Assessment Services

Christopher Middleton Leeds in United Arab Emirates has propelled many business establishments to greater heights with his vast experience and know-how.chris middleton leeds united

The Leadership Assessment offered by him is certain to accelerate the growth of your company and achieve the desired results by contributing to the key factors that are critical for the success of an organization. These include job performance, productivity, completion of targets, development of skill sets etc. Christopher’s Middleton’s strategy is based on imparting key skills to people working in the senior levels of an organization and thereby increasing the efficiency of the leadership in an organization. Focus is also emphasized on identifying   the best talents and molding them for becoming the leaders of a better tomorrow.chris middleton leeds united

About Leadership

Growing competition requires business enterprises to be highly specialized in their offerings and also have greatly reduced margins of error. As the quality of products and services offered by most companies are almost at parity levels, it is not an easy task to outperform your competitors. Business establishments are exploring new avenues for gaining an edge over their competitors. The fact is that there are many areas which are often neglected. However, if these areas are given due attention, it will prove to be beneficial to the success of an organization. Leadership is one such key area which is capable of giving the organization a competitive advantage. Hence  leadership must be given top priority.chris middleton leeds united

Efficiency in the leadership system is the prime factor which determines the success of a company. People working in the senior levels propel the company forward and help in achieving the company’s strategic goals. Any malfunction in this can hamper business development. This makes it very necessary to assess and have an understanding of the difficulties faced by the people working at the senior levels. Leadership Assessment is the best tool which can be used to identify these problems and rectify them.chris middleton leeds united

Chris Middleton Leeds

A post Graduate in Business & Finance, Christopher Middleton is renowned for his foresight and experience in the field of Leadership Assessment Services.

Christopher Middleton is renowned for his contribution to Leeds United,

chris middleton leeds united

the premier football club. Chris Middleton, who is the youngest chief financial officer of any premiership football club, successfully procured the acquisition of the football club on behalf of the consortium. It was solely his dedication and effort which saved the club from Administration four times, by his re-structuring of the debts accrued by the previous management team. He has also served as the Director of a multinational property developer for six years. Later, he relocated to the United Arab Emirates and established a property brokerage, 

chris middleton leeds united,

.

The greatest mistakes you’re making in the gym

Even the most hardened pumper of iron makes mistakes in the gym from time to time. Are you staying in the gym too long, neglecting to train your legs or doing too much cardio? These are just a few of the common mistakes personal trainers say they see in the gym all the time. But errors like these don’t just earn you a few disapproving looks from the experts hanging around the gym – they could also lead to long-term injury and slow down any progress you might be making towards getting in shape. We asked personal trainers for the most common pitfalls, and how to avoid them to stay injury-free and on the road to hit your fitness goals. Read more: Dieting Mistakes That Can Make You Fat Again 20 Minute Workout on the Move Yoga Moves for Improved Proprioception Too much faffing around Done two hours in the gym – good for you! But how much of this time did you actually spend working out, and how much was given over to blethering, fiddling and generally having a good old faff? Personal trainer Gavin Walsh, says: “Some people spend too much time chatting to other people who are also having a faff. Get yourself a stopwatch and set a timer for one minute. Each time you finish a set, start the timer.” No structure to your workouts When it comes to getting in shape – planning is everything. A carefully thought through session helps you keep your focus and allows you to stick to your pre-determined training targets. Walsh says: “Before you hit the gym, have a plan on paper or at least in your head for the session you are about to carry out. You’ll be more effective and save time walking around aimlessly pondering what your next exercise is.” Not training your legs Train your gaze on to the weights area of your gym and you’ll see lots of chaps working their ‘mirror muscles’ – the arms, chest, shoulders, abs and other fashionable parts of the body. But the other thing that unites many of them is their skinny legs, which are often overlooked. “Everyone wants big arms,” says Walsh, “but you’re missing a trick if you don’t train your legs. Hit the legs once a week and you’ll be targeting the biggest muscles in the body, which will release a nice big spike in testosterone, which will help your overall gains.” Doing too much slow boring cardio Getting stuck in the ‘cardio trap’ is a classic pitfall, and one you will do well to avoid. Running, cycling and other forms of cardiovascular exercise have their place, but shouldn’t take up all your time in the gym. Walsh says: “If you like running on a treadmill or moving your arms back and forwards on a cross trainer, then good for you, stick with it. But you should know, it’s not going to help you lose the lard anytime soon. Instead, once you’ve warmed up, start your routine with some resistance training and then bring in cardio to finish off. This is a more effective way of using your time and losing fat.” dietingmistakes2 Bad kettlebell swings The growing popularity of kettlebell workouts has given gym-goers a sure-fire way of adding strength and power – if you know how to use them properly. “Poor technique is a problem for many exercisers,” says Walsh, “but the kettlebell swing is one I see performed wrong very often. Too many people, including personal trainers, do this exercise as if it were a squat movement. Instead, think deadlift. Legs should be slightly flexed as the kettlebell passes through the legs and then you should fire the hips forward, so that the kettlebell shoots back up to shoulder height. It’s not a squat!” dietingmistakes3 Staying in the gym too long The old adage, ‘it’s quality, not quantity’, should be applied to every gym workout you do. Thrashing yourself for two hours has counterproductive side-effects, says trainer Baz Moffat. “Aim to get in and out of the gym in 60 minutes,” says Baz. “Your body starts to produce the stress hormone cortisol after about 60 minutes of training, which is not great if you’re trying to get stronger and fitter. Keep testosterone levels high by keeping sessions short.” Lifting a heavy weight… not very far There is little point lifting a gigantic dumbbell if you’re not able to lift it properly. Moffat says: “Your joints have what is called a range of motion – you want your body to do that full range, but all too often you see guys upping the weight on the bicep curl only to lift a very small distance or having to recruit the whole of their body – which means it is no longer a bicep curl! The range you lift the weight through is critical to increasing strength and functional fitness, so only increase the weight if you can maintain your form.” dietingmistakes4 Not stretching properly Sure, it’s tempting to take the easy option and skip the stretches before you start your workout, but this leaves you exposed to injury while making it harder for you to get going. Trainer Jacob Nadav says too many people focus on passive stretching (using your bodyweight, a strap or another person to perform your stretch), and should instead be doing active stretches (relaxing the muscles you are trying to stretch and using another muscle to initiate the stretch). For example, an active calf stretch requires sitting down with your feet in front of you and arms at your sides, slowly flexing and pointing the foot. “Fitness is not just about muscles, it also includes your nervous system,” says Nadav. “Passive stretching will not hold tension and will not protect a joint if you hit the pavement. A much better approach is to focus on active stretching.” Using poor technique Practice doesn’t make perfect. Perfect practice makes perfect. And if you are not lifting with good form or trying to take on too much, then you’re setting yourself up for a mischief, while your progress will also be seriously hampered. Nadav says: “Everything we do is based on fundamental movement patterns. I’ve seen people squatting in excess of 100kg even though they cannot squat with proper form or alignment using their own body weight. You can build fitness and get stronger but don’t do it on stiffness and dysfunction, this is just a recipe for disaster.”

