Did you see Blake Griffin‘s dunk over Timofey Mozgov in November 2010? Most people agree that it’s one of the best NBA dunks of the last years. And Blake Griffin doesn’t get tired dunking – in fact he leads the league in dunks (100 until January 26, 2011).

Being 6 ft. 10 inches (2.08 m) tall and having a 37.5-inch vertical, dunking is easy for Blake, however it’s interesting that his standing reach and wingspan are far below average for his position (power forward). The reason for his almost unique combination of power and explosion (LeBron James and Dwight Howard are two other examples) is a special training – workouts on sand with a 60-pound (27 kg) weight vest obviously pay off.

But, you don’t need to complete such an extreme training in order to improve your vertical jump. There are great exercises that will help you to increase your vertical in a short period of time. So, without further chit-chat, here are the top 3 exercises to jump higher:

1) Box Jumps. For this exercise you need a solid box. The idea is simple: jump onto the box, step down and repeat the motion. Start with a box height of 16 inches (40 cm) and increase the height if you have no problem jumping onto it. Do 6 reps per set.

2) Depth Jumps. The goal here is to step off the box and jump back in the air with maximum power as soon as you hit the ground. Do 8 reps per set (max. 4) – only two days a week! Your muscles need to regenerate after such intensive athletic ability.

3) Split Squat Jumps. This exercise will improve your leg strength and explosiveness. Starting position is the lunge position (check in on Google images or youtube). Now jump up and switch legs. Repeat the exercise 8 times on each leg (5 sets). By the way, split squat jumps are part of Brandon Roy’s (40-inch vertical) daily routine.

Don’t forget to warm up and stretch before AND after your workouts! Also, keep in mind that if you want to improve your vertical jump you need to work on your jumping explosion and NOT jumping endurance.

That’s why jumping as much as you can will do more harm than good. It’s all about the right execution of the exercises, the right amount of repetitions and the right amount of rest (especially doing plyometrics) – as your muscles need a lot of time to regenerate after intense athletic activity (at least 24 hours, 48 is even better).

I recommend to stick to a vertical jump program ( The Jump Manual ) as it gives you concrete training plans, exercise videos, numbers of sets and repetitions.

P.S. You probably know Blake Griffin will be in the 2011 NBA slam dunk Contest. But did you know that Blake won the Slam Dunk Contest at the McDonald’s All-American game in 2007 (a one-point win against Austin Freeman)?

Ever wanted to get big muscular arms and were looking for a routine for bigger biceps and triceps but weren’t sure how develop one? Well believe it or not it is not as difficult as you think.

Although most people focus mostly on biceps when developing bigger arms, it is just as important to concentrate on triceps. In order to get better results it is best to set one day apart for working on arms.

Ideally you want to start with pushing exercises, as they will require more energy than pulling exercises. The first thing you want to do in this case is begin with your triceps exercises first before moving on to a biceps exercise. Begin by performing three triceps exercises followed by three biceps exercises.

The three triceps exercises you will perform are:

• Triceps pull downs: Triceps pull downs can be performed with either a rope attached to a cable pulley or you can use a straight bar attached to a cable. Keep your arms at your sides against your body and the elbows bent at a 90-degree angle. Pull the weight straight down and hold for a second when you reach the bottom of the movement. Bring the weight up to the starting position, at a 90-degree angle, and repeat.
• Bench dips: use two benches for this exercise. Extend your legs out and place the feet on one bench across from you. A second bench will be right behind you and you will use it to place your hands on the bench. Lower your body until the upper arms are close to a 90-degree angle. Push your weight up and repeat.
• Overhead triceps extension: grab a dumbbell, barbell or cable pulley. Hold the weight with two hands and begin by holding the weight over your head. Slowly lower the weight until your elbows are bent almost 90 degrees behind your back. Bring the weight back up and repeat.

Next are the three biceps exercises:

• Standing barbell curls: hold a barbell at thigh level and slowly bring the weight up to chest level. Do not cheat by using your back for momentum.
• Standing dumbbell curls: hold a dumbbell in each hand and hold them straight down at thigh level. Bring the weight up by curling the weight up. Only bend the arm at the elbow. Lower the weight slowly and repeat.
• Seated incline curls: place a bench at a 45 to 60 degree angle and while seated hold a dumbbell in each hand. Perform a dumbbell curl one arm at a time but keep your back up against the bench.

Perform these exercises for 3 to 4 sets of 8 to 10 repetitions with each set.

Speaking in public is hard. Memorizing the speech you want to read is even harder. Fortunately there are some tricks that will help you memorize exactly what you want to say. So read on for how to memorize a speech.

