or bodybuilding industry suggests. You may be able to bench press 400 lbs, but if you have poor MMA conditioning, the ability to exert maximum strength, power, and endurance for an extended amount of time, then after 30 - 60 seconds of battling in the cage or ring then you probably won't have enough strength left to bench press 100 lbs.

MMA conditioning is a complex subject, primarily because MMA, unlike any other sport, requires virtually EVERY type of physical attribute we have, AND each attribute must be maximized for optimal performance. But at least now you know that running around your neighborhood everyday is great for your cardio, but only one piece of the puzzle in terms of MMA conditioning.

What is the Best Home Fitness Equipment?

If you are interested in buying home fitness equipment you will be happy to know that there are many different options available to you. All the same, most people really want to find out which is the best home fitness equipment and in this respect the elliptical trainer takes first place. But what is really more important initially is that you determine your own personal goals then select a piece of equipment that suits your requirements.

Know What You Want To Achieve

But, before beginning your search to find the best home fitness equipment it may also be a very good idea to list all the aims you wish to achieve when working-out at home. The goals you have will vary from person to person. Some people's main goals will be to lose weight, other people's main aim will be to increase their strength and build muscle.

But, if your desire is to increase your stamina then you need to purchase some cardio equipment such as an elliptical trainer, a running machine or even a rowing machine. These machines are the best home fitness equipment for losing unwanted body fat. On Alternatively, you can use resistance equipment in case you need to build muscles and become stronger.

Another thing to think about when you look at the different options available for fitness equipment is if you will be able to use the equipment day in day out or if you will get bored. After all, you would be spending thousands of dollars on this item and if you are not going to continue using it beyond a few months you will need to address this issue quite seriously before proceeding further.

The cross trainer is one of the best items of home fitness equipment because it gives you a total workout building up your arms and legs, as well as giving your heart a workout also. What's more, the cross trainer comes with many pre-set programs which help increase your fitness level and ensure you don't get bored.

The elliptical trainer is the best home fitness equipment because it can be used by all different types of people which make it especially suitable to use in the home where each member of your family will be able to make full use of it.

2 Tips To Lose Weight With Cardio Workout

In this article, I'm going to provide you with 2 simple tips how you can lose more weight with your cardio workout sessions.

For those of you who do not know what a cardio workout is - cardio workout is simply exercising on a cardio machine in the gym such as treadmills, rowing machines, upright or recumbent bikes and ellipticals. It is very common to see people who go to the gym regularly getting on these cardio machines.

Those who use these cardio machines regularly may see some weight loss results within 2 - 3 weeks. However, as time goes on, your weight loss results may slow down and eventually come to a crashing halt. Here are 2 tips you can apply immediately to stop that from happening:

Tip #01 - Do whatever you can to distract yourself during cardio workouts

I know cardio workouts can be pretty boring - imagine doing the same old thing over and over again, and you'll eventually give up doing cardio workouts because the boredom has gotten to you. One thing you can do is to distract yourself during cardio workouts - some people either listen to music, watch television, read books, or even play hand-held games just to distract themselves throughout the whole process - and before you even know it, your 60 minute cardio workout is over!

Tip #02 - Your body will start burning fewer calories over time

The first time you work on a cardio machine, you'll find that your body burns alot of calories. However, when you are doing the same type of workout over and over again - over time, your body will adapt to it and your body will start to burn fewer calories.

For example, your body may burn 400 calories when you first start your cardio workout in January. You work on the cardio machine regularly and over time, say, in March, you'll find that your body may only burn 200 calories in each cardio exercise!

The only solution here is to extend the time you work on these cardio machines - let's say in January, you may be working on it for 30 minutes. You may want to extend this to 45 minutes or even 60 minutes in March.

Follow the above 2 tips closely, and I guarantee you that you'll be able to lose weight regularly with your cardio workouts. Good luck.

Teeth Whitening and Teeth Bleaching by NY Cosmetic Dentists

New York Cosmetic Dentist Dr. Gregg Lituchy, the dentist behind the famously great smiles of Heidi Klum, Gisele Bündchen, and Cindy Crawford, discusses the difference between over the counter teeth whitening products and professional power bleaching to whiten teeth.



http://www.youtube.com/watch?v=LN3CeP4GuRI&hl=en

Confessions of a Shopaholic- Shopisode 3 - Behind the Scenes

apps.facebook.com Check out the awesome facebook application for Confessions of a Shopaholic! And go see the movie coming to theaters February 14th 2009



http://www.youtube.com/watch?v=7-xMQl6iclA&hl=en

Latin Teen Babes Show!

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David Letterman - legs and bottom fetish

Dave is obsessed with female legs and feet!



http://www.youtube.com/watch?v=GJTPVLzkqnA&hl=en