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So you’re hot, hip, and one of the trendiest performers out there, you’re a cheerleader! If you answered yes to this then the first step is already achieved, now let’s get down to the nitty gritty of the situation. 

One thing to remember about that lean, mean, cheerleading machine of yours, is that you have to maintain your core strength in order to keep your performance as smooth and flawless as possible. What is core strength, you might ask? Core strength is the overall stamina of your inner torsos’ muscles, and helps to maintain good posture, a tight and toned abdomen and back, and also regulates the strength of your limbs. You can achieve this with core conditioning, or, a regular exercise routine geared toward your core muscles. Without a toned and maintained core, your overall performance will be lacking due to less control over your muscles and less stamina after a peak performance. 

Let’s go over the major areas affected by core conditioning:

1st the Rectus Abdominis, these muscles are the front muscles of your abdomen, sometimes referred to as a “six pack “, that is, if you are one of those “ripped “hotties that has achieved that look.

Next there is the Erector Spinae; these are three separate muscles that support from your neck down to your lower back. Underneath that lies the Multifidus, these muscles are along your spine and they rotate and extend your back. Ever hear of the term “flexible as a cat”? You do not want to let these dandies stiffen up!

Along the sides and the front of your abdomen are the External Oblique’s, and beneath them, but running in the opposite direction, are the Internal Oblique’s.

Deeper still is the Transverse Abdominis, these are beneath the other abdominals and are the muscles of your waist, they ensure protection and stability of your spine.

Moving on to the lower regions we find the Hip Flexors, these include several different muscles that are located in front of your pelvis and on the fronts of your thighs. They allow for that awesome swing and sway you have that you know gets you noticed!

Gluteus medius and minimus are the muscles on the sides of your hips and the Gluteus maximus, also referred to as the hamstring group, is located in the back of your hips and along your upper thighs and legs.

Lastly we have the Hip adductors that are along your mid thigh. 

Now that we know which muscles make up your core, and where they are found, let’s talk shop about how you can strengthen and maintain these muscles.

There are many exercises that can help you to reach that goal, here are a few to get you on your way:

1st: A tight and toned abdomen can be strengthened with the use of an exercise ball while doing crunches. Lean across the ball on your lower back with your feet planted squarely on the floor for support. Next cross your arms over your chest to help maintain balance. Slowly raise your head, neck, and shoulders upward using your abdomen muscles to pull yourself forward, then slowly lower yourself back. Repeat this movement for 5 reps of 10.

2nd: How about some fun? A great way to help strengthen your core is with balance exercising. With balancing you can use such devices as a wobble board, a BOSU Balance Trainer, or even foam rollers. Trying to keep balanced for as long as you can helps to tone and strengthen your deeper core muscles (Transverse Abdominis), try at least 5 reps of balancing for at least 30 seconds each time. You should increase the difficulty after each rep with the addition of a medicine ball (switching from hand to hand), or closing your eyes. This exercise can be a lot of fun with a partner.

3rd: Who says that it has to be difficult or extravagant to be effective? Try these little numbers on for size, abdominal braces are not only easy, but they create results! This is actually one of the main techniques to use during core training. All you have to do is contract your abdominal muscles. Imagine you are pulling your belly button in toward your spine, not by sucking in air of course, don’t hold your breath, but by tightening your muscles to achieve this bracing effect. Hold your muscles tight for as long as you can, trying to increase your times with each rep. Remember you should be able to breathe easily during this routine for the best effects. 

4th: Another tried and true method for an overall core strengthening workout is the basic push up. That’s right squads, these dandy’s aren’t just for soldiers, doing pushups properly can effectively help to create and maintain a fit and healthy core. Pushups 101: lie down on your belly, with your hands on the floor a little wider apart than your shoulders, rise up onto your toes, keeping your body straight (no butts in the air). Push yourself upward with your arms and tighten your core muscles as you do this, raise yourself upward until your arms are straight but do not lock your elbows. Now lower yourself until your elbows are in a 90 degree angle, repeating this process for as many reps as you are able to. Exhale as you rise up, and inhale while you lower yourself. Remember to keep your core muscles tight throughout this routine.

