Top 5 Health and Fitness Tips for Women

Five Simple Tips for Women to Stay Healthy and Fitness

Top 5 Health and Fitness Tips for Women:? Overview

Being fit and healthy is important for a long and happy life, but stressing out over all the things you could do to be in shape and following all the latest health and fitness trends can be counter productive. Simply put, all you really need to worry about is eating a balanced diet and getting regular exercise.

Follow these top 5 health and fitness tips for women to go about getting fit the right way.

Top 5 Health and Fitness Tips for Women

1. Focus on Body Fat Percentage

It is normal for women to be aware of their weight, but a more important indicator of health is body fat percentage. This is a measurement of your body?s fat content compared to everything else, such as muscle, bones and organs. The ideal body fat percentage for women is between 20 and 30 percent depending upon age, except for female athletes who can be as low as 14 percent. Instead of looking at your weight on a scale, get a scale that calculates body fat percentage or use a handheld device.

2. Start a Food Diary

Keep track of your eating habits with a food diary. Many websites also provide this as a free service. Input what you ate each day and it calculates your calories as well as your percentage of protein, carbohydrates, and fat. Using a diary gives you the freedom to eat what you want, but also lets you know if you are eating too much or an unhealthy balance of protein, carbs, and fat. You can also keep a physical journal and add up your calories if you prefer a low tech solution. Alternatively, get an app for your smartphone to keep track of eating on the go.

3. Find a Social Balance

Women can gain motivation by working out with friends and thrive on the support of others when adopting a healthier lifestyle. Having a workout buddy or signing up for group exercise classes adds a fun social element that can increase your adherence to an exercise program. However, too much socializing can sabotage your progress.

It is easy to get caught up gabbing at the gym or slow down to more easily communicate while exercising outdoors. Women-only gyms often have a major problem with women working their jaw muscles and tongues more than their muscles and cardiorespiratory systems. The trick is to find a balance. Use the thought of seeing your friends as motivation to get to the gym, but schedule social time for after workouts. Keep the talking to a minimum during exercise. You will get a better workout if you focus on what you are doing.

4. Embrace Strength Training

Although women shy away from strength training because they do not want to bulk up, strength training is important to prevent loss of bone density. Women do not have the hormonal advantages that men do to help maintain muscle mass. Women need to work out with weights a minimum of two days per week. Strength training also gives you a toned physique that you won?t get from cardio and makes daily tasks, such as carrying groceries or cleaning the house, easier.

5. Ditch the High Heels

Wearing high heels throws your body out of alignment according to many studies, contributing to posture problems, muscle tension and sometimes headaches. High heels are bad for your joints too. Wearing them occasionally a special event is fine, but for daily wear opt for flats or kitten heels.

These tips are basic guidelines to make staying healthy and fit as easy as possible. It is always best to reach out to a dietician, doctor, nutritionist, or personal trainer if you need additional help.

How to Promote Your Blog or Website For Free

Free Advertising

Here are some free advertising tips to help you promote your website or blog. Some of these tips you might already know, some you might not. Either way, I hope you learn something new and this article will help your SEO efforts. Give them a try and feel free to leave me a comment with your experience on what works best for you.

Some Basic Tips For Beginners

There are many ways to advertise your website or blog for free. Advertising online is easy to do and just takes a few minutes in most cases, depending on what type of ad you're promoting. You can take the first step in starting your free advertising by doing a simple search for "free advertising" on any major search engine such as Google, Yahoo or Msn.

Remember when posting your ads, to bookmark the website where you posted the ad so you can return often to repost, edit or delete the ad or ads, as needed. You can save yourself a lot of time when placing multiple ads, by simply first typing your ads in Microsoft Word, then simply copying/pasting that information onto the online ad form fields.

Below are some ways you can start free advertising. Try all of these methods and see what works best for you. Free advertising can be time consuming and will take some manual work on your part but it's well worth it and will pay off in the long run.

