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By TJ Philpott
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You Can Set Up a Unrealistic Precedent
Everybody has heard the tale of the race between the tortoise and the rabbit! The rabbit starts out like a house on fire while the tortoise slowly makes his/her way to the finish line. Well as everybody is aware the rabbit ends up burning itself out and is overtaken by the tortoise at the finish line. Much can be said for trying to post like a 'maniac' on an ultra-frequent basis. This strategy is effective and somewhat necessary when you first launch your site for building blog traffic,[link widoczny dla zalogowanych], but how long can you expect to maintain this pace?
You Can 'Wear Down' Your Quality
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Since most people follow their favorite blogging sites with the use of rss feeds, by frequently publishing content you can 'overload' their feeds. Considering that many may not check their feed but perhaps weekly and that they have subscribed to other sites as well,[link widoczny dla zalogowanych], you can easily present them with a formidable back log! Think what most people,[link widoczny dla zalogowanych], yourself included, tend to do when they look at a full email in-box? That is right,[link widoczny dla zalogowanych], they delete everything in sight and after a while they even unsubscribed when it is allowed.
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Many of the top bloggers only post when they have something worthwhile to post for their readers which is another way of saying creating great content frequently is difficult. A frequent posting schedule will tend to 'drain' you of ideas or motivation or both and this is only naturally. Now many will update their sites with information of little or no quality due to this 'posting fatigue' and after a while readers will decide to quit returning. On the other hand by updating less frequently with only quality content, you allow readers more 'breathing' space while also making their visits more worth their while as well. This does not seem like a bad way for building blog traffic and it is easier on both the blogger and subscriber!
Discussions are ongoing concerning the pros and cons of frequent versus infrequent blog posting. Top bloggers do little to convincingly put this discussion to rest since it seems they have experienced success using both approaches. The reasoning behind publishing content frequently on your site is to give readers more to view and to also ping the search engines more often,[link widoczny dla zalogowanych]. There is little argument that this line of thinking is valid however building blog traffic and popularity with a less frequent posting has also been proven to be effective,[link widoczny dla zalogowanych].
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Continue alternating between the breastbone sliding downward and the upper back moving into flexion, and the breastbone sliding up and forward as the spine moves into extension.
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• The chest muscles have to relax to allow the breastbone and front ribs to release.
Learning to lengthen the spine and improve the rise and fall of the ribcage assists placing the back in a better position to articulate well while peeling the spine up off the mat to curl up or bend the back for any exercise.
By Aliesa R. George
The official guide to Pilates See all Articles by Aliesa GeorgeSee Aliesa George's Expert PageGet Updates on PilatesGet Updates on Aliesa George Average: 0 Your rating: None Tweet
With the Pilates equipment, The Roll Down and Push through Bar exercises on the Cadillac, and Washer Woman on the Chair are other beneficial exercises to practice forward bending and strengthening these new muscle habits for a great curl on the Hundred. Every Pilates exercise that uses the C-Curve needs whole-spine mobility to accomplish optimal body alignment and muscle use for maximum health benefits from every exercise. These workout tips and fundamental exercises are easy to incorporate into your Pilates workouts,[link widoczny dla zalogowanych], and can make great “homework” exercises!
An Easy Visualization to Assist the Rise &amp,[link widoczny dla zalogowanych]; Fall of the Ribcage
• Pretend you’re a fish. Breathe into and out of your gills. Your gills are along the sides of the ribcage up under your armpits,[link widoczny dla zalogowanych].
• Practicing by yourself – place your hands on your breastbone to cue and feel it release, soften and slide down and back while you’re bending forward.
The entire spine from the tailbone to the head starts firmly pressed to the wall.
Maintain core support throughout the exercise to keep the lower back firmly against the wall. Arms and shoulders remain hanging and relaxed throughout the exercise.
Apply what you’ve learned with these 3 Simple spine bending exercises to all the exercises in your workout. Practice your Pilates Matwork with an easy-to-follow class on your iphone or MP3 player. Get the Centerworks Pilates Audio CD/MP3’s - Basic, Beginner-Intermediate, Intermediate, and Magic Circle Matwork Classes available at:
3. Standing Roll Down on the Wall
Have fun and happy forward bending to improve the health and mobility of your upper back!
Take a deep breath in, then exhale and return to your center. Now work to slide the breast bone up to extend and arch the upper back. Inhale stand tall, exhale pull the shoulders down and start sliding the breast bone up and forward. As the breastbone moves forward, the upper back moves forward towards the breastbone to begin arching the back. Maintain low ab support so the arch is from the mid back up, rather than in the low back.
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With expansion and contraction of the ribcage the inhale needs to fill the ribcage from the bottom to the top. The exhale needs to empty the lungs from the top to the bottom. Put effort on the exhale to discover and feel the top ribs (right underneath the collar bones and below the armpits) soften or actively come closer together. A lot of people expand the ribcage under the armpits and up to the upper chest, but don’t release these muscles upon exhaling.