Keeping your body fit is an important task that you should take seriously, of course too much work and not enough play can really bum you out, so be sure to make your work out as fun as possible! Group routines have lots of potential to get downright silly, dancing is great for those core muscles and can also keep your cheer routines new and exciting, so liven it up and have a blast! 

Most of us start our business because we know a better way to get something done, we know our industry or we have a passion for the service and/or product we want to provide. Our enthusiasm and energy carries us for months or years as we work 10 to 12 hour days 6 or more days a week. We do what we are good at doing – and we often ignore or hope that what we aren’t good at will somehow work out.
Unfortunately at best, this is a recipe for problems.

Business has certain activities and procedures that must be handled efficiently if we ever hope to get beyond our 12 hour days and our limited work capacity.

I have worked all across the US, in Scotland, Canada and the Virgin Islands. I have worked in Transportation, Food & Beverage, Construction, High-Tech, and Energy. In all of those different industries, there are 8 operational core business fundamentals that must be followed.

Plan.

Plan before you start and plan continuously.

Operate.

Operations includes all the things you do to get your product and/or service out the door and in your customers possession. It includes how your organization is structured, what your employees roles & responsibilities are, how they are paid (including incentives) and how they are held accountable among many other things.

Avoid Risk.

Avoiding risk is more that simply carrying appropriate insurance.

Avoid Taxes.

Tax avoidance is legal, Tax evasion is not. Do you know the difference and how to take advantage of what’s legal?

Control Costs.

Cash Flow, Pricing, Company Budget, Profit & Loss Indicators all combine with additional systems to help you control your costs.

Sales & Marketing.

Do you track your sales promotions? What is your USP? Do you get customer feedback and respond to it? Are your sales people trained to your specific system?

Communicate.

Does everyone in the company have a good idea of what everyone else is doing? Do they all know why you have the very best product in your market?

Is the owner getting what s/he needs?

Owners have a tendency to work too many hours, carry high stress and forgo financial rewards to keep the doors open. If you are doing all that – you are doing it wrong.

Leadership: The 9th Core Business Fundamental.

Poor leadership can undo even the best systems and processes you can put in place. Learn how to be a forward focused – results oriented leader and give that attitude and vision to your entire company if you want to succeed.

Eric Omer is an author, speaker, consultant and mentor. He has over 20 years of both national and international business experience in a variety of industries. While working across the USA and overseas, Mr. Omer observed that all successful businesses (no matter what industry) excelled in the ‘9 Core Business Fundamentals’. By taking care of these basic fundamentals of business, a business has a much better chance for success. Mr. Omer offers a free 2-hour consultation that looks at your business and how well it performs in the 9 Core Business Fundamentals. To schedule your 2-hour business analysis, contact Eric by Email: [email protected] Eric offers business consulting and business coaching through his firm; RP2-Consulting. For more information, go to http://www.rp2consulting.com

So you’re hot, hip, and one of the trendiest performers out there, you’re a cheerleader! If you answered yes to this then the first step is already achieved, now let’s get down to the nitty gritty of the situation. 

One thing to remember about that lean, mean, cheerleading machine of yours, is that you have to maintain your core strength in order to keep your performance as smooth and flawless as possible. What is core strength, you might ask? Core strength is the overall stamina of your inner torsos’ muscles, and helps to maintain good posture, a tight and toned abdomen and back, and also regulates the strength of your limbs. You can achieve this with core conditioning, or, a regular exercise routine geared toward your core muscles. Without a toned and maintained core, your overall performance will be lacking due to less control over your muscles and less stamina after a peak performance. 

