All Star Cheerleading

Posts Tagged ‘Benefits’

Muttontown charity run benefits shelter animals Newsday (subscription) Casual and competitive runners, some accompanied by pets and cheerleading parents,… newsday.com is now available at no charge to Newsday and Optimum … and more »

cheerleading – Google News

Technorati Tags: Animals, Benefits, CHARITY, Muttontown, Newsday, shelter, subscription

CHEAP INTERNATIONAL CALLS
Buy now a TravelSIM Card and save up to 90% on your international phone calls.    Use our promo code roamingfree and get Euro 5,00 for free!

Effective Team Leaders are pivotal to the success of any organization. It is the Team Leader that ensures the Team is focused on achieving organizational goals, that they are performing at a high level and that they are successful.

The New Team Leader

The role of Team Leader is a complex one involving high levels of interpersonal skills, people management competencies, process management and personal effectiveness – to name but a few.  80% of these are people centered competencies and these are very new to the beginner Team Leader.  The skills must be learnt very quickly.  Read more... (512 words, 1 image, estimated 2:03 mins reading time)

Lacrosse is a fun and high energy game that is growing quickly in the United States. Interest is starting at a young age. girls and boys alike are lining up to play this sport. The athleticism, skills and finesse needed are pulling kids from all over to engage in Lacrosse. There is a misconception of danger related to this sport however, and that raises parents concerns regarding their child participating. There has been a lot of work to help Lacrosse be a safe sport and these concerns can be put to rest. Besides, the benefits far out weigh the potential risks. 
  Read more... (717 words, estimated 2:52 mins reading time)

Many people have the desire to get into shape, lose weight, and increase bone mass. The health benefits of having a fit body are so numerous that it is a wonder why so many people do no take the plunge in starting a workout program of their own. Some benefits of developing a workout program include a decreased risk of heart disease, weight loss, and increased energy.
There are many reasons why people do not develop a workout program of their own. The most common being, the average Joe simply does not know how to develop a program they can stick with. Many people invest in home workout equipment and then they simply do not know what to do with it after that. So instead of being used, those weights and ab machines end up collecting dust in a dark corner of the basement.
You could join your neighborhood gym and invest in a few personal training sessions to learn various exercises and have a personal trainer develop a fitness program just for you. These sessions are very costly however and some people can be intimidated by joining a gym and being around muscular and fit people. Instead, they convince themselves into thinking that once they have lost a few pounds they will be worthy to begin working out in a real gym.
Thanks to the internet though, you are able to get the benefit of a personal trainer, who will develop a training program around your fitness goals at a fraction of the cost, that you can perform in the comfort of your own home. An online personal trainer gives you the chance to realistically meet your fitness goals without having to feel embarrassed or uncomfortable.
What can you expect from an online personal trainer? Online personal training programs range in price from $10 per month to $50 per month, depending on the features the program offers. Most online personal training programs will consult with you via email regarding your current fitness level and goals. They will then develop a customized strength program, customized cardiovascular program, and a customized stretching program. You will then consult with your designated personal trainer each week via email regarding your progress. Your trainer will then make adjustments to your program as needed.
Many online personal training programs will also offer you a diet plan to help you reach your weight loss goals even faster. Some go as far as to plan out a week’s worth of meals and snacks. You will also receive workout reminders at your designated time and a training log so you are sure to never forget about a workout again. If you’re feeling down, your personal trainer will also give you motivational support and help you through any plateaus you may experience. You may also be provided with a calorie calculator to allow you to count the number of calories consumed each day versus the number of calories burned.
An online personal trainer works well for someone who is self-motivated to achieve their fitness goals, but simply feels uncomfortable at the gym or lacks the time to go to a gym. For someone who procrastinates and needs to have an actual person with them to ensure that they are not cheating in their exercises, who needs someone to encourage and cheer them on, an online relationship with a personal trainer may not be the best choice for you.
If you are unsure of whether an online personal training program is right for you, most websites offer a trial membership that gives you a week or so to feel out the program. The worst thing that could happen is that you realize online personal training is not for you forcing you to finally start going to the gym. Either way you will get fit. Anyone who is self-motivated to get fit will usually excel with online personal training programs.  Read more... (668 words, estimated 2:40 mins reading time)

