Amreeka

This movie is so good that I had to revise what I previously wrote about it. The director did a brilliant job showing the struggle of a Middle Eastern immigrant (I can attest to it from my own experience) coming to the United States trying to adjust to a new culture, as well as facing the unjustifiable Islam-phobia that is taking place in this country.

The Plot

It chronicles the adventures of Muna, a single Palestinian mother who leaves the West Bank with Fadi, her teenage son, with dreams of an exciting future in the promised land of small town Illinois.  In America, as her son navigates high school hallways the way he used to move through military checkpoints, the indomitable Muna scrambles together a new life cooking up falafel burgers as well as hamburgers at the local White Castle.

Unfortunately the screen cannot be enlarged, but the movie is still worth watching.

Amreeka

This is the last class before you can take the Inbound Marketing University exam, and become a Certified Inbound Marketer. Feel free to review all the classes prior to taking the exam, and comment if you have any questions. The exam itself requires that you will pay attention to minor details such as percentages, numbers, and other data. My advice to you is to take notes, and try to understand the “why” and “how” of the question. Although the exam is timed, I think you will have plenty of time to complete it.

What you will learn: Listen to a hearty review of the first 9 inbound marketing classes.

Homework: Create a list of 10 lessons that you’ve learned from Inbound Marketing University that would be helpful for someone new to inbound marketing.

Good luck!

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The 25 Seconds HIIT Program

This workout is intense, long, and very fun to complete (we all have different definitions to the word fun. Mine is sweat, lactic acid, and 160 bpm). The 25 seconds HIIT (High Intensity Intervals Training) program is based on the a “pyramid” of a “rest” time  period followed by a steady “work” time period of 25 seconds.

Created by Strength & Conditioning Coach Tina VanDerMeiren (third person from the top), who is also my colleague, the “25 seconds” HIIT program is a great addition to your aerobic routine if you are looking for results (read: improve your cardiovascular endurance, and “burn” fat). I tried this workout a few weeks ago, and I must admit that I really enjoy my aerobic sessions ever since.

The Program

You will need to follow 9 cycles. Each cycle has a different rest time period (“work” stays the same, 25 seconds), which we can call “sets”. Every time you finish a cycle, you will get a 1 minute rest time period (note: you still need to “work” during rest times, but not as intense).

During “work” time (the 25 seconds part), you will need to “work” as hard as you possibly can for 25 seconds (the “High Intensity” part of the HIIT). For example, if you are using the stationary bike, setting the resistance level to 10, a “rest” set will be around 75RPM followed by a “work” set (25 seconds) of, lets say, 118-125 RPM (or as fast as you can possibly pedal. Different bikes have different resistance adjustments).

This is How it Looks

First Cycle: 25 seconds (“work” set) x 50 seconds (“rest” set) x 6 sets

ONE MINUTE “REST” TIME (you keep pedaling at around 75RPM)

Second Cycle: 25 x 40 x 5 (sets)

ONE MINUTE “REST” time

Third Cycle: 25 x 30 x 4 (sets)

ONE MINUTE “REST” TIME

Fourth Cycle: 25 x 20 x 3

ONE MINUTE “REST” TIME

Fifth Cycle: 25 x 10 x 2

ONE MINUTES “REST” TIME

Sixth Cycle: 25 x 20 x 3 (sets)

ONE MINUTE “REST” TIME

Seventh Cycle: 25 x 30 x 4 (sets)

ONE MINUTE “REST” TIME

Eighth Cycle: 25 x 40 x 5

ONE MINUTE “REST” TIME (keep pedaling)

Ninth Cycle: 25 x 50 x 6

YOU ARE DONE!

Analyzing The Cycles

Look at the first cycle (25 x 50 x 6). What does it mean? Simply put, you pedal as fast as you possibly can for 25 seconds (resistance level 10-13 at around 118-125rpm), followed by a “rest” time (you reduce the rpm to about 75) of 50 seconds. You repeat this cycle for 6 sets (i.e. you pedal fast for 25, rest 50, pedal fast for 25, rest 50 until you have completed 6 sets). When you are done with the 6 sets, you keep pedaling for 60 seconds at around 75 rpm ( one minute rest time), and then start the second cycle. Note that the resistance never changes during the workout.

In Reality

1. I must admit that in reality I can only complete the first part of this demanding (but awesome) workout, meaning cycles 1-5.
2. It is important to have a stopwatch with you when following this workout. It is much easier to keep track on the time (a very important factor in this workout).
3. I find it better to have a notebook in front of me (with a pen) during the workout. This way I am able to cross out each set and cycle. It looks like this: I I I I I I * I I I I I * I I I I * I I I * I I * I I I * I I I I * I I I I I * I I I I I I
4. If you are bored with the stationary bikes, you can also use the treadmill to complete the workout. If you decide to do so, you will need to set the treadmill to a “sprint” speed, which you will use during the “work” time. For the “rest” time, stand on the side panels of the treadmill (just be careful not to let your feet catch on the running belt).

