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Stretching the Limits – How to Expand Your Walls the Right Way



Expand Your Walls

Stretching is an incremental improvement process that takes patience and dedication to succeed. Furthermore, stretching can also help alleviate discomfort or stiffness that may exist in your muscles or limbs.

Before stretching, always start with a warm-up routine and avoid dynamic and ballistic PNF stretching techniques that push muscles beyond their range of motion (for instance by swinging back a leg or arm). These are risky methods which could result in serious injury.

Stretching the Limits

Stretching is an integral component of physical exercise routines. Stretching involves lengthening muscles while activating not only them but also joints and tendons. An effective stretching routine combines passive, isometric and dynamic stretches for maximum benefit; reaching the limits of your flexibility requires patience as results do not show overnight; nonetheless, it’s rewarding when stiffness subsides and range of motion increases and you know you are moving in the right direction!

Active stretching typically involves moving body parts into positions where they are stretched, then holding them there until the desired length has been reached. This method helps muscles lengthen and may include using resistance bands or apparatus such as balls. You could also contract muscles against fixed objects like walls and floors – creating resistance contracting against fixed objects like these; contracting further helps fatigue fast-twitch muscle fibers so it becomes harder for them to contract against future stretches.

Isometric stretches involve contracting muscles against something immovable such as the floor or your partner and holding their stretched out positions for seven to 15 seconds. This helps train your muscle’s stretch receptors to remember and adapt to their length over time – thus making you more flexible over time. A final passive stretch typically follows after isometric phase will open the muscles up even further for flexibility.

A good stretching routine must be carried out consistently and slowly in order to prevent injury. If a muscle starts hurting while stretching, that is an indicator that you are pushing too hard; never bounce when stretching as this can lead to pulled muscles. Furthermore, if a muscle begins quivering during a stretch you have gone too far; in such instances it would be wiser to return at a lesser intensity and repeat.

Getting Started

Stretching is an integral component of any workout routine. Stretching can prevent injuries, maintain strong and healthy muscles, and enhance performance at any activity – yet many individuals fail to incorporate stretching into their daily lives; this often leads to stiffness and soreness from sitting in an office job or standing for extended periods of time.

Stretches can be done by anyone of any age or fitness level and without needing much equipment or space. Below are a few simple stretches you can perform anywhere to ease stiffness and soreness.

Active stretching: If you want to stretch a specific muscle group, active stretching uses your own muscle power to move into position that stretches it. For instance, to do a hamstring stretch, lie on your back and use leg muscles to lift one straight leg until a stretch in the hamstring is felt – this method is recommended both for beginners and people with past injuries, according to Galliett.

Passive Stretching

Passive stretching involves using external forces to increase tension on a stretched muscle. For example, when performing a calf stretch you would stand facing a wall about arm’s length away, place both hands flat against it, lean in until feeling a stretch in both your back calf muscle and heel – an effective method if you spend all day sitting behind a desk or perform numerous bench presses while lacking upper back flexibility.

Isometric Stretching

Isometric stretches combine isometric or static stretching with muscle contraction for fast results in flexibility development. For instance, standing with arms hanging down by your sides while interlocking fingers behind head while gently squeezing shoulder blades together widening chest. Hand positions may be changed to emphasize shoulders or chest (e.g. hands behind head, on top of head or just above head) This stretch can be performed seated or standing and repeated as frequently as desired.

Assembling the Wall

General guidelines suggest that healthy adults in good physical condition can safely stretch to the point of mild tension three to five times per day for 10-30 seconds at three separate points throughout the day, three or five times a week for at least three minutes each time. Because stretching regimens differ according to age, health status, and activity level; it is always advisable to consult your physician prior to embarking upon one.

As an example, GBA reader Nat plans on building his house in Climate Zone 5 but doesn’t know if his wall assembly will perform adequately. He hopes GBA readers can provide him with all of the information he needs in order to make an informed decision.

“Stretching to the limit” in this context refers to pushing past current limits and breaking through new ones, with an aim towards breaking barriers that may exist between you and what lies beyond. Doing this requires courage and persistence when results take longer to appear (or don’t appear altogether), yet those who persevere may reap great rewards: feeling of magic as stiffness eases away under sunlight; as well as purpose from realizing they are making their mark on society.

Finishing the Wall

No doubt it requires dedication and determination to overcome the discomfort associated with stretching. But as you persevere day after day, progress can be seen. Stiffness eases and muscle softness improves; an encouraging sign that you’re pushing beyond your boundaries and expanding them further than before.