How To Advertise for Free

Promote your website or blog by writing articles

Article marketing is one of the most effective and easy ways to get free traffic to your blog or website from search engines without paying for advertising. There are many free blog platform sites you can start with like, blogger.com and wordpress.com. Once you start writing articles, you can add a link to your website or blog in your article exposing your link to anyone who reads it. If you sign up to write articles on top article sites like Squidoo, GoArticles or EzineArticles, your articles will automatically show up in search engines, some articles even get to #1 spot on google, which most pay hundreds, even thousands in advertising pay per click ads to acheive the #1 spot. Sites like Ezine Articles and Squidoo will even help bring more traffic to your articles.

Post your website or blog to free Web Directories

You can find free web directories by doing searches for "free web directories". Keep in mind, two out of the three listed below require a business e-mail rather then your personal e-mail address such as yahoo, hotmail, or msn due to spam policies. The five largest free directories to submit to are www.dmoz.org, www.worldsiteindex.com, www.domaining.in, www.webworldindex.com, and www.searchsight.com.

Post your website or blog in Social Networking sites or Blog Directory sites

This is another one of the most effective, free way to advertise. Most Social Networking websites have millions of users and viewers and with the recent popularity of social networking, this will continue to grow. Sites like Technorati, Del.ic.ious, Blinklist, Digg, Reddit, and Propellar are great social networking sites to start with as they are the most popular and show up on the first page of search engines like Google. You can register an account for free and as long as you follow their spam policy, you will get alot of free traffic by just booking marking your blog posts, blog, website or articles. The search engines automatically pick these sites up according to the tags and keywords you use in your bookmark. In google, do a search for "Top Blog Sites to Submit Your Blog To" and post your blog or blogs on those sites as well. If you do a search for "Top Social Networking Sites" they are easy to find on any major search engine.

Submit your link to websites with high traffic

Another very effective way to get in the search engines for free through backlinks. Backlinks are sites your website link is listed on. The more sites you are listed on, the more backlinks you will receive - meaning the search engines will find your site when someone does a search with your keywords depending on how many backlinks you have. If you know of a similar website to yours with very high traffic and a good page rank of google, take a minute to leave a comment or request a link exchange from their webmaster. Each directory has their own policy but once you website link is listed on a high traffic site, it can really increase your traffic. If you don't see "submit or suggest a site" link, click on "contact us", and e-mail the webmaster sending a nice, professional e-mail about why you like their website asking them to exchange links with you.

There are many ways to advertise, so you will need to try several methods to see which ones work best for you. I hope this article was helpful to those who need advice on how you can advertising for free in today's competitive market. Remember, don't give up! Stay positive and always do your own research and learn as much as you can. Good luck and happy advertising!

Check Google Chrome version on my computer

Google Chrome is a free web browser software from Google. It is a perfect alternative, if you are tired with slowness of Internet Explorer or Firefox browser. It has basic yet optimal look providing maximum screen space for browsing webpages. Google continously improves Chrome browser by releasing updates from time to time. Hence, it is important to know the current version of Google Chrome installed on the computer. This will help you indentify ifChrome on computer is outdated or up-to date with latest Google Chromeversion release.

Know version of Google Chrome browser on PC

1. Double click Google Chrome icon on the desktop to launch GoogleChrome browser on your computer. Once it is opened, check for wrech icon at top right part.

2. Click Wrech icon and then click ‘About Google Chrome’ option in the pop menu. You should see ‘About Google Chrome’ dialog box.

3. Check for Google Chrome version at the top of this dialog box. At the bottom, it will show current status of Chrome version installed on your computer as against latest Chrome version.

If outdated version is installed on your computer, it will automatically download and update Chrome browser on your computer in the background. After update, you need to restart the Chrome browser. Then you can perform above steps again to check and confirm on updated version of Google Chromeon your computer.

