Name: Cyber Security Overview 1 Day Training in Bournemouth
Price: 595 GBP
Availability: InStock

Swansea

<h1 dir="ltr" id="isPasted" fr-original-style="" style="box-sizing: border-box;">Course Overview:</h1>This training based on leading teams will help you to develop anyone that leads a team or is involved in a leadership role. It is also useful for those that are about to embark on a position of leadership or need to develop their leadership skills.Course Contents:Having an effective team around you is crucial. However, it is an area that is often left to chance, which can lead to de-motivated individuals that do not feel part of the business and consequently do not perform. This course looks at what it takes to lead an effective team and how you can get the best out of the people in it by understanding the role of the leader, both personally and from the point of view of the team.Course Topics:<ul fr-original-style="" style="box-sizing: border-box;"><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Qualities of an Effective Leader&nbsp;&ndash; Identifying the key characteristics of effective leaders, rating themselves against them and establishing key actions to develop the skills.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Leader or Manager?&nbsp;&ndash; Establishing the difference between the two and comparing themselves to those qualities.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">That Vision Thing&nbsp;&ndash; Making the business vision &lsquo;live&rsquo; for the team by answering key questions.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Developing Your Team Goals&nbsp;&ndash; Reviewing an action plan that develops clear goals for their team based on the business vision.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Motivation&nbsp;&ndash; Determining the &lsquo;Why&rsquo; for their staff and developing an understanding of emotions in a business context.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">What Motivates?&nbsp;&ndash; Looking at specific motivators for individuals and understanding that everyone is motivated by different things.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Being Consistently Different&nbsp;&ndash; Going against popular leadership theory and identifying that each staff member needs to be treated differently.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Dealing With Difficult Team Members&nbsp;&ndash; Understanding why team members are difficult. Looking at different behavior types and strategies for responding to them. Also, realizing that &lsquo;difficult&rsquo; behavior sometimes has its benefits.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Coaching&nbsp;&ndash; Using a simple method of coaching, including action plans.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Three Key Skills of Coaching&nbsp;&ndash; Looking at the skills required to be an effective coach.</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Instant Results Coaching&nbsp;&ndash; Coaching in a hurry!</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Can Do Coaching Practice&nbsp;&ndash; Putting the learning into practice</li></ul>Course Feature:By the end of this training you will be able to:<ul fr-original-style="" style="box-sizing: border-box;"><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Explain the qualities of an effective leader</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Benchmark themselves against those qualities and develop actions to improve</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Explain the difference between leading and managing</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Explain the value of sharing the business vision with the team</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Develop team goals based on the business vision</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Motivate their staff by understanding their drivers and developing actions to support them</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Deal with difficult staff members</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Challenge staff in a meaningful and effective way</li><li dir="ltr" style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color:#000000;">Coach staff effectively using a simple process</li></ul>Certification:Once after the training you receive course completion certificate from MangatesWho can Attend?Anybody who is interested in learning Effective Skills to Lead a Team.

Certificate: Course Completion Certificate | Language: English

Duration: 1 Day | Credits: 8 PDUs

Course Delivery: Classroom | Virtual Live

Lunch and Beverages are included in a classroom session

Course Description:

The Cybersecurity Overview course enables you to understand various terms in cyberspace, such as cyber risks, threats, vulnerabilities, risk management, and so on. It reviews the impact of several cybercrimes committed over the past few years citing relevant real life case studies and examples.

The course emphasizes the importance of cybersecurity and provides guidance to senior top management as well as employees on the steps to adopt cybersecurity for an organization. Along with understanding the cybersecurity lifecycle, the course identifies industry standard frameworks and best practices that help an organization to achieve a robust and mature cybersecurity posture.