When you are putting your child in a gym setting, there are going to be multiple benefits in terms of the social exposure they are going to get from that. You can expect that you kid is going to talk more, they are going to know their numbers better, they are going to be able to act more appropriately, and they will know how to take their turns when playing with others. These are all things that kids enrolled in a program like My Gym are learning through the different activities and games we play. Some gym programs, like My Gym, have a circle time. At ours, we let the children introduce themselves every day, so they get used to saying their names and introducing themselves in public. And in general, they start getting used to the idea of just being involved more with big groups. They are gaining confidence by doing this every class, and that’s going to stick with them as they get older. So that’s one way that gyms allow kids to express themselves. Along with getting used to saying hello to everybody else, the kids are getting used to singing songs together and dancing in a group.   With the dance, they have to follow directions, interact with others, and not bump into people. They are expressing themselves in front of others and learning what it is like to participate in a group activity, which you just cannot get without social exposure. We also have a situation where we ask for volunteers to practice certain skills. Since we are asking who wants to be a volunteer, we are giving kids the ability to make their own choice. And usually—because they see for themselves that the volunteers are getting positive reinforcement through clapping and cheering—they decide that they are ready to participate because they want those same things, in terms of social interaction and reinforcement. But other times, they may make the choice to hang back, and that is OK too. The point is that they are able to make that call themselves. Interacting in groups also gives children the chance to see how other kids their same age are handling activities, and what the repercussions are for someone who isn’t behaving. They can see, for example, that someone who isn’t following the rules ends up in the lobby, and then they can make that choice themselves as to whether they want the same fate. They can make that choice: Do I want to continue participating and having fun, or do I want to act out? Kids are processing all of that. So the social interaction that kids get in a gym or center is really beneficial in so many ways. It is helping their confidence; it is allowing them to make decisions; and it is encouraging emotional development that you just can’t get if you are never in these group settings while you are young.  Read more... (530 words, estimated 2:07 mins reading time)

Spiritual life coaching is an amazing gift to give yourself. We all know the difficulty in changing the habitual behaviors that do not serve us, and successfully taking actions that support our desire to live a full, abundant, and peaceful life. A life coach offers support and reflection that can keep us on track with our goals in life. A spiritual life coach keeps our goals in the context of our spiritual path. 
There has been much talk recently of creating abundance. Books and movies like The Secret and What the Bleep Do We Know? tell us we create our own reality and we can have all the abundance we want if we re-structure our way of perceiving the world. This information is valuable and timely, however it is skewed in a way that over-emphasizes the materialistic drives of the culture at large, and leaves us once again grasping for something outside of ourselves and judging ourselves if we do not make material gains happen quickly. Abundance does not have to stem from need, it can arise naturally as an expression of a life lived in integrity, with openness and depth of spirit present in everything we do. A spiritual coach helps us keep that thread of depth in the forefront as we move through the world accomplishing our goals. 
A second great gift of having a life coach is accountability. Whether we are trying to create or deepen a spiritual practice, or working to establish a business, we all have habits that do not serve us, which we would like to change or transform in some way. (If not, then we would already have what we want. ) Having an impartial participant in our process to gently remind us when our actions stray from what we are trying to accomplish, and to brainstorm with us how to make commitments that are doable, is of incredible value. A good spiritual life coach can help us stop punishing ourselves as a way to stay accountable, and instead offer genuine support to live our dreams. 
Coaches give us a clear reflection that is outside the loop of our friends, family, and coworkers. They provide an objective mirror that is not caught up in the drama of our world, and this non-judging clarity facilitates transformation and progress in all the areas we are trying to change. A good coach is not a substitute for friends and family, but gives support and inspiration that revolve directly around us, without an agenda of their own. This provides a vast boost of energy to help stay connected and joyful about manifesting our dreams. 
Most importantly a good coach keeps us inspired. They remind us that working to realize our goals, or doing great things with our life, does not have to be a chore. Living and manifesting our purpose is a joy. Having someone in our court to keep us from grinding down and gritting our teeth; instead supporting us to stay energized and excited with life is invaluable. Our coach is then a loving cheerleader, supporting us no matter what the obstacle and celebrating our triumphs and successes. 
Spiritual life coaches help us keep everything in the context of our spiritual path and highest purpose. They help us create a life that is a true reflection of our spirit, inspiring us to weave our spirit into all aspects of our lives. Give yourself the gift of joyful accountability, clear reflection, and inspiration by finding a great spiritual coach to work with.  Read more... (660 words, estimated 2:38 mins reading time)

