How To Get Started with Crossfit

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THE most important step is to go to the main Crossfit site and read this PDF file Understanding Crossfit. Anything and everything you could want to read about is there and FOR FREE.  No annoying subscription or sign up pages, no fees, no nothing, just out there as an amazing resource to help you get started with Crossfit.

Visit an affiliate – most of them will have an intro class for free, or a beginner’s series of classes for those completely lost in the sauce when it comes to lifts, pull-ups, pushups, the Crossfit concept, etc.

Read, read, and read some more. Read the blogs and message boards on the main site.  Find an affiliate near you and read their blog.  Get the Crossfit journal subscription, a bargain at 25 bucks, and read the articles on building a home gym and go get started on one.

Watch, pause, replay, mimic, watch again, and record. There are millions of Crossfit videos on YouTube, and hundreds more on the main site.  Watch them over and over and over again.  Try the movement with a broomstick or piece of PVC, record yourself doing it, critique it compared to what you saw on the video, and try again.  PLEASE take the time to learn the CORRECT form for the lifts – it’s way harder to reteach good form once bad form is ingrained in your body’s memory banks. And if you do them wrong, you will injure yourself.

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The “Oh-How-Time-Flies”

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40363How come my weekends seem to fly in? It’s entirely unfair. It’s not even like I did much this weekend, in fact the whole of today was spent lazing about in bed watching The Apprentice USA and Law & Order SVU with the boy. To be honest, it’s my favorite way to spend a Sunday. Just relaxing, not doing anything and having a laugh with the man that I love. True, it’s a complete waste of time and nothing productive is done for an entire 24 hours, but I do love to unwind like that.

On Saturday I went to Starbucks with a supervisor from one of our other stores, I’ve only met him once previously but we talk a lot on the phone. It was a great couple of hours, and it turns out that he grew up with the boy, which was a bit strange. I believe in the Six Degrees Of Separation theory and I suppose that this just goes to show it’s possible. It was certainly fun hearing stories about my boyfriend when he was 11 years old!!

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Faced by a bear!

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I went on a day trip to a city 200 miles away where I go about once a year to visit friends. On the drive there, I went through a mountainous region. I was coming around a curve and saw a big black thing moving in the middle of the road ahead of me. I could see that it was moving – I couldn’t tell what it was for a few more hundred feet.

Then I saw that it was a large black bear.


I saw a bear around this area once before, but it was on the side of the road, so I just drove by. This time, with the bear just in the middle of the narrow mountain road, I had no room to go around it, so I put my hazards on and tried to pull as far to the side of the road as I could, about 50 feet in front of the bear.

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Where and when should I shop for dorm supplies?

Once you’ve completed your dorm checklist, the next thing to do is to actually go out and buy what you’ll need. Dorm shopping can be pretty hectic, especially when move-in day is approaching. It’s best to do your dorm shopping early on.

Many retail stores will have sales around mid-July and August, and they’ll also stock up more on dorm-related items (such as those pesky extra-long twin sheets) around that time. Keep a close eye on catalogs to know when the best time to shop is. You don’t necessarily have to do it all in one day (though that may be more convenient). If you’re school is on the quarter system, you’ll be tempted to put off your shopping until late August or early September, but many sales will already be over by then. Do your shopping early on.

Where should I do my dorm shopping?

Large retail stores usually work best. Target, Wal-Mart, and K-Mart are normal choices, though Bed, Bath, and Beyond also is a great choice if you’re willing to spend a little bit extra.

Chances are you won’t be able to buy everything in one store — that’s okay. Take your time and hunt around to make sure you find exactly what you want. Continue reading

Is the Freshman 15 real or just a myth?

Many college and university dining halls offer all-you-can-eat food to students. Unlike high school and middle schools which try to serve healthy foods, not all of these foods are the best to eat for you. Combine fatty and sugary foods with sodas and unlimited portions and you get the “Freshman 15″ — the 15 pounds gained by many students in their freshman year of college.

Is the Freshman 15 real or just a myth?