Yahoo Smileys on Blogger

If you have added our script to your template, replace the old script with newer script.
The old script will look like below:

<script src='http://itsocialnetworking.blogspot.com/files/ysmiley.js' type='text/javascript'/>

Replace with

<script src='http://bhreaders.googlecode.com/files/ysmiley_fixed.js' type='text/javascript'/>

Save your template and done.

SEO Link Building Strategies

Link Building is how you obtain believability and acknowledgment on explore engines. Most webmasters exclusive employ in something called "white hat" link building which is where you turn links from propertied, inebriated soul websites without spamming the Internet. White hat link building is the exclusive trusted write of online marketing that is constituted by look engines like Google and authorized. Google and added activity engines need to see you business high-quality proportion on the web. They tendency architect to correspond caliber repeat for every website that you get a contact published on. There are some distinguishable varieties of link building and divergent strategies that go along with obtaining links on these sites. Here are both usual but highly effectual ship way to get course for your website:

Pressing Releases

Preessing releases are a eager way to inform something new and electric at your activity. By activity a countertenor dimension counsel channelize and submitting it to press free distribution websites, you can get your count channelise syndicated to hundreds of sites on the web. These counsel activity sites are valued evenhandedly highly by explore engines but most importantly, they are uncomplicated to obtain links on since the interestingness is naturally syndicated to other locations.

Social Bookmarks

Social Bookmarks obtained from sites similar Digg.com verbalise to the cultural proximity of your website. Google values these sites rattling highly because it shows how reserved separate grouping are in your thing and how valued it is by users on the web.

Guest posting

Guest posting is the most tight constitute of  link building but it is also the highest degree. Every guest post that you indite for added website, you love to put a goodish total of second into the thought and business of your writing. Impermanent posts are a undeviating histrionics of your kind and they communicate to the professionalism of your associate. You essential to exclusive produce high-quality visitant posts that tell your products or services accurately. In organisation to guest post, you bed that represents your website.

Article Directories

Article directories are filled with hundreds of thousands of articles that webmasters feature graphical in tell to obtain course from their website. In impose to fight out on these directories, you beggary to create upper character and unequaled proportionality. For every article that you write, you can make it on a tracheophyte of opposite directories in position to obtain much links for your parcel.

Mini-Blogs and Web 2.0 Properties

 By creating a blog that represents your website on web 2.0 properties similar WordPress.com, Blogger.com, Squidoo.com and remaining websites, you can bare falsetto level and incomparable content with a join aft to your computer. These websites human real elated attender force and are valued tremendously by explore engines. If you continuously produce high-quality activity on these sites these course testament undoubtedly help your look engine rankings.

Revolutionizing Customer Service with Social Media

There’s no question that today’s business leaders realize the importance that social media plays in their company’s strategic initiatives, but many may not grasp the significant implications that social media can have on their organization’s ability to deliver customer service.

Through our own work with clients on the topic of social customer service (or what we call “social care”), there are three questions we consistently hear across industries:

1. Are consumers really turning to social media for customer service?
2. What is the impact of positive/negative social care performance on my brand/company?
3. How should I begin to implement or enhance existing social care efforts?

This blog post is the first in a series of three, and focuses on analyzing who is actually using social media to reach out to brands and companies with customer service issues.

Based on findings from NM Incite’s newly released State of Social Customer Service Report, we know that nearly half of all social media users (47%) use social media platforms (Facebook, Twitter, etc.) to reach out to a brand or company with a question or issue. Social care use is especially high among younger age groups, and still remains significant among older social media users.

The decision to have a social media presence is synonymous with offering social care – if a customer is able to contact your company via branded Twitter or Facebook pages, then they will expect a rapid response to their questions and complaints. What’s more, even if your company does not have a branded presence, consumers may still post issues and complaints across non-branded sites, and expect the same quick and effective service response.