Dancing is great aerobic workout that is not only fun, but also provides a great number of astounding health benefits. Dancing is an aerobic exercise consisting of different unique steps, that are choreographed to music. Depending upon the type of dancing, whether it is the waltz or the samba, the charleston or the merengue, will determine the type of steps taken to correctly complete the dance. 
Throughout history, dancing has been a way for people to interact without words to satisfy their recreational and social needs. Dancing is very much like a mating dance. Most dances are about the seduction that takes place between lovers. However, dancing is now not only an important social activity but also a competitive sport, and with the popularity of ABC’s “Dancing with the Stars” competitive dancing has reached all new heights. 
While dancing is great fun, there are many health benefits derived from dancing, including improvement in your overall health, a reduction in stress, enhanced energy, easier digestion, weight loss, conditioning of the heart as well as lungs, improved cardiopulmonary functions and enhanced muscle tone and bone density. 
It has also been revealed that dancing can reduce the chances for developing such ailments as Alzheimer’s disease as well as other types of dementia that are commonly found in elderly people. 
Studies even reveal that dancing regularly reduces the risk of developing disorders such as carcinoma of the large intestine, diabetes, high blood pressure, and heart-related ailments. Besides these health benefits, dancing allows you to remain slim and young. It is also a great way to get rid of worries as a result of a hectic work schedule and other personal tensions. 
There are many different dance forms that offer terrific benefits to your health. However, each dance form possesses different characteristics. Benefits derived from each of these dance forms are also different, and mostly depend upon the duration of the dance, apart from your level of skill. 
For instance, belly dancing is an important dance form that finds a prominent position during celebrations and festivals. The benefits of this dance form are the prevention of lower back problems, stress reduction, and enhanced posture. Not to mention an amazing stomach. Many women belly dance to improve the firmness of their stomach. 
Likewise, ballroom dancing, sometimes known as social dancing, renders such advantages as body conditioning, increased stamina, improvement to the circulatory system, and enhanced flexibility. Not to mention that you get to wear those beautiful gowns. Ballroom dancing is considered to be the most elegant form of dance. It requires procision and grace, as well as perfect timing. 
Salsa, or the “forbidden dance” which offers benefits including endurance building, weight loss, the release of toxins through sweating, enhanced cholesterol levels, maintenance of high blood pressure, and a reduced heart rate. Salsa, with it’s closer than close dance steps is the basis for “dirty dancing” and we all know how sexual that is. 
Swing Dancing, popular in the 20s, 30s and 40s as a response to big band swing music, combines triple steps and steps with syncopated music inspired by the African American and West African cultures music and dance. It is a high paced dance form with lots of energy, and its popularity has not dwindled over the years. Swing dancing is probably one of the most popular forms of dance. 
There is also square dancing, a very popular form of dance in the South, conditions the cardiovascular system, enhances cholesterol levels, strengthens the bones, and conditions the muscles. 
Other important dance forms that offer different health benefits are jazz dance that combine diverse steps; Flamenco dancing, an essential part of Spanish culture; tap, an important rhythmic as well as recreational dance form; modern dance of distinctive styles; folk dance, an important segment of most festivals and celebrations; Chinese dance consisting of classical as well as ethnic steps; ballet, which builds incredible stamina and balance. 
Above all, dancing is considered a great way to burn calories. However, the amount of calories depends upon the type of dance. For example, swing dancing burns almost 235 calories per hour. Likewise, ballroom dancing burns nearly 265. In the case of square dancing, it burns about 280. Dance forms such as belly and salsa burn 400 plus calories per hour. 
Apart from these health benefits, dancing is also considered an excellent way to add that extra cheer to your life, thereby making each day more fulfilling. 
Life is full of emotions, and an exercise plan coupled with rhythmic movements such as dance is a great way to lift your emotions, bringing more joy and fulfillment to your life. Dance might just be the perfect aerobic exercise that can help you move according to your life’s changing emotions and rhythms. 
Nowadays, a number of options are available to practice different types of dance. One can lean how to dance by taking a class locally at their gym or at a dance studio or perhaps on their own by purchasing a DVD on a particular style of dance. However you choose to approach the subject I strongly encourage you to get out there and dance.  Read more... (904 words, estimated 3:37 mins reading time)

