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After prepping for winter is completed and as we head deeper into winter, things begin to slow down for us farm girls as there is (slightly) less activity on the farm. And for me personally, less activity means that all my favorite comfort foods will soon become the only thing on my mind until January 1st. And as it turns out these go straight to my hips, butt and thighs. As usual I’ll panic once I realize that spring and summer is just around the corner. It’s the same yearly routine, I know the drill, so why on Earth do I continue to fixate on all that stuffing, mashed potatoes and pumpkin pie when I know better?!!

Well that’s the thing, I don’t want know better. I always give in to the comforts of food every winter because it happens to be really good! I might never be able to stop my eating habits (comfort food… yum) and creating a New Year’s resolution is pointless; adding a few key exercises to my schedule right now, however, will do a world of good for the spots I have so much trouble with. 🙂

How To Do Body Weight Squats


 
Start in a standing position with feet slightly wider than hips. Turn feet outwards just a hair.

Slowly inhale as you squat down by bending the knees forward, keeping the back straight and knees pointed in the same direction as your feet. Keep the hips back and abdominal muscles tight. Descend until thighs are parallel to the floor.

After a slight pause, exhale as you extend your knees and hips until legs are straight and you are back in a standing position.

Do 3 sets of 8 – 15 reps. If this is a new exercise for you, don’t do this everyday. 2 days per week max is recommended.

Tips:

When you are in the squat position, you’ll want to sit mid-heel for the comfort.

Rest a minute between sets.

Don’t allow your knees to fall too far forward.

Info:

Did you know that bodyweight squats can help prevent cellulite formation? It stretches in all the right places and increases circulation. Cool!

Engaging the abdominal muscles during this exercise not only tightens your tummy, but the motion of keeping your back straight while squatting strengthens you back as well.

Bodyweight squats help improve posture.

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Three Tips for Marketing in the Rural US

Marketing in the rural areas of the US presents a unique challenge for marketing teams. Residents of wooded country areas are often less than impressed with modern “gadgets” and are nearly 20% less likely to have access to the Internet in their own homes. So how can you market your necessary products to people in these areas? Since mobile marketing is a relatively ineffective option and social media marketing is a laughable idea, using the three following ideas will help keep your marketing efforts reasonable and down-to-earth – like most of the people you are likely to be targeting.

Keep It Simple

While there are plenty of people who appreciate wild graphics and incendiary special effects, a seasoned tobacco farmer is probably not one of them. Too much unnecessary animation can be overpowering when it comes to a tractor commercial. As a marketer, you have an advantage in this area because simpler marketing strategies are simpler to carry out, not to mention cheaper. Market your product rather than an abstract idea behind it, and you are sure to get a positive response.

Keep It Practical

Rural consumers are often more patient and have longer attention spans than their urban counterparts. You can take advantage of this by making a practical ad that explains your product rather than shows it off. Consumers in agricultural areas tend to find more credibility in information that is useful rather than gripping and fascinating; and this credibility will earn your product and your brand the customer loyalty that will make your business a successful one.

Keep It Local

Much of the influence in close communities, such as those found in rural areas, is through word-of-mouth. Using local media such as the local newspaper, radio, or television station will earn your business more attention than some of the more modern marketing tactics. Also consider that having a local presence as the owner, founder, or leader of your company will lead your targeted consumers to trust you, and therefore your product, more than if you were just a face on a billboard.

While every consumer base is different, these simple tips will get you on your way to building brand value among rural consumers. Keeping it simple, practical, and local will help ensure a positive response. That being said, don’t be afraid to be creative; like every marketing campaign, you want to grab your target group’s attention and hold it. While marketing to rural areas is a challenge, you can still create effective advertising that can earn your costumers’ loyalty and trust.


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