Personal Training

psychetruth

MySpace Friend Me www.myspace.com 5 Minute Tone Body, Abs Workout Fitness Training w/ Tammy Five min exercise routine to tone your abs for a great bikini body. Related Videos 5 Minute Tone Body, Butt Workout, Fitness Training w/ Tammy www.youtube.com

Shane Crafton


When purchasing any weight loss product, it is important to do your research. Many people are exchanging their opinions about Weight Loss on DietBlogTalk.com

For an additional source, check out Weight Loss on the very popular Sensational.com

Why It Is Important To Maintain A Healthy Weight

There is a simple way to keep you heart, mind and body overall in good health: maintain a weight appropriate for your build, gender and age. Though it may seem like a simple matter, a healthy weight can prevent heart disease, high blood sugar and cholesterol, certain kinds of cancer, and depression; this is not to mention the obvious improvement in overall appearance and self-image. And despite what many people think about losing weight, it can be quite simple—a routine of healthy eating and daily exercise plus proper supplementation is often enough to take off and keep off extra weight.

What To Look For In A Diet

A diet that is designed around healthy and permanent weight loss will be based on nourishment rather than deprivation. People who reach a healthy weight and maintain it usually do so by eating a well-rounded diet of fresh foods from each food group. Such a diet serves two purposes for the dieter by keeping hunger at bay while also stimulating the metabolism to burn faster. Diet guides, weight loss cookbooks, and structured meal plans can provide dieters with a way to stay focused on their goals.

Exercise, too, can become easier when certain resources are employed. At-home exercise equipment is often a good way to exercise, as it is convenient for the dieter; workout DVDs and book-based programs provide a similar benefit. As long as the dieter is keeping up her heart rate for at least 30 minutes at a time, she can assume it has been a productive workout that may lead to weight loss. It is recommended that those losing weight stay active nearly every day in order to experience continuous benefits (fat being turned to energy, a faster metabolism, creation of lean muscle, etc).

You may also want to try one of the proven weight loss supplements now available. When used in conjunction with diet and exercise they can offer some good assistance. Look for one with ingredients that burn fat and help to control the appetite and cravings.

Where To Find Good Information

Any dieter seeking free information can find what they’re looking for online—there are many sites devoted to dieting, exercising and the products that make weight loss easier. You can tell a reputable weight loss site based on its affirmation of eating well and staying fit as the keys to weight loss; another indication is its unbiased look at supplements and equipment. A product site should feature comments from consumers or a user-run rating system. Message boards and forums that allow dieters to post can also be a great place to ask questions or find encouragement from others who are losing weight.

Conclusion

Thankfully, the increase in obese and overweight people has been met with the creation of new resources to help all people lose weight. Maintaining an ideal weight yields so many benefits, from a great looking body to a healthy heart, that there is no reason to not start on the path to weight loss right away. Let today be the day you gather weight loss resources (cookbooks, guides, meal plans), exercise supports (equipment, DVDs, books by the experts) and online information so you can begin burning fat, defeating your cravings and working your way to a better you.

tdangel30


The University of South Florida offers an online program for personal training and it’s $259 per course (5 course to become certified) Can’t I just order study materials and take the certification exam on my own and it be cheaper? Does anyone know if there are any differences in the two certificates? They look the same to me but doing it on my own would be WAY cheaper. Thanks for any advice in this matter.

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Abhishek Agarwal


What do you think of when you hear the term “sports fitness”? Do you see football players on the field, soccer players scuffling over a ball, a volleyball team at the beach, or a tennis match? There is a tendency to understand the term to mean the sport itself, rather than a way to stay fit.

People engage in sports for specific recreation-related reasons like entertainment, competition, or self-satisfaction. Because sports involve physical activity, most fitness experts and health care professionals know that sports is one way to stay fit and healthy. Sports fitness, as opposed to “exercise” or “physical fitness,” however, involves developing a skill or ability. Sports fitness is an opportunity for personal growth.

Sports enthusiasts may be more likely to maintain a healthy lifestyle (although some would question that assertion) because of the inherent discipline and physical demands. But sports fitness can also mean weight loss, better mobility, greater energy, and a host of the things we use to describe good health. Sports fitness is a character-building pursuit.

