| First Quarter 2013 | story by DEREK HELMS | photos by STEVEN HERTZOG |
KU SMALL BUSINESS DEVELOPMENT OFFICE
Starting a business is hard. Starting a business without any help is damn near impossible. Will Katz understands that.
“Well, I wouldn’t say a new entrepreneur has to talk with us,” Katz, Regional Director of the University of Kansas Small Business Development Center, says with a smile. “But I certainly think we can do a young business a lot of good.”
What Katz means is the KUSBDC will help an entrepreneur wade his or her way through every aspect of starting a business. From conception to developing an exit plan after selling the business, Katz and his crew will do everything in their power to help a new business succeed.
Sound like a good consulting service? Well, considering their fees, it’s hard to find a better deal. All services provided by the KUSBDC are free. No strings attached.
“Our purpose is to help establish and support small businesses in the state of Kansas,” Katz says succinctly.
The University of Kansas office, located downtown in the Chamber of Commerce office, is one of eight regional offices, each an equal part of the Kansas Small Business Development Center (KSBDC).
The KSBDC is a partnership program with the United States Small Business Administration (SBA) and the Kansas Department of Commerce. The KSBDC is partially funded by the US Small Business Administration. SBA’s funding is not an endorsement of any products, opinions, or services. SBA funded programs are extended to the public on a nondiscriminatory basis.
The Lawrence office also receives limited funding from the University Of Kansas School Of Business, the Lawrence Chamber of Commerce and various small grants. No client fees are charged.
Katz says the center guides between 40-50 new business developments each year. That number doesn’t include the one-off meetings to answer a quick question or clarify a licensing issue.
“We really see all kinds of businesses,” Katz explains. “I meet with entrepreneurs ranging from a young guy thinking of starting a lawn care business to multi-million dollar companies looking for some help with hiring practices. The variety of ideas and challenges we see here keeps the job interesting.”
The most common questions the center receives relates to business plans. What is a business plan? Do I need one? Is this business even feasible?
“I don’t even know how many business plans I’ve personally helped write,” Katz says with a laugh. “We help with all stages of the planning. A lot of people come in with a specific, detailed question in regards to their plan. Others set an appointment and the meeting starts with ‘So, I have an idea.’ We flush it out from there.”
Purviz Birdie, owner of Lawrence Montessori School, met with Katz early in the process of planning her business.
“Will and everyone at the Center are invaluable,” Birdie says without hesitation. “I met Will at one of their Information for Entrepreneurs presentations. That was years before we opened and I still call him to ask advice on decisions we make as a business.”
Birdie says the Center has a fantastic rapport with clients and do all they can to help her business in any way they can.
“They’ve helped with almost every aspect of our success, on the business side,” Birdie says. “We had funding, but they helped with our business plan and initial launch. Recently they’ve help guide us through some human resource questions.”
Birdie and Lawrence Montessori School utilized almost all of what the center offers. Frank Dorsey, owner of Frank’s North Star Tavern, had a more specific question.
“Will helped me nail down my cash-flow analysis,” Frank explains. “I’ve worked in bars and restaurants for years, and had been developing a solid business plan for a long time. I couldn’t figure out the exact numbers for projected cash flow. Will was great at offering a few different perspectives.”
With years of new-business consulting under his belt, Katz thinks he knows what makes a solid business. Kind of.
“There have been what I thought where no-brainer, great business ideas that flopped,” he says. “And there have been plans I thought had no chance of working that are now in their third or fourth or seventh year of business. That goes to show that the variables can’t be predicted. In general I know we have a great track record of helping small business establish them and grow.”■
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Уважаемые читательницы сайта! Я хочу Вам рассказать собственную историю успеха о похудение после родов, что и как я делала, кто мне в этом помогал.
Сначала немного о себе. Меня зовут Наталия.
В данный момент мне 38 лет,
год и два месяца назад я родила малыша, путём кесарева
сечения. Животик был большой
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Сейчас я ещё кормящая мама, но мой малыш с года уже никак не хочет
лежа кушать, поэтому просто сцеживаю ему молоко.Я знаю, что все мамочки очень хотят похудеть после родов,
привести себя в форму и убрать живот.
Вот и мне безумно надоело в какой-то момент это безобразие:
вещи не сходятся, купить новые нет ни лишних денег, ни времени, постоянная
усталость и занятость ребенком, в
зеркале видишь тётю с животом и складками на боках!
Ну просто кошмар! Вообщем, к 11
месяцу после родов, я поняла, что
больше так жить не могу! Я очень захотела и решила похудей фото
и привести себя в порядок и я
начала делать конкретные шаги и постепенно сформировала
для себя каждодневные действия.
В результате минус 8 кг и минус 13 см в талии за полтора месяца.