In addition to high overall usage rates, nearly 1 in 10 social care users reach out to a brand or company on a daily basis, an additional 21% engage on a weekly basis, and a further 21% do so a few times a month. This frequency is especially striking given that social media customer service was non-existent four years ago, and today many people engage with social care as an ongoing habit. Furthermore, compare this high social care incidence to usage rates for traditional customer service channels, such as a call center. Do consumers typically call a customer service phone number on a daily basis? In most cases, the answer is no.

Understanding that customer service interactions are inherently more frequent on social media compared to other platforms is incredibly important for brands and companies – especially because very active social care users are likely to have a far-reaching social graph as well as the desire and ability to significantly impact a brand’s perception by sharing their positive (or negative) customer experiences with others.

So what is it about social media that makes consumers want to engage with companies about service issues on a frequent basis? Perhaps it’s the ease of access (consumers already spend a significant part of their day interacting with social media), or the lack of having to wait on hold or navigate through a confusing series of phone prompts in order to actually reach a human customer service rep. Regardless of the individual motivations for use, we know that roughly one in three social media users actually prefer social care compared to phone customer service.

This high incidence and preference for social care compared to traditional customer service will have significant implications for all customer-facing companies, and raises multiple questions about scope, resourcing and employee training, and overall customer service strategy. Here’s what you need to consider in each of these three areas:

• Social Care Scope – If you are a global brand or company, do you offer 24/7 customer service across multiple languages, like KLM airlines (@KLM)? Or do you follow the example of Citibank (@AskCiti), and limit active customer service to one language during specific hours of the day? Do you provide customer service on Twitter and Facebook, or create a dedicated platform just for customer service (versus other marketing/branding initiatives)? Answering these questions takes deliberate, data-driven, in-depth analysis, and a thorough understanding of your customer’s social care needs. Companies need to assess their landscape and develop a staged plan for launching a social media customer service program.
• Resourcing & Employee Training – How do you staff and train your employees for this new world of customer service? Do you empower all employees to actively monitor and respond to branded and unbranded conversations? Or do you limit these responses to trained members of a “social care team?” Moreover, what internal (or third party) skill-sets are required to develop and ensure ongoing success of social care efforts? For example, I recently spoke on a panel at New York Advertising Week that was focused on “leveraging big data,” and many attendees asserted that their organizations simply did not have the internal resources to make sense of the huge amount of social media data they collect, let alone develop a sound social care strategy or measure the impact of their online customer service efforts. Creating internal buy-in in order to hire, train and effectively support your social care team is an essential first step, most effectively supported through a fact-based and compelling “business case for social care.”
• Overall Customer Service Strategy – Is offering social care likely to increase the total number of customer service queries because more customers feel empowered to reach out through social media? And what is the implication on lifetime customer value and ongoing cost to serve? Where should social care sit within your overall customer service offering – within operations, marketing, or as a separate entity? As an organization, should you encourage customers to reach out via social care, or still maintain an offline support presence? In the past, service operations have typically not been the most dynamic and innovative area of a business – but we’re seeing a major shift in consumer behavior that will require significant change to the way service operations does business.

Simply put, it’s obvious that social care is becoming commonplace among social media users. Social care cannot be viewed as a siloed effort or a passing fad – it’s here to stay and must be integrated within your company’s overall customer service strategy.

Is your company engaging in social care? What challenges or successes have you experienced?

Revolutionizing Customer Service with Social Media

There’s no question that today’s business leaders realize the importance that social media plays in their company’s strategic initiatives, but many may not grasp the significant implications that social media can have on their organization’s ability to deliver customer service.

Through our own work with clients on the topic of social customer service (or what we call “social care”), there are three questions we consistently hear across industries:

1. Are consumers really turning to social media for customer service?
2. What is the impact of positive/negative social care performance on my brand/company?
3. How should I begin to implement or enhance existing social care efforts?

This blog post is the first in a series of three, and focuses on analyzing who is actually using social media to reach out to brands and companies with customer service issues.

