Cressey Sports Performance Business Building Mentorship: April 7, 2019

We’re excited to announce that on Sunday, April 7, 2019, we’ll be hosting our third CSP Business-Building Mentorship, a day of learning with Pete Dupuis and me. For the first time, we'll offer this event at our Jupiter, FL facility. Pete and I have spent over 11 years crafting the operational systems and strategies that fuel CSP today, and we’re excited to pull back the curtain for fellow gym owners.

It is our intention to foster an environment conducive to learning and the exchanging of ideas, so we will be limiting participation to 30 individuals.

Here’s a look at our agenda for the day:

8:30am: Registration & Coffee

Morning Session – Lead Generation & Conversion

09:00am – 09:30am: Introduction: The Four Pillars of Fitness Business Success
09:30am – 10:30am: Lead Generation: Strategic Relationship Development, Identifying & Connecting with Opinion Leaders, Social Media Strategies
10:30am - 11:00am: Q&A
11:00am - 12:00pm: Lead Conversion: CSP Selling Strategy & Methodology
12:00pm - 01:00pm: Lunch (provided)

Afternoon Session – Business Operations & Long-Term Planning

01:00pm – 02:00pm: Operations: Accounting for Gym Owners – Guest Lecture from CSP’s CPA, Tom Petrocelli
02:00pm – 02:30pm: Operations: Internship Program Design & Execution
02:30pm – 03:00pm: Operations: Hiring Protocols, Staff Development & Continuing Ed.
03:00pm – 03:30pm: Long-Term Planning: Lease Negotiation Considerations
03:30pm – 04:30pm: Long-Term Planning: Strategic Brand Development, Evaluating Opportunities, SWOT Analysis
04:30pm – 06:00pm: Q&A

Cost: $799.99

Click here to register using our 100% secure server.

Please keep in mind that both previous offerings of this mentorship have sold out well in advance of the event date. With that in mind, if you're interested in attending, please be sure to register early!

Location:
Cressey Sports Performance - Florida
880 Jupiter Park Drive
Suite 7
Jupiter, FL 3358

If you have additional questions, please direct them to ec@ericcressey.com. Looking forward to seeing you there!

PS - If you're looking for hotel information, we have preferred rates at the Comfort Inn and Suites Jupiter and the Fairfield Inn and Suites-West Palm Beach/Jupiter. If you mention the Cressey Sports Performance Corporate rate, you'll get a discounted rate. The hotels are less than 5 minutes from the facility. The contact information is below.

Comfort Inn and Suites-Jupiter
6752 West Indiantown Rd, Jupiter, FL 33458
(561) 745-7997

Fairfield Inn and Suites-West Palm Beach Jupiter
6748 West Indiantown Rd, Jupiter, FL 33458
(561) 748-5252

The Fairfield Inn on Indiantown Rd. in Jupiter, FL offers our clients a heavily discounted nightly rate. Just mention "Cressey" during the booking process in order to secure the discount. Their booking phone number is

from Eric Cressey | High Performance Training, Personal Training http://bit.ly/2FhADXC

Sun Towers 2 by Belford in the Heart of Metrotown

Sun Towers 2 is an elegant sanctuary that puts you at the centre of it all in the heart of Metrotown. Where the best of daily life is within easy reach. Two luxury towers (41-storeys and 27-storeys) with 479 homes in an unsurpassed location directly across from Metrotown Skytrain Station. Soaring higher than any other on Beresford St, this architecturally striking tower provides retail, restaurant, office, daycare and an extensive amenity package that includes a swimming pool, badminton court and rooftop patio.

The post Sun Towers 2 by Belford in the Heart of Metrotown appeared first on Vancouver New Condos.

from Projects – Vancouver New Condos http://bit.ly/2QztoLZ

Keto Chipotle Lime Salmon

Fans say my Keto Chipotle Lime Salmon is “so delicious” and “so easy” that I had to re-share this low-carb dinner recipe. Made with 5 ingredients total, they also say this unfussy recipe is perfect “for real-world cooks.”

Keto Chipotle Lime Salmon Recipe

All you need to make this easy keto dinner recipe is salmon, chipotle, limes, olive oil, and salt! I use a wonderful cooking method here. I heat the oven to 500°F, then when I pop the salmon in, I lower the temperature to 275°F. The initial high temperature sears the fish and then as the temperature in the oven declines the fish cooks through resulting in a juicy salmon that is full of flavor.

Easy Keto Dinner Recipe

We like to squeeze the warm lime over Keto Chipotle Lime Salmon after it comes out of the oven and cools for a few minutes. Serve it with a keto friendly side dish like Cauliflower Rice, Low-Carb Dirty Rice, or No Potato Salad for a delightful low-carb Whole30 meal. Any of these pairings will knock your socks off.

