Waching daily Oct 1 2018

hey everybody it's Doctor Jo and Lion Kali, and today I'm going to show you my top 5

ways to relieve lumbar stenosis. so let's get started.

so the first thing we're gonna do is a simple knee to chest stretch. so just go

ahead and lie down on your back. I like propping my knees up. that just takes

some pressure off of your back and especially if you have that lumbar

stenosis. you want to bring up bring them up, just to relax that back a little bit.

you don't have to, sometimes people like to keep one leg down and bring the other

one up, but I like to keep them bent. another big thing is sometimes people

grab up here for that knee to chest. if you have any knee issues, you might want

to grab underneath. I just prefer that because that's sometimes putting a lot

of pressure on your knee joint. so if you don't have any problems with your knees

that's fine, but I like to grab underneath. once you grab underneath, just

bring that knee up towards your chest as far as you comfortably can. sometimes

people have a little pain in the groin area, so if you have some pain while

doing that, just don't pull up quite as hard. just go to comfort level. you should

feel a nice gentle stretch in your low back with this and this just kind of

helps open up those spaces and takes the pressure off of those nerves coming out

of the canals of the spine. so you want to hold this for about 30 seconds, and I

would definitely do both sides so switching is the best for me. if you want

to do them all on one side and then switch, you can, but I like alternating

back and forth so one has a little bit of a break. so 30 seconds, three times on

each side. so the next one is going to be a glute stretch. a lot of times with that

lumbar stenosis, if you have tight gluts that puts a lot of pressure on the spine

and again if there's pressure there that makes those little canals were the

openings with those nerves going through smaller, and then it presses on those

nerves, and that's what causes a lot of the pain. so a simple glute stretch, the

easiest one is probably just doing the figure four stretch. if you have a hard

time doing it this way, you can do it seated in a chair, but the side that you

want to stretch you're going to cross it over.

or the other just the top of the knee right there. and so it looks like a

figure four. if you're looking down that's why it's called a figure four

stretch. so you can do this a couple different ways. you want to really try

and keep your back straight if you can. some people kind of curl up like this,

but if you're curling your back, you're not really getting a stretch, and if you

have to notice this even though the the bending sometimes gives it relief you

don't want to do an extreme bending motion. so you can either keep your back

straight and lean forward like that to get a stretch, and I'm feeling a nice

stretch right through there. or you can stay in one spot keeping that back

straight and then slide your heel up this way, and that will give you a big

stretch as well. so this is another one where it's thirty Seconds. I would do

them on each side just like we talked about. so switching in between and doing

thirty seconds on each side. so either again you can lean forward with your

back straight or you can slide that heel up to get that stretch, and again that

stretch should be comfortable it shouldn't be painful.

just some tension and some pressure on it. so then the next one's going to be

kind of a combination move. we're just gonna start off with a pelvic tilt, but

we're gonna take it all the way into a dead bug exercise. but the the pelvic

tilt is how you start. so you really want to master the pelvic tilt first. and all

that is is basically it's like it sounds. you want to take your pelvis and tilt it.

so when I'm doing a pelvic tilt, this little curve in my back I want to

flatten it out towards the floor, or the bed, or the couch. you don't have to get

down on the floor. if you're having a lot of pain, it's hard to get up off the

floor, you can do this on your bed or on the couch, but the firmer the better. when

you're doing that pelvic tilt, you want to use your core and your pelvic muscles

to do this. you don't want to use your legs. so if you're kind of bringing your

bottom up like this, I'm pushing with my gluts and my hamstrings, that's not what

you want. to help with that lumbar stenosis is to help the strengthening of

the core, you want to use your core muscles to flatten it out. a lot of times

I'll tell my patients it's like you're fake laughing. like have you gone

your your core tightens up and that's what you want. you want it you want to

feel those muscles contracting. so just holding it for about three to five

seconds, and then relaxing. once you have that pelvic tilt down and you feel like

you're doing a good job not using your legs anymore, then you're going to go

into the dead bug. and the reason that you don't want to use your legs to hold

that tilt is because now you're gonna add some components and while you're

holding that tilt. so I'm going to get myself in that pelvic tilt, and then I'm

gonna take one leg and just lift it up a little bit off the ground. I don't have

to bring it all the way up, I'm just trying to keep that tilt the whole time.