In conclusion, this is a very demanding workout that requires a very determined mindset. It keeps the aerobic sessions a very interesting experience, which is why I like it so much ( I often get bored with aerobic, unless I am climbing up the stadium stairs outside, flipping big tires, or doing sprints on the track field).

What do you think? Will you do it?

West Bank Story

WARNING, this is a VERY FUNNY movie (note: you need to understand middle eastern culture a bit). A musical comedy set in the fast-paced, fast-food world of competing falafel stands in the West Bank.

The Plot:

David, an Israeli soldier, falls in love with the beautiful Palestinian cashier, Fatima, despite the animosity between their families’ dueling restaurants. Can the couple’s love withstand a 2000 year old conflict and their families’ desire to control the future of the chic pea in the Middle East?

Directed by Ari Sandel, written by Kim Ray & Ari Sandel; an official selection of the 2005 Sundance Film Festival.

Enjoy:

Inbound Marketing University published my article, The Power of Free, Enter The Behavioral Economics Realm, in their blog today.

I am writing this post mainly for future reference, but also to see what you guys think about it. Unfortunately I cannot publish the article on my website (duplicated content/copyrights issue), but I was hoping you can use the link above to read it and share your opinion.

My next article should be out in a few weeks.

This post is part of a series of lectures, which you can view here, that cover various inbound marketing topics. The content is from Inbound Marketing University, a training program which I have completed and passed to become an Inbound Marketing Certified Professional, and an Inbound Marketing Educator.

Today’s topic is ” Internet Marketing Comprehensive Review”

What you will learn: This is a high-level review of inbound marketing that includes tips, tricks, and helpful reminders that will make your marketing successful.

Homework: List five components that would indicate a successful inbound marketing campaign.

If you would like to become an Inbound Marketing Certified Professional, you can do so by clicking here.

Also, make sure to tune in to Hubspot TV LIVE today at 4:00PM EST.

Cairo Time

Irm and I watched an excellent movie last night titled “Cairo Time”. The movie tells the story of Juliette, a fashion magazine editor in her 50s, who travels to Cairo to meet her husband, Mark, a UN official working in Gaza, for a three week vacation. When he is unavoidably delayed, he sends his friend Tareq, who had been his security officer for many years, to escort her throughout the beautiful and exotic city. The last thing anyone expects is that they will fall in love.

What I enjoyed the most about this movie is its authenticity. The people, the music, the and the culture all drew a very realistic picture of the city. It really adds to the movie, and especially to the ending.

I highly recommend this movie. You can rent it by clicking here (Netflix)

Watch the trailer

Call Center Short Movie

Call Center is an award winning short film by Manish Goyal. It is absolutely hilarious. Have you ever wondered who picks up the phone when you call your credit card company, your cable company, or even the online travel agent?

Enjoy the film:

This post is part of a series of lectures, which you can view here, that cover various inbound marketing topics. The content is from Inbound Marketing University, a training program which I have completed and passed to become an Inbound Marketing Certified Professional, and an Inbound Marketing Educator.

Today’s topic is ” Social Media for Big Businesses”

What you will learn: Paula presents interesting Southwest Airlines case studies that depict how her team used social media to build the airline’s brand..

Homework: Explain how you could use a social media team to manage a brand’s social media presence.

If you would like to become an Inbound Marketing Certified Professional, you can do so by clicking here.

Also, make sure to tune in to Hubspot TV LIVE today at 4:00PM EST.

Facebook Privacy Setting Adjustment

Facebook announced yesterday its new location product, Facebook Places. Much like existing location services foursquare and Gowalla, Places allows users to manually “check-in” to specific places – a restaurant, Bar, or supermarket – in order to share this information with their social network.

Facebook plans to immediately open Places data up to applications, games and Websites. In fact, your apps and your friends’ apps may be able to access information about your most recent check-in by default as soon as you start using Places.

Taking Control On Your Privacy

Preventing Your Friends’ Apps From Receiving Your Places Info

1. Go to your privacy settings page and select “edit my settings” under the “Applications and Websites” title.
2. Select “edit settings” next to “info available through my friends.”
3. Uncheck the Places check-in box.

Follow the guidelines below:

Step 1 (Click to enlarge)

Step 2 (Click to enlarge)

Step 3 (Click to enlarge)