Sports do teach people to value their health. Without health, they couldn’t maintain the energy and vitality necessary to participate. Especially if they are in professional sports, their livelihood may depend on their fitness and health. Sports fitness is a lifestyle.

Let’s assume, for a minute, that you are a person who needs more exercise to get or stay physically fit and healthy. You have many options: gyms, health centers, home exercise. You can do aerobic exercise routines, undertake a weight training program, or spend hours on an exercise bike or treadmill. Those are all beneficial activities. But some of us find them boring. We won’t stick to them because we’re not having fun. Sports fitness is fun!

One way to get healthy and have fun at the same time is to pursue sports fitness. You can get your workout on the basketball court or baseball field. You can enter swimming competitions or run marathons. These exercise routines involve other people, interaction, and FUN! So, let’s say you’ve decided to get your exercise through sports fitness.

There are some things you should know about things you can do to assure sports fitness is a safe, healthy program for you:

1. Get a Lot of Fluids

We can go days, even months, without food. But we can’t live without frequent drinking water. It’s the most important nutrient we’ll ever consume. And when you’re engaged in sports, you perspire more, losing that precious liquid gold. In fact, if you lose too many fluids without replacing them, you could have very serious health problems. In the extreme, you could die.

So when you’re engaged in strenuous exercise, you should always drink water to replace what you’re losing through sweat. Some sports involve losing fluids so rapidly that it would not be possible to replace them with water alone. In fact, drinking too much plain water at once can lead to a toxic reaction (water intoxication) due to an unhealthy balance of electrolytes in the body. To avoid dehydration and water intoxication while playing sports, experts recommend sports drinks. They come in three categories.

Isotonic sports drinks contain a similar balance of water and other nutrients as in the human body, including 6-8% sugar. Hypertonic sports drinks contain less water and more sugar than the human body. Hypotonic sports drinks contain more water and less sugar than the human body. Most of the sports drinks on the market are isotonic.

No matter which you choose, sports drinks have two important ingredients you won’t find in plain water: carbohydrates and electrolytes. Carbohydrates help keep energy levels up, and a proper balance of electrolytes (made up of sodium, potassium, calcium, magnesium, chloride, phosphate, and hydrogen carbonate) is essential to well-being. Drinking a lot of fluids is essential for sports fitness.

2. Eat more Fruits and Vegetables

The strenuous exercise involved in sports rapidly depletes the body of essential vitamins and minerals. Fruits and vegetables contain essential nutrients. When you’re engaged in sports fitness program, make it a habit every day to eat a dark green vegetable, a yellow or orange fruit or vegetable, a red fruit or vegetable, beans or nuts, and a citrus fruit like oranges. Sports fitness involves a healthy, balanced diet.

3. Protect your Bones

Obviously, people involved in sports fitness are at a higher risk of injuries, including broken bones. The more you can do to keep your bones strong, the better off you will be. Be sure your diet includes calcium sources like sardines, tofu, and dairy products, etc. You might also consider adding a calcium supplement to your daily routine. Not only will your bones withstand the bumps and crashes you get on the court or field, you’ll be getting a head start in fending off the dreaded osteoporosis.

4. Warm Up and Cool Down

You may strain a muscle or fall prey to another type of injury if you’re body isn’t loose and limber when you start playing any kind of rigorous sport. Like runners, stretching routines are a great way to get limber. And more active warm-ups get your heart rate going gradually.

After the game is over, don’t go straight to the clubhouse or bar. Do a few cool down exercises to gradually release tension and transition to less activity. You have fewer sore muscles and less tightness if you do. Sports fitness involves responsible preparation and follow-through.

Participating sports is a great way to get and stay physically fit and to have an active, interesting social life. Sports fitness allows you to meet more active people interested in health and fitness who can help you stay motivated and involved. The best thing about sports fitness is that you get a great workout while you’re having a great time. It’s the best of both worlds!

?TeenieWoo?


What exercises can I do to get rid of back bulges/fat that are right where my bras sits? Is there a website that can show me pictures as well? I have a work-out band, which I love to use, so is there an exercise that can be involved with that? Thanks tons.

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Nick


Why don’t you step into my office for a second and give me the truth. As interested as you are in health and fitness, as enjoyable and satisfying as it may be for you to run quickly or lift an impressively heavy weight, the real reason why most of you read my regular personal training column here at AskMen is because you want to look good naked. Sharp clothes and a good patter may bring confidence, but there is nothing, and I mean nothing, like the security of knowing that you actually look even better out of your clothes rather than in them. If the wares that you can display are tight, taught, and trained then your confidence is sky high.

