Western Footwear

If you think that you can only get results in a gym, think again. It used to be that I thought so, too, but actually, you can be more fit (and certainly more efficient) if you don’t. By doing so, you can still get in a workout at least six days a week, if not more, and maintain those killer abs, too.

What are some things you lose (to your advantage) when you stop going to the gym?

1. Wasted time on travel and changing clothes

Well, you don’t have to drive to the gym anymore, so that cuts out travel time. And, you’re not changing in and out of street clothes into workout gear in the locker room, either.

2. Following the “sheep mentality”

When you work out in the gym, there’s something called the “sheep mentality” that can actually be to your disadvantage. Most people who work out at the gym do so because they want to fit into what infomercials and fitness magazines say they must do. That means when you go to the gym, it’s likely that you’re going to do what everyone else does instead of what’s truly beneficial for you.

Let’s take an example. Instead of doing hours of cardio, you can do several minutes of intense interval training and burn fat on your belly, hips and thighs that simply seems permanent.

The guys are no better, because they might work chest, bicep or ab muscles to “look good,” but they also take really long rests between upper body exercises. In other words, they could probably bench 300 pounds or more, but full range of motion push-ups using just their body weight is something they probably could NOT do.

Instead of doing what everyone else in the gym is doing, do something that really works. And, you can do this at home.

3. Waiting for your turn

When you’re at the gym, it’s likely that you spend a lot of time waiting around just to use a piece of equipment. In fact, 10 to 20 minutes of workout can be spent doing just that, when you could be doing something much more valuable. Not only is this bad for your workout momentum, but it actually is a detriment to your workout itself because you continually “warm up” and “cool down”. In addition, you are continually on a “stop and go” basis, which is completely counterproductive because what you really want to do is a work to rest ratio with an alternating set format. This will help you burn fat and lose weight fast, which is what most people want to do when they work out.

So instead of doing that, try this at home: do 50 seconds of work, and then 10 seconds of transition and rest. Incorporate that into a five-exercise total body strength circuit. You can’t do this in a gym, because there’s too much wait time. But you can do this at home. So get yourself a couple of good pieces of exercise equipment you’ll really use, and be in control of your own workout.

4. You can get sick at the gym

Let’s face it. People carry cold and flu (and leave their germs all over equipment) to the gym just like they do anyplace else. Yes, gym personnel try very hard to clean up the equipment, but at the end of the day, there’s only so much they can do and they can’t keep the gym sterile. So a better way to stay healthy is to work out at home, where the only germs you are going to encounter are your own.

5. Nasty people

Let’s face it. People can be annoying. You’re in your zone, working out, and someone wants to talk to you. What kind of way to get results is that? For a lot of people, going to the gym doesn’t mean “working out.” It means “socializing.” In addition, it’s not entirely pleasant to have someone watching you when you’re in the middle of your workouts. In fact, it can be downright irritating.

Worse yet is when someone asks you about your workout routine. If they’re so interested, they can pay for a trainer themselves. Heck, they’re even sometimes provided free with gym membership. So to avoid all of these annoyances, work out at home. It’ll save you time and headaches, too. Best of all, you can do it in just about 20 minutes.

6. Membership expenses

Gym memberships can be expensive. How much better would it be to invest in some good quality equipment that you only have to pay for once and then work out for free (beyond that initial cost) for years to come?

7. Broken equipment, or equipment that doesn’t do what it says it does

When you get your own equipment, you know it’s going to work the way you want it to, and be best for your body. Too often, gym machines don’t work the way they supposed to, or they’re completely useless. They can cause injury because your body moves in ways that it wasn’t designed to. Better to invest in some of your own equipment that you know Is going to work for you, and leave it at that.

8. No space to really train in

A lot of the time, gyms are filled up with oversized machines that take up all of the valuable floor space so that there’s no space to do “body only” exercises like lunges. Yet another reason to stay home.

9. Dependence on the facility

Much of the time, a gym forces you to become dependent on them. If you’re used to using certain machines, all of a sudden you’re not able to work out when you travel or can’t go to your home gym. Most people use that as an excuse to take some time off of their workouts until they get home, which can be killer for progress and consistency.

Instead, exercises that depend on your body weight let you exercise anywhere, anytime. You get the same results or better than those that you get at the gym, and you can do them anywhere.