Trick 1: Repetition

This is the simplest way of all to memorize a speech, and the core foundation of all other techniques. Simply repeat the speech over and over again until it is ingrained in your mind.

To help the speech stick, try writing out points onto index cards, which you read off of. Keep the points simple and brief; you know the facts already, so there’s no reason to record them. Simply mention that you should say them. As you repeat the speech, slowly start removing index cards. Keep repeating and removing until you have no cards left.

Another trick is to start with verbose index cards and phase down to simpler ones before finally omitting them all together. This lets you get the basics down while still being reminded of the material.

Trick 2: Pegs

Rote repetition is slow and tedious. By the end you’ll know the speech by heart, but you will have wasted much of your time memorizing something that will be used once in your life. Here’s a better way.

Pegging involves linking two thoughts together. Say your speech is about taking risks, with a segue about an Antarctic marathon. Peg those two things together with, say, a sky diver landing and running a marathon on the ice. While that may seem silly, you’ll be amazed at how effective it is. Ever wonder why you can remember a face, or a scene from a movie, but not a name or the name of the movie? Names, concepts, and words in general are abstract. Our mind evolved to be able to handle images through our eyes. The key to quickly memorizing information, then, is to convert abstract information into concepts our minds can grasp, and peg them together. An ice marathon is fairly visual, but you need something for risk.

Another example: say you are trying to remember a speech about dogs. There are 78.2 million dogs owned in the United States, and 21% were adopted from shelters. There are more cats, however, at 86 million. This is tricky, but doable. Maybe envision an old man proclaiming that he is 78, and owns 78 million dogs. Then pin a dog going out for a night on the town. Finally, imagine the binging dog encountering more cats than dogs at a club, and proclaiming “There’s 86 million of them!”

Trick 3: Roman Room

This last one is really just pegging done in a flexible manner. The problem with pegging is that every element needs to be related to the other, and if you forget one element in the chain, you miss everything after it. Not to mention that some things just don’t go together.

The Roman Room is a trick that circumvents that. Rather than relate things on your list to each other, relate them to a spot in your room. Imagine yourself walking through the room. Start at the front door. When you open it, what do you see? Pick the first thing and peg a fact to it. If it’s a table, imagine something sitting on it that reminds you of the fact you want to remember. Keep going like this, pegging facts to a walk through of your home. Then repeat the walk again. You should see the memory objects sitting where you left them.

This trick is fairly advanced, and is usually only used by mnemonic masters. But if you can learn it, then you will have a leg up over everyone else who tries to give a speech.

Fitness instructors often have to be choreographers if they create their own routines. A dance-fitness instructor has to be skilled in creating routines that are fun, rhythmical, and effective and that can be easily learned by students. Zumba instructors also have to incorporate non-verbal cueing into the equation. Here are ten tips on how to choreograph easy to follow Zumba routines.

1. Keep it simple. Use three to four steps and put them in a pattern. Repeat this pattern throughout the song.
2. Be creative when repeating steps. For example, you can repeat a step with different arm movements. You can also do the same step but turn it as you do it so that you face four corners of the room.
3. Start your routines with an introduction by marking the rhythm for the first eight to sixteen counts. This way students can feel the rhythm and they can all start on the same beat.
4. Use eight-count phrasing. Design your choreography so that you do the same movement in eight to sixteen counts, matching the phrasing in the music.
5. Repeat the chorus. Each time the chorus is played try to do the same exact pattern of movement. Whenever the class hears the chorus they will know exactly what steps to do.
6. Match movement to the lyrics of the song. For example, if the music says to raise your hands then add that to the choreography.
7. Use clear transitions. Give students an indication that a new step will be coming by using transitional steps such as marching before beginning a new pattern.
8. Use a familiar song. When you use popular music most people will already be familiar with the rhythm and phrasing of the song, and so they will be more comfortable learning your steps.
9. Use non-verbal cues to direct students. For example, use hand movements to direct students to go to the right, to the left or to stop.
10. End it on a fun beat. Use music that ends on a note in the music rather than fades out. You can use this beat to end your routine with a strong finish!

If you’ve got a kid under 18 years old, chances are you are doing their laundry. And chances are they are not all that fastidious and have thrown some ugly stains into the family laundry for you to miraculously remove and restore to like-new condition. Somehow, I got a 10 year old son who adores red hot sauce and all manner of hot peppers. This has threatened to ruin many a PJ, school uniform shirt and slacks, fancy T Shirt, Sunday Dress Shirts, and… well, you get the picture. I discovered that Tabasco, or hot sauce, is one of the toughest stains to remove. I try to avoid having to deal with this by making my son change into dark color clothing before he slathers hot sauce on anything. But failing that, here are some tips that work for me.