The greatest mistakes you’re making in the gym

By: Tom Fontaine Even the most hardened pumper of iron makes mistakes in the gym from time to time. Are you staying in the gym too long, neglecting to train your legs or doing too much cardio? These are just a few of the common mistakes personal trainers say they see in the gym all the time. But errors like these don’t just earn you a few disapproving looks from the experts hanging around the gym – they could also lead to long-term injury and slow down any progress you might be making towards getting in shape. We asked personal trainers for the most common pitfalls, and how to avoid them to stay injury-free and on the road to hit your fitness goals. Too much faffing around Done two hours in the gym – good for you! But how much of this time did you actually spend working out, and how much was given over to blethering, fiddling and generally having a good old faff? Personal trainer Gavin Walsh (walshthefataway.com), says: “Some people spend too much time chatting to other people who are also having a faff. Get yourself a stopwatch and set a timer for one minute. Each time you finish a set, start the timer.” No structure to your workouts When it comes to getting in shape – planning is everything. A carefully thought through session helps you keep your focus and allows you to stick to your pre-determined training targets. Walsh says: “Before you hit the gym, have a plan on paper or at least in your head for the session you are about to carry out. You’ll be more effective and save time walking around aimlessly pondering what your next exercise is.” Not training your legs Train your gaze on to the weights area of your gym and you’ll see lots of chaps working their ‘mirror muscles’ – the arms, chest, shoulders, abs and other fashionable parts of the body. But the other thing that unites many of them is their skinny legs, which are often overlooked. “Everyone wants big guns,” says Walsh, “but you’re missing a trick if you don’t train your legs. Hit the legs once a week and you’ll be targeting the biggest muscles in the body, which will release a nice big spike in testosterone, which will help your overall gains.” Doing too much slow boring cardio Getting stuck in the ‘cardio trap’ is a classic pitfall, and one you will do well to avoid. Running, cycling and other forms of cardiovascular exercise have their place, but shouldn’t take up all your time in the gym. Walsh says: “If you like running on a treadmill or moving your arms back and forwards on a cross trainer, then good for you, stick with it. But you should know, it’s not going to help you lose the lard anytime soon. Instead, once you’ve warmed up, start your routine with some resistance training and then bring in cardio to finish off. This is a more effective way of using your time and losing fat.” Bad kettlebell swings The growing popularity of kettlebell workouts has given gym-goers a sure-fire way of adding strength and power – if you know how to use them properly. “Poor technique is a problem for many exercisers,” says Walsh, “but the kettlebell swing is one I see performed wrong very often. Too many people, including personal trainers, do this exercise as if it were a squat movement. Instead, think deadlift. Legs should be slightly flexed as the kettlebell passes through the legs and then you should fire the hips forward, so that the kettlebell shoots back up to shoulder height. It’s not a squat!” Staying in the gym too long The old adage, ‘it’s quality, not quantity’, should be applied to every gym workout you do. Thrashing yourself for two hours has counterproductive side-effects, says trainer Baz Moffat (point2fitness.co.uk). “Aim to get in and out of the gym in 60 minutes,” says Baz. “Your body starts to produce the stress hormone cortisol after about 60 minutes of training, which is not great if you’re trying to get stronger and fitter. Keep testosterone levels high by keeping sessions short.” Lifting a heavy weight… not very far There is little point lifting a gigantic dumbbell if you’re not able to lift it properly. Moffat says: “Your joints have what is called a range of motion – you want your body to do that full range, but all too often you see guys upping the weight on the bicep curl only to lift a very small distance or having to recruit the whole of their body – which means it is no longer a bicep curl! The range you lift the weight through is critical to increasing strength and functional fitness, so only increase the weight if you can maintain your form.” Not stretching properly Sure, it’s tempting to take the easy option and skip the stretches before you start your workout, but this leaves you exposed to injury while making it harder for you to get going. Trainer Jacob Nadav (jacobpt.co.uk) says too many people focus on passive stretching (using your bodyweight, a strap or another person to perform your stretch), and should instead be doing active stretches (relaxing the muscles you are trying to stretch and using another muscle to initiate the stretch). For example, an active calf stretch requires sitting down with your feet in front of you and arms at your sides, slowly flexing and pointing the foot. “Fitness is not just about muscles, it also includes your nervous system,” says Nadav. “Passive stretching will not hold tension and will not protect a joint if you hit the pavement. A much better approach is to focus on active stretching.” Using poor technique Practice doesn’t make perfect. Perfect practice makes perfect. And if you are not lifting with good form or trying to take on too much, then you’re setting yourself up for a mischief, while your progress will also be seriously hampered. Nadav says: “Everything we do is based on fundamental movement patterns. I’ve seen people squatting in excess of 100kg even though they cannot squat with proper form or alignment using their own body weight. You can build fitness and get stronger but don’t do it on stiffness and dysfunction, this is just a recipe for disaster.”

