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Balanced Funds
How to Start on the New You – Three Easy Fitness Tips
Before you get started on your journey to the new you, here’s a list of 3 things you should do first.
1. Make sure you have the right athletic shoes.
Are you flat footed? Not sure? What kind of surface are you running on?….. Asphalt road? Rubber track? Dirt trail? How much do you weigh? What gender are you? Do you wear orthotics? Might you need orthotics? How should you lace your shoes? Did you know there are multiple ways to lace your shoes in order to make them more comfortable? These are important factors to think about when choosing a shoe.
2. Determine your THR (training heart rate) Zone.
Many people know that it is important to record and track sets, reps, and weight to ensure progress during a weight training program. Yet many of those same people don’t bother to pay attention to their heart rate during an endurance training program. Think of the THR Zone as sets & reps for your heart while it’s engaged in an endurance training program.
Before you start plugging in numbers, let’s go over a few basics. First, we want to customize the THR Zone to your fitness level. To do so, you’ll first want to determine your resting heart rate. The more fit you are the lower your resting heart rate will be and vice versa. This is why it’s important to factor your resting HR into your THR Zone calculation. The calculator will still calculate a THR Zone without this number but it’s best WITH resting HR factored in. To determine your resting heart rate you ideally want to count your pulse for 30 seconds upon waking in the mornings. Take that number and multiply it by 2 and that’s your resting heart rate. Check it a couple days in a row upon waking to make sure it’s consistent. Remember that exercise, caffeine, stress, sleep, and medication can affect your resting pulse, this is why you want to check it upon waking after a good night’s rest.
Then we want to calculate 3 Training Zones. Warm-up/Cool Down Zone, Aerobic Zone, & Interval Zone.
For the Warm-Up/Cool Down Zone enter 45% in the Heart Rate A box in the left column of the Training Zone Calculator and 65% in the Heart Rate B box. Click calculate in the right column and it will give you a THR Zone for warming up and cooling down. In terms of the warm-up, this should make up the first 5 to 10 minutes of your workout and you should break your first bead of sweat during this time. In terms of the cool down, you should repeat this process for 5 to 10 minutes at the end of the workout. However, instead of breaking a sweat, your goal during the cool-down is to commence the recovery process. The cool-down will allow you to get your hear rate to come down gradually instead of just letting it “crash” by abruptly stopping your workout.
Aerobic Zone: Enter 65% in Heart Rate A box and 85% in Heart Rate B box. Click calculate in the right column and it will give you a THR Zone for working on endurance and burning calories. The bulk of your workout may fall in this zone (20 to 40 min). As your fitness level improves you may try to spend more of your time at the top end of this zone.
Interval Zone: Enter 85% in Heart Rate A box and 100% in Heart Rate B box. Click calculate in the right column and it will give you a HR Zone for working on high intensity activities/intervals of short duration (10 to 120 sec).
Many of you know that I advocate interval training. Once you’ve calculated your zones, you can do some cool things with these numbers to truly customize your workout. Here’s one example:
Let’s say you are lifting weights and you’re doing supersets (this is just one type of interval training). You can use your heart rate to determine how much rest you should take between sets. Instead of coming up with an arbitrary unit of time and then staring at the clock between supersets, you can use your THR Zone to allow your fitness level to dictate your rest period.
First, do your superset. If it’s intense enough, it will raise your HR up into your interval zone (if not, you can increase the intensity by increasing weight and/or reps and by adjusting your tempo). Once your superset is done you will rest until your HR falls down into your warm-up/cool down zone. Then start your next superset.
As your fitness improves, a couple of things will happen. First, you will need to increase the intensity of your supersets just to get your HR up into the interval zone again. Second, as your fitness increases, your HR will drop back down into the warm-up/cool down zone faster thus naturally shortening your rest period. This is a very effective way of tailoring your workouts to your fitness level and it can make a huge difference in your results.
Click here for the THR Calculator
3. Give yourself a fighting chance
When you feel pressed for time, convenient and efficient workouts are of utmost importance. Wouldn’t it be great if you could squeeze in an effective workout in the comfort of your own home? You can build yourself a home gym without a single hammer or nail and do it on a shoe-string budget. You can get a very effective workout with light kettlebells, dumbells, medicine balls, stability balls, resistance bands, etc….
I wish you and yours all the best.
Till next time… Train Like You Play, Play Like You Train.
Tax Deductions (Business Tax Deduction Tips)
Real estate depreciation offers substantial opportunity for increasing tax deductions. Most depreciation schedules are established by simply separating land and long-life improvements. This simple approach is lawful but sharply understates lawful depreciation. About 20-40% of improvements for most properties are short-life items. Short life items can be depreciated over 5, 7, or 15 years. There are about 130 short-life items that have been determined by legislation, tax court decisions and IRS rulings.