How to Remove Tabasco Stains.

Soak in Oxygen Bleach like OxyClean. Test first for colorfastness, but oxygen bleach is usually safe for colors. You can make a bath of 1-2 oz. of bleach to 1 quart of water. Soak the garment, rub gently, and let it continue to soak as long as possible-preferably over night. If stain persists you may have to repeat or create a concentrated paste to treat the stain. Just mix Oxygen Bleach Powder with just enough water to make a paste. Apply generously to dampened stain. Let rest a few hours or overnight. Throw in the wash with same color load. Repeat if necessary.

Apply Detergent, Stain Removers and Vinegar. If you are lucky enough to catch the stain while it’s fresh LOL, rinse under cold water. Then pour on liquid detergent concentrate and let stand as long as you can. Wash out detergent by hand then sponge on plain white vinegar if any stain remains. Let stand for a few minutes. Rinse and repeat detergent and vinegar if any stain remains. If most of the stain is gone, but there is still a light shadow, spray on a laundry stain remover like Shout or Resolve. Then throw in wash. If at first you don’t succeed, try again. Eventually it will come out.

Another tough stain to remove is grease or oil. And oh, those weird mystery stains I finally figured out came from softener sheets in the dryer.

How to Remove Grease or Oil Based Stains.

Baby Powder and an Iron. If you notice the stain after washing and drying the item try this method. Stretch the item out on the ironing board so you are working with a smooth surface. Set the iron to medium hot dry heat (no steam). Sprinkle talc or baby powder lightly on the stain and rub in gently. Place a napkin or thick tissue over the powder and iron over a few times. Let cool, then brush away the powder. The heat helps release the stain and the powder absorbs it.

Treat with a Degreaser. I like Dawn Dishwashing Detergent-it works wonders and doesn’t damage fabric. While on vacation this summer, my son got oil that had washed up on shore from the Gulf Oil Spill on his mostly white swimming trunks. Despite pre-treating, it wouldn’t wash out. I squirted on some Dawn, rubbed the stain, and hand washed in the sink. Every bit of the stain came right out!

Spray on WD40, then use Dawn. I know it sounds crazy at first, but it really works on tough set in oil based stains. The WD40 reconstitutes the oil or grease and allows it to release and liquefy. It can then be broken down by the Dawn liquid detergent. Just rub, lather, rinse, then throw back in the regular wash.

Don’t let stains frustrate you or cause you to discard perfectly good items that can be saved and restored to good condition. A little patience, and the correct stain remover, will get the job done and save your clothing, your money, and your sanity.

This introduction to Eye Training Arts or ‘Ienshu’ recognises the eyes as the foremost and most used organs of perception and thus, by implication, the most valuable for a Martial Artist to train. The following article sets out three basic drills and practice routines to help with this.

The eyes are a vital feature of human beingness ‘ The… windows of the soul,’ says a popular maxim. To be a martial artist and not to train them is folly! Why? Because you might encounter someone who has-if so then watch out! But it would be better still if you had the invisible advantage which eye-training provides. Training in this area (Iengong) is considered a fundamental basic ‘Gong’ or ‘Kung’ in Shaolin Kung Fu, alongside ‘Muyugong’ (ability to withstand blows). and Qigong (breath control) and others.

Eight Sectors Eye Training Exercise

Keep your head still, look towards the wall on your left and then towards the wall on your right and back again. Do this eight times. Repeat this the other way around (look right first then left and back eight times). Now look at the floor then the ceiling and back again eight times before repeating the exercise the other way around eight times similarly. Next (remember–keep your head still throughout) stare left diagonally upwards and then right diagonally downwards and back eight times. Then repeat the exercise in reverse (look right, downwards, then left and upwards diagonally and back eight times) Finally, stare upwards,diagonally, to your right and then downwards similarly left and back eight times. Repeat this in the opposite direction (look downwards left diagonally then upwards right and back) for eight repetitions and the whole exercise is complete.

Congratulations! Having just surveyed the eight compass points/directions of your environment (eight times each) you will (after many repetitions) begin to notice small things others miss, things out-of-place, that were there earlier–tiny openings in guards or defences for instance (linked to knowledge of vital point strikes this can represent real progress if you have a good teacher).

Candle Meditation

Eye training can be taken forwards in a number of ways and candle meditation is one of these: 5-10 minutes sustained meditation on a tea light’s flickering flame, in a darkened room, increases one’s ability to concentrate on a fixed point. Place a sheet of green tissue or crepe paper between you and your view of the flame (you may need to construct a frame of some kind to facilitate this) and your ability to see in darkened rooms will improve.

