Infopreneur And Service Provider

service, provider

What’s up ? This is THE stephane ANDRE !!! I heard Olivier Roland’s tips and I learned some good stuff.

A personal trainer who is in the gym where I’m training ask me how to give courses online. But when he asked me this question, I noticed that he didn’t believe it or maybe it wouldn’t work with him. In the personal trainer business, there is part that is an intellectual service. What I mean is that there is a part of this job, which is to give people advice so they can improve.

All the skills that give advice can be turned into a product (information product). There is a huge challenge for personal trainers and service providers who trade their time for money. How to make more money (because there is a lot of competition) while a person can’t be in several places at the same time physically ?

Advice online

advice, online, keyboard, button

The trick is that instead of explaining the same thing to someone 1000 times, you write a book/ebook, you makes videos or your do an online training program. With these supports, it allows you to save time on repetitive tasks and automate a part of your income.

Some might think that this method doesn’t work with all types of service providers, but with the technologies evolution, it’s changing. We find online training program for salsa, golf, guitar, boxing, mma, auto mechanics, plumber, etc. do some research on Google or DuckDuckGo and see.

For example, you want to learn boxing. Traditionally, you have to go to a boxing club to learn and improve your technique with sparring. But you learn that there is an online boxing training program from Floyd Mayweather. In this training program, Floyd Mayweather shares his best tips and techniques to improves your boxing performance. Are you participating in this online training program or not? I think so, especially if you’re passionate about boxing.

If you have the budget to participate in Floyd Mayweather’s online boxing training program, you’ll be very motivated to do so. Even if Floyd isn’t near you to correct your technique, he has clearly good tips to share with your to improve your performance and your boxing technique.

This is why it’s important not to put barriers to explore new things, to put in place innovative projects because it’s doing things that we learn what works and what doesn’t work.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Shoulder Impingement

shoulder impingement

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Impingement is the fact of having mechanical compression and/or tendon wear of the rotator cuff. Rotator cuff is composed of a serie of 4 muscles connected to the shoulder blade at the humeral head (upper part of the shoulder joint). The function of the rotator cuff is to maintain the humeral head within the glenoid (socket) during normal shoulder function and to participate in shoulder strength during activity. Normally, the rotator cuff glides gently between the inferior surface of the acromion, the bone at the point of the shoulder and the humeral head.

Causes

Any process that can interfere with rotator cuff being able to glide normally can cause impingement. The causes are :

  • Weakening

  • Degeneration of the tendon due to aging

  • Formation of the bone spurs

  • Inflammation of tissues on the space above the rotator cuff

  • Injury due to overuse

Overuse activities that can lead to impingement are most commonly seen in tennis players, pitchers and swimmers.

Diagnosis

shoulder impingement

Diagnosis can be made with the patient’s history and physical examination. Patients suffering impingement often complain of pain in the shoulder. This pain worsens with overhead activity and can be so strong that it causes an awakening during the night. Manipulation of the shoulder in a specific way by a doctor will usually reproduce the symptoms and confirm the diagnosis. X-rays are also useful for the evaluation of the presence of bone spurs and/or the narrowing of the subacromial space.

Treatment

The first thing to do is to eliminate identifiable causes or factor that contribute to the pain. This means temporarily avoiding activities like tennis, pitching or swimming. A non steroidal anti-inflammatory medication may also be recommended by your doctor. The treatment is based on exercises aimed at restoring flexibility and normal strength to the shoulder girdle, especially by strengthening the muscles of the rotator cuff and the muscles responsible for the normal movements of the scapula (shoulder blade). This program may be performed by a doctor, a certified athletic trainer or a qualified physiotherapist. Sometimes a cortisone injection may be helpful in the treatment.