I'm lifting the leg and then when I lift the leg I'm gonna take my opposite arm

and bring it up. so I'm going up like this, and then coming back down. so again

I'm not pulling my knee all the way up to my chest, I'm just kind of lifting it

up, but I'm trying to keep that tilt the whole time. and if you do it right it's a

lot harder than it it's like I can do you know this, but I'm not holding that

tilt. so it's really all about holding that tilt and going slow. and then so

just gently lifting up lifting the arm up, getting that cross pattern in your

body, and then slowly coming back down and building up that core strength is

really going to help with that lumbar stenosis. so that since this is kind of a

combination move, it's a little hard to get figured out. I just do maybe three

lifts on each side and then take a break. if you have to stop in between and reset

the tilt, that's fine. so if I just did one and then come back down, I can stop

and reset that tilt, but if if you can hold it the whole time, that's even

better. so then the next exercise is going to be

going all the way up into a bridge. so again where now we're going to be

strengthening the glutes and the hamstrings. so we're still doing some

strengthening. with bridging you really want to now use those glutes to

hamstrings and kind of drive your knees forward as you're lifting up. you want to

go one segment of at a time of your back. you don't have to stop at each segment,

but you don't want to just come up and down like this. you don't want to just

use your momentum of your body to do it. you really want to come up one segment

at a time, drive those knees forward, and then nice

and slowly coming back down. so with the bridging, as long as it feels good, you

just want to come to about level. you don't want to try and arch your back up.

and then as long as it's not painful, you can just start off with maybe ten, two

sets of ten, a couple times a day. so the last one that's going to be getting up

and we're going to get onto all fours or in quadrupeds. so once you get into this

position, again if you can't get on the floor, you can do these on your bed. it

might be a little squishy, so that might actually make you work a little bit

harder because it'll be unstable, but you can definitely do these in the bed. so

when you're in this quadrupeds position, or on for all fours, you want to try and

keep your back again kind of straight. tighten up that core. so you're not

sagging down like this, you're not arching up, you know that's a pretty

straight line. it might not be exact, but you really want to keep that core nice

and tight the whole time. so in this position, you're gonna do what we call a

bird dog. and so a bird dog is basically you're lifting one arm and kicking out

the opposite leg. so it's kind of like the dead bug, but now you're having to do

a little more stability of your whole body. so if you want to just start with

lifting out your arms, straightening them out, you can do that. just to kind of

practice a little bit. you can also then just kick your leg out, but the goal

especially when you're doing the leg kick is not to lean over and kick like

that. you want your back to stay flat that whole time. like if I had a glass of

water on my back, I'm trying not to make that glass of water fall. so once you

have those two pretty much mastered, then you put it together where you're putting

one arm out and the opposite leg out. and really just nice try and control it.

again imagine that you have that Cup on your back and if you're going fast,

you're probably going to spill it. so since this one's a little bit tougher,

you definitely want to just start off with maybe two on each side. see how you

feel, and then do that a couple times a day.

and you can progress from there. so those are my top five ways to relieve lumbar

stenosis. if you'd like to help support my channel, make sure and click on the

link up there. and don't forget to subscribe by clicking, we're?, down there.

and remember be safe, have fun, and I hope you feel better soon.

For more infomation >> Top 5 Lumbar Spinal Stenosis Exercises & Stretches - Ask Doctor Jo - Duration: 9:04.

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You Might Be a Liberal If... You Believe Google Has No Political Bias - Duration: 1:17.