Two-Way Rotation

Rub your thumb and first two fingers of both hands together until the latter are warm. Place the fingers gently on your eyeballs (lids closed) and then rotate your eyes eight times clockwise and then a further eight in the opposite direction. This helps train and strengthen the muscles involved in focusing.

Perform these exercises 3–5 times a week for best results. Small improvements should begin after 2–3 months practice. Maintain this momentum for a year or more and then check how you are doing at darts, table-soccer, pool, table tennis etc and you should note performance-improvements indicative of those you have transferred imperceptibly to your martial arts.

IN TODAY’S HUSTLE-BUSTLE WORLD people are looking for time and convenience solutions for their problems. One of the most prevalent problems is that of deleterious health conditions. Among those conditions we include obesity, high blood pressure, type-2 diabetes, and high cholesterol. Those conditions can be alleviated with exercise, but who has time and money to go to the gym? But with the resistance loop band you can exercise at home, work, or even while stopped at a traffic light when commuting. The loop band is so small it can fit in your pocket, purse, or glove compartment.

Following are effective, simple loop band exercises. Most can be performed with a light-weight 12-inch band. Beginners should perform sets of ten, wait one minute between sets and complete three sets.

Biceps

Sitting in a chair, place one end of band under right foot. Grab other end of band in right hand. Rest the right elbow on right knee. Flex right arm up as if lifting a dumbbell. Switch sides and repeat.

Triceps

Hold one end of the band in right hand over right shoulder behind neck. Reach up behind your back with the left hand and grasp the other loop end. Put left arm behind back holding one end of the resistance loop band. Extend both arms with right arm expanding up. Switch sides and repeat.

Pectorals, deltoids

Extend both hands in front. Wrap the resistance loop band around both hands near wrists. Move arms past shoulder-width until resistance is felt, and return to complete a rep.

Trapezius & deltoids

Sit and grasp each end of the band in hands, extend left arm straight out to your left, slightly above shoulder height. Bend right elbow and pull right hand back as if you were shooting a bow-and-arrow. Slowly return to starting position to complete a rep. Switch sides and repeat to complete a set.

Thighs, obliques

Place the resistance loop band around legs. Lie down on your side and slightly bend knees. Raise your top leg up and down slowly. Keep your stomach muscles tight – it will feel like a crunch on your obliques. Repeat the routine – switch sides.

Glutes, thighs

Wrap the resistance loop band around both ankles and stand with feet at shoulder width. Extend leg forward and backwards until you feel considerable resistance. Switch legs and repeat the exercise.

Thighs, glutes

Stand up straight with the resistance loop band around both ankles and legs shoulder width apart. Extend leg out to the side until feeling considerable resistance. Switch legs and repeat the exercise.

So, Loop It Up

You should wait at least one day between the exercises of any one muscle group. These are the most simple, and effective exercises. By exercising in this manner, you can build muscle, stimulate fat burning, and improve general health.

For caterers of corporate meetings, it is extremely likely that the success of the initial catered event will lead to repeat business from this company, whether it is a doctor’s office, lawyer’s office, or corporate headquarters. In order to make the best initial impression when catering a corporate meeting or a business event, there are several guidelines that should be followed in, ensuring that the guests enjoy the food and beverages that are catered.

1. Plan for the Space Available – Many times, the break room or office area is quite small in an office building or doctor’s office. When catering for an event in a constrained area, make sure to coordinate with the office manager ahead of time so logistical issues, such as where to prep, where to wash, and how to present the food, can be determined well in advance of the event date.
2. Gather Info on the Guests – Every catering event for a business will involve individuals from different ethnic, racial, and religious backgrounds. It is important to research the various attendees that are expected at the catering event in order to plan a menu that is suitable for everyone. It would bode poorly for the chances of repeat catering business if only half of an event’s guests were able to eat because the food was not appropriate for them.
3. Diversify the Menu – Unless the corporate meeting specifically calls for certain menu offerings, try to vary the menu by adding some items that offer nutritional value. This could include vegetarian dishes, low sodium foods, low carb items, or menu choices that are rich in fiber, protein, or other vitamins and minerals. When the catered food for a corporate event is delicious and nutritious, repeat business is very likely.
4. Coach the Catering Staff – Be sure the employees sent to cater the business meeting or corporate event are properly trained and prepared before they arrive. Knowledge of the catered food, including ingredients and preparation process, is mandatory. Proper dress and grooming are also recommended, as well as some basic food service training.
5. Decorate Appropriately – Proper presentation of the food is just as important as the quality of the food. Incorporate the business type or event theme for the corporate catering event into the presentation of the food. By carefully selecting elements of the business or event theme to include as props for the catering spread, the event will be more immersive, providing a personal connection to the business catering event for the guests.