Surgery

Surgery isn’t necessary in most case of shoulder impingement. But if the symptoms persist despite non-surgical treatment, surgical intervention may be beneficial. Surgery involves deriding or surgically removing, tissue that is irritating the rotator cuff. This can be done with open or arthroscopic technique. The result is favorable in about 90% of cases.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Overuse Injuries

overuse injuries sport injury

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

There are 2 types of injuries : Acute injuries and overuse injuries. Acute injuries are usually caused by a single traumatic event. Here are some examples :

  • Wrist fractures

  • Ankle sprains

  • Shoulder dislocations

Acute injuries are less common in sport than overuse injuries. Overuse injuries are usually subtle and appear over time, making them difficult to diagnose and treat. Here is some example :

  • Tennis elbows

  • Swimmer’s shoulder

  • Pitcher’s elbow

  • Runner’s knee

  • Achilles tendinitis

  • Shin splints

Why

Human body is extraordinary to adapt to physical stress. We’re used of thinking that « stress » is bad for our emotional well-being, but physical stress is simply doing an exercise or activity. This is beneficial for our muscles, tendons, ligaments and bones. This physical stress causes an internal process called remodeling. Remodeling process involves both the breakdown and the build up of tissue. It’s necessary to have a good balance between 2, if breakdown occurs more rapidly than buildup, an overuse injury occurs.

Causes

overuse injuries sport injury gym fail

Usually, it’s training errors that cause overuse injuries. These errors are too fast acceleration of intensity or duration or activity frequency. These injuries can also happen to people who return to the sport/activity after an injury. They try to make up for lost time as quickly as possible to reach the level they had before the injury. Doing an exercise with a good technique is important to avoid overuse injuries. When the exercise’s technique is bad, it creates overuse injuries. It’s for this reason that coaches, athletic trainers and teachers can play a preventive role so that athletes avoid overuse injures.

There are people who more easily have overuse injuries. An unbalance between strength and flexibility around certain joints predisposes some people to have this type of injury. Body alignment, such as knock-knees, bowlegs, unequal leg lengths and flat or high arched feet, also impact overuse injuries. There are also people who have weak links because of old wounds, incomplete rehabilitation of wounds or others anatomy factors.

Other factors must also be taken into account as equipment such as the type of running shoe or ballet shoe and terrain (hard versus soft surface in aerobic dance or running).

Diagnosis

Generally the diagnosis is based on the athlete’s history and physical examination. It’s recommended to make a diagnosis with a sports medicine specialist with a specific interest and knowledge of your sport. In some situations X-rays, bone scan and MRI may be necessary.

Treatment

overuse injuries sport injury ice

Here are some recommendations for treating an overuse injuries :

  • Cutting back the intensity, duration and frequency of an activity

  • Adopting a hard/easy workout schedule and crosstraining with other activities to maintain fitness levels

  • Learning about proper training and technique from a coach or athletic trainer

  • Performing proper warm-up activities before and cool down after

  • Using ice after an activity for minor aches and pain

  • Using anti-inflammatory medications as necessary

If symptoms persist, a sport medicine specialist may create a more detailed treatment plan for your specific condition. This may involve an exam of your training program and an evaluation of predisposing factors.

Prevention

Majority of overuse injuries can be avoided with a proper training program, common sense and learning to listen your own body. The quote : « No pain, no gain » doesn’t apply here. The 10% rule helps a lot to get things to the next level.

In general, you should increase the training’s intensity to a maximum of 10% per week. This allows your body to have enough time for recovery and response. This rule should be used to increase pace or milestone for walkers or runners. Or for the weights amount to increase for strength training programs. In strength training, add flexibility exercises and core stability exercises help tremendously to minimize overuse injuries.

It’s recommended to seek advice from sports medicine specialist or athletic trainer to prevent chronic or recurring problems. Your training program can also be modified to maintain fitness levels safety while you recover from your injuries. You must return to the sport only if an authorization is granted by a health professional.

Remember, it’s very important to warm-up before training and cool down after training.

Stats

3.5 millions of children are treated for overuse injures every year.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here .

Mature Athlete

mature athlete

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Physical exercises are for everyone, including the mature population. Exercises allow older people to keep a healthy body and maintain their independence. The main health problems of the mature population are arthritis, high blood pressure, heart disease, lung disease, depression and hearing and sight loss. With the exception of hearing and sight loss, all these health problems can be serious decrease with an adequate workout program.