Course Outline:

CyberCrimes: Concept, Impact and Examples

Basic terminologies
Definition of cybercrimes
What is Crimeware?
Cybercrimes: Main actors and their motives
Why do cybercrimes occur?
When, and where, and how do cybercrimes occur?
Who are targeted by cybercrimes?
How do cybercrimes occur? Anatomy of cyberattacks
Elements involved in a typical cybercrime breach
Consequences of cybercrimes
Real life impacts of cybercrimes with case studies

Cybersecurity in focus

Cybersecurity definition
Benefits of Cybersecurity
CyberSecurity considerations for management
What the Board-of-Directors needs to ask and consider
Cybersecurity lifecycle
Cybersecurity frameworks
NIST Cybersecurity Framework (CSF)
ISO 27001 Cybersecurity Framework
ISO 27032 Cybersecurity Framework
COBIT 5
Cybersecurity best practices and tips for employers and employees
Cybersecurity vs. Cyber Resilience

Appendix A - Cybercrimes and Cybersecurity: Basic Terminologies
Learning Objectives:
Understand cyber risks, threats, vulnerabilities, and risk management.
Understand the impact of cybercrimes with relevant real life case studies/examples.
Understand what is cybersecurity and its relationship with IT Security.
Understand what boards of organizations need to ask and consider for adopting or strengthening cybersecurity in their organizations.
Understand the cybersecurity strategy lifecycle.
Identify industry standard frameworks and best practices that help an organization to achieve a robust and mature cybersecurity posture.
Understand why cybersecurity is not enough today and the necessity of adopting cyber resilience.
Course Agenda:
Day 1
CyberCrimes - Concept, Impact, and Examples
Cybersecurity in focus
Target Audience:
Cybersecurity Overview course is related to the Cybersecurity Foundation course and 
is developed to help business leaders and IT professionals understand and plan 
the adoption of NIST CyberSecurity Framework. For example:

CEO, CIO, CISO and other top management executives
Relevant administrators and IT managers
All employees and individuals of an organization, especially those that are working in the cloud or cyberspace environment

Mangates

Cyber Security Overview 1 Day Training in Swansea

The sale ends 5 days before the event starts.

Early Bird Fee

The sale ends 10 days before the event starts.

Standard Fee

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Cyber Security Overview 1 Day Training in Bournemouth

Pilates is a great way to get your body moving, with low resistance body weight exercises it is suitable for any fitness level.Pilates help you build up your core strength, improves posture and breath as well as helping you become more aware of how your body react to movement.If you work from home or are just wanting to move more, then look no furtherA pre-course registration form should be filled out prior to attending a class.Form can be found here: <a href="https://forms.gle/CrDwjPxLk8xgo7eP9" id="isPasted" fr-original-style="" style="user-select: auto; font-size: var(--font-size); box-sizing: border-box; cursor: pointer; text-decoration: inherit;">https://forms.gle/CrDwjPxLk8xgo7eP9</a>

Pilates is a great way to get your body moving, with low resistance body weight exercises it is suitable for any fitness level.
Pilates help you build up your core strength, improves posture and breath as well as helping you become more aware of how your body react to movement.
If you work from home or are just wanting to move more, then look no further
A pre-course registration form should be filled out prior to attending a class.
Form can be found here: https://forms.gle/CrDwjPxLk8xgo7eP9

For A Better You - Pilates & Pelvic Floor Health 

Pilates

Health & Fitness

Pelvic Floor

Pilates is a great way to get your body moving, with low resistance body weight exercises it is suitable for any fitness level.

If you work from home or are just wanted to improve yourself then look no further

Pilates - Mixed Ability - ONLINE

General Admission

Join Mark on Thursday mornings to move, explore, and wake up to your true nature.Mark teaches Zen Yoga, a form of yoga based in Zen Buddhist philosophy. Zen Yoga emphasises a balance of the yin and yang aspects of practice, awareness/mindfulness, physical alignment, and the flow of energy in the body through the acupuncture meridian lines.Mark&#39;s classes are all about re-connecting the body and mind in order to find a sense of health, integration, freedom and kindness. Most of the time his classes are based around the seasons, since the Chinese energy system is very connected to the time of year and changing seasons.This class is suitable for all levels.Practising onlineCreate a clear and comfortable place to practice. Make sure you&#39;re not going to be disturbed. Have an extra layer handy for the relaxation period at the end just in case.CautionNot all asanas (postures) or movements are suitable for everyone. You should consult with your medical practitioner before beginning and yoga or exercise programme. I assume no responsibility or liability for any injuries or losses that may result from practising yoga via these online classes.