Keto Chipotle Lime Salmon

Servings4

Ingredients

• 1lb salmon,cut into 4 fillets
• 1-2tablespoons olive oil
• 2 limes,sliced in half
• 1teaspoon celtic sea salt
• 1teaspoon chipotle

Instructions

1. Preheat oven to 500°F
2. Rinse salmon, pat dry and place on a metal baking sheet
3. Rub each fillet with olive oil
4. Squeeze the juice from one-half lime onto each fillet
5. Sprinkle fillets with salt and chipotle, then place a half lime on top of each fillet
6. Turn down oven temperature to 275°F
7. Place salmon in oven and cook for 8-15 minutes, depending on how well done you like your fish
8. Serve

From 2009…

I feel sooo old you guys! I originally posted this recipe a decade ago in 2009! Here’s what I wrote back then!

With baseball back in the picture and our afternoons filled with practices I find myself looking for quick entrees that offer a lot of protein without a lot of work. Gluten-free Chipotle Lime Salmon is one of those recipes. My husband loved it, pronouncing it blog-worthy after his first bite.

I’ve been very busy lately though spending as much time as possible with my boys. Still, getting in quality time is a challenge. We’re going from the moment I meet them at school until dinner, running around to various activities such as baseball, violin, and of course, grocery shopping. I didn’t think I’d become one of those over scheduled mothers, though that seems to be just what is happening.

Thankfully, we still have a good routine at bedtime with lots of chit chat about the day, reading and snuggling. Often I think I need this time to unwind more than the boys do, though in reality, I bet it does all of us a lot of good.

To 2019…

Now the boys are in college. When they’re home visiting, I don’t ask what time they’ll be home at night. Sometimes I even get flipped off when I take an unwanted photo. They’ve grown up and I love them every bit as dearly and count myself lucky to have a wonderful family that I adore with all my heart.

The post Keto Chipotle Lime Salmon appeared first on Elana's Pantry.

from Elana's Pantry http://bit.ly/2AD4Igp

How Trustworthy Is Digital Evidence?

Leonhard Hosch shares his research at DFRWS EU 2018. Leonhard: Thank you. I’ll be presenting the paper ‘Controlled Experiments in Digital Evidence Tampering, or How Trustworthy is Digital Evidence?’ I’m Leonhard Hosch, I’m with Felix Freiling, I’m currently doing my master’s thesis, and … yeah, I work for him. What actually is digital evidence? In our case, we use quite simple definition. We say that the evidence we get is on a hard drive, and of course this isn’t always the case, but mostly. And how does it come into existence? It’s some input to some device, and depending on the inputs, something gets written to the hard drive and we have our evidence. It’s not really that easy. I guess some of you already know this cartoon from P. Steiner from 1993. Actually, the year I was born. And yeah, that’s kind of a problem.

from Forensic Focus http://bit.ly/2RfjXpW

BlackBag Technologies Releases BlackLight 2018 R4

BlackLight 2018 R4 is officially released! There are several important updates and improvements that will help your software run as efficiently as possible. What's New and Improved? - Apple’s latest picture and video formats (HEIC/HEVC) support - Tagging Improvements - iPhone XS, XR, and iPad Pro device support - Improved support for Android MMS on Samsung devices - Parsing “Recent Items” on macOS 10.13 - Easier license management of BlackBag dongles - BlackLight is now exclusively a 64-bit application To learn more about the latest BlackLight release, click here.

from Forensic Focus http://bit.ly/2RBqGtQ

Exercise of the Week: Half-Kneeling Cable Lift w/Flexion-Rotation Hold

The half-kneeling cable lift w/flexion-rotation hold is a new variation on an old drill, and we've been implementing it quite a bit with guys of late. It's a creation of CSP-FL co-founder and pitching coordinator Brian Kaplan.

Like all cable chops and lifts, we're training anti-rotation core stability. However, in this variation of the cable lift, the athlete drives thoracic (upper back) rotation and flexion, two crucial pieces of getting to an ideal ball release position during throwing, or completing a swing during hitting.

Simultaneously, the athlete should be actively pulling into the front hip (adduction and internal rotation) to simulate the same front hip force acceptance you get during the pitching delivery and hitting motion.

Of course, there are many functional performance benefits that extend far beyond the baseball world. This drill will benefit anyone who competes in extension-rotation sports, not to mention your casual weekend golfer. In short, it trains core stability and thoracic mobility, so it has almost universal application.

We'll usually program this for 6-8 reps per side. On each rep, we have a 2-3 second hold at the lockout position with a full exhale. You should really feel the core turn on - and in some cases, you'll even see athletes get a little cramp in the abs.

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from Eric Cressey | High Performance Training, Personal Training http://bit.ly/2AzoIAe

Dissecting Malicious Network Traffic To Identify Botnet Communication

by Swasti Bhushan Deb Botnets are well-known in the domains of information security, digital forensics and incident response for hosting illegal data, launching DDOS attacks, stealing information, spamming, bitcoin mining, spreading ransomware, launching brute force attacks, managing remote access to connected devices, and even propagating infection to other devices, among other things. Internet Relay Chat (IRC) networks are a popular medium for controlling bot networks. IRC-based bots with unpredictable degrees of sophistication and customized commands have something in common. An IRC bot, when executed in a client machine, connects to IRC server on random higher ports, logs into a definite predefined channel and listens for commands issued by the bot master. Read More

from Forensic Focus http://bit.ly/2CU3fUh