10. Bad trainers

A lot of trainers really don’t know what they’re doing. Basically, agencies that may or may not be above board certify them. Typically, if you go to a gym, you’re in a “fitness factory.” The gym wants you to go in, stay a little bit, and then go out. They don’t care if you reach your fitness goals and they don’t want to build a relationship with you. They just want their quota, and you help fill that quota.

So instead of using a trainer that gets paid $60 an hour and who may or may not be truly qualified, invest in some good equipment and do the job yourself with just a little bit of “on-the-job” training.

More than that, though, you don’t need a one-hour workout. Gyms (and trainers) simply follow that spiel so as to fill an appointment schedule. It doesn’t have much of anything to do with fitness.

A better alternative is to join a boot camp for fitness in your area that’ll develop your community as a fit entity in its entirety. And that’s going to cost you probably about $20, as opposed to the $60 a personal trainer will charge you. If you can’t be disciplined in your workout at home, you can look for trainers using Workout Muse. Change your body, and change your life in less than half the time you typically spend with a trainer, about 30 minutes. And, best of all, this fitness schedule will keep you burning fat for the rest of the day.

So instead of trying to get yourself to go to the gym, set up your own workout space at home for very little cost. If you are dedicated enough, you won’t have any problem. If you need someone to help keep you disciplined, try working out with a buddy.

So avoid the gym, and start working out at home instead. You won’t be sorry, and you’ll see results very quickly, for very little money. No gym rats to be found. What could be better than that?

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Pass your CCIE SP written exam at Cathayschool. 100% Guaranteed!

Your personal instructor walk you step-by-step through various CCIE(http://www.cathayschool.com) Lab scenarios

Experience our mock labs which highly reflect the most current actual lab

Recommended for CCIE candidates who need in-depth understanding on each lab topic

 

CathaySchool’s CCIE SP Written & Lab Exam 1-Stop Boot Camps are 12-day 1-one-1 Instructor-led classes provided in Guangzhou, China. This 12 day training course is designed for helping you get familiar with each lab which is highly similar to the actual one as well as pass the CCIE SP written exam while you are studying at Cathayschool. During the 12 days, you will spend one and a half day to study the CCIE SP Bootcamp written exam and half day to do the exam at our Pearson VUE testing center. Rest 10 days will be spent on the lab exam training. You are required to study 1-on-1 with your instructor to configure each mock lab. Also, your works will be reviewed step-by-step with the instructors and detailed explanations will be provided about the technologies covered, interpretations of the questions, and common mistakes the students have made with relation to each topic. (http://www.cathayschool.com )

 

Written Exam Part: 1.5 Day Training + 0.5 Day Exam (350-029 CCIE Service Provider Written Exam)

 

Lab Exam Part: You will study with your instructor one-on-one during the duration of training. Step by step, our highly skilled instructors will show you the best way to configure each full-scale lab. During the class, the instructor will identify the most common mistakes that candidates make. The course is fast-paced, allowing you to learn details of topics, focusing on your specific areas of weakness, strengthen more familiar topics, and improve your speed.

 

Before you finish this course, you will be provided a full set of our full-scale lab materials (which mirrors the most current lab exam). The materials contain CCIE Security questions, requirements and solutions, which can be comfortably studied and practiced during the period between your course finishing date and the lab exam date. Along with this, we will update your study materials free of charge and provide email support (“48 hour response guarantee”) for 1 month after the class.

 

Intended Audience:

 

This 1-stop course is intended for CCIE Security candidates who would like to pass both CCIE written exam and lab exam within three months. A basic understanding of all of the technologies listed on the Cisco CCIE SP Training Written Exam and Lab Exam Blueprint.

 

Schedule of events

 

Student instruction is conducted privately with one-on-one tuition, so you have the freedom to begin from almost any date of the year.

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As a Sydney boot camp instructor I of course get to work with scores of people and from my experience, getting the best possible results for my clients most often relies on the setting of a deadline in one form or another. In fact, a “bride to be” is perhaps one of the best examples I can think of as far as deadlines are concerned. Let’s face it, once a wedding date has been set, a woman is capable of doing what others would consider impossible, and in order to ensure that dream dress will fit her on the big day.

