Counting to a Billion

ESSENTIAL FITNESS TIPS FOR WOMEN

By Power Life Team | January 15, 2021

Kick your exercise routine into gear with these essential fitness tips for women. No matter your current fitness goals or abilities, any woman (of any age) can support their health and strength with a solid fitness routine.

Staying Fit As You Age

Staying strong and agile as you age is perhaps the most important thing you can do for your health. Aside from the cardiovascular benefits of staying fit, staying strong may help decrease your risks of falls later in life. Which is a far more serious issue than you may realize. Metabolism booster pills are playing a significant role in fat-burning process, try these increase metabolism pills.

Take a look at these statistics from the CDC:

  • More than one in four people over the age of 65 fall each year.
  • Falling once doubles your chances of falling again.
  • 95 percent of hip fractures are due to falls.
  • Falls are the most common cause of traumatic brain injuries.1

The two biggest reasons for these falls are a lack of strength and a lack of balance.2

Are There Any Exercises Women Over 40 Should Avoid?

First, let’s shut down this concept of “age” that humanity loves to define people by. Plenty of women over 40 are still giving birth, running professional marathons, and winning gold medals in Olympic cycling (the remarkable Kristin Armstrong). The number is irrelevant.

woman jogging | Power LifeWhether your 40, or 50, 60 (or even 90) – what truly matters is that you know your own body, and understand any personal limitations that are unique to you (not your age or your sex).

That’s why you should talk to your doctor when designing a fitness routine. They’re one of the few people that should be setting any physical limitations on you.

As Tony Horton says, “Aging is for people who don’t know any better.”

7 Key Fitness Tips For Women

If you’re looking to up your fitness game, lose some weight, gain strength, or just feel more energetic, these simple fitness tips will help to set you on the right path.

1. Start Small

woman exercising with laptop | My Power Life

The more you can incorporate exercise into your daily routine, the more natural (and easy) it will become. Everyone has different schedules, responsibilities, and motivation levels. So, the secret is to start small and build from there. That way you can avoid feeling overwhelmed — which could stop you from working out altogether.

Instead of trying to convince your brain to work out for an hour, tell yourself you’re going to exercise for just five minutes. Then literally exercise for five minutes. Once you start moving, you’ll often decide to go a little longer now you’ve put on your sneakers and workout gear. And, as you get fitter, you can keep upping your minimum time.

If you don’t have even 30 minutes available in your current schedule, break it up throughout the day into 10-minute bouts. Four ten-minute sessions will feel easy, and before you know it, you’ll have completed 40 minutes of exercise today.

2. Make Exercise A Part Of Your Daily Routine

yoga class | Power LifeExercising daily doesn’t mean you have to hit the gym each and every day. A regular workout doesn’t have to be ordinary. Create a varied schedule of fitness activities to keep things fresh and fun.

You could, for example, strength train at the gym three times per week, take a HIIT or cycle class on a Tuesday, yoga on a Friday, and hike with friends on a Saturday. Sunday could be a rest day, or you could walk around the neighborhood with the family after brunch.

Sometimes, you’ll miss a day. Don’t sweat it. Be kind to yourself.

3. Track Your Progress

fitness tracking device | My Power LifeUse a fitness tracker, or your smartphone, to track your steps each day. This will turn working out into a challenge, or a game. Many people find they become really motivated to crush their daily “steps” goal.

You could also track your workouts on a calendar stuck to the refrigerator. Crossing off the days you work out can be hugely satisfying, and you’ll see your progress every time you hit the fridge. It’s also a nice reminder to also watch what you eat.

4. Incorporate High-Intensity Interval Training (HIIT)

High intensity interval training can sound a little daunting. But it’s simply a form of exercise where you alternate short bursts of high-energy cardio (anaerobic exercise) with short periods of rest. The idea is that you push yourself to the max during these short bursts to get your heart rate up.

The actual activity itself can be an array of things – sprinting, biking, jumping rope, or fast bursts of body weight exercises. The easiest way to get started with a HIIT program is to simply take a HIIT class at your local gym.

HIIT exercise | My Power Life

So, why is HIIT such a great workout?

To start with, you get way more bang for your buck. Researchers have found that just two minutes of a HIIT routine can give you the same benefits as working out for 30 minutes at a moderate pace.3 Which makes it the perfect workout for the time-starved.