All mature athletes should have a complete medical and musculoskeletal assessment before starting any workout program. Having a complete medical examination, medical advice and a workout program helps to avoid serious injuries and health accidents. These 3 things should meet the needs of a mature athlete to avoid disease, increase endurance, strength, body image and competitiveness.

Exercises are beneficial

It’s important that a qualified personal trainer create a specific workout program to improve strength, endurance, balance and flexibility. If the workout program includes sports such as golf or tennis, the technical knowledge of the golf/tennis instructors is helpful to avoid injury and improve performance. For results, workout programs must be consistent for at least 30-45 minutes, 3-4 days a week.

If physical conditions require correction, a cardiac or pulmonary rehabilitation program or physical therapy may be helpful before starting a workout program. These rehab programs should be taught to mature athletes at a fitness level where they could continue with their own workout program.

Exercise type for the workout program

physical exercise type

An athlete should use types of exercises based on his/her desire, pre-existing conditions and his/her ability to exercise without pain. For an athlete with lower extremity joint problems such as arthritis or instability, it’s recommended to avoid exercises with repetitive impacts like running. For athletes with an unstable shoulder, it’s recommended to avoid overhead exercises such as military press and pull-ups.

Using several types of exercise to improve strength, can allow better recovery of muscle and tendon tissue. If a mature athlete wants to make a sport that can aggravate a pre-existing problem on a muscle, tendon or bone, that athlete should be in a good condition before doing this sport. It’s recommended to decrease this sport’s frequency to reduce the painful symptoms.

What equipment to use

Having shoes that fit with the exercise and/or the sport is beneficial. If the person has a foot with significant deformity such as flat feet (fallen arches), using orthopedic shoes helps to reduce stress on the entire lower extremity. The symptoms of arthritis in the knee may be decrease by the use of specialized braces.

Prevent injury or discomfort during exercise

If there is discomfort during or after physical exercise, this should be analyzed to prevent it from starting again or getting worse. Over-the-counter painkillers and anti-inflammatory can be used in the short term if there is no interference with other medical conditions. It’s important to know that the use of ice, heat, massage and flexibility programs can decrease several symptoms caused by exercise.

There is more aggressive treatment with narcotic analgesic and/or cortisone injections but this should only be used to treat a specific lesion. This shouldn’t be used to allow an athlete to complete in the short term.

Summary

Creating a customized workout program with a medical professional and/or a qualified personal trainer helps a mature athlete to :

  • Keep independence

  • Increase physical abilities

  • Prevent injuries

  • Improve the quality of life

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.

Deadlift Correctly (Part 2)

deadlift

I you didn’t read the Part 1, click here

I read an Nerd Fitness article  and I learned good stuff.

Setup

As you know, there are several versions of deadlift that can match your training goals or your body type but the conventional deadlift is great for starting to learn the basics.

Attention : It’s important to do 1-2 sets warm-up with the barbell without weights. As with squat, this warm-up allows you to prepare joints and muscles.

  • Adds weights and uses collars for safety

    If you’re a beginner, only use 2-26-4.6kg (5-10lbs) plates to make easy to adjust the weights on the barbell. When you have better understood the movement and how your body reacts you can use plates of 20kg (45lbs).

  • Stand with your feet at the width of your hips

    The spacing of your feet is about 20-30cm (8-12 inches) and your toes are slightly outside about 5-10 degrees.

  • Look at the ground

    Place your feet under the barbell so that the barbell almost touches your ankles. The barbell must be on the node of your laces

  • Without moving the barbell or your hips

    Lean forward to take the barbell. Your legs are slightly bent. Your hands should be slightly outside your legs without touching them.

  • Hold the barbell

    Move your hips down so your shins touch the barbell. Stop moving your hips when your shins touch the barbell. Squeeze your torso and keep your back straight to have your back in a neutral position.

  • Your back in a neutral position

    Your back shouldn’t be rounded or hyper extends. If you feel like you don’t have your back in a neutral position, don’t hesitate to ask a friend or a gym’s member to make a video of you with a smartphone while you’re doing deadlift. This will allow you to correct your technique.