10 Things to do this Ramadan

What better month to get right and help people than the holy month of Ramadan? As troubled Arabs that have some sort of identity crisis, we’ve been drifting further from God each passing day. Well, this month is the month of forgiveness and the only month you can actually get yourself back on track with minimum effort. Here are 10 simple things to try for a better you and a better society: 1. Talk to God: instead of BBMing our friends for at least 6 hours a day, let’s talk to God for 10 minutes a day. It could be in the form of praying or just plain and simple talk, try it you'll feel relieved. In the end, there’s no better listener and word won’t get out. 2. Help someone: anyone. A lot of people around us need help. Whether it’s the blind man crossing the street, the old lady carrying her groceries, your mum loaded with house work, or even a poor man asking for money; always lend someone a hand, you never know when you’ll need one. 3. Share: sharing isn’t just for Facebook. Share your food with your neighbor, your car with someone who needs a ride, your time at a shelter, or even your old clothes with the less fortunate. One man’s trash is another man’s treasure, keep that in mind. 4. Read: I know the book of God isn’t exactly “Eat, Pray, Love” but if you read 4 pages after each sala, by the end of Ramadan you would’ve read the whole book. Remember, what's more important than reading the Quraan, is understanding it and taking interest in what it says. 5. Smile: spread love, you never know who could be breaking down and waiting for you to cheer them up. A simple smile to someone you don't necessarily know (and I'm not encouraging flirtatious, hair-flipping smiles at the hot boy at the gym) will uplift their mood almost instantly. 6. Be useful: donations don't have to be just money. You can donate your time at a shelter or an orphanage to help teach less fortunate kids something useful. There must be at least one subject you’re good at that you can pass on to someone else. You can also help plant fruitful trees in your neighborhood, hand out ice-water bottles to traffic police, paint a discolored wall in your area, or compliment the garbage collector on how important his job is. 7. Feed someone: carry dates in your bag and hand them out at Eftar time. On a much bigger scale, help cook meals and pack food bags to be sent to poor villages in your area. It’s great to feed someone in Ramadan, but it’s 10 times greater if you do that all year long. 8. Keep your mouth shut: That kind of applies all year round. If you have something nice to say about someone say it, if you don't be quiet. 9. Hold your horses: easy on the F-word. Not just because Eftar time came and you’ve broken your fast means you’ll be swearing at every person you see till the next morning. Words are very powerful, use them correctly. 10. Share this article :or any article that helps people understand that good behavior is just a gesture away and should be all year round rather than 1/12th of a year. Think outside the box, help people, talk to God, and just create an over-all better life for those who surround you. At the end of the day, what goes around comes back around. By: May Rostom