• Then every rib from the top of the ribcage to the bottom of the breastbone should rotate and drop backwards underneath the collarbones and ribs above to efficiently deepen the forward flexion,[link widoczny dla zalogowanych].
The past few weeks I have been working with my Pilates clients with a goal of assisting them enhance the curl and bend of the upper back for The Hundred. I’ve also been focused on improving articulation of the upper back for the Roll Up,[link widoczny dla zalogowanych], Teaser and Neck Pull - These are not easy exercises for most beginner and some intermediate level Pilates clients.
If you observe participants executing any of the above Pilates exercises,[link widoczny dla zalogowanych], you’ll either notice smooth, sequential articulation of the spine – in which case the exercises are easy! Or, the head leads and the next place the body bends is almost at the waist! When this happens, the upper body is moving as a “chunk.” Instead of the chest and upper back muscles releasing to allow the breastbone soften to help the front of the body bend more.
When the chest muscles are held stiff, smooth movement is restricted thus making it hard to properly engage the abs. This severely affects effective core support.
Inhale to stand tall, on the exhale nod the chin forward to look at the chest. Continue inhaling and exhaling to bend forward. Soften and relax the chest while you watch the breastbone slide down the front of the shirt, and feel it move backwards towards the wall between the shoulder blades while the back bends forward. Continue breathing steadily and forward bending peeling the back one segment at a time off the wall to the bottom of the shoulder blades. Lower abs stay lifted.
Inhale and exhale to roll back up to a tall standing position one segment at a time. The breastbone slides up as the shoulders pull down to return to a tall standing position with the back against the wall. Keep your core working.
When breathing in, the entire ribcage should fill with air, and the ribs separate. On every exhale, the ribs need to release and come closer together. This rise and fall of the ribcage creates and allows pliability, mobility, and flexibility through the entire chest.
• Maintain low ab support so the mobility increases in the upper back and doesn’t place undue stress on the low back.
• The breastbone slides up while the ribs un-rotate to stand tall,[link widoczny dla zalogowanych].
Stand with the entire back against the wall,[link widoczny dla zalogowanych]. The feet can be together or hip-width apart and placed out in front of the body as far as needed to help make it easier to keep the abs working and back against the wall.
Here are a couple of fundamental warm-up exercises which can be useful to help loosen up the upper body to release the chest and mobilize the upper back. Enhance your ability to bend forward effortlessly and apply these helpful workout tips to all other forward bending Pilates exercises.
What to Watch For:
• Keep the elbows straight and feel the breast bone and upper back bones move to alternate between flexion and extension.
• The breastbone slides down and back between the shoulder blades while the rib cage turns from the top to the bottom rotate to bend forward.
By incorporating these three fundamental exercises into your workout routine, you can improve body awareness and improve the release of the chest to help mobility and function of the ribs, breastbone, and upper back movement. Then take these new movement habits back to all of the Pilates exercises you practice that need a forward bend.
2. Expand and Contract the Ribcage (rise and fall)
• Place your hands on your ribs up under the armpits and feel the ribcage move. It expands to inhale,[link widoczny dla zalogowanych]. Then starting from your armpits feel it the ribs release to exhale.
1. Standing Breastbone Slide Exercise
Helpful Hints to Maximize Movement of the Upper Back on this Exercise:
• Get help from a partner or spotter, they can lightly place their hands on the front ribs to support find this rotisserie movement.
Start standing facing a wall and set both hands on the wall in a “push-up” position. Keep great posture and the lower abdominals lifted. Breathe in to stand tall and on exhale,[link widoczny dla zalogowanych], relax the chest to slide the breastbone down along the front of your shirt to bend the upper back forward. The bottom tips of the shoulder blades spread wide to generate room for the breastbone to soften and move the upper spine backwards in between the blades.
• Let the eye focus change. Look down and forward when sliding the breast bone down. look straight ahead for tall posture, and focus out and up to slide the breastbone up as you arch.
• The collar bones and ribcage rotates like a rotisserie to bend the upper back forward,[link widoczny dla zalogowanych].
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The Ministry of National Defense (MND) announced Thursday that,[link widoczny dla zalogowanych], considering the unique situation on the Korean Peninsula,[link widoczny dla zalogowanych], pensions for the families of presumed prisoners from the Korean War (1950-53) in the North will be continued until there is an objective and comprehensive proof that the prisoner has safely returned to the South.
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Also attending will be Professor of English and Creative Writing at the University of California, poet Gary Snyder, a Pulitzer Prize for Poetry winner in 1974, and English novelist Margaret Drabble.

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"don't sweat is' sweat '?" A flash of thought let Qi Jixun startled, then notices Qi Jixun began to find abnormal himself more and more: white collar and cuffs lining wear only two days there will be a red mark, even one day a change of socks will wash out red sewage, recently even the feet of water began to redness...... This rare symptoms also let the family increasingly worried.