Join Mark on Thursday mornings to move, explore, and wake up to your true nature.
Mark teaches Zen Yoga, a form of yoga based in Zen Buddhist philosophy. Zen Yoga emphasises a balance of the yin and yang aspects of practice, awareness/mindfulness, physical alignment, and the flow of energy in the body through the acupuncture meridian lines.
Mark's classes are all about re-connecting the body and mind in order to find a sense of health, integration, freedom and kindness. Most of the time his classes are based around the seasons, since the Chinese energy system is very connected to the time of year and changing seasons.
This class is suitable for all levels.
Practising online
Create a clear and comfortable place to practice. Make sure you're not going to be disturbed. Have an extra layer handy for the relaxation period at the end just in case.
Caution
Not all asanas (postures) or movements are suitable for everyone. You should consult with your medical practitioner before beginning and yoga or exercise programme. I assume no responsibility or liability for any injuries or losses that may result from practising yoga via these online classes.

Mark Westmoquette

Mindfulness

Yoga

Join Mark on Thursday mornings to move, explore, and wake up to your true nature. Mark's classes are all about re-connecting the body and mind in order to find a sense of health, integration, freedom and kindness. Most of the time his classes are based around the seasons, since the Chinese energy system is very connected to the time of year and changing seasons.

Zen Yoga, Thursdays 10am (ONLINE)

East Boldon

Harrogate

🌿 Guided Minds: A 12-Month Meditation Journey
Create calm, clarity & connection—one month at a time.
Guided Minds is a year-long meditation programme designed to help you build a sustainable, enriching practice through monthly themes, supportive sessions, and practical tools for real life. Whether you're new to meditation or looking to deepen your experience, this programme will guide you with compassion and clarity.
🔁 Programme Format
Weekly Live Sessions (Online & In-Person) 
Monthly Themes & Challenges 
Guided Meditations & Practices 
Supportive Community 
Access to Session Recordings 
Join monthly or commit to the full journey—the choice is yours.
🌟 Monthly Themes Overview
July: Making Meditation a Healthy Habit
Learn how to create a sustainable daily practice using breath, posture and science-backed techniques.
 ✔️ Relaxation response
 ✔️ Meditation for clarity & calm
 ✔️ Core practices: breath, posture, stillness
 ✔️ In-person Session 5: “Pulling It All Together”
August: Meditation & Mindfulness
Focus on the profound benefits of meditation:
 ✔️ Stress relief, heart health, immunity
 ✔️ Slowing ageing, boosting self-compassion
 ✔️ 3 Principles: Habituation, Wisdom, Openheartedness
 ✔️ Diamond Dedication Meditation
September: Calming a Wandering Mind
Tame your busy mind through simple, powerful practices.
 ✔️ Focused attention vs. mind-wandering
 ✔️ Thought loops & rumination
 ✔️ Colour, mantra & visualisation meditations
 ✔️ Mindfulness of thought
October: Creating a Mindful Life
Bring mindfulness into everyday moments.
 ✔️ Living in the now
 ✔️ Radical acceptance & surrender
 ✔️ Senses as anchors: sound, touch, breath
 ✔️ Showing up fully for life
November: Meditation for Stress Relief
Practical methods to manage stress & emotional overload.
 ✔️ Good vs. bad stress
 ✔️ The ego, fight/flight, and impermanence
 ✔️ Gratitude & visualisation
 ✔️ Overcoming obstacles to meditation
December: Rest & Reflection
Warm the heart and calm the mind before the holidays.
 ✔️ Body-based awareness
 ✔️ Reviewing your progress
 ✔️ Meditations for resilience
 ✔️ Peaceful practices for winter
January: Meditation for Positive Emotions
Start the year with joy, love, and purpose.
 ✔️ Heart-opening meditations
 ✔️ Gratitude & happiness
 ✔️ Intention-setting with optional cacao ceremony
 ✔️ Emotional healing & connection
February: Meditation for Well-Being
A holistic approach to health from the inside out.
 ✔️ Four foundations of mindfulness
 ✔️ Forgiveness (including Huna meditations)
 ✔️ Body-mind connection
 ✔️ Compassion and curiosity
March: Deeper into Meditation
Explore advanced techniques with renewed clarity.
 ✔️ Insight, wisdom, open-heartedness
 ✔️ Posture & Nine-Cycle Breathing
 ✔️ Concentration & mental clarity
 ✔️ Appreciation for life
April: Meditation for Relaxation
Recharge your nervous system with rest-focused meditations.
 ✔️ Body scan & breath awareness
 ✔️ Guided deep relaxation
 ✔️ Calming anxiety & overactivity
 ✔️ Rest as a radical act
May: The Art of Living
Live with intention and reverence.
 ✔️ Meditation on impermanence & emptiness
 ✔️ Self-love & emotional nourishment
 ✔️ Present moment awareness
 ✔️ Breath as a life companion
June: Meditation on Inner Peace
End the year rooted, spacious, and unshakable.
 ✔️ Letting go of resistance
 ✔️ Unflappability & mental resilience
 ✔️ Responsibility & self-awareness
 ✔️ Lasting inner calm and clarity
💷 Pricing Options
Online sessions: £10 each 
In-person sessions: £15 each 
Join the Guided Minds Meditation Community for £28/month
 ✓ Includes all sessions (online & in-person)
 ✓ Unlimited access to recordings
 ✓ Bonus practices & group support 
🌱 Ready to begin?
Each month offers a new opportunity to reset, reflect and grow.
 Join any time, or commit to the full year and transform your relationship with your mind, body and life.