HOW TO INCREASE YOUR SAVINGS

HOW TO INCREASE YOUR SAVINGS 1. Consider saving as a mandatory expense 2. Open a savings account that’s harder to get to than your checking account 3. Systematically (monthly) save to that isolated account on a regular basis 4. Pair your raises with increase in savings 5. Set milestones with rewards 6. Write down expenses in three to six-month goals 7. See where your money is going (A daily coffee may cost you only Dh12, but if you add that up over a one-year period, this could set you off Dh5,400) Before buying electronics, jewellery or fashion items on impulse, wait 30 days (you might realize you don’t need those things at all. This could save you thousands by the end of the year)

Top Car Safety Tips In Summer

As temperatures begin to rise in the region, here's some advice on car safety maintenance.

By

Aarti Nagraj

June 10, 2012

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With temperatures soaring in the UAE, an increasing numbers of accidents are being caused by tyre blasts on the roads.

There have even been rumours circulating over the internet about extremely high heat waves causing gas tanks to burst.

But these rumours are untrue, according to experts from the Dollar Thrifty Automotive Group.

“This is a hoax. Without a spark to occur, the auto ignition temperature of petrol is about 400 degrees Celsius,” the company said in a statement.

“Instead, high temperatures will affect fuel mileage. When the weather turns up the heat, the fuel expands, which makes the engine use more gas to make the engine run. Drivers lose mileage, and in some cases, even horsepower.”

However, the company warned that car-owners should take certain basic safety precautions to protect their vehicles during the summer months. They include:

1. Tyre maintenance

Make sure your tyres are rotated and most importantly, not worn out during the summer season. Drivers should bear in mind that less air in the tyre may cause greater friction with the road, in turn increasing heat in the tyre.

2. Park in the shade

It’s ideal to park in the shade- either underground, in a covered car park or under any shaded area and to place your sun-shade. If you can’t find an enclosed space, park in the best direction- where the sunlight will fall on the rear window.

3. Tint your windows

Tinting your windows or placing a windshield sunshade will reduce the heat in the car. But ensure that the tint doesn’t exceed the UAE’s legal limit of 30 per cent.

4. Get your car serviced

During hotter weather, cars need frequent service checks, especially thanks to over exerted air conditioners and batteries. By changing your oil and double-checking the status of your belt and battery, you can prevent future accidents.

5. Don’t store pressurised items

Do not keep items like lighters and perfume bottles in your car during the summer season. They might explode, releasing harmful chemicals in your car.

6. Avoid desert driving

It is not advisable for first time 4WD owners to take a spin in the dunes during the hot afternoons, as it is better to avoid getting stuck in the desert in peak summer heat.

7. Always have emergency items

In case of emergency, it’s important to have your auto service provider’s number ready, and also have a first-aid kit, emergency car-care kits, and bottled water in your car. However, make sure that these items are not plastic grade 1, as they are easily damaged in hot weather.

8. Do not leave children/pets/anyone in a locked car

The temperature inside a locked car in the summer season can be up to 20 degrees more than the outside temperature. So it is not advisable to leave anybody locked up inside a vehicle even for a brief period