Because the eyes are drawn instinctively to the centre of the body it comes as no surprise that the key physical component to looking good naked (or at least the key component that it isn’t at God’s mercy in the genetic endowment lottery) is having a well developed set of abdominals. An impressive six pack sets you apart from the beefed up puddings we inevitably find waddling around every gym in the country, and indicate the strength, speed and leanness that is the hallmark of every notable body ranging from the likes of Brad Pitt and Daniel Craig right through to the young Schwarzenegger in his bodybuilding pomp. In fact if you want an interesting lesson in the oft debated “ideal physique”, you can do no better than look at the most physically awe inspiring body I myself have ever witnessed – Michelangelo’s sculpture of David:

Although to the modern eye, the David sculpture may not be the most heavily muscled or even “ripped” physique in existence, the proportions are perfect and the midsection musculature notably developed from top to bottom, from the intercostals, right down to the obliques. As a personal trainer I am aware that this is the proportion if physique that most of my personal training clients are aiming for.

An Abdominal Anatomy Lesson

Although we commonly refer to them as “nice abs”, any one of you who has strived to develop an outstanding six pack will appreciate that it takes far more than doing a few sets of crunches tagged onto the end of your workout.

First of all the abs aren’t merely the “abs”. A great looking (and physically strong) midsection comprises of the rectus abdominis (the six pack muscles) that is responsible for flexing the lumbar spine and depressing the ribcage; the external obliques (the muscles that sit just over the iliac crest) that compress the abdomen and that the contraction of one side only bends the trunk laterally to the contracted side whilst rotating it to the opposite side; and the external intercostals (the muscles that sit over the lower borders of the ribs) that stabilise the ribcage during any trunk movement.

An appreciation of abdominal anatomy should help you to construct the right training programme to achieve maximum development. What makes a well defined and developed midsection look so impressive is that there is a lot of visual stimulus for the eye to be drawn to, so my experience has proven time and again that working abs from a multitude of angles is always the best way to go for maximum results in minimum time.

Quick Fix Six-Packs

Normally I make a point of stressing that success in the gym and with a personal trainer is all about paying your dues, and doing everything right time after time. Well just for once I am going to appeal to the quick fix merchants amongst you and reveal that it takes just 6 weeks of intensive training to develop your abdominal muscles to their full potential. Yes that’s right. Six weeks is all it takes. That isn’t a typo.

Now I should make myself clear, that is six weeks of gut busting (pardon the pun) all out effort where you train your abs 3 times a week for 20 minutes at a time with an intensity that would make Michael Phelps wince. But if you think about it, that is only 6 hours work for a lifetime of rippling abdominal development. After that your basic weight training movements such as squats, dips and chin ups should provide more than enough stimulus to maintain your new found midsection muscles.

And how do you achieve this miraculous feat? Not by doing 1000’s of sit ups that’s for sure! Contrary to popular belief (one still put out there by mnay misguided personal trainers) the abdominals are composed primarily of fast twitch muscle fibres, which means that they have the potential to grow quickly and respond best to rep ranges in the 8-12 bracket with a total time under tension (individual set duration) of 30-40 seconds. What works best then is to pick a series of midsection exercises (7-10 different movements) with resistance that allows for a 30-40 second set duration and then move from exercise to exercise in one giant set, resting for 15-30 seconds between sets, and 2 minutes between each individual giant set for a total of 3 giant sets.

Six-Pack Programme

The following is an example of a highly effective abdominal training programme that I myself used for a recent photo shoot. The proof of the pudding is always in the eating and this programme that I am about to give you produced the photo below of my own midsection:

Hanging Garhammer Raises – 25 reps / 1010 tempo (1 second down / 0 seconds pause at the bottom of the movement / 1 second up / 0 second pause at the top of the movement)

Hang from a chin-up bar and then raise your legs so that they are parallel to the floor. Then and only then do you start the exercise by curling the trunk up. Yes, this will be a limited range of motion, but that’s why you do high reps in order to keep the time under tension within the appropriate parameters. The better you become at this exercise the straighter you should have your legs. Top athletes of mine perform 50 straight legged hanging Garhammer raises in succession!