The news is out. Listen to the radio. Watch tv. Read a magazine. Everyone is delivering the news about longevity. The expression 40 is the new 30 — or 50 is the new 40 are repeated almost daily. Everyone feels the need to look younger, act younger, dress in their daughter’s clothes. How about the need to FEEL younger. 
No one — and I mean no one wants to see a mature woman in a bikini or the guy in his late forties swimming in a speedo. People hardly know where to look. Instead of worrying about appearance why not concentrate on keeping yourself healthy. There are certainly enough products being sold to help you accomplish it. 
Start cultivating good health habits while you are young. You can do these quickly in between classes or before the kids get home from school. These eight small habits will assist you in feeling great well into your golden years. The goal should be what activities you can do and enjoy — not how you look while doing them. Try to incorporate these eight simple tips into your routine and see what it does for you. 
Stop to rest your eyes: In the middle of each day especially during allergy season sit in a comfortable chair. Use eye drops for red, itchey eyes. Then cover your eyes with a warm washcloth. Let your thoughts take you out of your surroundings for ten minutes. While the eye drops are soothing your eyes your pleasant thoughts are relaxing your entire body. 
Take ten deep breaths: Breathe in as deeply as you can — then count to ten — then breathe out as slowly as you can. If you have any nasal stuffiness or feel a cold coming on rub some Vick’s Vapo Rub on your chest. It is a safe product that has been produced for ages. The vapors will remind you to breathe more deeply. This is good for your lungs. It keeps them clear and your breathing easy. 
Take a walk every day. Your kids will love to go with you (if you have kids). A good walking or running shoe will make this activity even more pleasant. Dr. Scholls makes insoles for every type of shoe. There are gel-filled insoles available also. Be sure you try the shoes on with the insoles of your choice inserted to make sure they fit. 
Do the following 50 times: Holding two small rubber balls, squeeze and release repeatedly. This exercise is used in physical therapy sessions at hospitals and rehabilitation centers. Do it while still young to avoid future stiffness. There are wrist braces made with a metal insert and a soft material covering the metal. If you should ever sprain a wrist the ball exercise will help you recover use of your hand. 
Follow a personal care routine: You’re an adult — I don’t have to remind you to brush your teeth. You can whiten in all flavors. Some get rid of plaque. There’s a sensitive formula and one for smokers. There’s one mouthwash that kids use before brushing. And a wide array of mouthwash for adults. Dental floss is important too. 
Warm foot bath: Once a week let your feet soak for ten minutes in warm water. Dr. Scholls has a special salt to soak in. It comes conveniently packaged for individual use. A peppermint gel rubbed on feet and legs is invigorating. For anyone with bunion or callous problems there are many bandages and ointments. 
Talk to someone: Spend ten minutes on the phone, chat with a neighbor or go online and join a friendly group. You can discuss the new products made just for kids. Preventative medicine many of them and fun to use. 
Smile: You can smile at someone or just grin when you’re alone. By smiling you automatically cheer yourself up. If already happy, you’ll get happier. No magic. When you use the “smile muscles” on your face it has that effect. Whenever your lips are chapped it hurts to smile though. Chapstick is available in regular flavors and medicated. 
Each day — start with your eyes and work your way down following these habits. You can finish each one in as little as ten minutes. Six weeks from now you’ll feel good enough to smile without having to be reminded. 
The news is out. Listen to the radio. Watch tv. Read a magazine. Everyone is delivering the news about longevity. The expression 40 is the new 30 — or 50 is the new 40 are repeated almost daily. Everyone feels the need to look younger, act younger, dress in their daughter’s clothes. How about the need to FEEL younger. No one — and I mean no one wants to see a mature woman in a bikini or the guy in his late forties swimming in a speedo. People hardly know where to look. Instead of worrying about appearance why not concentrate on keeping yourself healthy. There are certainly enough products being sold to help you accomplish it. 
Start cultivating good health habits while you are young. You can do these quickly in between classes or before the kids get home from school. These eight small habits will assist you in feeling great well into your golden years. The goal should be what activities you can do and enjoy — not how you look while doing them. Try to incorporate these eight simple tips into your routine and see what it does for you. 
Stop to rest your eyes: In the middle of each day especially during allergy season sit in a comfortable chair. Use eye drops for red, itchey eyes. Then cover your eyes with a warm washcloth. Let your thoughts take you out of your surroundings for ten minutes. While the eye drops are soothing your eyes your pleasant thoughts are relaxing your entire body. 
Take ten deep breaths: Breathe in as deeply as you can — then count to ten — then breathe out as slowly as you can. If you have any nasal stuffiness or feel a cold coming on rub some Vick’s Vapo Rub on your chest. It is a safe product that has been produced for ages. The vapors will remind you to breathe more deeply. This is good for your lungs. It keeps them clear and your breathing easy. Take a walk every day. Your kids will love to go with you (if you have kids). A good walking or running shoe will make this activity even more pleasant. Dr. Scholls makes insoles for every type of shoe. There are gel-filled insoles available also. Be sure you try the shoes on with the insoles of your choice inserted to make sure they fit. 
Do the following 50 times: Holding two small rubber balls, squeeze and release repeatedly. This exercise is used in physical therapy sessions at hospitals and rehabilitation centers. Do it while still young to avoid future stiffness. There are wrist braces made with a metal insert and a soft material covering the metal. If you should ever sprain a wrist the ball exercise will help you recover use of your hand. 
Follow a personal care routine: You’re an adult — I don’t have to remind you to brush your teeth. You can whiten in all flavors. Some get rid of plaque. There’s a sensitive formula and one for smokers. There’s one mouthwash that kids use before brushing. And a wide array of mouthwash for adults. Dental floss is important too. 
Warm foot bath: Once a week let your feet soak for ten minutes in warm water. Dr. Scholls has a special salt to soak in. It comes conveniently packaged for individual use. A peppermint gel rubbed on feet and legs is invigorating. For anyone with bunion or callous problems there are many bandages and ointments. 
Talk to someone: Spend ten minutes on the phone, chat with a neighbor or go online and join a friendly group. You can discuss the new products made just for kids. Preventative medicine many of them and fun to use. 
Smile: You can smile at someone or just grin when you’re alone. By smiling you automatically cheer yourself up. If already happy, you’ll get happier. No magic. When you use the “smile muscles” on your face it has that effect. Whenever your lips are chapped it hurts to smile though. Chapstick is available in regular flavors and medicated. Each day — start with your eyes and work your way down following these habits. You can finish each one in as little as ten minutes. Six weeks from now you’ll feel good enough to smile without having to be reminded.  Read more... (1468 words, estimated 5:52 mins reading time)