HIIT training is also incredible for weight loss, helping you to burn body fat for hours after you’ve finished.4,5

Finally, it can help the body to better use oxygen (known as aerobic fitness or VO2 max). This measurement is seen as important for heart health, as it helps to assess overall body function and potential risk factors for the future.6

5. The Added Benefits Of Strength Training

GSR Reader

Galvanic skin response readings are simply the measurement of electrical resistance through the body. Two leads are attached to two fingertips. One lead sends current while the other measures the difference. This setup measures GSR every 50 milliseconds. Each reading is graphed, while peaks are highlighted and an average is calculated to smooth out the values. A baseline reading is taken for 10 seconds if the readings go flat (fingers removed from leads).

Ornos: Prototype 02

dsc00490.jpg

Here’s the first test with Ornos. The compass readings are behaving pretty well considering it’s right underneath a spinning hard drive. The 1.2Ghz processor and 512 RAM don’t seem to be enough to download and render the image quickly enough, so I’m going to have to figure out how to speed things up.

Etek EB-85A GPS Example Code

etekgps5hz-02-m.jpg

Here’s some example Arduino code for getting a Etek EB-85A module up and reading latitude and longitude (will probably work with most GPS modules). You can purchase a module from Sparkfun.

The module only needs power, ground, rx and tx. Most modules like the Etek start sending NMEA strings as soon as it has power. The Etek module takes a minute or two to get a satellite fix from a cold start in urban environments. Signals drop out once in a while between tall buildings at street level even with DGPS and SBAS. On a clear day, if you’re lucky, you can get a signal sitting by the window in urban canyons.

//Etek GPS EB-85A Module Example
//by Che-Wei Wang and Kristin O'Friel
//32 Channel etek GPS unit
//modified from original code by Igor González Martín. http://www.arduino.cc/playground/Tutorials/GPS
boolean startingUp=true;
boolean gpsConnected=false;
boolean satelliteLock=false;

long myLatitude,myLongitude;

//GPS
#include 
#include 
int rxPin = 0;                    // RX PIN 
int txPin = 1;                    // TX TX
int byteGPS=-1;
char linea[300] = "";
char comandoGPR[7] = "$GPRMC";
int cont=0;
int bien=0;
int conta=0;
int indices[13];

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

void setup() {
  //GPS
  pinMode(rxPin, INPUT);
  pinMode(txPin, OUTPUT);

  for (int i=0;i<300;i++){       // Initialize a buffer for received data
    linea[i]=' ';
  }
    Serial.begin(4800);
}

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
void printInfo(){

  Serial.print("myLat: ");
  Serial.println(myLatitude);
  Serial.print("myLong: ");
  Serial.println(myLongitude);

  if(gpsConnected==true){
    Serial.println("GPS connected");  
  }
}

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
/////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

//convert NMEA gps syntax of degrees and minutes to + or - decimal point degrees
long decimalMinutes( long l, char dir){ 
  //latitude ddmmmmmm
  //longitude dddmmmmmm
  long decimal;                 //ddmmmmmm
  float ll=(float)l/1000000.0;  //dd.mmmmmmm
  int dd=floor(ll);             //dd.mmmmmm
  float mmmmmm=(ll-dd);         //  .mmmmmm
  float dddddd=mmmmmm/6.0*10.0; //  .mmmmmm convert minutes to decimal degrees .dddddd
  decimal=(float)(dd+dddddd)*1000000.0;

  if(dir=='W'||dir=='S')decimal=decimal*-1.0;
  return decimal;
}

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

void readGPS() {
  byteGPS=Serial.read();         // Read a byte of the serial port
  if (byteGPS == -1) {           // See if the port is empty yet
    //delay(100); 
    gpsConnected=false;
  } 
  else {
    gpsConnected=true;
    linea[conta]=byteGPS;        // If there is serial port data, it is put in the buffer
    conta++;                      