Вот что я начала делать:
1. В виду того, что самооценка после родов резко начала падать, я стала заниматься аутотренингом.
В тот момент , когда я умываюсь,
говорю себе, глядя в зеркало, что я
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Я убедилась, что это работает, почему-то перестала
переедать, стала чувствовать
себя лучше и гораздо увереннее. Где-то
читала, что наиболее эффективно заниматься аутотренингом, засыпая и просыпаясь.
Если не забываю, то когда ложусь
спать тоже мысленно себе это говорю.
Советую всем попробовать!2. Питание.
Это диета кормящей мамы, нельзя острое, солёное, копчёное,
пряное. К тому же, чтобы
как-то сэкономить время, питаюсь
в одно время с ребёнком.
Мой малыш кушает 5 раз в день и
я с ним. Кушаю немного и главное снова НЕ ПЕРЕЕДАТЬ!
Это очень важно! Ещё важный момент следить, что не было тяжести
в животе, т.е. покушали и в животе осталась лёгкость.
Есть ещё проблема я ужасная сладкоежка и поэтому, решила,
что кушать сладкое я буду до 18.00 (можно после 18.00 2 плитки горького шоколада, только осторожней, если вы кормите), а последний приём пищи
в 21.00. Таким образом за завтраком и за обедом
ем сладкое сколько хочется. Вечером, по совету Виктории Раз, кушаю белковую пищу мясо с овощами, курочку.3.
Я познакомилась с Викторией Раз в группе
Успевай с детьми ВКонтакте. Она мне порекомендовала делать массаж живота делаю 3-4
минуты два раза в день. Это очень помогает!
Талия моя, после родов была 90 см, растаяла просто на глазах!
Только слишком сильно делать
не стоит, чтобы кожа не растянулась и, конечно,
с маслом, с любым обязательно.4.
Прогулка. Ходьба очень хорошо сжигает калории.
Я гуляла с коляской 1-1,5 часа в день, просто ходила всё это время.
Этого достаточно и мне и
малышу. А теперь ещё и бегаю за ним по
площадке :)).5. Тайм-менеджмент.
Не секрет, что с малышами очень мало
времени у мамы, но есть такая классная штука,
как тайм-менеджмент. Я не строю никаких систем для себя,
я просто читаю электронную версию журнала
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If you’re trying to add variety to your again workout routine or if the bent-over row is inflicting discomfort or pressure on your lower again, think about incorporating incline dumbbell rows. This exercise provides an effective alternative that targets the higher again muscles, promotes total again growth, and reduces the danger of injury. Remember to all the time start with a proper warm-up and consult with a health professional when you have any concerns or questions. Maximize your exercise routine with chest-supported dumbbell rows, a dynamic exercise that effectively targets your again muscular tissues.
When you are doing single-arm dumbbell rows, ensure to avoid twisting or “rolling” your physique to the aspect to have the ability to transfer the weight. By bending your arm at the elbow to tug the load up, you are participating the muscle tissue in your mid-back to do the work. Choose the workout routines that greatest suit your health level and goals, and embrace the problem of constructing a strong and well-rounded again. The key to performing lat pulldowns accurately is to maintain proper form and technique. Sit along with your knees under the pads and grasp the bar with a large overhand grip.
Different effective alternatives embrace T-bar rows, Pendlay rows, inverted rows, incline dumbbell rows, suspension coach rows, Meadows rows, band rows, and lat pulldowns. These workout routines can be performed with totally different gear and supply distinctive advantages for muscle development and power. By incorporating these alternate options into your workout routine, you can add selection and cut back the danger of damage while nonetheless effectively targeting the back muscular tissues. Exchange bent-over rows in your workout with free-weight workout routines like single-arm dumbbell rows and lying bench rows. To use machines to replace bent-over rows, add seated cable rows to your routine. For a bodyweight alternative to bent-over rows, attempt inverted rows or TRX rows. By combining a couple of these exercises into a exercise with wide-grip pull-ups, face-pulls, and lower back extensions.
Pendlay rows are an efficient different to the bent-over row, focusing on correct kind and approach to enhance back energy and efficiency. This exercise is known as after Olympic weightlifting coach Glenn Pendlay and is often utilized by athletes and fitness lovers to target the again muscles. The most common mistake when performing a physique row is pulling the bar too high up in your chest, which may trigger your elbows to flare out. Total, the problem degree is easy – since it’s a body weight exercise, you get extra flexibility when it comes to form. The Bent-over row is a free-weight compound train that targets a number of muscle teams.