Qi Jixun didn't think,[link widoczny dla zalogowanych], things after a week. One morning,[link widoczny dla zalogowanych], Qi Jixun from the nearby mountains to carry back,[link widoczny dla zalogowanych], out of a sweat, then want to wash my face. After washing the face,[link widoczny dla zalogowanych], just use the wet towel to wipe the neck and ears. This eraser does not matter, startled him, but this has been slightly red towel, become more red. Qi Jixun this just suddenly realize, this is not a towel, but his problem.
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in the family's urging,[link widoczny dla zalogowanych], Qi Jixun to a nearby hospital treatment. After telling the disease, several doctors visits says the cases were not seen Qi Jixun said, suggested that he go to the Department of dermatology. In the Department of Dermatology,[link widoczny dla zalogowanych], a young doctor Qi Jixun, after going through his collar, the doctors called Qi Jixun is suffering from "sweat blood", the case is extremely rare, cause of disease is unknown,[link widoczny dla zalogowanych], and there is no very good treatment program.
white towel with less than half a month into the "red towel"
reporter discovery,[link widoczny dla zalogowanych], this towel used by Qi Jixun is red, the middle part of the towel has worn a lot of fluff ball, ball on the red is obvious, and the edge part of the four corners of the still white towel. Qi Jixun said, the towel and him this strange disease there is a period of origin. Years ago, Qi Jixun bought a white towel from the nearby market, results in less than half a month,[link widoczny dla zalogowanych], I found this towel began to redness,[link widoczny dla zalogowanych], how does not wash off, the middle part of the towel used red imprint is obvious. Family blame him, bought a inferior towel, not only the ball, also wash out color. Qi Jixun also regret, think this towel to buy their own materials must not pass.
said let Qi Jixun feel some loss, and although these abnormalities appear, but he did not feel any discomfort,[link widoczny dla zalogowanych], so expansive Qi Jixun no further checks went home.
usually wash your face with white towel becomes red, white collar and cuffs lining wear only two days there will be a red mark, even one day a change of socks will wash out the red "sewage"...... Recently, the Shandong Xintai nearly 80 years old Qi Jixun quiet life is this come unexpectedly "red" to break.
on the 22 day, the reporter saw Qi Jixun in Xintai Elm Road of a unit in the dormitory, he was its own school within a three m square pond next to busy.
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2. You Have To Believe That You Are Rich
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4. Be Open To Opportunities
I love working on line even when I have bad days. I don’t know what it is because I put in more time then at my normal job. I work my butt off and I love it. I have so much energy when I'm doing what I enjoy. I never let the small things bother me. I believe that’s why my online business brings me so many rewards. As long as I stay positive I will be happy thus leading me to a bigger income.
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For most of us it’s not going to hurt to live a little higher in life. I am not suggesting that you don’t pay your bills and spend your money stupidly. What I am suggesting is that you trick your brain into thinking you are already rich. Next time you go out to eat have steak instead of hamburger, stay at slightly more expensive hotels on your next vacation. For the most part you should buy the things you want in life and as long as you believe and work hard the money will come for it.
By Dale Mazurek
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1,[link widoczny dla zalogowanych]. Be Thankful For What You Already Have
Thanks Dale Mazurek
This is the fifth excerpt in a large series on keeping yourself prosperous,[link widoczny dla zalogowanych]. Go ahead and read on and look forward to the next one,[link widoczny dla zalogowanych].
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If you are thankful for what you have and look at the cup as half full instead of half empty then you will easily bring more money into your life. Instead of ignoring the fact that you get a paycheck because you get one every two weeks you should be thankful that you got it. This is money that’s flowing into your life,[link widoczny dla zalogowanych]. If you compare yourself to over 80 percent of the people in the world you are probably in the top twenty for being wealthy,[link widoczny dla zalogowanych]. That is something to definitely be thankful for.
This is part five in my series on prosperity. I practice these principles in my affiliate marketing endeavors and real life. Some of these may be relevant to you while others will not be,[link widoczny dla zalogowanych]. I hope you are enjoying the series so far. Keep coming back for the next installments. Tell your friends and family about this series because I believe there is something for everybody in here.
The difference between rich and poor is that he rich are willing to work hard and take chances. Oh sure at times they do fail but instead of giving up they watch for the next big opportunity, grab it and run with it. There are tons of business opportunities around you. Many people like to holler scam when they fail just because their not willing to take any of the fault. There are scams out there but most opportunities worked hard will pan out and be successful.
Are you willing to put in the effort to make the money? I put in tons of effort into my online marketing,[link widoczny dla zalogowanych]. Some days I only make one penny with my adsense campaign but I look at it as a penny more then I had the day before,[link widoczny dla zalogowanych]. I know I’m worth a lot more but every penny to me is a million bucks. I believed I could earn on line and I did,[link widoczny dla zalogowanych].
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