T_Freshman_15_1Well, it really depends on the person. If you eat unhealthy and don’t exercise, there’s a good chance you’ll experience some weight gain in college. However, if you’re able to control your eating habits well and/or exercise, you won’t have much to worry about. After my first year, I noticed that most people hadn’t really changed weight at all, though there were definitely some students who had put on a few pounds over the year.

So, what can you do to avoid the Freshman 15? Continue reading

How do I improve my GPA in college?

Your grade-point-average (GPA) in college is still a very important statistic. Many employers will look at your GPA before deciding whether or not to hire you, and graduate schools will definitely look at your GPA before deciding whether or not to admit you. It’s important to have as high of a GPA as you can get by the time you graduate college. Even if you got your high school diploma through on of these online GED programs but you got a good GPA you will be just fine.

If you calculated your GPA and you don’t think you have a good GPA, you should definitely consider trying to raise it, no matter what year you are in your studies. If you’re a freshman, keep in mind that it feels a lot easier to maintain a decent GPA than it does to bring a low one up. If you’re near graduating, every bit can help out, and raising your GPA a tenth of a point could still make a pretty big difference.


Raising your overall GPA

Because your GPA is based only on the grades that you earn in college, there’s only one way to raise it: get better grades. If your GPA is around a 2.2, then any grade that counts for more than 2.2 points (a C+ or higher), will help increase your GPA. Vice versa, any grade that counts for less than your GPA will lower your GPA (if you have a 2.2, a C or lower will hurt you).

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Bought some stuff!

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Today my daughter and I went to a community yard sale. She is in college and is looking for items to fill her first apartment. The first few houses had a few small kitchen items (small food processor and a garlic press) which we purchased. She was also looking for a craft project to do during the summer.


After about 20 houses will found a house that had a nice paper cutter (new about $25) and A diamond electric knife sharpener, we purchased both for $6.00. The same house had a Oreck XL vacuum cleaner for sale for $4.00.

The owner said that she had taken it to the Oreck store and they wanted a minimum of $60 just to look at it. She stated that something was stuck inside of it and she had already purchased a new one. This vacuum was in great shape and was less than 10 years old. So I bought it figuring that at worst I wasted $4.00.

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Why I Love the Beats Headphones

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Everyone hates those earbuds that come with the iPhone. Their hard and barely fit in your ear and if you wear them for more than 15 minutes they make your head hurt. Not to mention the sound quality is pretty subpar. And many people go out and buy new headphones that fit better and sound better.

But instead of looking for the cheapest pair of headphones that look like they’ll feel more comfortable, why not make your Ipod or Iphone sound the way it’s meant to sound? If you’re interested in getting incredibly deep bass, crisp high range frequencies, and rich mid range, you need to check out Beats headphones.

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10 Reasons Why Hubspot Doesn’t Work for Your Business

This will likely be one of those articles that offends and bothers some, but as a coach and consultant for businesses around the country, as well as one who was a Hubspot client long before I endeavored into the world of coaching, it’s not my job to tell people what they want to hear. For better or for worse, it’s my job to tell people, and companies, the truth—even when it may sting a little.

Such is the case with inbound marketing and Hubspot. Considering both have exploded in popularity over the past year or so in the business world, the subject of the efficacy of HS has been one of significant discussion and at times debate. But to be completely honest, HS doesn’t always work. In fact, it doesn’t work at all for many businesses. Here’s why:

10 Reasons Why Hubspot won’t work for your business:
1. You Don’t ‘Get’ Blogging: What do I mean by this? Simple: Any business owner who has ever said, “I just don’t have time to blog” has no clue. In other words, he doesn’t ‘get’ it. He doesn’t understand the effects of great content on SEO. He doesn’t understand the power of educational marketing to build trust and brand awareness with consumers. Nope, he just ain’t getting it.

2. You Don’t Utilize the Analytics on a Daily Basis: I tell all HS clients that they must spend at least 10-20 minutes a day looking at the incredible analytics HS provides. Whether it’s traffic sources, page views, blog subscribers, etc; business owners must have a constant feel as to the traffic and patterns of their website—something that is only possible through the constant study of analytics.