Alter advises that if your muscles start quivering during stretching, this could indicate overdoing it and should be reduced immediately. Your goal should be to reach mild tension within your muscle fibers which varies according to each person based on range of motion, age and health status – it could take as little as 10-30 seconds or be repeated several times daily depending on individual circumstances – check in with a trainer regularly so they can provide tailored stretching techniques tailored specifically for you body type.

By adding stretching to your regular routine, you can gain greater flexibility and mobility, as well as reduce the risk of injury. With consistency and dedication, you can make your walls expand in ways you never thought possible – stretch walls explained!


Real eState

Former B.C. Realtor has licence cancelled, $130K in penalties for role in mortgage fraud



The provincial regulator responsible for policing B.C.’s real estate industry has ordered a former Realtor to pay $130,000 and cancelled her licence after determining that she committed a variety of professional misconduct.

Rashin Rohani surrendered her licence in December 2023, but the BC Financial Services Authority’s chief hearing officer Andrew Pendray determined that it should nevertheless be cancelled as a signal to other licensees that “repetitive participation in deceptive schemes” will result in “significant” punishment.

He also ordered her to pay a $40,000 administrative penalty and $90,000 in enforcement expenses. Pendray explained his rationale for the penalties in a sanctions decision issued on May 17. The decision was published on the BCFSA website Wednesday.

Rohani’s misconduct occurred over a period of several years, and came in two distinct flavours, according to the decision.

Pendray found she had submitted mortgage applications for five different properties that she either owned or was purchasing, providing falsified income information on each one.

Each of these applications was submitted using a person referred to in the decision as “Individual 1” as a mortgage broker. Individual 1 was not a registered mortgage broker and – by the later applications – Rohani either knew or ought to have known this was the case, according to the decision.

All of that constituted “conduct unbecoming” under B.C.’s Real Estate Services Act, Pendray concluded.

Separately, Rohani also referred six clients to Individual 1 when she knew or ought to have known he wasn’t a registered mortgage broker, and she received or anticipated receiving a referral fee from Individual 1 for doing so, according to the decision. Rohani did not disclose this financial interest in the referrals to her clients.

Pendray found all of that to constitute professional misconduct under the act.

‘Deceptive’ scheme

The penalties the chief hearing officer chose to impose for this behaviour were less severe than those sought by the BCFSA in the case, but more significant than those Rohani argued she should face.

Rohani submitted that the appropriate penalty for her conduct would be a six-month licence suspension or a $15,000 discipline penalty, plus $20,000 in enforcement expenses.

For its part, the BCFSA asked Pendray to cancel Rohani’s licence and impose a $100,000 discipline penalty plus more than $116,000 in enforcement expenses.

Pendray’s ultimate decision to cancel the licence and impose penalties and expenses totalling $130,000 reflected his assessment of the severity of Rohani’s misconduct.

Unlike other cases referenced by the parties in their submissions, Rohani’s misconduct was not limited to a single transaction involving falsified documents or a series of such transactions during a brief period of time, according to the decision.

“Rather, in this case Ms. Rohani repetitively, over the course of a number of years, elected to personally participate in a deceptive mortgage application scheme for her own benefit, and subsequently, arranged for her clients to participate in the same deceptive mortgage application scheme,” the decision reads.

Pendray further noted that, although Rohani had been licensed for “a significant period of time,” she had only completed a small handful of transactions, according to records from her brokerage.

There were just six transactions on which her brokerage recorded earnings for her between December 2015 and February 2020, according to the decision. Of those six, four were transactions that were found to have involved misconduct or conduct unbecoming.

“In sum, Ms. Rohani’s minimal participation in the real estate industry as a licensee has, for the majority of that minimal participation, involved her engaging in conduct unbecoming involving deceptive practices and professional misconduct,” the decision reads.

According to the decision, Rohani must pay the $40,000 discipline penalty within 90 days of the date it was issued.



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Should you wait to buy or sell your home?



The Bank of Canada is expected to announce its key interest rate decision in less than two weeks. Last month, the bank lowered its key interest rate to 4.7 per cent, marking its first rate cut since March 2020.

CTV Morning Live asked Jason Pilon, broker of Record Pilon Group, whether now is the right time to buy or sell your home.

When it comes to the next interest rate announcement, Pilon says the bank might either lower it further, or just keep it as is.