The Northern College Of Clinical Hypnotherapy

Guided Minds Meditation Programme.

Participate in our monthly themes & challenges,  Guided Meditations & Practices,  Access to Session Recording.

Online Zoom Classes

Monthly Live Session In-Person (online available) summarise the themes & challenges of the month. Guided Meditations & Practices .

In person Session 

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			Stretching is not the most exciting part of your workout process, and as it doesn't really burn many calories, most people tend to neglect proper stretching exercises or avoid doing any. But it is not just about burning calories through extensive workouts and diet programs.
So, why should we stretch?  It is crucial to do stretching regularly to enable your body adequate flexibility and build a healthy posture. Stretching is scientifically proven to improve posture, allows your muscles to be flexible, and increase range of motion. It also reduces muscular tension and risk to physical activity-related injury.
This Complete Stretching course is designed to help you understand the benefits of stretching and the proper stretching techniques you can incorporate into your schedule to help you improve flexibility, improve functional performance and make your physical activities more efficient and safe.
To help you with it, our expert fitness coach will guide you through 30+ stretching exercises in a simple, comprehensive step-by-step process.
This course is the only stretching exercise guide you will ever need to be able to perform daily stretching routines that are simple, safe yet highly effective to actually follow through using proven science-based techniques.
<h3>What you'll learn</h3>
<ul>
<li>Increase Flexibility</li>
<li>Improve Posture</li>
<li>Do The Right Stretches For ALL Important Muscle Groups</li>
<li>Stretching Safety &amp; Correct Form</li>
<li>Know The Difference Between Static &amp; Dynamic Stretching</li>
<li>How To Stretch For Muscle Growth</li>
<li>How To Warm Up Correctly Before You Stretch</li>
</ul>
<h3>Who is this Course for?</h3>
If you are a health enthusiast, athlete, planning to get fitter,  happier, or anyone looking for safe stretching exercises, this course is perfect for you. 
It is also will help physical trainers who want to have a deeper understanding of the science behind stretching and various stretching techniques to benefit from.
<h3>Requirements</h3>
<ul>
<li>Fitness Mat, Rug, or a Soft surface to perform the exercise on.</li>
<li>No specific qualifications are required. </li>
<li>No prior health or fitness knowledge is assumed. </li>
<li>Fully accessible from any internet-enabled smart device.</li>
</ul>
<h3>Career Path</h3>
A healthy body equals a healthy mind. And in contemporary business, physical fitness is perceived as a plus point in many professions. With a better physical self, you will be able to deal with the daily stress that modern life brings.
The Internationally recognized CPD Accredited certification received upon course completion will boost up your resume if you are a working professional in the physical health sector or willing to pursue one.<table>				<tbody><tr>
					<td colspan="4">Introduction</td>
				</tr>
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					<td></td>
					<td>Introduction And Course Overview</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td colspan="4">Why Everyone Should Stretch</td>
				</tr>
								<tr>
					<td></td>
					<td>Why Everyone Should Stretch</td>
					<td> </td>
					<td> 00:04:00</td>
				</tr>
								<tr>
					<td></td>
					<td>7 Most Common Stretching Mistakes</td>
					<td> </td>
					<td> 00:04:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Stretching Safety</td>
					<td> </td>
					<td> 00:04:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Static Stretching vs. Dynamic Stretching</td>
					<td> </td>
					<td> 00:05:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Daily Stretching Routine</td>
					<td> </td>
					<td> 00:03:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Your Stretching Routine &amp; Strength Training</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>How To Warm Up Before Lifting Weights</td>
					<td> </td>
					<td> 00:03:00</td>
				</tr>
								<tr>
					<td colspan="4">Dynamic Stretching Exercises</td>
				</tr>
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					<td></td>
					<td>Arm Cicles Slow</td>
					<td> </td>
					<td> 00:01:00</td>
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					<td>Large Arm Circles</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
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					<td></td>
					<td>Jumping Jacks</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Shoulder Fron Raise</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Side Lateral Raises</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Hip Circles</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Knee Tucks</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Squat</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Walking Lunges</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Side Lunge With Twist</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
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					<td></td>
					<td>Leg Swings</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
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					<td></td>
					<td>Double Leg Butt Kick</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Normal Butt Kicks</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td colspan="4">Static Stretching Exercises</td>
				</tr>
								<tr>
					<td></td>
					<td>Bent Over Lat Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Neck Side bend</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Standing Shoulder Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Towel Tricep Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Standing Pec Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Bicep Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Lying Abdominal Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Seated Back Twist</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Hip Abductor Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Quad stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Hamstring Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Calf Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td></td>
					<td>Gluteal Stretch</td>
					<td> </td>
					<td> 00:01:00</td>
				</tr>
								<tr>
					<td colspan="4">Outro</td>
				</tr>
								<tr>
					<td></td>
					<td>Outro</td>
					<td> </td>
					<td> 00:02:00</td>
				</tr>
				</tbody></table>