You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go. ~~Dr. SeussWhether you go alone or with a friend, the benefits of walking are many and varied. According to the American Academy of Orthopedic Surgeons, a brisk walk increases oxygen intake and gets the heart pumping, which in turn can contribute to lower blood pressure. Other benefits of walking include stemming the onset of degenerative joint disease, helping to reduce stress, and aiding in getting a good night’s sleep. I often hear people say that they enjoy walking after they get out the door and on their way—but that they find it difficult to get started. Knowing the benefits of walking just aren’t enough. Knowing the many personal rewards that can come with walking, however, have helped many of my clients get out and get moving. In order to find your motivation, choose from the categories below to identify your own personal rewards. Mix and match various types of walking in your schedule to prevent boredom and to reap the full myriad of benefits of walking. Personal Reward: Spiritual/Mental CenteringIn the book Walking in This World, author Julia Cameron says, “Most of us spend life on the run, too busy and too hurried to walk anywhere. Beset by problems and difficulties, we feel walking is a frivolous waste of time. ‘When will I do it?’ becomes one more problem . . . the truth is that walking holds our solutions. ” Susan Cosio, a chaplain who recorded her essay, “A Daily Walk Just to Listen,” for NPR’s This I Believe series, would agree. She says, “On my daily walks, I’ve recognized how to parent my children through difficult situations, been prompted to call a friend I hadn’t heard from in a while and felt compelled to reach out to strangers who soon became my friends. I believe in a daily walk to listen because that is when I am close to God; that is when I find my way. ”The benefits of walking for these women went far beyond physical health and into the spiritual. This can be your personal reward for walking, as well. Focus on breathing, or end your walk with a labyrinth walk for additional centering. Personal Reward: Multi-taskingOne of the many benefits of walking is that it requires no particular time commitment. Find times when you can sneak in short walks. One mother says, “My oldest one has cheerleading two times a week; while she does that I walk four times around the track with the baby in a stroller. ”Schedule the time to walk to appointments or classes. I try to always walk to the library and to my yoga class.   Your personal reward might be walking on the treadmill so that you have time to read or watch TV while you walk. The benefits of walking, and in fact your personal reward, are twofold here—exercise and entertainment. There are more than 80,000 regularly updated, free podcast (internet radio) programs now available for download onto iPods or other MP3 players. You can learn a language, get weight-loss tips, or listen to your favorite talk radio programs on your own schedule while you walk. Less tech-savvy folks can get a portable CD player and check out audio books from the library. Personal Reward: Calorie BurningKeep in mind that the number of calories burned while walking varies greatly according to your pace. A leisurely stroll burns about the same number of calories as activities such as putting away laundry and other housework—about 75 calories an hour; while race walking (at four mph) can burn up to 350 calories per hour for a 155 pound person. The more the that you weigh, the more calories you burn. Have you seen people walking with trekking poles? This is known as Nordic walking. With the upper-body workout that ensues, you can stay at the same pace, yet burn 40% more calories. The benefits of walking in this fashion are clear, and your personal reward will be weight loss and a new level of fitness. Personal Reward: SocializingThis personal reward could fall under multi-tasking because you get to bond with a friend or family member while enjoying other benefits of walking as well. Just keep in mind that your companion may have her own pace and attention span. It could be nothing but an exercise in patience if you’re trying to get a cardio workout and your friend is constantly getting the dog leash unwound from the baby stroller. Still, many people find that the ability to socialize is one of the most fulfilling personal rewards and one of the greatest benefits of walking. Personal Reward: AccomplishmentIf you are the competitive type, then you’ll want to have a pedometer or track a specific goal. Even if you aren’t competitive by nature, marking your daily distance on a calendar, aiming to achieve 10,000 steps a day, or using a training schedule to walk a marathon may help to keep you moving. One of the greatest personal awards is a sense of achievement, and one of the greatest benefits of walking can be proving to yourself just how much you can achieve.  Read more... (1014 words, estimated 4:03 mins reading time)

