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If you are like one of the millions of professionals or parents that find it hard to slide in a workout during the day, there is an answer.  The most effective way to burn fat, gain muscle and improve your athleticism, if you are crunched for time, is to start a circuit training routine.  Unless your goal is to get big and bulky, the days of straight set bodybuilding workouts are over.  Circuit training will increase your heart rate and help you build strength in less than 30 minutes.  Keep reading to learn more about designing a program that will fit your needs and time schedule.

So, what's the problem with a straight set bodybuilding format?  Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you'll typically see someone perform three sets of 8-12 reps for let's say the bench press. They pump out the reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then lollygag back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you would spend a whole hour to perform 4 exercises!  I can think of a thousand things I would rather be doing than spending a whole hour in a commercial gym.

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you'll perform one exercise, rest for a short period of time, then perform another non-competing, or antagonistic, exercise and rest for a short period of time. Alternating sets allow you to work different movement patterns when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The outcome is training efficiency and amazing results.  You will accomplished more in less time and crank up your metabolism so that you are burning more fat throughout the day. Outlined below are several ways to perform alternating sets:


1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)


2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)


3.) Circuits: Alternate between four or more different exercises


Though supersets and trisets are excellent options, circuit training is by the far my favorite way to train. To demonstrate why, let's examine a circuit training template using timed set intervals:


The 40-20 Five Exercise Circuit: You will alternate between 40 seconds of work and 20 seconds of rest for all five exercises in the following 5-minute circuit:


Exercise#1- (Kettlebell Front) Squats

Exercise#2- (Kettlebell) Clean and Press

Exercise#3- Lunges

Exercise#4- Forward Roll-Outs with the Power Wheel

Exercise#5- Swings


Rest for 30 sec.-1 Minute After the Circuit


Perform this circuit up to four times for a 20-25 minute total body fat burning, strength-building workout.


Think of how much more work you completed in the same time it took the bodybuilder to do 3 sets on the bench.  You did 15 sets! How efficient!  The short bursts of exercise not only helped you build strong muscle, it also put you far ahead of our bodybuilder friend on cardiovascular benefits and you are out the door in half the time.


To recap, the key to creating the optimal metabolic workout for fat loss is to perform each exercise with maximal intensity and keep rest periods short. You will accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my HeadSTRONG clients for some killer, yet simple fat loss circuits:


Exercise#1- Double-Leg Exercise (such as Sandbag Deadlifts)

Exercise#2- A Pushing Exercise (such as Pushups)

Exercise#3- A Single-Leg Exercise (such as Sandbag Overhead Front Lunges) Exercise#4- A Pulling Exercise (such as Sandbag Rows)

Exercise#5- A Core Exercise (such as Russian Twists)


By following this simple template there are endless possibilities for exercise variations.  The goal is to work hard and be done.  Keep your workouts short and effective, follow a sound eating plan, and you will see amazing results!

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Shawn Manning is the owner of HeadSTRONG Athletics in Wilmington, NC.  She has helped numerous clients lose weight and improve their athleticism.  Visit http://www.headstrongathletics.com to find out more about HeadSTRONG's boot camps and kettlebell workshops.

Broker, Agent, Realtor, what is the difference? You often times will hear people talk about a Realtor, Agent and Broker interchangeably. However if you used the same generalization in the medical field, you would be asking your nurse to conduct brain surgery, your Doctor to apply a Band-Aid and your nursing assistant to give you medicine.


Now it is not necessarily the case that if an Agent, Realtor or Broker makes a mistake, it can mean your life. Though, it can mean your financial wellness. Purchasing or selling a home is considered one of the largest and most significant purchases a person will ever make.


It is best to start with the explanation of what a real estate Agent is and what qualifications they have. A real estate agent is licensed in the state they are located in to lease, sell or manage real estate. The state that the real estate Agent works in has a real estate commission that watches over what happens with the work that is completed with the Agents.


