Powerlifting is great for women as it encourages them to weight train correctly, using the three compound lifts to build overall strength,’ says Evelyn, who works as a personal trainer when she’s not competing. ‘It allows us to gain tone yet still keep a feminine appearance by reducing body fat and increasing muscle mass, which is a good thing – a pound of muscle alone burns nine calories a day while fat only burns two.’
Don’t fight the power A nice side effect to building your muscles? Supreme confidence. ‘As a woman, I find powerlifting so empowering,’ Evelyn says. ‘Being strong makes everyday life easier, too. It also makes the weights room seem a little less intimidating! I feel confident knowing I can train with a structure and understanding of my goals – something that powerlifting taught me.’
When you notice yourself getting stronger, you might also start to care less about the number on the scales, and more about the number on the weights. Measuring your progress this way can really feel like a huge achievement. ‘You don’t have to train solely for your one rep max, but you can use powerlifting to structure you gym workout and inspire a long-term goal of increasing strength,’ says Evelyn.
Slim and strong The great thing about powerlifting is that the moves target every muscle group, including the core. There are no specific abdominal exercises, but each move switches on your core and uses your abs to accompany the major muscle groups, teaching them to work in conjunction with the rest of the body. Because this is how you use your body in everyday life, it’s a far more useful way to train your abs than isolating your mid-section.
Training all your muscle groups helps to rev up your fat burn, not just while you work out but for hours later, too, thanks to its effect on your metabolism. ‘As well as getting you in shape, powerlifting increases skeletal strength and helps to reduce the risk of osteoporosis,’ adds Evelyn.
How to do it Olympic barbells used for powerlifting in a gym are usually 20kg, but you can often find adjustable bars that weigh much less if these are too heavy for you. Gradually increase the weight you lift until you can manage the barbell. Make one of the powerlifts – that’s either the squat, bench press or deadlift – your main move in each workout, using as heavy a weight as you can while maintaining good form. Then you can perform the remaining moves with slightly less resistance to make up the rest of your workout. Three workouts a week will target your whole body, burning fat and strengthening both your muscles and bones.
Your powerlifting workout Try these workouts by Evelyn Stevenson to kick off your new body. Separate your powerlifting workouts into three weekly sessions consisting of five different moves, including your main powerlifting move. These should challenge you, but not prove impossible to complete. Finish performing every set of each move before moving onto another exercise. Take 60 to 90 seconds’ rest between each set.
Day 1 Main lift: squat (as heavy as possible with good form)
Plus, the following moves at around 70% of the maximum weight you’d usually manage:
Day 2 Main lift: bench press (as heavy as possible with good form)
Plus, the following moves at around 70% of the maximum weight you’d usually manage:
Day 3 Main lift: deadlift (as heavy as possible with good form)
Plus, the following moves at around 70% of the maximum weight you’d usually manage:
# Breathing: Improved breathing nourishes the body and increases oxygen levels in the blood. It also helps the body rid any existing toxins and promotes a healthier skin tone.
# Relaxation: Tension release and relaxation is encouraged by a sense of calm and well-being experienced during Pilates.
# Body shape: Muscle definition sculpts your waist and shoulders while toning your abs, arms, thighs, and bum.
# Body alignment: Proper alignment decreases your injury risk and helps joints stay healthy as you age.
# Pregnancy: Pilates offers soon to be mums a safe yet effective form of exercise.
# Mental function: Pilates builds mental stamina and focus by requiring concentration on each repetition, exercise, and sequence.
# Body awareness: Better body control and awareness enhances how you carry yourself and move every day.
# Internal organs: Pilates promotes optimal performance by your interior organs and helps lower blood pressure and cholesterol levels.
# Inner Harmony: Releasing endorphins naturally causes your mind and body to feel more positive.
# Physical Fitness: Every area of physical fitness develops from flexibility to endurance.
# Cross Training: Pilates is used by a variety of athletes to achieve their athletic pursuits.
- Mental benefits. “Aerobic exercise has been shown to increase your confidence, emotional stability, memory, and brain function,” notes Tripps. Studies show that about 19 million Americans experience depression every year. It is widely accepted that aerobic exercise improves the symptoms of depression.
- Health benefits. Besides strengthening your heart and lungs, aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower your blood pressure.