You know face it most people here are pretty upset and pretty sad for

because of the election conflicts with many of our values

Our values are strong

We will fight to protect them and we will use the great strengths and resources and reach we have to continue to advance

really important values

There's actually a lot of historical precedent for boredom being a huge factor in vote

Choice and actually in building extremism. In fact, we've had a lot of work on jigsaw on extremism

That's that shows high correlation to simple boredom

For more infomation >> You Might Be a Liberal If... You Believe Google Has No Political Bias - Duration: 1:17.

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English Pronunciation - Actually, Museum, Managed, + more - Duration: 8:40.

Hello! Tudo bem? Qué tal? Ça va?

What's up guys? Welcome to another pronunciation practice video.

Today, I'm going to teach you how to pronounce 8 hard words

that many English learners have trouble with.

Remember that I have an American accent,

so I'm going to teach you how Americans would pronounce these words.

But before we get started, remember to subscribe to the channel, click on the bell,

and turn on the English subtitles if you need them.

Okay, are you ready to practice your English pronunciation? Let's take a look!

Alright, the first word that I'm going to teach you how to pronounce correctly is this one:

Be careful, because many English learners use this word incorrectly,

because they use it to show that something is happening now.

However, this is not the correct usage of the word "actually."

You need to use the word "currently" to talk about something that is happening now. You understand?

Alright, let me show you both the incorrect and correct pronunciations of this word.

It is incorrect to say ac too aly. No, no, no. The correct pronunciation is actually.

Listen again closely:

In order to say this word correctly, you need to pronounce it as 3 syllables, not 4.

The "tua" should be pronounced "shuh," not "tua."

If I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me:

There you go!

Okay, the second word that I'm going to teach you how to pronounce correctly is this one:

What's your favorite museum?

Alright, let me show both the incorrect and correct pronunciations of this word.

It is incorrect to say moo see um. No, no, no. The correct pronunciation is museum.

Listen again closely to the difference:

The keys to pronouncing this word correctly are to pronounce the "mu" as "myou," not "moo,"

and to pronounce the "s" as a "z" sound.

If I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me.

There you go!

Alright, the third word that I'm going to teach you how to pronounce correctly is this one:

Okay, let me show you both the incorrect and correct pronunciations of this word.

It is incorrect to say man Aged. No, no, no. The correct pronunciation is managed.

Listen again closely:

The keys to pronouncing this word correctly are to emphasize the first syllable

and to pronounce the second "a" as an "ih" sound.

If I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me:

There you go!

Okay, the fourth word that I'm going to teach you how to pronounce correctly is this one:

Alright, let me show you both the incorrect and correct pronunciations of this word.

It is incorrect to say con fer ence. No, no, no. The correct pronunciation is conference.

Listen again closely:

To say this word correctly, you need to pronounce it as two syllables, not three.

The first "e" should be completely silent. Just pretend that it's not there.

And the second "e" should be pronounced as an "ih" sound.

So, if I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me:

There you go!

Alright, the fifth word that I'm going to teach you how to pronounce correctly is this one:

Let me show you both the incorrect and correct pronunciations of this word.

It is incorrect to say joo is. No, no, no. The correct pronunciation is juice.

Listen again closely to the difference:

In order to say this word correctly, you need to pronounce it as one syllable, not two.

The "ui" should just be pronounced "oo."

So, if I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me:

There you go!

Alright, the sixth word that I'm going to teach you how to pronounce correctly is this one:

Let me show you both the incorrect and correct pronunciations of this word.

It is incorrect to say i MAJ No, no, no. The correct pronunciation is image.

Listen again to the difference:

To say this word correctly, you need to stress the first syllable and pronounce the "a" as an "ih" sound.

If I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me:

There you go!

Okay, the seventh word that I'm going to teach you how to pronounce correctly is this one:

Let me show you both the incorrect and correct pronunciations of this word.

It is incorrect to say quaw rel. No, no, no. The correct pronunciation is quarrel.