Stretching is not the most exciting part of your workout process, and as it doesn't really burn many calories, most people tend to neglect proper stretching exercises or avoid doing any. But it is not just about burning calories through extensive workouts and diet programs.
So, why should we stretch?  It is crucial to do stretching regularly to enable your body adequate flexibility and build a healthy posture. Stretching is scientifically proven to improve posture, allows your muscles to be flexible, and increase range of motion. It also reduces muscular tension and risk to physical activity-related injury.
This Complete Stretching course is designed to help you understand the benefits of stretching and the proper stretching techniques you can incorporate into your schedule to help you improve flexibility, improve functional performance and make your physical activities more efficient and safe.
To help you with it, our expert fitness coach will guide you through 30+ stretching exercises in a simple, comprehensive step-by-step process.
This course is the only stretching exercise guide you will ever need to be able to perform daily stretching routines that are simple, safe yet highly effective to actually follow through using proven science-based techniques.
What you'll learn
Increase Flexibility
Improve Posture
Do The Right Stretches For ALL Important Muscle Groups
Stretching Safety & Correct Form
Know The Difference Between Static & Dynamic Stretching
How To Stretch For Muscle Growth
How To Warm Up Correctly Before You Stretch
Who is this Course for?
If you are a health enthusiast, athlete, planning to get fitter, happier, or anyone looking for safe stretching exercises, this course is perfect for you. 
It is also will help physical trainers who want to have a deeper understanding of the science behind stretching and various stretching techniques to benefit from.
Requirements
Fitness Mat, Rug, or a Soft surface to perform the exercise on.
No specific qualifications are required.
No prior health or fitness knowledge is assumed.
Fully accessible from any internet-enabled smart device.
Career Path
A healthy body equals a healthy mind. And in contemporary business, physical fitness is perceived as a plus point in many professions. With a better physical self, you will be able to deal with the daily stress that modern life brings.
The Internationally recognized CPD Accredited certification received upon course completion will boost up your resume if you are a working professional in the physical health sector or willing to pursue one.
Introduction			
	Introduction And Course Overview		00:01:00
Why Everyone Should Stretch			
	Why Everyone Should Stretch		00:04:00
	7 Most Common Stretching Mistakes		00:04:00
	Stretching Safety		00:04:00
	Static Stretching vs. Dynamic Stretching		00:05:00
	Daily Stretching Routine		00:03:00
	Your Stretching Routine & Strength Training		00:01:00
	How To Warm Up Before Lifting Weights		00:03:00
Dynamic Stretching Exercises			
	Arm Cicles Slow		00:01:00
	Large Arm Circles		00:01:00
	Jumping Jacks		00:01:00
	Shoulder Fron Raise		00:01:00
	Side Lateral Raises		00:01:00
	Hip Circles		00:01:00
	Knee Tucks		00:01:00
	Squat		00:01:00
	Walking Lunges		00:01:00
	Side Lunge With Twist		00:01:00
	Leg Swings		00:01:00
	Double Leg Butt Kick		00:01:00
	Normal Butt Kicks		00:01:00
Static Stretching Exercises			
	Bent Over Lat Stretch		00:01:00
	Neck Side bend		00:01:00
	Standing Shoulder Stretch		00:01:00
	Towel Tricep Stretch		00:01:00
	Standing Pec Stretch		00:01:00
	Bicep Stretch		00:01:00
	Lying Abdominal Stretch		00:01:00
	Seated Back Twist		00:01:00
	Hip Abductor Stretch		00:01:00
	Quad stretch		00:01:00
	Hamstring Stretch		00:01:00
	Calf Stretch		00:01:00
	Gluteal Stretch		00:01:00
Outro			
	Outro		00:02:00