- Physical benefits. Aerobic exercise burns up calories, which can in turn help you shed excess weight. Aerobic exercise also tones your muscles and improves posture.
- Fitness benefits. In addition to looking better and being healthier, aerobic exercise increases your stamina, giving you more energy for both work and play. You will sleep better and handle stress better, and you’ll feel better about yourself.
Getting Started With Aerobic Exercise
Now that you are aware of all the reasons aerobic exercise should be part of your healthy lifestyle, how about getting started? Before beginning any exercise program, especially if you have health issues, talk to your doctor. Choose activities that you enjoy. Walking, biking, hiking, dancing, even raking leaves can supply aerobic exercise. Here are some tips to remember:
# As you get the recommended 30 minutes of moderately intense aerobic exercise five days a week, you should be exercising at a level that just lets you keep up a conversation during the activity.
# If you’re healthy enough to exercise at a high intensity, make sure you’re not exceeding your target heart rate. You can find your target rate by subtracting your age from 220, then multiplying that number by 70 percent (.70).
# Drink plenty of fluids before, during, and after your workouts.
# Include warm-up and cool-down periods in your aerobics exercise routines.
# Avoid high-intensity aerobic activity for one to two hours after eating.
# Skip your workouts when you’re ill or overtired.
Research shows that aerobic exercise is beneficial even if it’s done in shorter segments throughout the day. Even if you have a busy schedule, you can find time for several 10-minute periods of moderate-intensity aerobic activity.
What Are Allergists And How Can You Benefit From Them? There are several people that are allergic to certain things in like, be it food or dust, and an allergists is the special physician that handles these medical conditions. There are several things that people can be allergic to like food, latex, bee sting, or medication, and all these are treatable by the doctor. Because there are different types of allergies then you can bet there are different types of specialists that focus on specific allergic reactions and you should find one if you have an inkling that your body is far too sensitive to certain things. People are born with allergies and this may be with them for the rest of their lives, but the allergist will be able to minimize the reaction and treat the patients in the event the reaction gets too much too handle. Keep in mind that an allergist is just as much of a doctor as any other specialist given that they have gone through the same four years of pre-med, four more years of actual med school, and about three years of residency before they have reached this point in their life so trusting them to diagnose and treat you would not be a crazy thing to do. You should feel safe and guaranteed in the hands of these specialist because they would not be where they are right now if they did not pass a series of certification and licensing examinations. A board certification is enough for an allergist to diagnose a patient, but there are some doctors that would go the extra mile by adding a study on allergies and immunology through fellowship. When you are looking for an allergist, search for one that is board certified because you are sure that these specialists are truly skilled in the field of study they have chosen,
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Different people may have the same allergies but they differ in how they react to it because some cases can be fatal while others have it at a much milder state and these are the things that only the allergist can evaluate and diagnose for you. Regardless what the allergy is about, be it due to food or dust, or anything under the sun, a qualified allergist would be able to evaluate it and treat it for as long as the patient is honest with every single detail that the doctor asks for. There are shots available today, like flu shots, that would help people to be less at risk for allergic reactions and these are only to be prescribed by allergists because they are the experts on which shots the patient would best need. The allergist is a specialist so patients must first go to a general physician which will then refer them to an allergist when needed.
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There are some allergies that are passed on the genes while other can occur by exposure to specific environments.
Health Supplements: Why Lipo 6 Ultra Concentrate is the Ultimate Fat-Burning Pill
Many people these days are burdened with fat that refuse to go away even with the use of multiple supplements. If you’re looking for a very effective way to eliminate those unwanted fat, you should consider Lipo 6 Ultra Concentrate. It is dubbed as the ultimate fat destroyer that’s the strongest there is and should only be taken one pill at a time.
People who have used the product testify that it has immensely helped in their weight loss journey.
Ingredients are the most significant factor that should affect your search for a very powerful pill that will destroy those unwanted body fat. Here are the ingredients that Lipo 6 Ultra Concentrate has:
Caffeine is a stimulant but it is home to thermogenic effects that you will need to stimulate the burning of fat. This ingredient gives you not only energy for the day but it also allows your body to burn off unnecessary fat.
Theobromine, a major ingredient found in chocolate, will act as a stimulant for the central nervous system. Theobromine has the ability to relax your muscle tissues and it also encourages clarity in mental activities.