However, without a suitable dietary blueprint, she’ll be facing an almost impossible task because after all, diet and nutrition is what’s going to get her that lovely slim figure. Before we go any further, let me just point out that the following guidelines provided in this article have helped a vast number of our clients achieve life changing results. For the most part, our clients manage to shed an average of 2 to 3 pounds of body fat per week, while at the same time reducing their clothing size by one size per month. However, it’s important to realize that weight loss shouldn’t be your primary concern, but rather, your focus should be on an overall improvement to your health.

The Fit Bride Way of Thinking:

Eating to Increase Metabolism – Lose Fat, Not Weight

Tip 1 – Remaining Hydrated:

It simply isn’t possible to lose fat effectively when you’re dehydrated so be sure to drink two to four cups as soon as you wake up, followed by a further one or two cups every two hours throughout the day

During period of heightened activity, increase water consumption to approximately one or two cups every fifteen minutes. In order to boost your immune system and to encourage efficient recovery from exercise, it’s advisable to drink at least three cups of green tea each day because of its antioxidant properties.

Tip 2 – Eat Breakfast and Eat Often:

It’s long been known just how important it is that you eat as soon as you wake up, so make sure you do just that. Furthermore, aim to eat every 2-4 hours, thus giving you a total of 6-8 servings per day. By doing this, your body will have no choice but to feed the muscle and starve the fat, hence the reason why this is part of any effective fat loss program.

Essentially, you need to eat three main meals per day with a snack between each meal and again before bed. Additionally, you also need to consume a nutritional protein or amino acid supplement at the time of doing workouts.

Tip 3 – Stay Focused on the Essentials:

Consuming a wide range of protein derived from animal products is essential. Generally speaking; you should eat at least a fist-sized portion of meat. In addition to being the only macronutrient responsible for that sought after muscle tone, protein also causes your body to shed all that fat it’s currently storing. Additionally, protein increases metabolism and the rate at which calories are burn. Primarily, this is because your body requires twice as much energy to digest protein as it does for digesting carbohydrates and fat.

Keep in mind that in order for your body to burn fat at an optimal rate, it’s vital that you consume sufficient dietary fat such as beef, coconut oil, olive oil, eggs, nuts, avocado and full-fat cheese. Just as dietary fat is essential for stored fat to be burnt, so too is it essential for proper hormone production. The bottom line is; include a range of these natural fats with each meal.

As we all already know, eating a wide range of fruit and vegetables is critical, particularly green leafy vegetable. Here again, the general consensus is that you eat at least one green vegetable and as many other colours as you can at each meal, in order to reap maximum benefits.

So, there you have it; my three top tips to see you on your way. Follow these, and you can be rest assured that you’ll be looking great when the big day arrives. What many people don’t realize; when it comes to nutrition, you’re always better off if you keep it simple. Above all, you need to remember; it’s not about weight loss but instead, it’s about fat loss. That’s right; it’s all about shedding those unwanted inches.

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There are several boot camp programs that can help you lose weight. The challenge occures once you go back to your daily life and try to keep the weight off. Here are some tips.

Obstacle #1 You crank the AC

Go green! Here’s how it can save (the shape of) your own rear, too: In a study published in Physiology & Behavior, researchers found that exposure to temperatures above the “thermo neutral zone”-the artificial climate we create with clothes, heating, or air conditioning-decreases our appetite and food intake. “At a slightly uncomfortable 81 degrees, the women in the study experienced a 20 percent decrease in appetite and ate 10 percent less than at 72 degrees,” says lead author Margriet S. Westerterp-Plantenga, Ph.D., a professor of food-intake regulation in the department of human biology at Maastricht University in the Netherlands.

Detour

Instead of cranking the air conditioner every time you feel a little warm, learn to endure slightly steamier conditions. Hitting the “off” button is well worth a little discomfort if it helps you lose the saddlebags.

Obstacle #2 Always a go-getter, you work out at 6 a.m.