Listen again to the difference:

In order to say this word correctly, you need to pronounce the first syllable as "quor," not "quawr,"

and you need to pronounce the "el" as "ol."

If I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me:

There you go!

Alright, the last word that I'm going to teach you how to pronounce correctly is this one:

Let me show you both the incorrect and correct pronunciations of this word.

It is incorrect to say squir EL. No, no, no. The correct pronunciation is squirrel.

Listen again closely to the difference:

In order to say this word correctly, you need to pronounce the "el" as "ol," just like in the word "quarrel."

So, if I were to spell this word exactly how it sounds, it would look like this:

Try saying it with me:

There you go!

Leave a comment down below telling us which word was the hardest for you to pronounce.

Also, if you have any requests for words that you'd like me to include in future pronunciation videos,

leave them in a comment down below.

Alright, I hope this video was helpful for you.

Remember to give this video a like,

share it with your friends and family,

and subscribe to the channel.

I'll see you next time!

For more infomation >> English Pronunciation - Actually, Museum, Managed, + more - Duration: 8:40.

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Top 5 Wedding Night Tips For Groom ✔ - Duration: 4:42.

Top 5 Wedding Night Tips For Groom

It is natural that the night of Dakhla is full of feelings of anxiety, tension and confusion,

in addition to feeling tired as a result of preparations for the house and wedding, and

make a double effort.

And because it is the night of new life, the two brides are supposed to spend wonderful

times unforgettable and completely free of the moments of tension and pressure that spoil

the beauty and splendor of this moment, because the night of the night of Dakhla will be printed

in your mind for a lifetime.

Therefore, we will help you dear girl to make your wedding night of the finest nights that

you remember with love and happiness, and we will remind you some guidance you can resort

to in order to spend an intimate moment to share with your husband and lover on the night

of Dakhla.

Just follow this article and learn more about the most important tips and guidelines that

will make your night intimate and wonderful with your age.

1 - Enjoy the moment with your spouse:

Try as much as possible to enjoy romantic and enjoyable moments with your bride on the

night of Dakhla.

Despite the fatigue and exhaustion that you suffer all day long, you must remember that

all this fatigue and effort for this moment.

Just give up feeling tired after the wedding and dance joints, and enjoy every moment with

your nakedness.

Initially take a warm bath that helps you relieve stress and confusion, and completely

eliminate your fatigue, because it will give you a sense of relaxation and calm.

Use a shower with a beautiful fragrant scent, and after finishing you can paint your whole

body with a fragrant and moisturizing cream; it will also help you relax your muscles dramatically.

2- Wear soft sleepwear:

After the warm and invigorating bath, wear a special nightdress.

Make sure you choose soft, thin lingerie that increases your beauty and femininity.

You can choose short and dramatic sleepwear, or you can choose the long, open shirt from

the chest opening and have a long opening at the hip.

It will be better on the first intimate night that brings you together, because surely you

will be dominated by a sense of shame and embarrassment.

Then you have to put on a charming feminine fragrance, because it helps to entrench your

mind with you and your husband tonight, and you can decorate with some soft, light makeup

that accentuates the beauty of your face.

3- Sit with your nakedness and eat dinner together:

Certainly after the wedding, you will feel hungry as a result of fatigue, dancing and

exhaustion throughout the day.

So, you have to have dinner together, but be careful not to eat more so you do not feel

lazy and lazy.

Just handle a few light foods and then bring a warm and warm drink to your lady, and help

calm the nerves and relax the muscles of the body.

Then try to get close to each other while watching a romantic film together; hugging

and loving each other, these simple interactions will surely make you know if you are ready

to go further, or that you are not in the mood for a good night.

4- Talk to your friend and be frank with him:

One of the most important guidelines you can follow is to talk to your husband openly and

clearly on the night of the engagement.

After talking together about the wedding and the wonderful footage that went through you,

I would also like to talk to him about the romantic moments I spent with him during the

engagement period, and continue to talk to him until the romantic atmosphere becomes

dominant at the moment.