    In addition to your spine, uses the upper back’s muscles to help to lift your chest up (swagger).

    Your shoulders should be slightly in front of the barbell and your arms should be straight and perpendicular to the ground.

As each person has unique body, the person next to you will have a different starting position than you and this is normal. Think about it : if a person has long arms, will this person have exactly the same position as a person with short arms ? No.

Deadlift

deadlift movement

  • Ready to lift

    Be focus and squeeze all your body’s muscles

  • Deep breathing

    Take a deep breath and keep your chest up with all your body squeezed ant put all the weight on your heels and on the ball of your feet.

    Imagine driving your feet through the ground.

Here are the important points in this part of the movement :

  1. All the weight must be on your heels and on the ball of your feet. During the movement, you should be able to move your toes.

  2. Your whole body moves slowly at the same speed. Your butt shouldn’t get up faster than your torso.

  3. Be focused on directing your torso and putting the weight on your heels.

  4. Your arms should stay straight during the movement. Your arms only serve to hold the barbell, not pull it.

  5. The barbell stay in contact with all your body. The barbell is a few millimeters from your legs while your lift it. Powerlifters put socks on their shins and chalk or baby powder on their thighs to avoid cuts and scratches The barbell’s trajectory during the movement is a vertical straight line.

  6. Squeeze your glutes. When the barbell goes over your knees, squeeze your glutes to move your hips forward.

  7. When you stand, open your chest as if you’re proud (like a king/queen). Keep your spine in a neutral position (straight back) and all your body tight.

To lower the barbell

As with lifting the barbell, all your body needs to move at the same time.

Your body is always contracted, unlocks your hips and knees and lower the barbell by controlling the movement slowly.

If you unlocks your knees first, you’ll do weird movements that will force you to round your lower back.

deadlift low back rounded

Keep your body contracted until the barbell touches the ground. The majority of deadlift injuries appear during the descends of the barbell. People are so pleased to have lifted a heavy weight that they relax their bodies and lower the barbell with poor technique. It’s important to control movement with your contracted body throughout exercise.

Note

In deadlift the most risky moment is the eccentric part (descending the barbell). This is the part that will give you the most DOMS (delayed onset muscle soreness).

That’s why several personal trainers advise their athletes to throw the barbell on the ground, especially for athletes who must be at 100 % for a competition in a few days.

Share this article if you think it can help someone you know. Thank you.

-Steph

From Beginner To Become Your Own Personal Trainer (Part 2)

become your own personal trainer

I read a Nerd Fitness article  and I learned good stuff.

If you didn’t read the Part 1 , click here 

Mastering the movement

mastering the movement

If you want to have lasting results, there is no shortcut, you need to learn the basic movements. It’s like at school, learning and progressing.

The best way to start a strength training is to do a bodyweight workout at home (I started like that). If you want to do a barbell movement in your workout, you can use a broom stick or a PVC pipe. If you want to do a dumbbell movement, you can use 2 sections of PVC or 2 bottles of water.

The technique is very important for movement like squat, deadlift, pull ups, bench press. That’s why using light weight will allow you to learn to make the right movements. It’s going to be a bit long but you’re going to avoid having injuries and months of frustration.

Use your smartphone to make videos of your exercices to compare them with tutorial videos that you can find on Youtube or others.

It’s possible that you feel uncomfortable with an exercice even if you have videos to improve. In this case, I advise you to see gyms in your area to hire a coach for 1-2 sessions. It’s only to improve your techniques, it’s not to hire a coach for several months. This coach will teach you what you need to know to train at home safely.

It’s not always obvious to understand tutorial videos on Youtube or others. The reason is that the person who explains how to do the technique knows very well how to make the movement but forgot to explain mistakes he/she made when he/she was a beginner.

If you have difficulties with a part of the movement, don’t get upset or be frustrated. It’s just something you can improve and by tracking your workouts, you’ll see that.