Synephrine is the supplement that comes from bitter oranges and it is said to increase metabolic rates. Faster metabolism means better chances of losing weight.
Yohimbine is widely accepted as a fat burning ingredient. Extracted from the yohimbe tree, this compound is very helpful for those who take in the supplement and at the same time integrate exercise in their daily routines.
Rauwolscine is a compound often compared with yohimbine because the two share numerous similarities but there are some researchers who suggest that rauwolscine may be more potent than yohimbine.
It is highly recommended that interested people take in one pill before breakfast and another pill before lunch every day.
Again, do not take more than one pill in a single serving. One bottle containing 60 pills should last for 30 days. Also, the developer wants against the use of other caffeine-inclusive products while taking in Lipo 6 Ultra Concentrate. All warnings are for the user’s safety and you should take these seriously.
The Lipo 6 Ultra Concentrate pill is your ultimate solution to getting rid of those excess fat and it is also your much-coveted supplement for accelerating metabolism.
The search for an effective health supplement that will provide the results you’re expecting isn’t always easy. But if you want a product that will not just burn fat but will also give you the energy that is sometimes lost with the process of losing weight, then the Lipo 6 Ultra Concentrate pill is the best option for you.
How Compression Sleeves Can Help Improve Sports Performance
Over the past few years, several sports men have started to use compression sleeves for their sports performance and training. You may have perhaps seen some professional athletes wearing something around their arms, and these are compression sleeves, characterized by their tight and stretchy structure perfect for aiding performances. During their training and actual performance, several runners have started to sport these compression sleeves and even knee braces that can cover their lower legs. Furthermore, there are also several people and non-athletes that have worn these compression sleeves for fashion and for style, but when wearing these for the real functions, these have several benefits for these people in terms of their health.
For one of their uses, these compression sleeves have been used by health care practitioner and trainers to reduce instances of injury when acquiring these pains. After sustaining these injuries, these compression sleeves can work by promoting and increasing the blood flow into the areas and facilitating the free flowing out of the stresses and the fluid after the injury. These exercises can cause some injuries and small traumas to the muscles, and the need for the body to repair them after the workout needs some assistance from compression gears. The swelling, the stress and the pain that these compression sleeves can treat arise from these traumas due to rigorous exercises, just like a rope being worn out on the strands. Through wearing these compression sleeves, you can experience less pain and you can be able to recover faster after a strenuous workout or exercise. Without the instances of the body being worn out almost quickly, athletes can be able to perform more and do more when they wear compression sleeves, saving them some energy and time instead of treating their injuries.
To reach a venue of a sporting engagement, athletes are usually flying on a plane. Keep in mind that being seated for hours inside the plane, coupled with the changing pressures, can swell these legs in the duration of the flight, lessening performance during the time that they have to play. Through a flight in more than a day, these sports professionals can make use of these compression sleeves and socks in order to protect their legs and their limbs from being affected by the flight and pressure changes.
These compression gears can be useful also after the sports activity to support recovery of the muscles and can aid the muscle function even before the activity, but these compression sleeves can also be worn even during the actual sporting event. These compression sleeves are also helping athletes have better blood flow around.
Tips on How to Achieve Maximum Workout Results You may have a number of reasons for working out. For many, exercise helps them to stay fit and healthy. In a way, you can get your desired figure and/or appearance through constant exercise. In a way, it makes you happy, disciplined and enthusiastic. In other words, it helps you become a better person inside and out. It may help you live longer as well. Sometimes, however, you may have to exercise because of your doctor’s orders. If you are suffering from inactivity or if you need to recover from an injury, working out can help you out. But usually, people workout to join a friend and/or to make a new one. There are a number of things you ought to have when you are working out. One of the most important requirements is a workout routine. This should include the type of exercises you should be doing and how much or how long you ought to exercise. Normally, workout will require tools and equipment, too. If you are working out in the gym or at home, there are a lot of tools and equipment you can use. Proper nutrition is also necessary when working out. You may have to be specific about what you eat before, during and after you workout. Proper food choices will supply you with enough fuel to sustain your workout session. To make sure that they have enough stamina to last a strenuous workout session, most bodybuilders rely on workout supplements. It is believed that workout supplements are an integral part of bodybuilding. It is said that these supplements can actually help you lose weight or build muscles fast. Others even think that with these supplements, it is easier to achieve maximum results from working out. There are several workout supplements in the market nowadays. Each of these types may display a different result. Most of them may give you the amount of nutrients and energy you need for your workout. There are even some that are known to increase strength as well as mental capacity and concentration. You can also find some that helps get rid of excess body fat. Before you decide which supplements you ought to take, you will have to consider a number of factors first. It is very important to know what types of supplement you require based on your goals. You also have to be aware of the reasons why you are taking that supplement and what are its advantages. It is also necessary to take note of your pre-existing medical conditions. When coupled with a proper fitness regimen, workout supplements may enhance your effectiveness and yield favorable results.