Why not? Morning workouts are great-if you go to bed at 10 p.m. Women who sleep 7 or more hours a night are less likely to put on weight than women who didn’t reports a recent study in the American Journal of Epidemiology. Those who slept only 6 hours a night were 12 percent more likely to gain substantial weight-33 pounds on average over the course of 16 years! Women who only slept a short 5 hours had a 32 percent chance of gaining 30 or more pounds.) Other studies have linked lack of sleep to a higher BMI and have found that it negatively affects levels of the appetite-regulating hormones ghrelin and leptin.

Detour

Don’t sacrifice your snooze time..not even for an extra-long run. And quality matters more than quantity, so taking a siesta later won’t help. “In a 20-minute power nap you don’t get into the deep-sleep stage,” says Donna Taliaferro, Ph.D., associate professor of nursing at the University of Missouri-St. Louis, who conducts research on sleep and circadian rhythms. “You need to go through the cycles of sleep over a few hours to get the restorative rest that allows your body to work properly.” Bottom line: You’re better off sleeping through your workout every other day than stumbling to a sunrise Pilate’s class on too few zs’s.

Obstacle #3 You’re a teetotaler (or a sot!)

So what? Alcohol may not be the diet kryptonite you thought it was. Recent research showed that those who have a single drink a couple times a week have a lower risk of becoming obese than either teetotalers or heavy drinkers. Those who consume more than four drinks daily, on the other hand, boost their odds of obesity by 46 percent.

Detour

Go ahead and have a drink; definitely avoid the 245-calorie pina colada. Instead, raise a glass of heart-smart merlot (123 calories per 5 ounces), Light Beer (110 calories per 12 ounces), champagne (88 calories per 4 ounces), or sake (39 calories per ounce). Or mix a 100-calorie cocktail, like vodka and diet tonic or tequila and club soda. “Just make sure you drink it with some healthy food, such as raw veggies with low-fat dip or whole-wheat pita and hummus,” advises Dawn Jackson Blatner, R.D., a spokesperson for the American Dietetic Association. Eating slows the rise of alcohol in your blood — and cuts the odds you’ll drunk-order the deep-fried mozzarella sticks.

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Pass your CCIE R&S written exam at Cathayschool. 100% Guaranteed!

Your personal instructor walk you step-by-step through various CCIE Bootcamp scenarios

Experience our mock labs which highly reflect the  most current actual lab

Recommended for CCIE candidates who need in-depth understanding on each lab topic

 

 

CathaySchool’s CCIE R&S Bootcamp(http://www.cathayschool.com/ccie-routing-and-switching-written-lab-boot-camp.html) Written & Lab Exam 1-Stop Boot Camps are 20-day 1-one-1 Instructor-led classes provided in Guangzhou, China. This 20 day training course is designed for helping you get familiar with each lab which is highly similar to the actual one as well as pass the CCIE R&S written exam while you are studying at Cathayschool. During the 20 days, you will spend one and a half day to study the CCIE R&S written exam and half day to do the exam at our Pearson VUE testing center. Rest 18 days will be spent on the lab exam training. You are required to study 1-on-1 with your instructor to configure each mock lab. Also, your works will be reviewed step-by-step with the instructors and detailed explanations will be provided about the technologies covered, interpretations of the questions, and common mistakes the students have made with relation to each topic.    ( http://www.cathayschool.com )

 

 

 

Written Exam Part: 1.5 Day Training + 0.5 Day Exam (350-001 CCIE Routing and Switching Written Exam)

Lab Exam Part: You will study with your instructor one-on-one during the duration of training. Step by step, our highly skilled instructors will show you the best way to configure each full-scale lab. During the class, the instructor will identify the most common mistakes that candidates make. The course is fast-paced, allowing you to learn details of topics, focusing on your specific areas of weakness, strengthen more familiar topics, and improve your speed.

 

Before you finish this course, you will be provided a full set of our full-scale lab materials (which mirrors the most current lab exam). The materials contain CCIE R&S Training questions, requirements and solutions, which can be comfortably studied and practiced during the period between your course finishing date and the lab exam date. Along

Intended Audience:

This 1-stop course is intended for CCIE R&S candidates who would like to pass both CCIE written exam and lab exam within three months. A basic understanding of all of the technologies listed on the Cisco CCIE R&S Written Exam and Lab Exam Blueprint.

 

Schedule of events

Student instruction is conducted privately with one-on-one tuition, so you have the freedom to begin from almost any date of the year.