Simple ways to love your liver - 12 tips to good liver health

#1 Maintain a healthy weight It’s estimated that 60% of Australians are overweight or obese. And of those classed as obese, approximately 30% will have fatty liver disease, putting them at high risk of liver scarring (cirrhosis), liver failure and liver cancer. If you carry any excess weight around your middle, it can cause insulin resistance which often leads to fatty liver disease. Measure your middle and keep it at a healthy circumference. Men should maintain a waist of less than 102cm and women, less than 88cm. Exercising and eating a diet that’s low in fat and high in fibre, vitamins, antioxidants and minerals will help you maintain a healthy weight and liver. #2 Avoid fad diets Fad diets that make your weight yoyo can put excessive stress on your liver. Avoid any products that promise large amounts of weight loss in an unrealistically short period of time. These diets are usually lacking in essential nutrients and are not beneficial. Aim to lose weight at a healthy rate of ½ -1kg per week. Liver cleansing and detox diets should also be avoided. Contrary to popular belief, no particular diet is liver cleansing, but a healthy diet improves wellbeing. Take a look at our diet page and ask your doctor or dietitian to help you create a healthy and nutritious diet plan. #3 Limit your fat intake High levels of fat in the blood (hyperlipidaemia) and high levels of cholesterol (hypercholesterolaemia) are common causes of fatty liver disease. Keep your levels low by keeping your fat intake low. And of the little fats you do eat, make sure they’re unsaturated (poly- and monounsaturated fats). If a low fat diet isn’t working for you, speak to your doctor about medications that can help. #4 Drink alcohol in moderation Sensible consumption of alcohol is critical to your health. While alcoholism is more common among men, women are more susceptible to the adverse effects of alcohol on the liver. In fact, it takes as little as 20 grams of alcohol daily (only two standard drinks) for women to develop liver problems. If you can’t cut back, talk to your doctor about getting professional help. #5 Go for regular blood tests A blood test is the best way to keep an keen eye on the levels of fat, cholesterol and glucose in your blood – all of which are associated with fatty liver disease. Too much glucose can be an indication that you have Impaired Glucose Tolerance or Diabetes – in both cases you’ll need to carefully control your blood sugar levels through diet, medications and/or weight loss. Have you ever experimented with intravenous drugs? Did you have a blood transfusion, or organ transplant prior to 1992? If so, make sure you get tested for hepatitis C. #6 Quit smoking It’s been proven that smoking cigarettes is linked to the development of liver cancer. Smoking can also enhance the toxic effects that some medications (such as Paracetamol) have on the liver. Talk to your doctor, or ring Quitline to get help. #7 Get a jab Talk to your doctor about getting vaccinated against hepatitis A and B. If you choose not to get vaccinated against hepatitis A, make sure you avoid sushi, or raw/partially cooked clams, oysters, mussels and scallops, as these fish often live in hepatitis A-contaminated rivers and seas. If you choose not to get vaccinated against hepatitis B, practice safer sex. #8 Ask your doctor Mixing medications is never advised without seeking advice from your doctor or pharmacist. This applies to herbal supplements as well as prescription and over-the-counter drugs. Some medications require the liver to work extra hard to metabolise them, and taking too many medications at once can damage the liver. Some herbal supplements can actually be toxic to the liver, such as kava, comfrey, chaparral, kombucha tea, pennyroyal and skullcap. Read our common toxins page for more information. #9 Protect yourself Practice safer sex and protect yourself from hepatitis B. Unlike hepatitis B, hepatitis C isn’t classified as a sexually transmissible infection, but if there is a chance of blood to blood contact, you should practice safer sex. Less commonly, toothbrushes, razors and other personal care items can also transmit hepatitis B or C, so don’t borrow, or share yours with anyone! #10 Be aware of drug risks Some illicit drugs and the chemicals they are mixed with can be toxic to the liver. Intravenous drug use is also commonly known to transmit hepatitis B and C. If you currently use intravenous drugs, don’t share needles – take advantage of a needle exchange program. #11 Don’t ignore your liver If you’ve been told that something is wrong with your liver, ask your doctor for a referral to a liver specialist (hepatologist). You might feel fine, but the signs and symptoms of liver disease and hepatitis are not always present. #12 Take care with tattoos and piercings If you’re keen to get a tattoo or a piercing, take extra care to find an establishment that is clean and adheres to meticulous sterilisation practices. Want to learn more about your liver? Understand what makes your liver so important, try our liver-loving recipes, read more diet tips and make sure you get plenty of exercise.

Summer Time in UAE: What to Expect?

 

Photo Credit: http://www.redcofoods.com

 

http://frugalexpat.com/2010/04/13/summer-time-in-uae-what-to-expect/

 

Typically summer is one of the awaited seasons of the year in most countries. Summer always entails tons of fun. It is time to enjoy various outdoor activities like summer camps, hiking, fishing, hunting, kayaking, rock climbing, and so on.

If such exciting activities are waiting for you, then you can’t definitely wait for summer season to come, right? But here in UAE, it is another story, a completely different scenario.

For us living in this part of the globe, summer season implies the end of outdoor activities. It is goodbye to the beautiful weekend mornings by the beach or picnics at the parks. Summer means it is time to hide in the malls, at home, or anywhere as long as there is an air-conditioning facility.

Summer season is not really a pleasant time of the year. The scorching heat of the sun feels like a hot laser beam that penetrates up to your skin’s inner layer. Temperature reaches up to 40 degree Celsius or even higher on some occasions.

So what to expect in UAE during summer season?

§  Business demand in tourism industry is low.

§  It is vacation time for expats for numerous reasons – school classes are over, weather is just difficult to bear so they travel to escape it, employees are asked to go for vacation because it is not busy.

§  High humidity at night

§  It is common to see people in sweat soaked shirts.

§  Buckets of water are kept overnight. For accommodation without cold water system, it is the best option when taking shower during midday. Tap water tends to be very hot. Don’t dare. You may end up with falling hair or scalded skin.

§  Buckle up the basic summer stuff in your bag and do not leave your home without it – bottle of water, sunscreen, hat, umbrella, and anything to cover your skin from the sun’s madness.

So far, that’s all I can think of now but for sure, I can have a longer list of what to expect during summer season in UAE in the next few weeks as summer is just really kisses away.