Finding Ways To Keep Up With Options
Regular exercise is a tough challenge. You may have to experiment on different routines, tools, equipment, diet and supplements before you can decide which works best for your needs. But, workout will feel easier especially if you do not think about how hard it is. You can still have as much fun as you want while working out. If you can make it a habit, you might be surprised by the results you get.Learning The “Secrets” of Sales
Tips on How to Pick a Pillow Designed for Neck Pain There are a number of things that may trigger neck pain. This is a thing that occurs to everyone occasionally, and it is generally either unintentional injury or incorrect posture while performing certain activities. Neck pain has the ability to ruin your entire day, particularly if you can’t move your head in a different direction without being in a whole lot of pain. If you have pain your neck or perhaps your spine, the majority of the time it really is a muscle tissue problem and it’ll resolve in a few days with the proper methods. One particular tool need to be a pillow for neck pain. For those who have repeating issues with neck pain, you really should have it examined. There may be a problem along with your upper backbone. Alternatively, in case you just have pain occasionally and you may figure out from where it originated, it is usually something which you can solve by yourself with ice, heat, and rest. A pillow for neck pain can drastically help you to get to sleep during the night while your muscle tissues within your neck could possibly in pain or in spasm. Not having one, you might not get a good nights rest. Initially, utilize ice if you were to think you acquire a pulled or stretched muscle mass. This typically starts from poor posture or tilt of the head while working at a computer system or because possibly you have slept with your head in a different position the night before. The ice supports swelling that usually occurs with this kind of neck pain. Substitute ice with heat to ease the irritation and the pain. At nighttime, you would like to be sure to have a pillow for neck pain on which to slumber.
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An excellent pillow for neck pain is one which is more strong than various other pillows and that allows your neck and head remain in the same posture. The most beneficial one could be the one that retains your spinal column in a straight line so that you aren’t going to strain the muscles any longer than they have been sprained. There are numerous great memory foam pillows that work perfectly for neck pain. Seek out ones that exclusively produce for that use. You may also try the buckwheat pillow, that provides a similar support in different ways.
Beds – My Most Valuable Advice
In case you have obtained the pillow for neck pain that you choose and thought that it would work, and you continue to possess the pain even though using it and taking additional steps to eliminate your pain, you might want to make a scheduled appointment to see your medical professional. In some cases, a muscle mass is spasming so horribly that you require a muscle relaxer to make it stop. Pain that will go on and on can be something else that you won’t have the ability to treat by yourself. Avoid experiencing the pain too long before looking for medical help, because the repair could be easy, or there might be more severe damage which your physician can find and identify.
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(Portland, OR)—Copper Joint recently announced the publication of a series of workout and injury recovery guides. Whether it’s running, weightlifting, of functional fitness for everyday life, the company wants to help those who are looking to increase their activity levels to avoid injury and engage in physical activity wisely. The injury prevention series was made available on the Copper Joint blog.
In regard to the new series of injury prevention guides, Jon Deal of Copper Joint commented, “These days, it seems that everyone is on a quest to be healthier and incorporate more physical activity into their daily routines. While this certainly isn’t a bad thing given the rates of obesity and chronic disease, it’s important that people understand that more physical activity means greater potential for getting hurt. We want to help people avoid this kind of scenario so that they can keep their bodies moving and keep striving to reach their health goals.”
At those who are looking to start a workout routine will find the information they need to know to keep injuries at bay and make the experience as pleasant as possible. The injury prevention guide series covers topics like investing in the proper workout gear, how to use compression garments for protection and recovery, having the right mindset and outlook in the gym, and even incorporating anti-inflammatory foods into the diet to help with injury prevention.