After that you spit on him and express your love and gratitude to him, and during the

talk to discuss some of the things that you feel that you understand him, that he may

feel the pregnancy and satisfy you and not disturb you during this night.

I agree with him that frankness is the title of this night in expressing your feelings

with all sincerity and clarity.

5- Make the bedroom full of romance:

And here we mean that your bedroom is equipped with a romantic atmosphere distinctive and

wonderful, in order to create a night of life of intimate nights unforgettable.

This is done by sprinkling the petals of red roses in the floor of the room, scattering

the room with decorations and lighting candles, in addition to listening to quiet romantic

music.

After that, they exchanged intimate kisses together, hugging their love so that intercourse

would happen for the first time.

But you have to be patient and calm.

If you can not complete the relationship tonight, do not get nervous, and try later, the intimate

relationship does not have to take place completely on this day.

Let me know that having sex for the first time in the night can leave you with several

kinds of feelings, including happiness, pleasure, confusion, or a combination of these feelings

at the same time.

For more infomation >> Top 5 Wedding Night Tips For Groom ✔ - Duration: 4:42.

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Ability360 FAQs: Transitioning out of a Nursing Home - Duration: 0:49.

For more infomation >> Ability360 FAQs: Transitioning out of a Nursing Home - Duration: 0:49.

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ASR Monthly Summary - September 2018 - Duration: 2:23.

Well hello everybody. We have a few items on the list

today, but I'm really going to concentrate on what I talked about at my in-service.

But first of all, congratulations to a wonderful start of the fall term. I think

this is one of the better starts that we've had in a few years. Alright. Let me talk

about our vision for ASR. And I touched on that briefly a couple of months ago. The three areas

that we are going to focus on are achieving student success targets, improving employee

experience within ASR, and enhancing systems and processes. And the way this vision process

works is, we've identified 10-year targets that we want to get to, but we can't just jump

to 10 years, so we also have defined 5-year targets, as well as 1-year targets.

So, what role do you play? Well, the role that you're going to play is really where you

create what we call "rocks." And what are these rocks? Rocks are your priorities

for your team, or you as an individual, that you will set every single quarter, 3-to-5, 7

items, to make sure you can get those done. If those aren't done by the end of that particular

quarter, then you want to evaluate why those did not get done, and either put them on an

issues list to look at addressing them, or were they truly a rock? And so that's the

important role that you're going to play in this whole piece to ensure that we are moving

towards our vision of student success, and creating an environment so that everybody

understands what role you play in order to hit our 1-year, 5-year, and 10-year targets.

So feel free to reach out to your director if you have any questions. I just condensed my

30-minute talk into a 3-minute talk, so I'm sure you'll have a few questions.

Thank you very much!

For more infomation >> ASR Monthly Summary - September 2018 - Duration: 2:23.

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Officially Licensed NFL Women's Razzle Dazzle Mesh Top b... - Duration: 8:21.

For more infomation >> Officially Licensed NFL Women's Razzle Dazzle Mesh Top b... - Duration: 8:21.

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Slowpoke: The DOPEY Pokemon ft. FYRUS?! - Got A Minute? - Duration: 1:16.

The slowest known Psychics and contenders for best fishermen in the franchise, Slowpoke

are dopey Pokemon who enjoy staring into space and lazing around lakes.

They can be described as oblivious, floundering around at their own tempo with little concern

for the flow of time.

It's said that the tips of their tails secrete a sweet sap, so not only do they boast built-in

fishing poles, but they come with bait, too!

Couple that with their delayed response to pain, and they make for mighty fine tools.

Should something manage to chomp off their tail, though, Slowpoke are skilled at regeneration.

Thanks to that quirk, their tails were once harvested and regarded as a delicacy in Johto,

but the practice faded away after folks found their hearts and accepted that even these

aloof doofuses have souls.