Real estate depreciation can typically be increased by 50-100% for the first 5-7 years of ownership by obtaining a cost segregation study. A cost segregation study precisely values up to 130 components of real estate that can be valued as short-life property.
By obtaining a cost segregation study, it is possible to obtain a windfall of tax deductions by “catching-up” previously under-reported depreciation. This one-time “catch-up” can occur in the first tax return filed after the cost segregation study is performed without filing any amended tax returns.
Reviewing fixed asset listings (of business personal property) can generate a meaningful amount of tax deductions. They often include items that should have been expensed, which have been sold or thrown away or which have an excessive depreciation life. Items that should have been expensed include operating expenses (sometimes included by error) and maintenance or repairs (which was necessary but did not increase the life of the assets or component.) Section 179 allows business to use up to $108,000 of 2006 capital expenditures as tax deductions. Confirm you are not capitalizing assets that could be claimed as a tax deduction.
Casualty losses also offer opportunity for tax deductions. For a casualty loss, you can deduct: 1) the market value immediately before the casualty less 2) the market value immediately after the casualty less the amount covered by insurance. The portion that is not intuitive is: the market value after the casualty is much less than the value before plus the cost to renovate. Other factors which can and should be considered for tax deductions are: lost rent/usage, stigma (in some cases), construction management, construction risks, and entrepreneurial effort.
Bad debts are a subjective matter. Judgment is required to accurately estimate the amount that should be claimed as a tax deduction. If bad debts have not been examined carefully for several years, they may offer a meaningful tax deduction opportunity. (This applies to companies who utilize accrual accounting. Companies who use cash accounting can’t claim a tax deduction for bad debt since they never recognized the revenue.)
Do well by doing good. You reduce taxes in several ways when making charitable contributions. For example, you purchased land 10 years ago for $200,000, and it is now worth $1,000,000. However, you now realize you will never use the land for the intended purpose. You can donate the land to a qualified charitable organization and take a tax deduction for $1,000,000. However, you do not have to pay capital gains taxes on the appreciation.
Tax deductions sometimes seem arcane and complicated. However, a knowledgeable team of advisors from several fields can reduce your federal income taxes. The complexity of the tax code makes it difficult for any one personal to be knowledgeable in all areas.
Cost segregation produces tax deductions and reduces federal income taxes across the country and in every size market. Below are just a few examples of cities where cost segregation generates meaningful tax deductions.
City:
- New York, NY
- Houston, TX
- Hartford, CT
- Las Vegas, NV
- Memphis, TN
- Philadelphia, PA
- Orlando, FL
- Phoenix, AZ
- Atlanta, GA
- Bridgeport, CT
- Worcester, MA
- Akron, OH
- Harrisburg, PA
- Salt Lake City, UT
- St. Louis, MO
- Portland, OR
- Scranton, PA
- Greenville, SC
- Bakersfield, CA
- Madison, WI
- Chicago, IL
- Fresno, CA
- Riverside, CA
- Albany, NY
- Indianapolis, IN
- Birmingham, AL
- Ft. Lauderdale, FL
- Baton Rouge, LA
- Augusta, GA
- Honolulu, HI
Cost segregation produces tax deductions for virtually all property types, including the following:
Property Type:
- Medical facility
- Shopping mall
- Restaurant
- Country club
- Fast food restaurant
- Power center
- Hotel
- Car wash facility
- Convenience store
- Health spa
Almost every industry, including the following, can generate cost-efficient tax deductions by using cost segregation.
Industry:
- Golf courses and country clubs
- Transportation equipment manufacturing
- Electrical component manufacturing
- Real estate lesser
- Apparel manufacturing
- Wood product manufacturing
- Plastic and rubber products manufacturing
- Furniture stores
- Beverage and tobacco product manufacturing
- Building supply dealers
Tax reduction services include federal income taxes, state income taxes and property taxes. We do not prepare income tax returns. Instead, our advisors review your circumstances and suggest cost effective options to lawfully reduce your income tax liability. 5. O’Connor & Associates is a national provider of commercial real estate consulting services including cost segregation studies, tax reduction, feasibility studies, tax return review, apartment inspections . O’connor associates services includes business valuation tax deduction, due diligence, income tax, tax reduction, property tax, feasibility studies, real estate consulting, market research, Denton Central Appraisal District, Tips and Tricks for Appealing Your Property Taxes in Collin, Collin county appraisal, Federal tax reduction