If you sign up now you’ll also receive my 28 day physique recomp program completely Free. Even if you at present don’t have a pull-up bar or health club subscription, doorway pull-up bars are relatively inexpensive. Of these two options, the stationary bike is the alternative that comes closest to utilizing a rowing machine. One potential draw back of the vertical climber compared to the rowing machine is that you do not have the option to look at your favourite tv-show during your workout. The DB row will emphasize the lats barely, and you’ll want to use a neutral (palms in) grip. The seal row does a fantastic job of isolating the lats by removing the decrease physique from the equation and due to this fact eliminating any likelihood of utilizing momentum.
Moreover, Meadows rows is normally a suitable alternative for people who may discover the bent-over row uncomfortable or have lower again issues. To perform suspension trainer rows appropriately, begin by dealing with the anchor level with your feet hip-width apart. Lean back, extending your arms fully, and maintain a straight line from your head to your heels. Preserving your core engaged, pull your chest in the path of the handles, squeezing your shoulder blades together as you do so. Management the motion on the greatest way back to the starting place, resisting the extension of your arms. To perform Pendlay rows, start by establishing with a barbell on the floor in front of you.
One downside is that resistance bands aren’t the kind of gym gear you can use for the remainder of your life. At least each few years you’ll need to replace the final set with new resistance bands to build muscle. They can be used for quite so much of workout routines, together with choices that can serve as an different to each the cardio and resistance training rowing machine. The face pull helps goal your trapezius muscle tissue, higher lats, and rhomboids. This is also a great exercise that will help you obtain and maintain an upright posture. Incorporating a selection of various workouts with the normal T-Bar Row not only provides diversity to your exercise routine but also ensures a complete growth of your again muscle tissue. When performing any rowing movement it’s important to take care of a impartial head and backbone to forestall damage.
Should you wish to enhance activation of your biceps in the course of the exercise, opt for an underhand grip with palms dealing with upwards. This variation not solely works out your back, but additionally provides additional stimulus to your biceps. Play around with varied grips until you discover one which fits you well and focuses on the muscle teams you goal to develop. For seasoned practitioners of the cable row who wish to up their sport even more. There are various methods to accentuate engagement of the again muscle tissue.
If you pull the dumbbell instantly up, you’ll target the center and higher again extra. A single-arm dumbbell row is a good bent-over barbell row different if you have a muscular imbalance (i.e. one side is stronger and/or extra developed than the other). They are additionally a superb possibility when you only have entry to dumbbells or you wish to decrease the amount of stress positioned on your decrease back. The inverted row is a body weight exercise that sees you working towards gravity to tug your body as much as a bar.
The landmine row is similar to the T-bar row, within the sense that one finish of the bar is anchored in place, whilst you row the opposite finish of the bar in the path of your torso. The impartial grip lat-focused row is usually the extra shoulder-friendly variation of the two. If you wish to focus extra on the lats, use the impartial grip handles (i.e. your palms face each other), and hold your elbows close to your torso as you row.
Standing barbell rear delts row is a free weight train that primarily targets the rear deltoid and center again, and to a lesser degree, it additionally targets the biceps and traps. The chest-supported dumbbell rear delt row is a variation that offers enhanced stability and rear delt isolation compared to the standard version. Are you uninterested in the same old shoulder workout routines that only work the front and aspect of your shoulders? It’s time to modify issues up and goal the often-neglected rear deltoids with the rear delt row. The inverted row is a less challenging different to the t-bar row as a result of it is accomplished with solely body weight. The number of times I’ve checked out my program and saw this exercise is no joke. The reason why is that it is a non fatiguing variation of the t-bar row.
Resistance bands are an often missed piece of apparatus in the gym, but they’ve plenty of potential uses. Resistance bands are great at mimicking weighted workouts with none bulky tools. You can take a resistance band with you anywhere to do your exercise at home or whereas traveling. Performing rows with a band can give you an excellent stimulus with out fatiguing the nervous system so as to do them extra frequently and with larger volume. Inverted body weight rows are great for strengthening the again for extra complex workouts like pull-ups. You can use this train to target the back from completely different angles by varying your grip width or experimenting with a supinated (underhand grip). If you don’t have access to a T-Bar Row machine with a chest pad, you may also perform this train by mendacity face down on a bench with a dumbbell in every hand and pulling them towards your torso.
Some of them will be variations of the dumbbell row whereas others will make the most of totally different items of kit in your health club. Perfect for drop units – take your again improvement to a new level by incorporating drop units into your exercises. Drop sets are a coaching system where you cut back the weight as you close to fatigue. This allows you to practice past muscular failure, triggering greater muscle development. But, when you persevere, it will build strength all through your physique and train you the means to generate full-body tension, improving virtually every athletic exercise.
Incorporating inverted rows into your workout routine might help add variety and challenge your back muscles in new methods. As with any exercise, it’s essential to take care of correct form and method to attenuate the risk of harm. If you’re new to inverted rows, start with the next bar or higher strap place to make the train simpler. As you acquire power and proficiency, you can progressively decrease the bar or straps to extend the issue level.
