Francis St. Holder and Weightlifting Facts

Weightlifting and weight training are two of Francis St. Holder's preferred methods for physical fitness in Washington DC. Weightlifting is an exercise technique that is often associated with the largest and most muscular men and women, though anyone in moderate physical condition can benefit from a weightlifting program. The following little-known facts about weightlifting may convince others to try the format themselves.

• There is a difference between bodybuilding and strength training. Bodybuilders, those that enter competitions, are interested in becoming as large as possible in regard to their muscle mass. A bodybuilder will use lighter weights and try for many more repetitions with those weights. A strength training programs seeks to increase the athlete's overall strength. This means using much heavier weights and anticipating far fewer repetitions.
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  Using weights to exercise does not automatically mean that the trainer will become large, which is a positive for many women who are interested in the technique. There are some very strong weightlifters who are actually small in stature and physique. When a trainer uses weights to gain strength, they are also improving the health and strength of their nervous system, which is equally important for overall neuromuscular strength.
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  For a more effective weight training workout, the trainer should select free weights over those connected to a machine. When they lift free weights, they are forcing their muscles to have more control to maintain the proper forms. This gives muscles a more thorough workout, a fact that Francis St. Holder really appreciates while he uses free weights himself.

Francis St. Holder and Common Security Services

Security services are a field that Francis St. Holder has spent time studying while serving as an IT executive in Washington DC. As technology continues to grow, the level and types of services available to clients expands accordingly. The following are the most common types of security services that are available for the public and private sectors.

• Personal security service finds a security business providing human protection for an individual client or group of clients. The most common form of personal security is the use of a bodyguard. Depending on the status and needs of the client being watched, one or more bodyguards may be contracted to cover the client.
• Business security services vary in options and severity depending on the type of business and what assets are kept on site. A basic level of business security will involve cameras and monitoring devices that can be viewed remotely. For larger-scale or higher revenue installations, the business security service may include armed guards that patrol the property during and after business hours.
• Home security services are the most popular as they act as a first level of protection for a homeowner and their family. Installations such as security alarms, surveillance cameras, and wireless security products are commonplace. These systems offer protection from theft as well as a link to emergency personnel in case of fire.
• Vehicle security systems are becoming second-nature to the automotive industry. Francis St. Holder has witnessed the rise in vehicles that come equipped with options such as OnStar.

Francis St. Holder Explains CrossFit

As a professional in Washington Dc who is committed to his own fitness, Francis St. Holder explores many different exercise styles, such as the popular regimen of CrossFit. This newer form of fitness has grown in popularity and regularity around the world, to the point where there are even CrossFit Games televised on ESPN. People who are new to the CrossFit world may be intimidated by the language used on the Internet and in the gym. Here, Mr. Holder explains the most commonly used CrossFit terms.

To become good at CrossFit, an athlete must understand the principles of the program. Developed and used by everyone from tactical military personnel and law enforcement officers to martial artists and professional athletes, the premise of CrossFit is that the program is ever-changing and highly unpredictable. This constant fluctuation that is built into each workout keeps the body and mind active. CrossFit is appropriate for men and women.

A Box is the area where a person chooses to do their CrossFit program exercises. This Box could be located in a professional gym or even at home. What sets this area apart from others is that it contains all of the necessary equipment that a CrossFitter will need, such as free weights, kettlebells, and a pull-up bar. A proper CrossFit Box will not have extra equipment that is unnecessary or distracting.
All CrossFit routines are focused on ten physical skills that the creators deem necessary for optimum physical fitness. These include cardiovascular and respiratory endurance, strength, stamina, power, flexibility, speed, agility, accuracy, coordination, and balance.

CrossFit routines are delivered as a WOD or Workout of the Day. These are individual programs that are given as daily suggestions for a workout that meets the needs of the ten physical fitness goals. Each WOD can be completed as an AMRAP (as many repetitions as possible) style or using the for time method which involves counting how many reps the person accomplishes in a given time. With both styles, a score is calculated based upon number of reps and speed of completion, which makes CrossFit a highly competitive workout system.

While the standard WODs are rigorous, those who are looking for an even more grueling routine will want to try the Hero WODs offered by CrossFit. These daily workouts are named after fallen servicemen, firefighters, and police officers that died in the line of duty. Each is very difficult and should only be tried by athletes who have a handle on the basic WODs.

For an even more difficult and gut-wrenching experience, CrossFitters complete the WODs that are named after women, such as the Fran, Isabel, and the Grace.  Francis St. Holder finds these to be challenging but incredibly rewarding in the end.

Francis St. Holder Answers Common IT Networking Questions

As an IT Executive in Washington, Francis St. Holder is very familiar with the common and complex components of an Information Technology (IT) networking system. For those who are considering a career in this field, or for others who are overwhelmed by the many terms used in the industry, he answers the following IT questions.

What is a Local Area Network? 

A LAN, or Local Area Network is the group of computers that are connected together in one location, such as an office building or school. The LAN is self-contained and often not connected to an outside hub or server.

What is a link? 

In the IT world, a link is an electronic connection between any two devices. This link is likely established through a physical connection, such as a cable. A link can also refer to the wireless connection between two or more devices. When the link is disrupted or not connected properly, the two devices cannot communicate with each other. Common links include the connection of a computer to a printer, two computers through a router, or any device that connects to the Internet.

What is a router? 

When connecting or establishing a link between two or more devices, a router is often needed. This small device is an intelligent system that can choose the fastest paths for information to travel based on the parameters it is given when the operator sets up the system. If an IT professional wishes two stand-alone computers to have communication abilities, they must be connected through a router.

What is a Virtual Private Network? 

A VPN, or Virtual Private Network, is an information transfer and communication pathway that is secure. This means that a computer in one location can communicate private information to a server around the world through the Internet if a VPN is established.

What is the Network Interface Card? 

A Network Interface Card, also known as a NIC, is a small “card” that is physically plugged into a computer. This card allows the computer to connect to a network through a routing device. Every individual NIC card provides its own media access control (MAC) address, allowing that computer to be recognized and labeled on the network. This differentiation gives the user the ability to access the computer of their choice from anywhere else on the network.

What is a proxy server? 

A proxy server is a security system that is implemented to protect the privacy of a network. When an IT professional, such as Francis St. Holder, enables a proxy server, they are ensuring that outsiders who have knowledge of the system's Internet Protocol (IP) address cannot trace that individual IP address back to the physical location of the network and connected computers.