{ebay}

CathaySchool’s CCIE R&S Boot camp Written & Lab Exam 1-Stop Boot Camps are 20-day 1-one-1 Instructor-led classes provided in Guangzhou, China. This 20 day training course is designed for helping you get familiar with each lab which is highly similar to the actual one as well as pass the CCIE R&S written exam while you are studying at Cathayschool. During the 20 days, you will spend one and a half day to study the CCIE R&S written exam and half day to do the exam at our Pearson VUE testing center. Rest 18 days will be spent on the lab exam training. You are required to study 1-on-1 with your instructor to configure each mock lab. Also, your works will be reviewed step-by-step with the instructors and detailed explanations will be provided about the technologies covered, interpretations of the questions, and common mistakes the students have made with relation to each topic.

 

Written Exam Part: 1.5 Day Training + 0.5 Day Exam (350-001 CCIE Routing and Switching Written Exam)

Lab Exam Part: You will study with your instructor one-on-one during the duration of training. Step by step, our highly skilled instructors will show you the best way to configure each full-scale lab. During the class, the instructor will identify the most common mistakes that candidates make. The course is fast-paced, allowing you to learn details of topics, focusing on your specific areas of weakness, strengthen more familiar topics, and improve your speed.

 

Before you finish this course, you will be provided a full set of our full-scale lab materials (which mirrors the most current lab exam). The materials contain CCIE R&S Training questions, requirements and solutions, which can be comfortably studied and practiced during the period between your course finishing date and the lab exam date. Along

Intended Audience:

This 1-stop course is intended for CCIE R&S candidates who would like to pass both CCIE written exam and lab exam within three months. A basic understanding of all of the technologies listed on the Cisco CCIE R&S Written Exam and Lab Exam Blueprint.

 

Schedule of events

Student instruction is conducted privately with one-on-one tuition, so you have the freedom to begin from almost any date of the year.

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CCIE Voice training locates at Guangzhou (China) only.

1. CCIE Voice Lab Training

There are two tracks for CCIE voice lab training

, one is called Intensive Track (CVLT-I), which takes 14 days to have it done, the other is called Fast Track (CVLT-F) which probably takes 18 days.

The premise for taking lab training is that:

You are Current holder of CCVP Certification or you have passed CCIE Security written exam or that you have 2 years experience with Cisco® equipment

(1) Intensive Track (CVLT-I) 14 days (112+ hours)

2. The CCIE Voice lab training intensive track lasts 14days and the price for it is US$ 10130, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

General study arrangement: In this track, you will receive six and half hours on learning technology, then five and half hours on applying technology each day.

3. The CCIE Voice lab training

4. intensive track is designed for the students who have limited time and are almost ready for the real exam. At the first week, your instructor will help to strengthen the specific weakness of your knowledge and review the most important parts of the exam topics with you. At the second week, you will be given at least four most up-to-date mock labs which will greatly prepare you for the real exam after step-by-step analyzing by your instructor.

CCIE Voice Training

Table of Content:

Basic Campus Design; Call Manager and Call Manager Express Configuration; Voice Gateway and Signaling; Call Routing; Voice CODEC; Call Admission Control; High Availability Features; Media Resource Management QoS Considerations; Unified Messaging; CRS/IPCC Express Application; Call Manager Voice Applications; Supplementary Services; Directory Services and Integration; Fax.

(2) Fast Track (CVLT-F) 18 days (148+ hours)

5. The Voice lab training fast track lasts 18days and the price for it is US$12310, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

General study arrangement: In this training track, you will gain six and half hours’ training on learning technologies, then five and half hours on applying technologies each day during the first week. And in the second week, you will receive five and half hours’ training on learning technologies, then six and five hours’ on applying technologies each day.

6. The CCIE Lab Training fast track is designed for the students who would like to obtain technical and to be well-prepared for the actual exam. Each student will receive a full customized study plan based on his specific weakness after being given a simulating test by his/her instructor. Besides, we provide more numbers of challenging and up-to-date mock labs than any competitor which will definitely become key weapon of your success.