Introduction to Digital Marketing

By Ed Mahony – spotlightideas.co.uk – 2011

The following is a guide to digital marketing: what the chief components (or tactics) are, how the chief components so often form part of an overall approach (or strategy), and how important it is to approach digital marketing, creatively as much as analytically.

CONTENT
Cliche: ‘Content is King’ – but true! Attract relevant audience to your business/brand by offering it quality content on your company website (hence the term, “content marketing”). This could be in the form of, for example, formal articles, informal blog posts, video and audio content, general interactive-website and mobile content, resources, and so on). That the content is relevant (of use / interest) to the audience. And content that is original (above all for the engagement of audiences, but, also because search engines, in particular Google, are quick to spot content that isn’t). All of this will result in your pages ranking higher, overall, in search engines, as well as people engaging in your content with increased loyalty and recommending your content via social media and word-of-mouth in general.

PPC / ORGANIC SEARCH / SEO / WEB ANALYTICS
- PPC. Pay per click advertising (i.e. Google Adwords) for attracting traffic to your website. Particular reasons for using PPC, for example: accurately target key words and geographical locations, useful for campaigns, quick return on investment, straight-forward ROI assessment, assist in organic search.
- Organic Search. Organic search is about being found in search engines’ free listings. It involves various general digital marketing approaches (in particular, the creation of quality content, but, also, SEO, keyword strategy, and more). Although free, it takes time and skills to rank highly. And can take time for a new site to rank highly. But useful for general, long-term search results.
- SEO. Search engine optimization. Traditionally, SEO is about optimising websites for search engines, i.e. creating unique and accurate page titles, description met tags, url structures, site navigation, and more. Increasingly, SEO is seen as more than this – that it’s an important part of other areas of digital marketing i.e. social media, PPC, online PR. A key approach to SEO is not to overdo it. To be cautious so that your SEO is clearly seen by search engine companies as being legitimate (white hat SEO – as opposed to black hat SEO). That the real focus is creating quality content (with SEO just being a tool – one of a variety of tools – to help bring that content to audiences).
- Web Analytics. Web analytics tools can be used to find out which parts of your site are receiving the most and least amount of attention from your audience. Web analytics is a big subject, and there are many different types of tools. Good place to start is Google Analytics (Google Analytics education).

SOCIAL MEDIA
- General. Social media is about creating closer ties with your audience, getting people to talk about your brand in general, drive traffic to your website. These activities are achieved by connecting with relevant audiences via social media channels. “Connecting” involves general, informal industry chat and interaction. As well as specific tasks or projects, for example: passing on useful and interesting links and information for a particular topic, running a competition, customer service.
You might want to achieve social media buzz or a sustained social media presence (or both). “Buzz” involves a social media campaign that gets people talking quickly, en masse. But attention that often quickly peters out. “Sustained social media presence” is about interacting with loyal customers on a day-to-day basis, building up a steady presence and loyal audience. These two approaches can co-exist within a particular social media channel (with some channels better at one approach over the other, for example, virals for quick buzz, and blogging for building up a sustained social media presence).
- Blogging. Is blogging worth it? The old format (i.e. informal, jotting down of ideas etc ..) still works. But there’s lots of competition now. Instead you could consider, perhaps, joining up with another group of bloggers – strength in numbers. And, certainly, introduce new types of content on your site (for example, formal and well-thought out articles as opposed to just informal sketchy blog posts, resources, research stats, infographics, videos, podcasts, microsites, games, and so on – depending on your industry), and focusing on your content being found in search engines (in other words, having an organic search and keyword strategy).
As long as you have sufficient following, the blog is, also, a useful tool for online PR.
- Twitter. Microblogging. Twitter is a useful tool for keeping abreast of industry news (by following lists), building up a social media presence (by tweeting relevant content, retweeting, informal industry chat, competitions, and so on). You can use Twitter, for example, to promote a blog article, carry out research, customer service.
- Facebook. Why Facebook as a marketing tool? Facebook has more than 800 million users – professionals, students, and people in general. You can create a Facebook page (with content) in order to build up a loyal audience and promote your brand. But only consider getting involved in Facebook if you’re prepared to commit to it, properly.
- Google+. Social networking and identity service. Debuted: 2011.
- LinkedIn. A strong social networking tool, in particular, for people in senior management
- Other. Lots of other ways of marketing via social media: photosharing (i.e. Instagram, Flickr), video sharing (i.e. YouTube), social network aggregation (i.e. FriendFeed), and more.

MOBILE MARKETING
Being such a large subject in itself, included a separate piece on mobile marketing here

EMAIL MARKETING
Email is still an effective marketing tool as long as your emails are relevant to your audience (and you don’t over do it). If not, forget it (backfire).

AFFILIATE MARKETING
Affiliate marketing can cover a wide area of activity (search engine marketing, email marketing, display advertising, and more) and be time-consuming. For that reason organizations often turn to specialists. But remember, you know your product, best, and market place as well as anyone else, so there can be important benefits in doing it, or part of it, yourself.