Should you grow tired of their dull attitudes, you can pass your Slowpoke a king's rock,

forfeit them to a friend and watch their intellect soar.

Accidentally train them to level thirty-seven or introduce them to a Shellder, however,

and they'll keep that goofy gaze for good!

Thanks for watching.

If you enjoyed, remember to like and subscribe!

And my name is Fyrus.

I make edited video game content over on my channel, so if you want to see more from me,

you can go check that out, I mean… it's worth your time.

I think?

I'd like to think I'm funny!

For more infomation >> Slowpoke: The DOPEY Pokemon ft. FYRUS?! - Got A Minute? - Duration: 1:16.

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Fairlane ft. Ilsey - Uncover You - Duration: 3:54.

Then let I, let I uncover you

Then let I, let I uncover you

and Then let I, let I uncover you

Baby letÕs uncover me

And then let I uncover you

So letÕs uncover me

From a close up view

And I wanna see it all

Where the light comes through

ThereÕs a crack in the wall

Then let I, let I uncover you

Then let I, let I uncover you

Then let I, let I uncover you

So letÕs uncover me

And I ainÕt gonna come with a guard at the door

with your guns on the floor

Wanna show me who you are

And then let I uncover you

Baby letÕs uncover me

And then let I uncover you

So letÕs uncover me

From a close up view

And I wanna show it all

Where the light comes through

ThereÕs a crack in the wall

Take them all away if you can handle my heart

Dropping every part of my defenses

Wanna let you underneath the surface

Nervous

Then let I, let I uncover you

Then let I, let I uncover you

Then let I, let I uncover you

So letÕs uncover me

And I ainÕt gonna come with a guard at the door

with your guns on the floor

Wanna show me who you are

And then let I uncover you

Baby letÕs uncover me

And then let I uncover you

So letÕs uncover me

From a close up view

And I wanna see it all

Where the light comes through

ThereÕs a crack in the wall

On another living soul that could reopen your scars

Rather be alone than be dependent

Learn to be an island on the ocean

No emotion

So you add another layer to the skin of your heart

DonÕt want me to know that youÕre a lover

Putting on a show like youÕre a fighter

YouÕre a liar

For more infomation >> Fairlane ft. Ilsey - Uncover You - Duration: 3:54.

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Orange County Real Estate: What You Need to Know Before Buying a Home Security System - Duration: 2:34.

- Welcome to my video blog.

And today we're going to talk about

whether or not you need a security system.

(soft piano music)

So 59% of burglaries

happen during the day

while people are at school

or at work.

And 95% of them

are from forced entry

instead of just leaving a window open

or a door unlocked.

So let's talk about the pros and cons of a security system.

A study by Homefacts found

that just having a theft deterrent

was actually a positive thing.

And the biggest reason that people don't

actually get a security system

is related to the cost

because there's usually an upfront cost

plus an ongoing expense

related to the security systems.

Another added option

is to actually purchase

on-going monitoring

so that if a door is opened

or a window a window is opened

that the authorities like police

are actually alerted for safety.

So the cost often extends

behind just peace of mind and safety

but also has to make dollar and sense.

A study by the Federal Bureau of Investigation,

or as we know it the FBI,

found that

on average a break in costs $1,725

in stolen valuables, goods, and damage.

So you do want to figure out what is the likelihood.

And the truth is that it's one in four homes

that are likely to get broken into.

One thing to note is that cost of a security system

can vary widely

between the ongoing monthly maintenance cost,

and actually the set up fee.

But these days,

there's actually programs and options

that are less expensive with repsect

to the amount of monitoring that you receive.

So you really want to dial in

and figure out the ones

that make the most sense for you.

So there's pros and cons to each different type,

but ultimately you have to decide

on the ones for you.

If you have questions

on the best security systems out there

or the ones that our other clients

have enjoyed using,

please feel free to reach out to me

and feel free to forward this on

to some of your favorite friends.