7. CCIE Voice LAB

Table of Content:

Basic Campus Design; Call Manager and Call Manager Express Configuration; Voice Gateway and Signaling; Call Routing; Voice CODEC; Call Admission Control; High Availability Features; Media Resource Management QoS Considerations; Unified Messaging; CRS/IPCC Express Application; Call Manager Voice Applications; Supplementary Services; Directory Services and Integration; Fax.

8. Cathay’s CCIE Voice Written

9. Exam Training (CVWET) 6 days (52+ hours)

10. The CCIE Voice Written exam training lasts 6 days and the price for it is US$ 5145, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

11. The Cathay CCIE® School

12. written exam training is designed for the students who would like pass the real exam in one attempt and to obtain knowledge and technologies. In addition, you will be introduced the information of the lab exam in order that you will be ready to get .

Pre-class requirements: Current CCVP Certification or 2 years experience with Cisco® equipment.

13. CCIE Voice Written exam training Content:

Campus Design; QoS; Architecture and Protocols; SMDI; Security; Capacity Planning (Voice gateway/Network); Dial Plan; High Availability Considerations; Video; Echo Theory; Fault Diagnosis; SIP Proxy; Coexistence/Migration; Unified Messaging; Call Processing; Manageability Considerations; 911/E911 considerations.

14. Cathay’s CCIE Voice 1-Stop Training – Fast Track (CVAT-F) 23 days (186+ hours)

The one-stop training fast track lasts 23days and the price for it is US$ 15660, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

15. The 1-stop CCIE® training includes technologies of both written exam and lab exam. During your stay in Cathay School, a CCIE instructor will work with you to ensure that you will pass the written and lab exam in one go. If you are looking for the class which will actually bring you both technologies and certificate, don’t hesitate to choose us. Each student will receive a full customized study plan based on his specific weakness after being given a simulating test by his/her instructor. Besides, we provide more numbers of challenging and up-to-date mock labs than any competitor which will definitely become the key weapon for you to success.

Pre-class requirements: Current CCVP Certification or 2 years experience with Cisco® equipment.

General Study Arrangement: In the duration that you are studying our courses, you will receive seven hours’ training on learning technologies and three hours’ on applying technologies each day during the first period of study. When it comes to the second period, you will gain five and half hours on learning technologies, then six and half hours on applying technologies each day.

CCIE Voice 1-Stop Course Content:

Basic Campus Design; Call Manager and Call Manager Express Configuration; Voice Gateway and Signaling; Call Routing; Voice CODEC; Call Admission Control; High Availability Features; Media Resource Management; QoS Considerations; Unified Messaging ; CRS/IPCC Express Application; Call Manager Voice Applications; Supplementary Services; Directory Services and Integration; Fax .

P.S.

How to save big money while gaining knowledge?

You can save 10% if you fund your study 30 days ahead, 5% for two participants together and 10% for 3. While in group training, if your company would like to send four or more participants to our boot camps, please contact us for a substantial discount.

Our promise: We guarantee that if you failed to pass the relevant exam and get the certification after taking your boot camp, you can return to ours and retake the boot camp free of charge but pay the hotel’s, meals and test voucher only. Furthermore, we believe this course offers the best possible training in this field. You can advice the instructor to withdraw from our courses and handle the relevant materials if you are not satisfied during the first 2 days of your study.

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Cathay’s CCIE SP Training

The CCIE SP training can be located at Guangzhou (China) only

1. LAB TRAINING

There are two tracks for lab training, one is called Intensive Track (CRSPLT-I), which takes 14 days to have it done, the other is called Fast Track (CRSPLT-F) which probably takes 18 days.

The premise for taking lab training is that:

You are Current holder of CCSP Certification or you have passed CCIE® written exam or that you have 2 years experience with Cisco® equipment

(1) Intensive Track (CRSPLT-I) 14 days (112+ hours)

The CCIE SP lab training

SP lab training intensive track lasts 14days and the price for it is US$ 6800, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

The SP lab training intensive track is designed for the students who have limited time and are almost ready for the real exam. At the first week, your instructor will help to strengthen the specific weakness of your knowledge and review the most important parts of the exam topics with you. At the second week, you will be given at least four most up-to-date mock labs which will greatly prepare you for the real exam after step-by-step analyzing by your instructor.

General study arrangement: In this track, you will receive six and half hours on learning technology, then five and half hours on applying technology each day.