Weighted Crunches on a Swiss Ball – 10 reps / 2012 tempo

While lying on a Swiss Ball and holding a dumbbell on your chest, curl yourself up. Ensure that you place the ball under your lumbar region (between the hips and the rib cage basically).

Decline Leg Raises – 10 reps / 4010 tempo

Lie on your back on a decline board and then raise your legs until they are perpendicular to your body then shoot your hips up to form a bow shape from head to toe. Slowly lower your body staying as rigid as possible.

Praying Mantis – 10 reps / 4010 tempo

Kneeling on the floor, place your forearms in front of you and parallel to each other across a Swiss Ball. Draw your tummy button inward and slowly roll forward whilst keeping a neutral spine. Go as deep as you can whilst keeping perfect spinal alignment. The key point with this exercise is to roll forward as far as possible without losing your original back angle. If your lower back starts to sink down at all then you’ve gone too far.

Medicine Ball Curl Ups – 15 reps / 10X0 tempo (”x” means explosive!)

Lie on your back with your knees bent at 90 degrees and feet flat on the floor. Have a partner throw a medicine ball into your hands as you curl downwards, and as you curl (quickly!) upwards simultaneously throw the ball back to him.

Prone Jack Knife on a Swiss Ball – 10 reps / 2011 tempo

Place your hands on the floor with your feet on a Swiss ball in a regular push up position. Draw your knees into your chest whilst trying to limit spinal movement. Think of drawing your hips up towards your knees.

Incline Russian twist – 15 reps / 2010 tempo

Sit in an incline sit up bench and do a half sit-up so that your lower back is off the board. You must strive to maintain that position during the whole exercise. Then rotate your torso from side to side. The arms are fully stretched out in front of you and they should move — only the trunk is mobile. Really dig deep and try for the longest range of motion possible.

Low Pulley Reverse Crunches – 10 reps / 2012 tempo

Attach a looped rope or weight belt to the low end of a cable pulley. Lie on your back in front of the machine and hook your legs through the loop. Ensure that your knees are bent and that the loop is resting securely on your lower thighs. It also helps if you try to place hands under your glutes.

Exhale, pulling your knees toward your chest as you contract your abs. Keep your spine flat to ensure the lower abs are doing most of the lifting

Eccentric Leg Raises – 15 reps / 10X0 tempo

Perform regular leg raises but at the top of the movement have a partner explosively push your feet downwards and towards the floor. Do I have to tell you that you must resist this manfully? And yes, by this stage you should be feeling weak, in burning pain, and be ready to curse me and my descendants for at least the next three generations. Especially when you realise that you have 2 more of these giant sets to go…

Personal Training Abdominal Cheat Sheet

Here are a few pointers to aid in isolating the upper abs so that the hips and other associated muscles don’t take over, as so often happens with regular sit-up type movements.

1) Adopt a convex posture and place the chin on chest – this preloads the abdominals making them work more effectively and harder.

2) Turn the feet in and push your big toes together – this neutralises the psoas and adductor muscles ensuring that you correctly emphasise the abdominal muscles themselves.

3) Put your tongue on the roof of your mouth as this activates the abdominal muscles.

The same principles hold true for lower abdominal exercises except that a flat spine position should be adopted.

“You can’t flex fat”

Awh, you knew this one was coming. All the stomach muscles in the world are utterly useless at impressing unless they can be seen. Ditch the doughnuts and cheese sandwiches, go to some of our earlier articles on BioSignature Modulation, and be prepared to exert self control. There is no substitute for discipline, especially if you really do want to look good naked.

Steve Hochman


Let’s face it, we all want to be in shape and catch someone’s eye. None of us like putting on our clothes and seeing our tummy hang over our jeans or our arms looking like a set of bat wings. With multi-joint exercises, you’ll be able to blast away fat at record speed, as well as get your chest, abs, shoulders, back and arms into the best shape they’ve ever been in your life.

When you want to find a way to build strength and fire up your metabolism to burn away all that fat, it is best that you concentrate your exercise routine on including exercises that deal with many joints at the same time. With a perfect foundation, you’ll be able to add lean muscle as well as burn fat. To do this, it is very important to know many single-joint and multi-joint exercises.

What exactly is the difference between single-joint and multi-joint exercises?