(soft piano music)

For more infomation >> Orange County Real Estate: What You Need to Know Before Buying a Home Security System - Duration: 2:34.

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Introduction to Rachael Cristine Consulting for Museums and Archives - Duration: 1:19.

- Hi, I'm Rachael Woody, with Rachael Cristine Consulting,

where I offer archival solutions

and grant management services,

to archives, museums, and cultural heritage organizations.

I've had more than 10 years experience in the field,

starting at the Smithsonian Institution's

Freer and Sackler Gallery Archives,

and then launching the Oregon Wine History Archive

at Linfield College.

At both of those institutions,

and at the more than dozen other institutions

that I have worked with, I have realized

that we could all use more resources and more expertise.

My job as your consultant is to make sure

you get the support you need,

whether that's providing a professional evaluation,

training, project creation and oversight,

or helping you get into grants

for successful grant acquisition and management,

my job is to help support you, get the project done,

so that you can get back to doing the job that you love.

Please visit my website to view the services I offer,

and book a free 60-minute consultation call

so that we can discuss your project needs in length.

I look forward to speaking with you,

and wish you the best of luck.

For more infomation >> Introduction to Rachael Cristine Consulting for Museums and Archives - Duration: 1:19.

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How To Reveal Super Shiny Nails! - Light Elegance (subtitulos en español) - Duration: 4:36.

For more infomation >> How To Reveal Super Shiny Nails! - Light Elegance (subtitulos en español) - Duration: 4:36.

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How Much Should You Spend on Marketing? - Duration: 3:39.

Hey, everyone. Today I want to bring some clarity to the question of, "How much

should you budget for your marketing?" and, "Should you budget for a year, should you

budget monthly, should you do a combination of both?" And so let's talk

about that a little bit and break it down and what that could mean for your

small business. So research has shown, compiled from a bunch of different

sources, that you should spend about 7% of your annual revenue on marketing for

the year. So if, for example, you have revenue of $500,000 per year then you

would want to have a marketing spend for the year of about $35,000; and if you

break that out monthly it's about $2,900 that you're spending per month on

marketing. Now that might seem really high, but realistically if you're not

spending money well on your marketing, you're not driving in new business and

you have no real reason to be in business if you're not getting new

customers. So, once you know how much you're spending - that 7%

for your business - even if you're not a $500,000 a year business just take 7%

of your annual revenue and then you can figure out what you should be

spending. From that total marketing spend, there's two items that I want to

highlight further, and that's gonna be for your website and then for your

digital ad spend. And so for your website - from that 7% - you should ideally

spend about 9% to 10% per year on your website. That means building a new

website, upgrading and adding features to your website, making it user-friendly and

looking at the user experience, evaluating what you can do to optimize

your website to increase your lead conversions. So that would be included in

all of that. So in that example for the $500,000

company that is spending $35,000 per year on marketing in general - everything

that they're doing from inbound, outbound, print, and all of their tactics with

promotions and everything like that - with their website they want to spend about

$3,100 - $3,200 per year, which breaks out to about $260 per

month. And then for the digital ad spend, you want

to spend about 7% of your marketing allocation budget on digital

and so that's going to be about $2,450 per year, or if you break it

out monthly, about $205. And so when you're looking at

what you're spending and the returns that you're seeing on that spend, make sure

that they align because, ultimately, if your marketing is not bringing in

results - if there's no return on the marketing that you're doing - you need to

reevaluate your options because you want to get

customers out of what you're doing. So if you're not driving customers from the

things that you're currently doing it'd be worth having a conversation with

someone who's in a similar business as you, if they're willing to share what

they're doing, just other outside sources, other experts. There's a lot of resources

online that you can look at, or you can even have a conversation with one of us.

So if you're questioning how much you should be spending, the general rule

is you should spend 7% of your annual revenue on marketing - all of

your marketing - you should spend about 9-10% of that budget on

your website, and then you should spend about 7% of that budget on

digital advertisements. I hope this is helpful and we'll see you next time.