Let’s go over the major areas affected by core conditioning:

1st the Rectus Abdominis, these muscles are the front muscles of your abdomen, sometimes referred to as a “six pack “, that is, if you are one of those “ripped “hotties that has achieved that look.

Next there is the Erector Spinae; these are three separate muscles that support from your neck down to your lower back. Underneath that lies the Multifidus, these muscles are along your spine and they rotate and extend your back. Ever hear of the term “flexible as a cat”? You do not want to let these dandies stiffen up!

Along the sides and the front of your abdomen are the External Oblique’s, and beneath them, but running in the opposite direction, are the Internal Oblique’s.

Deeper still is the Transverse Abdominis, these are beneath the other abdominals and are the muscles of your waist, they ensure protection and stability of your spine.

Moving on to the lower regions we find the Hip Flexors, these include several different muscles that are located in front of your pelvis and on the fronts of your thighs. They allow for that awesome swing and sway you have that you know gets you noticed!

Gluteus medius and minimus are the muscles on the sides of your hips and the Gluteus maximus, also referred to as the hamstring group, is located in the back of your hips and along your upper thighs and legs.

Lastly we have the Hip adductors that are along your mid thigh. 

Now that we know which muscles make up your core, and where they are found, let’s talk shop about how you can strengthen and maintain these muscles.

There are many exercises that can help you to reach that goal, here are a few to get you on your way:

1st: A tight and toned abdomen can be strengthened with the use of an exercise ball while doing crunches. Lean across the ball on your lower back with your feet planted squarely on the floor for support. Next cross your arms over your chest to help maintain balance. Slowly raise your head, neck, and shoulders upward using your abdomen muscles to pull yourself forward, then slowly lower yourself back. Repeat this movement for 5 reps of 10.

2nd: How about some fun? A great way to help strengthen your core is with balance exercising. With balancing you can use such devices as a wobble board, a BOSU Balance Trainer, or even foam rollers. Trying to keep balanced for as long as you can helps to tone and strengthen your deeper core muscles (Transverse Abdominis), try at least 5 reps of balancing for at least 30 seconds each time. You should increase the difficulty after each rep with the addition of a medicine ball (switching from hand to hand), or closing your eyes. This exercise can be a lot of fun with a partner.

3rd: Who says that it has to be difficult or extravagant to be effective? Try these little numbers on for size, abdominal braces are not only easy, but they create results! This is actually one of the main techniques to use during core training. All you have to do is contract your abdominal muscles. Imagine you are pulling your belly button in toward your spine, not by sucking in air of course, don’t hold your breath, but by tightening your muscles to achieve this bracing effect. Hold your muscles tight for as long as you can, trying to increase your times with each rep. Remember you should be able to breathe easily during this routine for the best effects. 

4th: Another tried and true method for an overall core strengthening workout is the basic push up. That’s right squads, these dandy’s aren’t just for soldiers, doing pushups properly can effectively help to create and maintain a fit and healthy core. Pushups 101: lie down on your belly, with your hands on the floor a little wider apart than your shoulders, rise up onto your toes, keeping your body straight (no butts in the air). Push yourself upward with your arms and tighten your core muscles as you do this, raise yourself upward until your arms are straight but do not lock your elbows. Now lower yourself until your elbows are in a 90 degree angle, repeating this process for as many reps as you are able to. Exhale as you rise up, and inhale while you lower yourself. Remember to keep your core muscles tight throughout this routine.

Keeping your body fit is an important task that you should take seriously, of course too much work and not enough play can really bum you out, so be sure to make your work out as fun as possible! Group routines have lots of potential to get downright silly, dancing is great for those core muscles and can also keep your cheer routines new and exciting, so liven it up and have a blast! 

Most of us start our business because we know a better way to get something done, we know our industry or we have a passion for the service and/or product we want to provide. Our enthusiasm and energy carries us for months or years as we work 10 to 12 hour days 6 or more days a week. We do what we are good at doing – and we often ignore or hope that what we aren’t good at will somehow work out.
Unfortunately at best, this is a recipe for problems.