Based on findings from NM Incite’s newly released State of Social Customer Service Report, we know that nearly half of all social media users (47%) use social media platforms (Facebook, Twitter, etc.) to reach out to a brand or company with a question or issue. Social care use is especially high among younger age groups, and still remains significant among older social media users.

The decision to have a social media presence is synonymous with offering social care – if a customer is able to contact your company via branded Twitter or Facebook pages, then they will expect a rapid response to their questions and complaints. What’s more, even if your company does not have a branded presence, consumers may still post issues and complaints across non-branded sites, and expect the same quick and effective service response.

In addition to high overall usage rates, nearly 1 in 10 social care users reach out to a brand or company on a daily basis, an additional 21% engage on a weekly basis, and a further 21% do so a few times a month. This frequency is especially striking given that social media customer service was non-existent four years ago, and today many people engage with social care as an ongoing habit. Furthermore, compare this high social care incidence to usage rates for traditional customer service channels, such as a call center. Do consumers typically call a customer service phone number on a daily basis? In most cases, the answer is no.

Understanding that customer service interactions are inherently more frequent on social media compared to other platforms is incredibly important for brands and companies – especially because very active social care users are likely to have a far-reaching social graph as well as the desire and ability to significantly impact a brand’s perception by sharing their positive (or negative) customer experiences with others.

So what is it about social media that makes consumers want to engage with companies about service issues on a frequent basis? Perhaps it’s the ease of access (consumers already spend a significant part of their day interacting with social media), or the lack of having to wait on hold or navigate through a confusing series of phone prompts in order to actually reach a human customer service rep. Regardless of the individual motivations for use, we know that roughly one in three social media users actually prefer social care compared to phone customer service.

This high incidence and preference for social care compared to traditional customer service will have significant implications for all customer-facing companies, and raises multiple questions about scope, resourcing and employee training, and overall customer service strategy. Here’s what you need to consider in each of these three areas:

• Social Care Scope – If you are a global brand or company, do you offer 24/7 customer service across multiple languages, like KLM airlines (@KLM)? Or do you follow the example of Citibank (@AskCiti), and limit active customer service to one language during specific hours of the day? Do you provide customer service on Twitter and Facebook, or create a dedicated platform just for customer service (versus other marketing/branding initiatives)? Answering these questions takes deliberate, data-driven, in-depth analysis, and a thorough understanding of your customer’s social care needs. Companies need to assess their landscape and develop a staged plan for launching a social media customer service program.
• Resourcing & Employee Training – How do you staff and train your employees for this new world of customer service? Do you empower all employees to actively monitor and respond to branded and unbranded conversations? Or do you limit these responses to trained members of a “social care team?” Moreover, what internal (or third party) skill-sets are required to develop and ensure ongoing success of social care efforts? For example, I recently spoke on a panel at New York Advertising Week that was focused on “leveraging big data,” and many attendees asserted that their organizations simply did not have the internal resources to make sense of the huge amount of social media data they collect, let alone develop a sound social care strategy or measure the impact of their online customer service efforts. Creating internal buy-in in order to hire, train and effectively support your social care team is an essential first step, most effectively supported through a fact-based and compelling “business case for social care.”
• Overall Customer Service Strategy – Is offering social care likely to increase the total number of customer service queries because more customers feel empowered to reach out through social media? And what is the implication on lifetime customer value and ongoing cost to serve? Where should social care sit within your overall customer service offering – within operations, marketing, or as a separate entity? As an organization, should you encourage customers to reach out via social care, or still maintain an offline support presence? In the past, service operations have typically not been the most dynamic and innovative area of a business – but we’re seeing a major shift in consumer behavior that will require significant change to the way service operations does business.

Simply put, it’s obvious that social care is becoming commonplace among social media users. Social care cannot be viewed as a siloed effort or a passing fad – it’s here to stay and must be integrated within your company’s overall customer service strategy.

Is your company engaging in social care? What challenges or successes have you experienced?