What to take

what to take

Clothes

To start, takes comfortable clothes. Don’t buy special fitness clothes. The gym isn’t a fashion show, forget what people think about you. There is no ego in a gym. I like to wear simple clothes, no known brand because I always tear my clothes by dint of using them. Maybe I dress like a tramp but everyone is silent when they see my performances.

Note : If you go to workout after school/work, take your gym outfits with you to go to the gym directly.

Shoes

For shoes, takes shoes minimizes with a flat and hard sole. For example Classic Chuck Taylor , Vibram or Powerlifter shoes .

I use for my strength training Classic Chuck Taylor and for my cardio Puma.

Drink

Take a bottle of water. It’s handy to have a bottle of water next to you to drink between 2 sets rather than go to the toilettes.

Notebook

Takes a notebook to track your workout during your workout. Often after our workout we don’t remember the workout’s details as having done 1 more rep or 1 more set. If you use a smartphone, you can use Evernote  as a notebook or a fitness app like Jetfit .

Shower gel

We sweat during our workout and it’s always nice to take a shower after an effort. If you’re going to train before going to school/work, shower gel is essential.

Your music

Takes an MP3 player or smartphone with a great playlist to « get in the zone » and make you feel like a superhero. Often music in gyms are special. In my gym often we can hear bachata or it’s nightclub ambiance.

My playlist it’s 50 Cent, G-Unit, 2 Eminem’s song and soundtrack of japanese cartoon « Hajime No Ippo » (boxe) and « Hokuto No Ken » (martial art) and soundtrack of « Rocky ».

I’ve been using my smartphone for a few years to listen to my music and keep track of workout (Jefit) and it’s really cool.

The basic rules

basic rules

There are basic rules for gyms. By following these rules, you’ll be comfortable in any gym :

  • Put weights in the right place when you finished using them.

  • If a person is using a equipment you want to use, it’s OK to kindly ask this person how many sets he/sh has left to do.

  • If another person wants to use the same equipment as you, you can offer him/her to work together. You do a set while the other rest and vice versa. You may not be comfortable with that and you can say no. Say something like « no but I still have 2 sets and after it’s for you ».

  • If a person asks you to spot and you have never done that, tell that person you never did that and ask him/her what you’d like you to do. This person will explain everything to you.

  • If a person offer to spot you on an exercice (bench press), don’t worry. Usually it’s always an experienced person who does this to help you. It’s motivating and it’s a good opportunity to exceed your limits.

  • Cleans the sweat that has on the equipment you want to use. In gyms, there is always a station with liquid cleanser and tissues.

  • With benches, leaves a space between you and the others so that everyone can keep their personal space.

  • Even if you see a person making a move that you have never seen, let it happen. You don’t want someone to come and tell you that what you do is wrong. It’s the same for others.

  • Avoid speaking in your smartphone and call the person after your workout. You’re in a gym to train, only to train.

  • Don’t sit on equipment forever. Do your sets and go to the next exercice. Don’t sit on equipment for 2 hours.

Start your strength training as soon as possible. It’s by doing exercices several times that you’ll improve your technique. Don’t be afraid to do wrong because the majority of people in a gym have no idea what they’re doing. I have been practicing for several years and I’m always improving each one of my exercices, I say each of my exercices.

What keeps you from starting a strength training ?

Share this article if you think it can help someone you know. Thank you.

-Steph

From Beginner To Become Your Own Personal Trainer (Part 1)

become your own pesonal trainer

I read a Nerd Fitness article  and I learned good stuff.

Before to read this article, I advise you to read Find The Gym For Your Goals Part 1 et Part 2; Back To The Source Of Equipment Part 1 et Part 2; Back To The Source Of Human Strength Part 1 et Part 2.If you already read it, continue and have fun.

A strong body is a healthy body, you have heard this many times but it’s not easy to do. Starting a new workout can be intimidating. It’s, for this reason, a lot of people fail.

How you will train

gym training

To start, you have to find out what kind of strength training you want to do. It depends on the equipment and your goals. Here are several types of training programs :

Bodyweight

With a bodyweight training, you need little equipment (or not at all) and you can train everywhere (home, hotel, playground, workplace). As long as you have room to move, you can train.