CONSUMER GENERATED CONTENT
Consumer generated content is about getting audiences to create their own content on your site. This could lead to increased traffic, as well as building up loyalty with your audience. Remember that audiences aren’t always experts in a particular subject. So consumer generated content can be hit-and-miss.

CUSTOMER EXPERIENCE
Customer experience is about the overall experience that a customer has when visiting a site (and in particular, but not exclusively, for an e-commerce site). Customer service is an important part of it. Although large companies and / or e-commerce sites are more focused on this than others, it’s still something that everyone should be thinking about, to a degree, in general.

USER EXPERIENCE / FUNCTIONALITY OF WEBSITE
The look, feel and functionality of a website (and mobile site) can affect a number of things, chiefly: sales, brand impressions, social media interaction, whether people explore the site and find new content, and organic search (affected by factors such as amount of time on a page, bounce rate, and so on).

ROI
Return of Investment is important when you’re investing money in software, hardware and services. Research, before spending money, is key, as well as analysis of performance and results once the investment has been made.

DIGITAL MARKETING STRATEGY
- Having a good marketing strategy has, always, been important. And now in the digital environment, more than ever. Firstly, marketers have to follow their audience: Internet usage in the US is now 70-75 % of the population (source: 1+2). Secondly, the way people use the Internet, and interact with other people on it, is getting more varied. This adds complication, but also, creates opportunities to come up with smarter strategies in general.
- Which Part of Digital Strategy Should You Focus On? Broadly speaking: the Internet (and depending on your products / marketplace: static websites, interactive websites, e-commerce websites, and more; social media; search; banner ads; email; affiliate programmes; video and audio content; and more). But digital, also, covers: mobile phones (mobile marketing hasn’t really taken off, yet, but it may over the next while), digital signage (digital screens in shops etc ..), and more.
- What Are You Trying to Achieve in Your Digital Marketing Strategy? Think about what it is, exactly, you are trying to achieve. Digital media can be used in very different ways for different purposes (i.e. sales, developing customer loyalty, creating and maintaining general brand awareness, online PR, driving traffic to a site, and more).
- Who Are You Trying to Reach in Your Digital Marketing Strategy? Think quality versus quantity. You might have lots of traffic. But is it relevant traffic? Are these people going to buy your products or pay for your services? And (/or) are they going to recommend your products and services to others?

BRANDING Is branding a component of digital marketing? Some think so. Others not. It’s certainly connected to digital marketing. Here are a few things to think about.
- General. Are different pages on your site consistent in the overall impression (visual and written) they create? On the other hand is the overall impression you create overwhelming and intrusive?
- Authenticity. Focus on things that will gain your audience’s trust. For example, case studies, awards, recognition, and so on. Show, don’t just tell.
- Brand Story. You’ve got a great looking website that, also, works well. But does it capture the interest of the audience? Is there an interesting story to tell (i.e. about how your online work began / developed, and so on?)

CREATIVE AND ANALYTICAL APPROACH
Data has always been key in marketing. Whether it is data for understanding your audience, the competition, the market place in general, and so on. However, the digital environment provides marketers with the ability for even stronger and more powerful analysis based on the wide variety of tools available to them.
A creative approach has always been key in marketing. But even more so, owing to the elaborate nature of the digital environment. Even with a particular digital marketing channel, for example blogging, a creative approach is essential (i.e. creating interesting content, being creative about how you find fresh and original subjects to discuss, and so on). And because so many different digital marketing channels and tactics are inter-related, so a creative approach is essential, at a strategic level, as well.

Introduction / Intro / Guide to Digital Marketing – spotlightideas.co.uk – 2011

 

10 Fitness Basics, Big Results without Drugs – Chris Middleton Like

I've read this post few months back and tried it out. To my surprise it did work for me and I feel much better. So I thought I would share it with the rest of my blog readers.

New workout accessories and training techniques with fancy names may have their place, but sometimes the basics deliver the biggest results. Check out these 10 must-read tips!

By Jen Jewell Apr 22, 2013

As a Bodybuilding.com reader, you no doubt know your stuff. You're smarter than the average bear, and when you hit the gym to train, you don't just "show up" and putter around on the treadmill. You arrive on a mission. Like me, you'll do whatever it takes to reach your personal best. You're dedicated and focused. You're unstoppable.

Sometimes, however, our desire to get as ripped, huge, fast, or strong as possible is so overpowering that we forget to take a step back and critically review what we're doing. As an athlete and fitness competitor, I sometimes get so focused on my goals—crushing the competition, nailing every workout, hitting every meal—that I forget some of the tried-and-true fitness basics along the way.