Business has certain activities and procedures that must be handled efficiently if we ever hope to get beyond our 12 hour days and our limited work capacity.

I have worked all across the US, in Scotland, Canada and the Virgin Islands. I have worked in Transportation, Food & Beverage, Construction, High-Tech, and Energy. In all of those different industries, there are 8 operational core business fundamentals that must be followed.

Plan.

Plan before you start and plan continuously.

Operate.

Operations includes all the things you do to get your product and/or service out the door and in your customers possession. It includes how your organization is structured, what your employees roles & responsibilities are, how they are paid (including incentives) and how they are held accountable among many other things.

Avoid Risk.

Avoiding risk is more that simply carrying appropriate insurance.

Avoid Taxes.

Tax avoidance is legal, Tax evasion is not. Do you know the difference and how to take advantage of what’s legal?

Control Costs.

Cash Flow, Pricing, Company Budget, Profit & Loss Indicators all combine with additional systems to help you control your costs.

Sales & Marketing.

Do you track your sales promotions? What is your USP? Do you get customer feedback and respond to it? Are your sales people trained to your specific system?

Communicate.

Does everyone in the company have a good idea of what everyone else is doing? Do they all know why you have the very best product in your market?

Is the owner getting what s/he needs?

Owners have a tendency to work too many hours, carry high stress and forgo financial rewards to keep the doors open. If you are doing all that – you are doing it wrong.

Leadership: The 9th Core Business Fundamental.

Poor leadership can undo even the best systems and processes you can put in place. Learn how to be a forward focused – results oriented leader and give that attitude and vision to your entire company if you want to succeed.

I’ve been sitting in the sweet aftermath of a wonderful weekend and these Michelle Shocked song lyrics keep running through my head: “When I grow up I want to be an old woman.”

And, when I’m that old woman, what I want to reflect on the most are my life’s connections, both the fleeting and the lifelong connections that made up the rich, elegant and profound fabric of my being. This takes me back to this recent weekend, which was full of just that – connecting; connecting to dear, old friends, to interesting new friends, and to faraway friends and family. And, on Saturday morning I volunteered at Operation Gratitude which is a wonderful organization that sends care packages to the troops. I went hoping to contribute something in a small way and walked away with an amazing feeling of global connection to the 4,000 men and women we packaged boxes for in that short three-hour time period. Wow, breathtaking.

It hit me this afternoon why I’m still glowing from this particular weekend and why those lyrics are stuck in my conscientiousness. It all reverberates strongly with one of my core values, that of “making meaningful connections.” It’s a primary driving force behind all that I do in my life, professionally and personally.

One of the key leadership principles we identify as Cashmere is “Be True to Your Authentic Self.” When you lead with authenticity, people are drawn to your sense of clarity which instills trust and loyalty. The path toward getting in touch with your authenticity starts with clearly identifying your own core values. What drives you? What makes you tick? What philosophies define your way of life?

Take a 20-minute break today and answer these questions with words and phrases that quickly come to mind. Many times the first notions that pop into our heads are the closest to truth:

What makes you say yes and jump into an opportunity or situation?
What makes you say no because it ‘goes against your grain’?
What tugs at your heartstrings, filling you up with love?
How do you define human behavior by the standards you feel in your bones?
What fills you with gratitude?
What fills you with determination?
What determines how you treat people and how you want to be treated?

For those questions that need a little more time for reflection, spend the time.

Every decision you make, every risk you weigh, every person you meet will ultimately filter through your core value system, whether you’re aware of it or not. It happens organically on a subconscious level. To be completely authentic and to seize full advantage of being present in your life and leading with purpose, take the time to identify, honor and utilize your core values, bringing them into your daily consciousness. It’s a powerful and centered place from which to lead your life and your business.

Cindy Yantis
Career Architect & Change Agent
Own the Room
http://www.cindyyantis.com

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