As Deal further noted, “Getting healthy is always a good idea, and fitness should be both challenging and fun. Unfortunately, sustaining an injury during a workout is never an enjoyable experience. It is our hope that those who take the time to read these guides will find that they contain helpful information that will keep them safe during their workouts and allow them to avoid having to deal with joint pain during the recovery process.”
Visit the Copper Joint website at to read the company’s new workout and injury prevention guides and get tips on how to use their compression sleeves to aid in speedy recovery.
About Copper Joint:
Copper Joint’s vision is to create a unique line of compression garments to help the body avoid any injuries, speed the healing process, and improve performance under any load, stress, or circumstances. With their team of doctors and experts, they’ve patented a unique, new, and innovative technology that bonds organic copper onto fiber macromolecules.
The Positive Effects Of Having Your Own Personal Trainer If it is your first time to hire a personal trainer, it is best if you do a little research, so you will know what to expect and how to choose a the right personal trainer. If you do not want to have a bad experience with your personal trainer then it is best that you conduct a research. It really takes time and effort to find the best personal fitness trainer. By doing this, you can really get great results. It is the job of the personal trainer to keep you interested with your fitness program and make sure that you will not quit. The trainer should provide different exercise programs and equipments. Make sure that the personal trainer that you select, can help you achieve your fitness goal. Be sure that you have high expectations.
A Simple Plan For Investigating Services
Before you hire a personal fitness trainer, you need to ask if they can offer a complimentary work out session. You will be investing your time and money with the fitness program, so it is best that you know the kind of fitness program that is offered. Most personal trainers are pleased to show their clients the training program and the equipment that they will use. Usually, work out sessions last for an hour and there are also some that would last for 30 minutes. You can actually decide the place where you will have your fitness program, you can either have it at home or in the gym. You can choose from any of the two, as long as you feel comfortable and motivated to do your fitness program.
Discovering The Truth About Trainers
You also need to check the credentials of your personal trainer. However, keep in mind that having certification is not enough. You also need to check the personality of your trainer, be sure that he or she is motivating, friendly and encouraging. Before you start with the fitness program, you need to fill out a medical questionanaire. You need to be honest and accurate in answering the medical questionnaire. The next step that the personal trainer will do is to let you do some exercises, so he or she can determine your fitness level. This is how your personal trainer will know what are your strengths and weaknesses. Before you start your fitness program you need to measure your body measurements, and your weight and height. These measurements is really helpful in knowing if you are progressing with the fitness program. Before you start your workout, it is advisable if you take a picture of yourself. Personal trainers can really help in motivating and encouraging people that really want to complete and have a successful fitness program. And not only that, they will also help you maintain a healthy lifestyle.
Benefits of Muscle Building If you gain muscle mass you also gain many benefits. This requires using your strength to increase lean muscle mass, and although aerobic exercise is good, it is not enough. The benefits of strength training is not only in gaining muscle mass but your also burn calories efficiently which is good for your overall physical well being. When you lift weights you are not merely carrying iron but it also does a lot of good to your body. The moment you start to lift weights, the function of your nerve fibers that descend from the brain to the spinal cord starts to ramp up causing your motor control to kickoff. IF this is done daily for at least eight weeks you will notice that you begin to gain muscles and see great changes in your strength and physical performance even if your diet is not regulated. Continuing on up to the weeks will show real muscle build-up in your body. Going into intense training will give your body extra muscle fibers. To be efficient your body needs the proper nutrients that can be obtained from the food you eat. This will not only make you stronger but you will be able to burn more calories and fat since whatever nutrients are not utilized by the body goes to the muscles instead of being stored in unwanted places. This will enable your body to have a metabolic efficiency. A stable body decreases the risk of injury. You will also have stronger bones and will give the body capability to adapt to any stress.
A Quick History of Workouts
When you gain strength it does not only mean having building muscles all over your body, but it also strengthens the muscles around the major joints to help you be more stable and balanced. In other words, when you go to the gym, muscle gain is not enough to enable you to carry those weights, your ligaments and connective tissues must also grow stronger. These tiny strings, sheaths of cartilage, and tendons keep out body held together and work side by side so that the whole body is strong and well balanced.