A Broker is the person that a real estate Agent works for. An agent needs a Broker to sponsor them, in order for them to be able to work. A Broker usually has to be an Agent for a certain time frame, take an exam and meet additional educational requirements. An often time a Broker opens their own business and sponsors other Agents to work for them.


The best way to explain a Realtor is that they are licensed to sell real estate. Realtors have a significant difference from the real estate Agent. They have subscribed to follow a set code of ethics. They have specific rights through organizations to use tools like the MLS or Multiple Listing Service. A good way to find out if a professional is a Realtor is to check the local Association of Realtors.


So depending on whether you will needs some stitches, or just a Band-Aid, you will want to find the right professional to complete the job. A Realtor and Broker tend to have more experience than an Agent. Anyone can be an Agent. Not that an Agent would not do a great job. Though, they may not have the same connections and experience that you would receive from a professional with a longer history in the areas of real estate that you might need.


How do you find out if a person is a Realtor, Agent or Broker, and if they can meet your needs and expectations?


Well depending on what level of professional you are looking for will make a bit of difference in your search. The best way to start this process is going to be, knowing what you want.


Next, you will want to make a list of several names that you can choose from. You can find names for these professionals through friends and family, the Internet, or by driving around and getting names off of the signs in the area you want to purchase in.


Then you will want to interview at least three of these from the names that you have chosen. When choosing the ones you want to interview, it is a good idea to choose ones that have worked in the area you are going to be completing the real estate transaction.


During the interview process, it is a good idea to ask a few important questions.


-  How much experience does this professional have in the area you will be completing the transactions in?


-   Are they a Realtor, Broker, or Agent?


-   What tools will they be using to help you meet the needs and expectations you have?


-    What are their fees, and are they negotiable.


After you have interviewed these professionals, you will want to choose the one that will be able to support you in your real estate transactions.


Now that you know the difference and how to find out about the professional you will want to hire, you are ready to start your real estate transaction process.


Chuck Lunsford is the content for Tina Abraham, a well-known Wilmington North Carolina realtor. To learn more about how Tina can help you sell your house or buy the Wilmington NC real estate of your dreams click here or call us at (910) 790-7484.

There are few remaining quaint destinations in the U.S. that haven’t been overly  exploited for what they have to offer.  From the southern charm of Savannah to the natural beauty of the Wisconsin Dells area, there is a certain tourist element that has pervaded every corner of the country, from coast to coast.  Fortunately, there are still places to visit that aren’t highly popular tourist destinations yet still offer a glimpse of life enjoyed at a different pace.  One of them is Wilmington, North Carolina.




Though a modern small city by any definition, Wilmington has the past coursing through its streets and on display in the architecture prevalent in the historic preservation district.  Long a sea port from as far back as the late 18th century, its wind swept hills and proximity to the cape fear river have provided equal measures of importance and isolation.

Outside of its historical feel and significance, Wilmington is known locally for two things: golf and some of the best seafood to be found on the eastern seaboard.   Picturesque and serene grasslands have been developed into multiple championship level golf courses, each with its own challenges.  For those who appreciate the palate pleasing enticement of freshly caught fare from the Atlantic, there are several seafood restaurants in Wilmington that would eclipse the best offerings of most major cities.

If deep sea fishing or cruising are of interest to you, there are several day cruises and charters available that offer incredible views of the shoreline as well as the opportunity to reel in a big one.  Wilmington’s beaches are pristine, and though a small summer tourist season that seems to be growing year after year may keep you from enjoying complete privacy, there’s plenty of sand and surf to be enjoyed.   Unlike the crowded sunbathing spots of other east coast destinations that would leave one hard pressed to find a place to lay a blanket, you can relax with room to spare on Wilmington’s sandy shores.

So the next time you decide to get away for a while but don’t want to experience the hassle or expense of traveling overseas, give Wilmington, North Carolina a try.  But remember, if you fall in love with it’s charm and beauty, it might be a good idea to keep it to yourself.  


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