Single-joint exercises usually work and engage muscles that surround and focus on one moving joint. An example of this would be a bicep curl because it only moves the elbow joint. Multi-joint exercises are those that engage in rotation around many joints. Multi-joint exercises are said to stimulate how our body both works and plays. Many of our daily movements require multi-joint exercises.

This is precisely why we need to use multi-joint exercises, simply because they determine how our body works and moves. With daily activities, our bodies don’t just use one muscle or one joint at a time. Something as simple as walking is a multi-joint activity. Though walking isn’t complicated, it involves every joint and muscle in our lower extremities.

Why are multi-joint exercises important in a regular exercise routine?

1. Time efficiency. Multi-joint exercises are able to save you time that you have to spend in the gym working out. Because these exercises are able to allow you to engage in many muscles and joints all in the same exercise, you are able to work more of your body, decreasing the amount of time you have to spend.

2. High metabolic cost. That’s right! Doctors have even been able to prove that multi-joint exercises get our metabolism working 30 to 40 percent higher. As you work more muscles at the same time, you are able to burn more calories while your metabolism rates are high and pumping.

3. Helps to train our neuromuscular system. Having a steady and healthy neuromuscular system is able to improve our balance. Whether you plan on walking across the tightrope in the circus or just walking down the street, balance is important. Because multi-joint exercises use many muscles and joints at the same time, your body learns how to work together with the many parts that makes it.

4. They’re more fun. Who said working out couldn’t be fun? With multi-joint exercises, you are able to tone and shape your body while having fun with it. You don’t have to stick to the boring sit-ups or crunches. With multi-joint exercises, you can take pleasure in doing simple exercises while adding a little spice to them.

5. Variety, variety, variety. We all want to be able to have some sort of change in our lives. Start with your exercise program! If you incorporate multi-joint exercises into your routine, you are able to do many different types of exercises each day. Change and variety is good, especially if you want to have fun while getting into shape.

Here are some effective multi-joint exercises:

Squats: Squats, as dreaded and boring as they may be, help to build powerful and strong thighs and hips as well as toned a toned back, shoulders, arms, and chest.

Deadlifts: This exercise uses joints throughout the whole body. They are able to work both your lower and upper body muscles.

Leg Presses: These exercises are used to work the hamstrings, quads, and your glutes. With these, you’ll be able to have toned legs and a firm butt!

Front, Side or Reverse Lunges and Stepups: These exercises are able to work each and every leg muscle. These can get quite boring, so try doing all three types of lunges. A lunge requires you to drop your knee 90 degrees to the ground.

Bench Presses, Dips and Pushups: All of these exercises add muscle to the shoulders, back, and chest as well as the triceps. They are able to work most of your upper body muscles.

Overhead Presses: These exercises are great for working out your triceps and shoulders.

Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: As you do these exercises, your back and bicep muscles will grow. You are able to work out your back as well as your arms.

Upright Rows: Upright rows are great for exercising the shoulders as well as the upper back.

So when you really want to blast away fat and get your abs, chest, shoulders, back, and arms in their best shape ever then consider using multi-joint exercises.

Daniel Major


Once you start a weight loss plan or a new diet you will probably find that for the first two to three weeks your weight loss plan worked quite dramatically, weight was dropping off you as the plan promotion said it would; but then you hit the wall.

This isn’t uncommon as many people find that this will happen every time they start a new weight loss plan; most diets and plans are sold on the premise that you will see quick and emphatic weight loss and this is because ALL diets do have this effect. As the body adjusts to a lower calorie intake it still continues to burn calories at the older higher level; result: weight loss.

Unfortunately, weight loss plans generally have great results in the short term and the reason for this is that your body adjusts to survive on the reduced calorie intake and at that the point the body has adjusted and will stop losing weight.

When you reach this point, it is generally known as the weight loss plateau, the only way to counter this effect is to alter your lifestyle; changes to eating habits and the type of foods you eat on a regular basis and of course, regular exercise.

The scary thing about this weight loss plateau is that many people give up once they reach it and then see that their weight loss plan isn’t helping them lose weight anymore.

The problem is if they go back to how they were eating previously, prior to starting their weight loss plan, they will probably become heavier than they were before they started as their body has to adapt yet again, but this time to a higher calorie intake. This normally means that a rapid weight gain replaces a rapid weight loss.