3. You Expect Magic Overnight: There is a reason HS requires most new companies to pay 6 months in advance. Why? Because if they didn’t, many near-sighted business owners would be wondering why their traffic hadn’t increased 10-fold after the first week. Inbound marketing is an investment. It’s a culture. It’s the antithesis of flipping a house in real estate, yet that’s what many business owners think they’re getting. Again, 6 months is the minimum commitment time for anyone serious about making HS and inbound marketing work for their business.

4. You’re Not Thinking Like a Consumer: I mentioned this earlier but so many business owners think just like business owners. This is a HUGE mistake. The best inbound marketers are the ones that know what questions consumers ask about their products and then they write content and produce videos that will answer those questions in a way the consumer actually understands them. Such a paradigm shift can take some time, but once a business owner and/or marketer understand this important phenomenon then everything will change for the better.

5. You’re Not Giving the Necessary Time Each Week to Inbound Marketing: Whether it’s participating on forums, writing blog posts, making a tremendous YouTube video, or optimizing a web page; inbound marketing and HS will take time. There is just no way around this. That’s why we at Biz Buffs always tell clients they either find the time/people to dedicate to doing HS the right way, or they don’t do it at all. Remember, the ONLY companies that fail with the HS product are the ones that don’t make proper time and approach to the system.

6. You Don’t Follow Inbound Marketing Best Practices: Whether it’s having a lead capture form on every page of your website, writing a blog article at least twice a week, or even properly optimizing page titles; many companies just don’t follow the general rules of great inbound marketing. And what is the result? Little love from the search engines, less love from consumers, and no love in terms of making sales.

7. You Have No Plan: Inbound Marketing isn’t something that happens by itself. As an example, if I coach a business just starting with HS, we’ll always brainstorm 6 months worth of blog articles, titles, and who is going to write said articles within that company. This plan is written down and is considered doctrine. In other words, it becomes a part of the identity of the company forever. I say this without exaggeration and can’t stress its importance enough—Have a plan.

8. You Don’t See the Forest through the Trees: Let me give an example of what I mean by this statement. My swimming pool company uses the HS medium package. It costs 9k a year. Some people might look at that as a lot of money. But when one considers the fact that we sell well over 30-40 pools a year due to the organic traffic we get from HS and all the great content we’ve produced, everything looks quite different. In other words, we spend 9k a year to garner about 1.6 million in sales……How ‘bout them apples?

9. You Don’t Ask for Help: HS has set up tremendous tools to help all clients. Whether it’s training videos, the community forum, or one of their specialized consultants; the help is there if you’ll just take advantage of it.

10. You’re lazy: Most consultants would not have included this one in such a list because of the fact that it offends people. Actually, the truth is such a statement only offends lazy people. Like anything in life, HS can be an absolute godsend for one company and a waste of money for the next. And what was the difference? Sadly, more often than not, it just comes down to drive, discipline, and laziness. There’s just no other way to say it.

So there are 10 reasons why Hubspot won’t work for your company……Or maybe, just maybe, there are 10 reasons why ‘yes’, Hubspot is absolutely the right fit for you, your vision of marketing, and the goals you’ve for the future of your business’ success.

6 Things Your Website Needs

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Planning a company website can be tricky. Whether you are solely an online company or you also work offline, your website will become a key part of your business, so it’s important to get it right. A bad website will put off potential customers and could lose you a large amount of sales. Here’s a checklist of things your site should include, which website designers can help you with.

A Simple Address

Your web address needs to be simple, relevant, and memorable. Avoid using punctuation or numbers in the address, as these can make the address confusing and make search engine optimisation more of a challenge. It’s also worth considering which extension to use. Many people will write “.com” without thinking, so it is important to have buy this address even if your site will be hosted at “” or “.org” extensions. Purchase the other extensions you think people will use and redirect them towards your actual site.

Make Sure the Site is Easy to Navigate

Good website designers will ensure that you have a site map which is easily found and navigated. Try using the website yourself and ask some close family and friends to browse, too. If there is any confusion on how the site works, reconsider these areas before launching the site officially.
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