Topics covered in the training:

Bridging and Switching; IGP Routing; EGP Routing; SP Multicast; MPLS; L3/L2 VPN; SP QoS and Security; High Availability; Management.

(2) Fast Track (CSPLT-F) 18 days (148+ hours)

The CCIE SP lab training fast track lasts 18days and the price for it is US$7955 which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

General study arrangement: In this track, you will receive six and half hours on learning technology, then five and half hours on applying technology each day.

The fast track is designed for the students who have limited time and are almost ready for the real exam. At the first week, your instructor will help to strengthen the specific weakness of your knowledge and review the most important parts of the exam topics with you. At the second week, you will be given at least four most up-to-date mock labs which will greatly prepare you for the real exam after step-by-step analyzing by your instructor.

Topics covered in the training:

Bridging and Switching; IGP Routing; EGP Routing; SP Multicast; ; L3/L2 VPN; SP QoS and Security; High Availability; Management.

2. Cathay’s CCIE SP1-Stop Training – Fast Track (CSPAT-F) 23 days (186+ hours)

The CCIE SP Training fast track lasts 23days and the price for it is US$ 10255, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

The fast track is designed for the students who have limited time and are almost ready for the real exam. At the first week, your instructor will help to strengthen the specific weakness of your knowledge and review the most important parts of the exam topics with you. At the second week, you will be given at least four most up-to-date mock labs which will greatly prepare you for the real exam after step-by-step analyzing by your instructor.

Pre-class requirements: Current CCSP Certification or 2 years experience with Cisco® equipment

General study arrangement: In this track, you will receive six and half hours on learning technology, then five and half hours on applying technology each day.

Topics covered in the training:

Bridging and Switching; IGP Routing; EGP Routing; SP Multicast; ; L3/L2 VPN; SP QoS and Security; High Availability; Management.

P.S.

How to save big money and earn knowledge?

You can save 10% if you fund your study 30 days ahead, 5% for two participants together and 10% for 3. While in group training, if your company would like to send four or more participants to our boot camps, please contact us for a substantial discount.

Our promise: We guarantee that if you failed to pass the relevant exam and get the certification after taking your boot camp, you can return to ours and retake the boot camp free of charge but pay the hotel’s, meals and test voucher only. Furthermore, we believe this course offers the best possible training in this field. You can advice the instructor to withdraw from our courses and handle the relevant materials if you are not satisfied during the first 2 days of your study.

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The R&S training location can be sit at Guangzhou or Dalian, China.

1. LAB TRAINING

There are two tracks for R&S lab training, one is called Intensive Track (CRSLT-I), which takes 14 days to have it done, the other is called Fast Track (CRSLT-F) which probably takes 18 days.

The premise for taking lab training is that:

You are Current holder of CCNP Certification or you have passed CCIE® written exam or that you have 2 years experience with Cisco® equipment

(1) Intensive Track (CRSLT-I) 14 days (112+ hours)

The intensive track lasts 14days and the price for it is US$6418, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

General study arrangement: In this track, you will receive six and half hours on learning technology, then five and half hours on applying technology each day.

The Intensive Track is designed for the students who have limited time and are almost ready for the final exam. During the first week, your instructor will help to strengthen the specific weaknesses of your knowledge and review the most important parts of the exam topics with you. During the second week, you will be given access to a minimum of four most up-to-date mock labs. This special process will adequately and competently prepare you for the final with the aid of step-by-step instruction by your instructor

CCIE Routing&Switching LAB Table of Content:

Catalyst 3550, Frame-Relay, HDLC/PPP, Interior Gateway Routing, Exterior Gateway Routing, IP Multicast, Quality of Service (QoS)IPv6, Security, System Management, IP Services, Miscellaneous.

(2) Fast Track (CRSLT-F) 18 days (148+ hours)

The fast track lasts 18days and the price for it is US$ 7330 which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

General study arrangement: In this training track, you will gain six and half hours’ training on learning technologies, then five and half hours on applying technologies each day during the first week. And in the second week, you will receive five and half hours’ training on learning technologies, then six and five hours’ on applying technologies each day.

The fast track is designed for the students who would like to obtain technical and to be well-prepared for the actual exam. Each student will receive a full customized study plan based on his specific weakness after being given a simulating test by his/her instructor. Besides, we provide more numbers of challenging and up-to-date mock labs than any competitor which will definitely become the key weapon for you to success.