These tips can help turn a routine office meeting catering event into a series of repeat visits that will not only become a steady source of income, but also create a multitude of brand advocates from all the guests impressed by the catering company.

Assuming that you only have a pair of dumbbells, what exercises can you do for a full body work out?? You can perform tons of exercises and combine them with body weight movements to see great results. Lets go over the exercises first, then I’ll present to you the workout:

Chest

Dumbbell Push up Row – This is a chest and back exercise. Take two dumbbells and assume the push up position. And then perform one push up. Lift the back up and then and lift one hand till the arm pits. Make sure the back is straight. Try to stabilise the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.

Shoulders

Dumbbell Front Squat – See Saw Press – this is for the lower body and the sloulders. Clean a pair of dumbbells upto the shoulders. Then squat keeping the back straight. Keep the chest out with the abs contracted. Stand up and press the dumbbell over the head with the other hand bending a bit in the opposite side. Return and repeat. Combine with the above exercise for full benefit.

Triceps

Dumbbell Close-Grip Floor Press – lie down on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and press them over your head keeping them connected.

Biceps

Bodyweight Over Under Chin ups – take a pull up bar with mixed grip. Position the palms, each in the opposite direction. Pull up till the chin clears the bar. After half set, change the grips.

Forearms

Bodyweight Knuckle Push up – These are regular push ups, done on the knuckles. Tighten your fists and put them on the floor and perform push ups. Try first on a softer surface, lest your knuckles don’t hurt. Good for triceps and chest also.

Back

Bodyweight Chin Up – perform a pull up with such a grip that both the palms face you. Pull up till the chin clears and repeat. Good for biceps also.

Abs

Dumbbell Crunch – get into the position of a crunch and hold one or two dumbbells straight in the front of you, and over the head. Perform the crunches while keeping the dumbbells in the same position.

Legs

Bodyweight Burpees Plus – squat down and put the hands in front. Kick the legs so you will be in a push up position. Then perform a position. Pull back to a squat position. Jump up to the sky. Immediately drop to the squat position when the feet hit the ground. Repeat.

Workout

A superset is where you pair two exercises and perform them back to back with little to no rest in between each set.

For the following pairs, perform sets of each exercise, followed by 30 second rest between each pairing.

Rest 1 minute, then move onto the next superset:

Superset #1:

• Dumbbell Push Up Row, 3×10
• Dumbbell Front Squat, 3×10
• Rest 30 seconds

Rest 60 seconds

Superset #2:

• Dumbbell Close Grip Floor Press, 3×10
• Bodyweight Over Under Chin Ups, 3×5
• Rest 30 seconds

Rest 60 seconds

Superset #3:

• Bodyweight Knuckle Push Up, 3×5
• Bodyweight Chin Up, 3×3
• Rest 30 seconds

Rest 60 seconds

Superset #4:

• Dumbbell Crunch, 3×10
• Bodyweight Burpees Plus, 3×10
• Rest 30 seconds

Move onto cardio or collapse

Developing brain ability is like building muscles: the more you use it, the more it improves. Same goes for memory training.

In this age where information explosion abound, it is very helpful to start memory training young and prepare your kids to face tasks ahead with an enhanced performance. Though life is more frenetic these days, the brain is such a powerful machine it can definitely keep up – the secret is on paying attention.

Teach your kids to focus, not only on the information they need to remember, but to always do tasks with some thinking. These prevents them from unnecessary memory loss. Help them develop their brain ability by following this step-by-step guide.

1. Repeat, repeat, repeat. Sometimes, children forget easily because the things they do at a young age are usually routine, which can become classified as mindless tasks. Help them lodge routine activity into their brain memory by saying it out loud as they perform them. This also aids in limiting distraction. Applied to introductions, if you can’t repeat it during the conversation, do the repetition as you walk away.

2. Try chunking. Ever noticed how we recite phone number in chunks? Instead of saying 2,3,7,0,4,9,0, we say 23, 70, 490. This is because the brain can process so much information at a time, it is certainly no problem to chunk bits together. Teach this strategy to your kids to help them remember more information better.

3. Get meaning. One reason why children, or people in general forget, is that the information they are trying to commit to memory means nothing to them. So help your kids develop brain ability and avoid this trap by giving words meaning. Instead of memorizing a random list, try to find some order and create meaning through mnemonics.