That is why you need to find a weight loss plan that not only helps you lose weight quickly but also will help you lose weight continuously until your target weight is reached.

Most weight loss plans probably consist of the same types of food eaten daily and possibly the same type of exercise routine. The problem is that our bodies are smart and they naturally go into survival mode by adapting to burn fewer calories in order to make the energy reserves, stored in the body, last longer.

In order to go beyond this point, you must change the way you eat and exercise, a complete lifestyle turnaround.

Here are a couple of methods that will help you move off the weight loss plateau and continue with successful weight reduction.

1. Never lower your calorie intake to a point where the body stops burning calories altogether, it can and will happen. You need to find foodstuffs that you can eat as much of as you like, that will take more calories to digest than they actually contain. These are commonly known as ‘negative’ calorie foods. There are weight loss plans that can help you understand the use of this type of strategy and you can find out more information by using the links at the end of this article.

2. Exercise: Exercise is vital as is increases your metabolic rate and the higher your metabolic rate the more calories your body will burn hence you lose weight, hardly rocket science, but you would be amazed how many people think that all you need to do is diet!

By using these two methods you will continue to lose weight and reach your target weight sooner than you ever thought was possible.

As mentioned there is a weight loss plan that you may want to consider looking at that concentrates on calorie shifting. Calorie shifting fools your metabolism into burning calories that you haven’t eaten and as a result you can enjoy rapid PROLONGED weight loss, something I’m sure we would all give serious consideration to. You can find out more about this program by following the links below.

Beat the Weight Loss Plateau with this calorie shifting Weight Loss Plan proven successful track record in continuous weight loss. Find out more at HowMuchShouldIWeighNow.com or AmIFatNow.com.

ROBYN L


I would like to be a fitness teacher. One that teaches classes at a fitness center, & not a personal trainer. But I wasnt sure if certifications were mandatiory.

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Chris McCombs


If you are a personal fitness trainer, your skills can be your ticket to success. In starting a personal training business, you can enjoy the rewards of the business aspects of extending your skills to an independent client base. The Bureau of Labor Statistics confirms that personal training business is one of the fastest growing segments of the fitness industry. Due to the awareness on the benefits of maintaining excellent levels of fitness, more and more people go to the gym to get some exercise. While some people have time to spare for fitness, others do not. This is where personal training business comes in. Hence, there is definitely a great opportunity to profit from a trainer’s ability to offer health and fitness advice and continuous encouragement to be healthy.

In line with the awareness on physical fitness, personal training clients are becoming more and more educated. This leaves no room for any chance to be lax or unprofessional. So before you decide to start your own personal training business, decide on yourself if this is the profession that you want to live on. Do you have the qualities of a good personal trainer? Are you capable of handling trainer hours? Ultimately, ask yourself if you can handle the stress of starting a personal training business. Once you have decided, then you are ready for the next steps.

? Get certified. Being a personal trainer is a profession. Getting certified is important since the important asset of the business is YOU. Getting trained and certified of the service that you are offering is crucial to winning the trusts of your client base.

Take care of the legal aspects of running a business. Know the costs of running the business. This includes taxes, operating costs and all other things that need to be paid before setting off your business. You may need somebody’s help in this department. You may need an accountant to do all the computations and predictions of costs and you will need a banker to lend you the money.

Set up your own business network. Personal training is not only the fastest growing segment of the fitness-based businesses, it is also most competitive. That is why making your own networks of referrals and of people who can be your client or can give you clients is important. See if you have a medical doctor on your list of clients or friends. Since this business market your skills, it is important to get your name out there. Always bring your stacks of business card with you, place ads and work professionally so your services can be spread by word of mouth.

Devise an individualized fitness program. The key to keeping your clients interested is always presenting them with updated exercise routines. You may learn from other trainer’s experiences. Keep your eye on the physical fitness trends. Make use of your creativity to design unique and effective routines. You can practice on family and friends.

To successfully launch your personal training business, make use of a great marketing strategy. No business will be successful without a great marketing strategy. For one, you can introduce the business to your prospective clients by doing initial consultations or first sessions for free. Maintaining open and ongoing communications with people interested in getting fit can help turn them from prospects to clients. The options in starting a personal training business are limitless. You just need to be careful in choosing which options will work best.