    //printByte(byteGPS); //print raw rx

    if (byteGPS==13){            // If the received byte is = to 13, end of transmission
      cont=0;
      bien=0;
      for (int i=1;i<7;i++){     // Verifies if the received command starts with $GPR
        if (linea[i]==comandoGPR[i-1]) bien++;
      }

      if(bien==6){               // If yes, continue and process the data
        for (int i=0;i<300;i++){
          if (linea[i]==','){    // check for the position of the  "," separator
            indices[cont]=i;
            cont++;
          }
          if (linea[i]=='*'){    // ... and the "*"
            indices[12]=i;
            cont++;
          }
        }

        //satellite lock
        char satLock;
        for (int j=indices[1];j<(indices[2]-1);j++){
          // Serial.print(linea[j+1]); 
          // Serial.println("");
          if(linea[j+1]=='V')satelliteLock=false;
          else satelliteLock=true;
          satLock=linea[j+1];
        }

        //latitude
        char NS;
        char tempLat[9];
        int tempLatCount=0;
        for (int j=indices[2];j<(indices[3]-1);j++){
          //print raw
          if(linea[j+1]!='.'){//remove decimal
            //Serial.print(linea[j+1]); 
            tempLat[tempLatCount]=linea[j+1];
            tempLatCount++;
          }
        }

        //Serial.println("");
        for (int j=indices[3];j<(indices[4]-1);j++){
          //Serial.println(linea[j+1]); 
          NS=linea[j+1];
        }

        // myLatitude=strtol(tempLat);
        long myLat=strtol(tempLat, NULL, 10);
        //convert degrees and minutes to decimal degrees
        myLatitude=decimalMinutes(myLat,NS); 

        //longitude
        char EW;
        char tempLong[10];
        int tempLongCount=0;

        for (int j=indices[4];j<(indices[5]-1);j++){
          //print raw
          if(linea[j+1]!='.'){//remove decimal
            //Serial.print(linea[j+1]); 
            tempLong[tempLongCount]=linea[j+1];
            tempLongCount++;
          }
        }
        //Serial.println("");

        for (int j=indices[5];j<(indices[6]-1);j++){
          // Serial.println(linea[j+1]); 
          EW=linea[j+1];
        }

        long myLong=strtol(tempLong, NULL, 10);
        //convert degrees and minutes to decimal degrees
        myLongitude=decimalMinutes(myLong,EW);

        if (startingUp){
          //gps setup strings for Etek GPS modul
          Serial.print("$PMTK501,2*28\r\n");//turn on dgps
          Serial.print("$PMTK313,1*2E\r\n");//turn on sbas
          Serial.print("$PMTK314,0,1,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0*29\r\n");//gprmc only
          startingUp=false;
        }
      }
      conta=0; // Reset the buffer
      for (int i=0;i<300;i++){  
        linea[i]=' ';       
      }                 
    }
  }
}

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

void loop() {
  readGPS();
  printInfo();
  //do stuff here
  //myLatitude is a long like 40689667 which is 40.689667 degrees
  //or -73946641 which is -73.94641

}

Why Digital Marketing is Important for Small Business

Digital Marketing Institute

 

When small businesses get started, their focus is often on how to get the first customers through the door. They may rely on traditional forms of advertising, such as print ads, coupon mailers or even outdoor advertising. Businesses may believe that since they offer a good product or service, it’s just a matter of time until customers find their way to them.

While this strategy may bring in a trickle of business, there is a better and easier way. Small businesses should consider the global marketplace of prospects online and benefit from converging their traditional and digital marketing. No small business, no matter how new, should overlook digital channels as a way to generate leads and convert interest into customers.

Let’s look at the benefits of digital marketing and the ways online platforms can be used to help grow your business. Get the best deals from Advertise Purple agency.

Benefits of Online Marketing

The potential customers you can find online is a much larger group than you’ll ever be able to attract only locally. Using digital marketing techniques, you can reach a global audience in a way that’s cost-effective, scalable and measurable.

Some of the key benefits of digital marketing include:

  • The ability to interact with your prospects and learn exactly what they are looking for i.e. get to know your customers better!
  • The ability to reach out to anyone and anywhere as there are no geographical boundaries with digital
  • Target the right audience at the right time – personalization is simpler with digital marketing
  • Communicate with your prospects at every stage of the buying process
  • Save money and reach more customers for less
  • Get to know your audience and drive engagement to create brand loyalty. Get some inspiration from the power of customer loyalty schemes.
  • Track and monitor responses to your marketing efforts easily and instantly

Getting started on digital marketing for small businesses

With endless opportunities, digital marketing can seem intimidating if you’ve never used it for a business before. There are a variety of platforms and digital marketing terms that may make it seem like a bigger project than it is.