Often I see athletes who permit their shoulders to slouch forward and drape over the perimeters of the bench. Merely stand inside your hex bar, grab the handles and row precisely the same as you’d for a Barbell Row. Inverted Rows are generally known as Inverted Pull-ups and/or my private favorite, Aussie Pull-ups.
When you row together with your chest on a bench, you’re isolating your higher back muscular tissues to do all the work without risking injury to your lower back. Suitable for all ranges of exerciser – most lat pulldowns have a selectorized weight stack, making it straightforward to alter the weights. It doesn’t matter how sturdy (or how weak) you’re; you should be succesful of do that train. In distinction, some bodyweight workout routines are simply too exhausting for most beginners. Pull-ups, that are carried out with an overhand grip, and chin-ups, which use an underhand grip, work the identical muscles as pulldowns. However, as an alternative of lifting precise weight, you must raise your bodyweight.
This model provides the best decrease again assist while also allowing for a horizontal row through the full range of movement. The resistance band seated row makes use of a cheap loop resistance band to simulate a seated cable row. With a band, the exercise gets more durable as you pull, providing probably the most intense impact at full contraction. Rack pulls are a deadlift variation where you carry the bar from the pins of an influence rack. Starting with the bar off the ground means less low again stress and not a lot lower physique work. Deadlifts might not look lots like bent-over rows, but they work almost the entire same muscles.
Not solely are you performing a squat with this train, but you’re also working your upper physique by pushing the dumbbells above you. This can help you focus extra on constructing higher back muscle compared to the seated cable row. Opting for dumbbells over a barbell throws in an extra steadiness challenge, upping the ante on overall stability in your back, core, and shoulders. The motion stays true to its barbell sibling, however the beauty right here lies in the equal alternative coaching for each side of your body.
These workouts will allow you to build back thickness with out having to spend hundreds of dollars on expensive tools. By together with actions like single-arm dumbbell rows, seated cable rows, and inverted rows, you’ll engage completely different muscle groups, promote balanced energy, and reduce the risk of overuse accidents. Inverted body weight rows are an excellent various to bent-over barbell rows because they aim the identical muscle groups with out straining the decrease back. You can do inverted body weight rows wherever you’ll find a secure horizontal bar.
Seek new and fascinating ways to carry out all your staple actions so that you simply never get caught ready on the health club, by no means grow bored, and all the time continue to grow. Now that you understand a couple of variations on your rear delts row, hit the fitness center and try every one to get the full effect. Working your delts can be done by numerous workouts; we are going to mention a very popular various exercise – that you are able to do alongside or as an alternative of the regular rear delt row. Whether or not you use one or two arms you possibly can goal the different muscular tissues of the back.
A seated cable row prompts the lats greater than different movements like the upright row. However, as a result of it’s a machine, you might find yourself unable to do this train or just plain bored with it. That’s okay as a outcome of there are many lat pulldown various workouts you have to use to coach the identical muscular tissues. A good primer for pull-ups – plenty of exercises name for pull-ups and chin-ups, which are two of the most effective bodyweight lat workout routines you can do. But, as these workouts involve lifting your complete physique using simply your arms, they are often onerous to learn and grasp. Lat pulldowns work the identical muscular tissues, so they’re a useful steppingstone toward doing pull-ups and chin-ups. While broad grip bent over rows are a superb exercise, they can also be hard in your lower back.
Supinated barbell rows are variations of the bent-over barbell row during which your palms face up. You will doubtless have the ability to carry heavier weights with this variation than in the conventional barbell row due to the higher recruitment from your lats. The inverted row is a good bodyweight train that targets many of the same muscle teams as the T-Bar row. This exercise is great to include whereas traveling or figuring out at house.
There is very little tension in your muscles firstly of each rep, and the lengthy levers imply that you won’t be succesful of lift heavy weights with out cheating. So, while it’s better than nothing, if you want to beef up your rear delts, there are better exercises you need to use. While the rowing machine is a good piece of equipment, typically it’s good to have some alternatives. These options will work the same muscular tissues as the rowing machine (and most permit you to add additional weight) while additionally replicating the cardiovascular advantages of the tools.
Keep In Mind, the most essential muscle to have interaction while performing again train is the core. This is necessary as many back movements place a substantial amount of stress on the lower back and backbone, so keeping the core totally engaged throughout the movement prevents damage from occurring. The cable row or totally different movements such as the one-arm row is assessed as “pulling” actions. The overwhelming majority of quality trainers and coaches will implement each “pushing and pulling movements” into their shopper routines. Nonetheless, most of the time, the pushing actions far outnumber the pulling.
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