Basics, you ask? What basics? I'm talking about the simple building blocks of fitness success. They're easy to forget in lieu of the latest and greatest fitness craze that hits the scene. (Shake Weight, anyone?) Now is the time to remember them. These tips might seem simplistic and elementary, but they're important for any trainee to revisit and utilize.

1 / Have Fun

If you're not having fun with your fitness, it's easy to lose interest. If the idea of walking on the treadmill bores you to tears, don't do it!

Find an activity you enjoy doing: start hiking, begin power lifting  join a running club, take up yoga, or even try trapeze lessons. As long as you have fun with your fitness, you're more apt to stay consistent.

2 / Set Goals

Maybe you want to fit into a smaller dress size, decrease your body fat percentage, cut your mile time, or set a new lifting PR. Well, set a goal, map out a plan, and get to it! I always have clients set short-term (30-day) and long-term (3-6 months) goals. With these goals in mind, we can map out the necessary plan of attack. That plan will help you stay focused and on the path to success.

3 / Drink Enough Water!

Before you say, "Tell me something I don't know, Jen," allow me to elaborate. While the reminder to drink water may sound unnecessary and obvious, many people often mistake their thirst for hunger. If you just ate a meal and are still hungry, you could just be dehydrated.

Too often dieters attempting to lose weight think they're hungry when they're not. Don't mistake your thirst for hunger! If you feel hungry, drink more water first and then wait it out. After 10 minutes, you'll know if you're actually hungry.

4 / "Pass The Protein, Please"

While exact daily protein requirements vary by individual and goal, you need enough to maintain and build lean muscle mass. Aim to consume about one gram of protein per pound of body weight per day, divided among 4-6 meals. A diet this rich in protein will help you feel fuller for longer while refueling your muscles post-workout.

On that note, remember that proper supplementation is important and must fit your goals. Yes, I understand that supplements can seem a bit overwhelming, so start simple: protein, fish oil, and a multivitamin are great choices. Train hard and conduct your own research before using supplements.

Don't just buy something your friend touts as "the latest and greatest." It may not pertain directly to your goals or needs.

5 / Pile On The Greens

This tip applies regardless of your exact fitness goal. Adding vegetables to most meals bringsfiber, vitamins, antioxidants, and minerals to your diet, and will help keep you full for a longer period of time. If you're new to the vegetable world, start by trying to add greens to half of your daily meals.

Don't think that adding veggies means you're done. You also need to make sure you eat a consistent, balanced diet. Your hard efforts in the gym will not be evident in your reflection if you don't consistently follow your meal program. The saying "abs are made in the kitchen" is not just a rumor created by the Food Network in an attempt to create more culinary wizards. If you want that lean, toned, or ripped appearance, you have to stay dedicated to both your training and your meal program.

6 / Prepare To Succeed

When it comes to meals, don't be caught off-guard. The more you can plan ahead, the better. Don't get me wrong, you don't need a week's worth of food proportioned out in Tupperware ahead of time in order to be successful. If I leave the house, even if just for a few errands, I always take my next meal or snack with me on the go. You just never know what can come up.

Prepare yourself with bars, shakes, almonds, and other packable, healthy snacks. That way, when you're starving and away from whole food, you won't stop a fast food joint.

7 / Sleep Sufficiently

Yes, you read that correctly—make sure to get your ZZZs! Rest is crucial to our fat-loss and muscle-building goals. Lack of sleep raises cortisol levels and hampers proper recovery. Aim for 6-8 hours of sleep each night.

8 / Mix It Up!

Many dedicated gym-goers fall into a workout rut. Break out of boredom by challenging yourself in new ways. Try new movements, set aside the dumbbells in favor of a barbell or cables, or grab a buddy and try a class. Don't just set up camp at your usual corner or elliptical. If you are bored with your workouts, chances are your body is, too. Make some changes for a new challenge and a more ripped you.

Although making changes to your workouts is important, make sure your changes are still going to help you reach your goals. If you're trying to improve your 10K time, I'm not sure doing a 5X5 squat regimen is going to help. Make smart adjustments to your program as they pertain to your goals. You don't have to drastically change your workouts every week. Make simple adjustments to keep making progress.

9 / Lift Weights

I constantly hear women say things like, "I just want to tone, so all I need to do is cardio." This could not be farther from the truth. Cardio without weight training will leave you "skinny fat."

You might have a thinner frame than when you started, but your physique won't be any tighter. Depending on your overall weight loss, you could end up with loose skin. Yikes.

Resistance training increases your metabolism by building lean muscle. The more muscles you have, the more calories you burn.

More muscle and less fat means you'll strengthen, tighten, shape, and "tone" your entire physique. Think twice before skimping over the free weight section!

10 / Stay Consistent

None of this information will be of much value if it's not done consistently. No matter your goal, consistent efforts are rewarded with hard-earned results. It's that simple. There's no replacement for consistent time under the bar, so get after it!