Effective Team Leaders are pivotal to the success of any organization. It is the Team Leader that ensures the Team is focused on achieving organizational goals, that they are performing at a high level and that they are successful. The New Team Leader The role of Team Leader is a complex one involving high levels of interpersonal skills, people management competencies, process management and personal effectiveness – to name but a few.  80% of these are people centered competencies and these are very new to the beginner Team Leader.  The skills must be learnt very quickly. It is not just the quantity of these new skills that makes this learning challenging, but the very nature of people centered competencies complicates everything. We are talking about the way that person looks, the way he or she is perceived by others, the way their behaviour impacts on others. Talking about these areas in public threatens our self image and even how we view our world. Training your Team Leaders Theoretical learning in a public training group can teach us some of the framework of Leadership. However, in a public classroom style environment, it is almost impossible to remove the blocks created by that self image barrier. Few internalize the learning and apply it in the workplace. A tailored in-house training program, where good trainer can create a coaching style learning environment, is the ideal training ground for a group of Team Leaders. A well designed customized program will be set entirely in the real environment of that group of Leaders, using their internal organizational processes, values and context. Here they can gain the theory, and they can also practice their leadership skills in a safe and non threatening environment. They can role-play holding team meetings, giving motivational team talks and holding one-to-one coaching sessions with their Team members. They can receive coaching and feedback initially from the Trainer, but as their skills develop, the Team Leaders can apply their skills by coaching each other. By the end of their Team Leader training program they not only have learnt, practiced and improved their skills, but they have bonded as a highly effective ‘Team’ of Team Leaders. They have a shared focus which is aligned to that organization’s purpose and goals, and they have a shared understanding of the Leadership role in that particular Company. Working together after the in-house program,  they are encourage and challenge each other to apply the learning in the workplace. They are comfortable giving feedback to each other, and this will stimulate and motivate each to improve their people skills and Leadership qualities. They hit the ground running, and with supporters to cheer them on.  Read more... (483 words, estimated 1:56 mins reading time)