Small businesses can believe they don’t have the time or money to compete online. As a result, many prefer to take things slowly and stick with one or two forms of traditional advertising, assuming that their business will evolve as time passes.

The fact is the marketplace is competitive and while word of mouth and customer recommendations can help drive traffic, customers will struggle to find your business unless you show up in the places they spend time. After all, 4.6 billion people use the internet for many reasons. That’s 60% global internet penetration according to Digital 2021: Global Overview Report.

So delaying building a presence online is not an effective approach. The best way to ensure success is to promote your business on a global scale and use targeting to attract customers that are interested in your service or product.

Ornos : A View from Above

picture-4.pngpicture-3.pngpicture-2.png

Since the first hand drawn maps of the stars to satellite imagery and GPS navigation today, our frame of reference and our perception of space has been molded into a view from above. Our understanding of place is often linked to an abstract representation on a map rather than a physical relational comprehension. You could probably point out Azerbaijan on a map, but how many of us can simply point in its direction across the globe? The image of the globe projected onto a vertical surface is so pervasive, we often associate “up” with north as we project ourselves into a mental image of map.

The accessibility of GPS and online map services have continued to reinforce the “up” vector while creating a greater divide between the physical world and its virtual representations. Today, we view from above, as primarily experienced on our screens, in an elevation view without any regard to its physical context. We project our presence into the screen through multiple translations of orientation. Viewing a map on a computer screen requires one to find a location on the screen that represents a position, then the abstracted orientation of the vertical screen must be translated and scaled into the physical context of the current position. We’ve lost a step in comprehension without the compass and the horizontal map. The traditional map and compass gave an intuitive understanding of a current position in relation to physical space by rotating the map to align with the space it represented. What appeared one inch to the left of my location on the map could be confirmed by looking up to my left.

Ornos is a telescopic view from above. The horizontal screen reconstructs a view from a position directly above itself using satellite imagery and maps. Exploring your current surroundings is as simple as sliding the device on any surface to pan across the globe. Zooming is controlled by rotating the device itself. The onboard digital compass and GPS modules orient the image on the screen to reflect your physical surroundings while satellite imagery and maps are dynamically loaded from Google, Microsoft, or Yahoo.


Ornos : Prototype 01 from che-wei wang on Vimeo.

Here’s the first test with Ornos. The compass readings are behaving pretty well considering it’s right underneath a spinning hard drive. The 1.2Ghz processor and 512 RAM don’t seem to be enough to download and render the image quickly enough, so I’m going to have to figure out how to speed things up.

moMo : version 2

img_0439.jpg

-new compass unit calcuates true north in relation to itself and waypoint (so it points in the right direction even if you spin it)
-upgraded to 32 Channel!! ETek GPS module
-4 AA batteries powers the entire circuit with 5.6V at 2700mha
-a new skeleton ( to be outfitted with a flexible skin soon )
-updated code for smoother motion, although it’s soon to become obsolete as we move into a more gestural configuration ( like Keepon ) without the deadly lead weight.

A Haptic Navigational Device

A haptic navigational device requires only the sense of touch to guide a user. No maps, no text, no arrows, no lights. HND sits on the palm of one’s hand and leans, vibrates and gravitates towards a preset location. Imagine an egg sitting on the palm of your hand, obeying its own gravitational force at a distant location. The egg magically tugs and pulls you. No need to look at any maps. Simply follow the tug.

This is what we want to make. (Eduardo Lytton, Kristin O’Friel + me)

The possible user scenarios that can come out of this device range from treasure hunts to assistive technology for the blind.

Possible methods of creating the sensation of pull or tug:
Weight shifiting via servo motors
Vibrations motors
Gyroscopes | Gyroscopes.org

Precedents:
http://www.beatrizdacosta.net/stillopen/gpstut.php
http://www.mologogo.com/
http://mobiquitous.com/active-belt-e.html
http://news.bbc.co.uk/2/hi/technology/6905286.stm
http://www.freymartin.de/en/projects/cabboots