CCIE Routing&Switching LAB Table of Content:

Catalyst 3550, Frame-Relay, HDLC/PPP, Interior Gateway Routing, Exterior Gateway Routing, IP Multicast, Quality of Service (QoS)IPv6, Security, System Management, IP Services, Miscellaneous.

2. Cathay’s CCIE R&S Written Exam Training (CRSWET) 5 days (45+ hours)

The CCIE R&S written exam training lasts 5 days and the price for it is US$ 3175, which including fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

The Cathay School CCIE® written exam training is designed for the students who would like pass the real exam in one attempt and to obtain knowledge and technologies. In addition, you will be introduced the information of the lab exam in order that you will be ready to get CCIE® certified.

Pre-class requirements: Current CCNP Certification or 2 years experience with Cisco® equipment.

CCIE Routing/Switching Written Course Content: Cisco® Device Operation, General Networking Theory, Bridging and LAN Switching, IP, IP Routing, Desktop Protocols, QOS, WAN, LAN, Security, Multi-service, IP Multicast.

3. 1-Stop Training – Fast Track (CRSAT-F); Fast Track (CRSAT-F) 21 days (168+ hours)

The CCIE R&S one-stop training fast track lasts 21days and the price for it is US$8135, which including Fee for one-on-one instruction, course material, accommodation, meals, and other relevant transportation fee etc.

The 1-stop CCIE® training includes technologies of both written exam and lab exam. During your stay in Cathay School, a CCIE instructor will work with you to ensure that you will pass the written and lab exam in one go. If you are looking for the class which will actually bring you both technologies and certificate, don’t hesitate to choose us. Each student will receive a full customized study plan based on his specific weakness after being given a simulating test by his/her instructor. Besides, we provide more numbers of challenging and up-to-date mock labs than any competitor which will definitely become the key weapon for you to success.

Pre-class requirements: Current CCNP Certification or 2 years experience with Cisco® equipment

General Study Arrangement: In the duration that you are studying our courses, you will receive seven hours’ training on learning technologies and three hours’ on applying technologies each day during the first period of study. When it comes to the second period, you will gain five and half hours on learning technologies, then six and half hours on applying technologies each day.

P.S.

How to save big money while obtaining knowledge?

You can save 10% if you fund your study 30 days ahead, 5% for two participants together and 10% for 3. While in group training, if your company would like to send four or more participants to our boot camps, please contact us for a substantial discount.

Our promise: We guarantee that if you failed to pass the relevant exam and get the certification after taking your boot camp, you can return to ours and retake the boot camp free of charge but pay the hotel’s, meals and test voucher only. Furthermore, we believe this course offers the best possible training in this field. You can advice the instructor to withdraw from our courses and handle the relevant materials if you are not satisfied during the first 2 days of your study.

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History has seen the use of straight sets in most resistance training programs. These is where you perform a certain number of reps for a given exercise or perform as many reps as possible for a given exercise and then rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press They pump out 10 reps go to the water fountain, chat it up with their workout buddies, watch some television and then gingerly walk back to the bench area to finally start up their second set. In general, most people, guys in particular, tend to take about three to five minutes between sets. In the case of performing three straight sets of 10 reps of the bench press, only one exercise will be completed in a 15-minute time frame. That means you’d need at least an hour to perform four different exercises!

The alternating set format provides a much more results-oriented and time-efficient approach to your workouts. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. In addition, following each exercise with a non-competing exercise provides the recovery your body needs when returning to the previous exercises within the alternating set format

The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises Even though I like using supersets and trisets in my boot camp workouts, if I had to choose one format, I believe circuit training is by the best way to order your exercises

To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: Within the following five-minute circuit you will alternate between 50 seconds of work and 10 seconds of rest :

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercises for a staggering total of 15 work sets! Just as you had full recovery in the straight set format, you will also have over four minutes of rest before repeating any given exercise within this circuit. As a result you can perform more work without sacrificing the much needed intensity in performing each movement

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

So follow this really simple template for some awesome fat loss workouts that can be completed anywhere in 20 minutes or less. Now it’s time to get to it!

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