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When all this is taking place in our bodies, there is a need for lots of energy and a stream of nutrients supplied by the blood. This also means that we need to have our hearts pump more blood with less effort; in other words, a strong heart. Our hearts being a muscular organ is able to supply blood to the whole body without much effort if it is a healthy heart. So if there is less stress on the heart, there is less stress on your arteries and thus it lowers your blood pressure. Cardiovascular diseases is decreases when the heart is healthy. If you exercise consistently you improve your immune system because cell that attack viruses are increased. Which means we don’t easily succumb to colds and fevers.
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(Lake City, FL)—Monsta Clothing, a prominent worldwide workout gear company, has celebrated the recent introduction of new designs to their product line. In the spirit of providing bodybuilders, athletes, and everyday warriors with comfortable clothing to wear inside and outside of the gym, the company wants customers to know that they have increased their product line by more than 20 percent since the end of the summer season.
“When we first introduced our Monsta Clothing line in 2009, our designs were a breath of fresh air to the fitness community,” said Chris Cuadras of Monsta Clothing. “As we continue to stay in line with that innovative attitude, we’ve brought dozens of new designs in shirts, shorts, and fitness accessories to our website just in time for the fall season to start. We’ve got everything from bodybuilding clothes and mixed martial arts shirts for men to racerback tanks and long sleeve winter gear for women. It has all been created with one idea in mind – to provide comfortable clothing that can withstand competition in the gym and still be perfect for downtime after the workout.”
The new bodybuilding clothes and workout gear available from Monsta Clothing encompasses their men’s, women’s, and youth categories. There are also new workout accessories in the online store, which means that weightlifters can walk into the gym with fresh designs for their straps, belts, hooks, gym bags, and other tools of the trade. The newest items on the website are accessible by visiting the “Hot Items” tab on the homepage and then selecting “New” from the dropdown menu.
Cuadras continued, “As a lifestyle brand committed to providing high-quality bodybuilding clothes and gear for our customers, it’s vital that we continue to give them our best. Increasing our product line and introducing new items to the store is just one of the ways that we continually serve them with excellence. We are beyond excited about our new items and can’t wait for our customers to get their hands on them this season.”
Those who are looking for both the new Monsta Clothing products as well as their staple offerings can find them under one roof at .
About Monsta Clothing:
Monsta Clothing Company produces hard-core bodybuilding clothes, powerlifting gear, weightlifting shirts, mixed martial arts (MMA) fight wear and trendy-hot workout clothes for men, women, and children.
Some Things to Know About Anabolic Steroids In the world of bodybuilding, the anabolic steroids are very popular. Because of the most positive as well as immediate effects of reduction in weight in a short period has really made this known worldwide. With the passage of time, the name won’t fade because the products came in the market and they then go away early because of fewer effects. The anabolic steroid is referred to as the right product wherein the consumption doesn’t leave the side effects for a long time and such would fade away when you would reduce the dose or when you stop using it. The people have really become crazy for this produce because any person that used the anabolic steroid is more satisfied with the fast results and also the effects in weight loss. Miraculous results have been shown to the loved ones and such chain continues to increase and also the popularity of the anabolic steroids increased too. The fast results can tell the genuineness of the anabolic steroids. By using this drug, the body temperature is improved slowly. Such means that the steroid is now taking action. In just a short time of its consumption, it begins functioning to break the fat cells in the body and also the intake of pills of an original drug work for 24 hours either you are working or resting or also even when you are sleeping. It is necessary that the steroids should be taken into the morning because it works more effectively when such is taken in the morning because this starts the action at once and change the fats into fat acid and this would also enhance the body metabolism too. The other supplements would not show the fast action or results but only show the results after reaching a particular stage. All legal steroids have side effects but those bad effects would slowly decrease or fade when the intake of drug is reduced or stopped after the required goal is achieved. If you talk of genuine drugs, these don’t show quick action and their side effects also continue after you stopped using the drug. Also, the use of other drugs would take much longer time to show the results and the people need to spend a lot of money and not get the needed results.
Steroids: 10 Mistakes that Most People Make
With the consumption of anabolic steroids prescription from the doctor, such is not required because this is made from natural ingredients. Any person who likes to start taking up anabolic steroids for reduction of weight can take it without fear. Also, the dose scheduling is one crucial part as the consumption of just one pill would achieve constant blood level in the body.5 Takeaways That I Learned About Sales