Fitness challenges you don’t wanna miss

You know that you need to do sport exercises, but it sounds so boring….. Or may be you simply lack motivation to to start… We had tried several super-easy and fun fitness challenges from our favourite trainers and here is the top of them

1. Cardio challenge from Krissy Cela

A combination of jogging, running and walking can be so needed addition to your training program.
It actually can substitute 1 hour of usual cardio and definitely worth trying

See description in Krissy’s instagram account


2. The sexy challenge from the Glute Guy Bret Contreras

Here are the main for The Sexy Challenge:
- All five exercises must be performed in under one hour.
- Loads for the barbell exercises will be your bodyweight rounded(the one exception is with the incline press – women will use 50% bodyweight loads).
- Start doing exercises and count your rep max then sum up the numbers – that your score

How to maintain your physique with no gym access

During the lockdown, many people didn’t train at all, and we felt sad for them. Hard to believe, but it is still not so difficult to keep your muscles if you continue to workout at home and follow these simple rules:

Make sure you eat adequate protein

Dietary Reference Intake report advise the following range

If you are an inactive grown-up, absorb 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). It equals 53 grams of protein per day for an average 65 kg woman or 100 grams of protein daily for 80 kg man

If you are an athlete, increase your intake up to 2.2 kg of protein per kilogram of body weight (1 gram per pound), depending on your physical activity level. So the same 65kg woman may eat up to 140 grams of protein and 80kg man 180 grams if they train hard.

Same amount of protein is required to maintain the muscles you have already got even if you do not train..

Increase the intensity of you home workouts

It is really great if you have a pair of dumbbells or at least a mini band. In this case you can multiple incorporate methods to make the exercises more difficult rather than simply using heavier loads for the base movements.

You can try single-leg work, slowing the eccentric part, adding pauses, pulses, banded repetitions & deficits.

Pyramids may be less effective as you do not have enough loads, but you can still go near failure for the most of the time

Progressive overload is the king

As long as you’re pushing your sets really hard and use the progressive overload principle for the main lifts, you will still get a hypertrophic response and maintain your strength.

It’s a nice idea to take a step back every 5-6 months to give a break from heavy lifting, it would be one week in and week out.

Here are the most popular ways to utilize progressive overload which can be useful at home:

- Add load if possible
- Enlarge the number of repetitions in one set
- Increase the number of sets (up to 5 sets max)
- Work on a proper form

For example your starting workout plan for for the lower body may include 3-4 dumbbell exercises like shown below

dumbell bulgarian split squat 3x12

dumbell bulgarian split squat 3×12

paused banded hip thrust 4x20

paused banded hip thrust 4×20

eccentric-accentuated dumbbell romanian deadlift 3x15

eccentric-accentuated dumbbell romanian deadlift 3×15

seated banded hip abductions 4x25

Restaurant Accounting Software – Staying in Business

Restaurant owners work hard every day to see to it that their business stays in good shape. Working late hours to analyze the numbers gathered during the day, crunching down tons of numbers just to see if they have gained or lost money. Most of owners of a restaurant are also its managers too. This adds more responsibility and workload for them. They will be performing tons of paperwork in terms of accounting and other money related tasks. Some may even need to hire a secretary to help them out and this will cost them more money.A good option for solving this somewhat of a financial crisis that is brought to the restaurant is through the utilization of restaurant accounting software. There are quite a lot of features that are being used by many restaurant owners but most of them have just about the same goal and that is to optimize income.This software allows restaurant managers to not need to always be in the restaurant to see if things are going well. The system creates various documents and makes them into one single database to report what has happened throughout the day. This allows managers and owners to create ways to improve more on various aspects in the restaurant. For example they can look into dishes that aren’t currently turning a profit and figure out how to fix it.One great thing about this system is that owners need not crunch various numbers and applications just to give the employees their payroll. Just connect the system to a timekeeping device that the employees are using and the system will automatically solve the amount of pay they will receive. You will need to program the system beforehand on how much you will be paying them per hour of work or per day. This useful feature saves the manager a lot of time when compared to solving for the payroll manually.Inventory monitoring is one of the many hard things to do in a restaurant due to the many ingredients restaurants use. Inventory control is done through a monitoring system that is imbedded in the accounting software mainly in the point of sales module. When a certain dish is ordered, the employee can just put it in the point of sales hardware and the amount of ingredients to be used is then deducted from the inventory list. When the inventory reaches a certain level, it may be programmed to automatically alert employees or the manager to order some more additional items in order to keep the inventory stocked. This feature allows the prevention of running out of stock during work hours. This will also keep customers happy with what they want to eat in your fine restaurant.Getting your restaurant up and running can be made easier with having a restaurant accounting software package. It is kind of like having an all-around virtual secretary in your very own restaurant. Stay in business by getting one of these systems.