“The best case scenario we’re seeing is obviously a quarter point. I think more just because of the job numbers that just came out, I think more people are just leading on the fact that they probably just gonna do it in September,” he said. “Either way, what we saw in June, didn’t make a big difference.”

Here are the pros of buying/ selling now:

Pilon suggests locking in the rate right now, if you don’t want to take a risk with interest rates going up in the future.

He says the environment is more predictable right now, noting that the home values are transparent, which is one of the benefits for home sellers.

“Do you want to risk looking at what that looks like down the road? Or do you want to have the comfort in knowing what your house is worth right now?” Pilon said.

And when it comes to buyers, he notes, the competition is not so fierce right now, noting that there are options to choose from.

“You’re in the driver seat right now,” he said while noting the benefits for buyers.

Here are the cons of buying/ selling now:

He says one of the cons would be locking in the rate right now, then seeing a rate cut in the future.

The competition could potentially become fierce, if the bank decides to cut the rate further more, he explained.

He notes that if that happens, the housing crisis will become even worse, as Canada is still dealing with low housing inventory.

An increase in competition would increase the prices of houses, he adds.

Selling or buying too quickly isn’t the best practice, he notes, suggesting that you should take your time and put some thought into it.

Despite all the pros and cons, Pilon says, real estate remains a good investment.

According to the latest Royal LePage House Price Survey for the second quarter of this year, the average home price in Canada is $824,300. That’s up 1.9 per cent from the same time last year, and up 1.5 per cent from the first quarter of 2024.

In the Ottawa Housing Market Report for June 2024, the average price of a home was up 2.4 per cent from this time last year to $686,535, but down 0.6 per cent from May 2024.

Experts believe many potential buyers are still hesitant of jumping into the housing market and waiting for another interest rate cut of 50 to 100 basis points.

“I don’t think it’s going to be the rush that we see in the past, because people are used to more of a conservative approach right now,” said Curtis Fillier, president of the Ottawa Real Estate Board. “I think there’s still a bit of a hold back, but I definitely do think with another rate cut, we’ll probably see a very positive fall market.”

With files from CTV News Ottawa’s Kimberly Fowler



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Real estate stocks soar to best day of year on rate cut bets



(Bloomberg) — The stock market’s worst group notched its best day of the year as a cooler-than-expected inflation report stoked bets that the Federal Reserve will start cutting interest rates in September.

Shares of real estate companies jumped 2.7% Thursday for their biggest gain of 2024, climbing to their highest level since March as investors snapped up homebuilder, digital and commercial real estate stocks alike. Real estate also was the best-performing group in the S&P 500 Index Thursday, with volume that was around 30% higher than the 30-day average, according to data compiled by Bloomberg.

Arguably the most significant news to come from the latest consumer price index reading was a pullback in housing-related inflation. Shelter costs rose just 0.2% for the slowest monthly increase in three years. Homebuilders, which have risen 7.1% this year, were up 7.3% for the session, the most since 2022. Shares of D.R. Horton Inc., which is scheduled to report earnings next Thursday, gained 7.3%.

“Housing has really been the last shoe to drop in terms of winning the battle against high inflation,” Preston Caldwell, chief U.S. economist at Morningstar wrote in a note to clients Thursday. “Leading-edge data has strongly indicated for some time now that a fall in housing inflation was in the works.”

A rally in real estate stocks is bad news for short sellers who have been piling into the group, which is the worst performer in the S&P 500 this year. To start the week, short interest as a percentage of float hovered near 49% in the SPDR Homebuilders ETF, the highest level since February for the exchange-traded fund, according to data from S3 Partners.

Property owners are rallying as well. Real estate investment trusts, which were brutally penalized during the two-year run up in borrowing costs, advanced by as much as 3%. And the outlook for the group appears to have turned a corner, according Rich Hill, senior vice president and head of real estate strategy and research at Cohen & Steers Capital Management.

“We think this is a compelling backdrop for listed REITs especially as fundamental growth remains on solid footing,” he said, referencing the latest inflation data and rate outlook. “The rally that started in October of 2023 pushing returns more than 20% above their trough looks set to continue if inflation cools and interest rates continue to decline.”

Shares of industrial REIT Prologis Inc., which reports second-quarter results on Wednesday, rose 3.3% to hit their highest level since April. U.S. Treasury yields tumbled, with the 10-year bond falling to 4.2% and the policy-sensitive two-year note slipping to 4.5%.

(Updates indexes and stock prices for market close.)



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