If you like bodyweight training, take a pull-up bar and a set of gymnastics rings. If you’re really a beginner, an exercise band  can assist you in the movement like pull ups and dips.

If is that you can do bodyweight training without equipment, the disadvantage is that you need to constantly change exercises difficult to be sure to progress.

Dumbbells

Dumbbells are excellent for starting a workout with weight for several reasons.

First, gyms always have a good set of dumbbells. If you want to train at home, you can buy a set of adjustable dumbbells (that’s how I started in my bedroom).

The second reason is that dumbbells allow you to add a small amount of weight to do an exercise and exercise with dumbells are less intimidating that exercise with a barbell. For example, if you’re a beginner, starting with a 20kg (45lbs) barbell is a bit too much.

Dumbbells also allow you to work your symmetry and allow you to balance the strength of your right side and left side of your body. It’s ridiculous to have an arm or a leg extremely bigger and stronger as the other.

If you can’t finish a repetition, it’s easy to throw dumbbells on the floor compared to a barbell. For a beginner, it’s excellent for learning movements.

The disadvantage is that to evolve, you need to buy new dumbbells and this can be expensive. A gym membership is handy to avoid this problem.

Barbells

If your goal is to gain only strength, this is the recommended option. Barbell allows you to progress cleanly and quickly by adding a small amount of weight each week.

A barbell is really stable because you use your 2 hands instead of 1 hand for dumbbells so it’s easy to lift heavy (especially for the lower body like squat of deadlift). For exercises like the squat or the press, you can use the rack to load and unload weights safety.

The disadvantage is that to do this at home, you need to have a squat rack, a barbell, a bench and enough weight plates in your house or in your garage. A gym membership is handy to avoid this problem.

What’s the best way to train?

The barbell is optimal for gaining strength. Bodyweight training is good but you have to seriously motivate you to train at home.

Sometimes you have to adapt to the situation to be able to do your training. When I travel a bodyweight training is perfect if I don’t have access to a gym.

But the best workout is when you lift heavy. Nothing can replace squat, deadlift and body weight pull up.

There are also other ways to have a strength training like rock climbing, yoga or parkour.

Choose the program to follow

gym training program

Never go to the gym without having a plan. To get results, it’s necessary to have a plan to track your progress.

For to make a lot of progress, a beginner can have a full body program of 3 times a week with a day off between training days. Be sure that the program you choose matches your goals, A powerlifters will have a different training from a bodybuilder or an endurance athlete.

In my article Back To The Source Of Human Strength Part 1 and Part 2, I talk about numbers of repetitions and their goals :

  • Reps in the 1-5 range build super dense muscle and strength

  • Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular endurance.

  • Reps in the 12+ range build muscular endurance and size

Many beginner strength training programs say to do 5 sets of 5 repetitions to optimize progress to gain strength.

With a circuit or superset, you do a set of each exercise in an order and you repeat the process.

For example :

  • 20 bodyweight squat

  • 10 push ups

  • 20 walking lunges

  • 10 dumbell rows

  • 15 second plank

  • 30 jumping jacks

  • Repeat all these 5 times to do 5 sets

In traditional strength program, you do a complete set of an exercise, you rest and you do another set of the same exercise and so on.

For example :

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Next exercise

If your goal is to be healthy and lose weight, you don’t need to focus on strength, a circuit (superset) is perfect.

This allows you to spend less time at the gym and to make up your high heart rate longer.

If your goal is to have more strength and have more muscle, choose a traditional strength training.

One important thing, your diet corresponds to 80-90 % of your success or failure. The quality of your diet will help you gain strength and lose fat.

When you choose a workout to develop your strength, be sure to increase the difficulty over time. To become stronger, you need to write a plan. This can be to do one more squat, lift 2kg (5lbs) more or do your circuit (superset) 10 seconds faster.

The main goal is to always be better than the last time, this is what ensures the continuity of being stronger and faster.

You can write your own training program or fortunately, there is a lot of excellent beginner program.

Share this article if you think it can help someone you know. Thank you.

-Steph