iStudy UK

Home Workout

Face Fit Train The Trainer

Exercises

Stretching Exercise

Fitness

Complete Stretching: 30+ Exercises For Flexibility & Posture

<h3 style="color: rgb(0, 0, 0); box-sizing: border-box;" id="isPasted" fr-original-style=" color: rgb(0, 0, 0);">AS YOU DELIVER THIS INFORMATION, YOU ARE COACHED TO IMPROVE YOUR PUBLIC-SPEAKING STYLE IN THESE (AND A FEW OTHER) AREAS: BODY LANGUAGE, POSTURE, WORD CHOICE, CONFIDENCE, EYE CONTACT, VERBAL TICS/FILLER WORDS, AND VOLUME.</h3><div style="color: rgb(33, 37, 41); box-sizing: border-box;" fr-original-style=" color: rgb(33, 37, 41);">You will be coached to overhaul your content and visual aids (frequently PowerPoint)&nbsp;used during the presentation by: stating your purpose clearly, reducing the amount of text on slides, making messages more user-friendly, and choosing best graphics to support message.Attendees Will Be Able To:<ul fr-original-style="" style="box-sizing: border-box;"><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style=" color: rgb(0, 0, 0);">Increase ability to motivate the audience by delivering organized and engaging presentations;</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style=" color: rgb(0, 0, 0);">Gain more efficiency by crafting carefully-worded, streamlined messages, free of verbal tics and filler words;</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style=" color: rgb(0, 0, 0);">Increase enthusiasm through focus on body language and stage presence; and</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style=" color: rgb(0, 0, 0);">Convince listeners with strong evidence presented in speech and visual aids.</li></ul>Online Format&mdash;Advanced Presentation Skills&nbsp;is a 4-hour interactive virtual class for up to six people.<h6 style="color: inherit; box-sizing: border-box;" fr-original-style=" color: inherit;">Register for this class and you will be sent ONLINE login instructions prior to the class date.</h6></div><hr fr-original-style="" style="border-color: var(--border-muted); border-style: solid; clear: both; break-after: page; user-select: none; box-sizing: border-box;">The&nbsp;Diversity Sensitivity &amp; Awareness&nbsp;workshop was excellent. It provided a unique approach to addressing the topic. The session was interactive, interesting and very informative, leaving participants with a greater understanding of the merits of diversity and an inspiration to continue to broaden that knowledge base.Sandra Hess Moll, Director of Employment Services / Affirmative Action CoordinatorMcHenry County College

Improving Communications UK offers an Advanced Presentation Skills course designed to enhance public speaking abilities and improve the use of presentation software. This course provides delegates with the opportunity to refine their skills in a supportive environment.

As delegates deliver their presentations, they are coached on key areas such as body language, posture, word choice, confidence, eye contact, volume, and reducing verbal tics and filler words. This comprehensive approach ensures that delegates can effectively engage their audience and convey their message with clarity and confidence.

The course also focuses on enhancing content and visual aids, typically using software like PowerPoint. Delegates learn how to:
Clearly state their purpose 
Reduce text on slides 
Create user-friendly messages 
Select impactful graphics to support their message 

By the end of the course, delegates will be able to deliver organised and engaging presentations that motivate audiences, craft streamlined messages, enhance their stage presence, and convince listeners with compelling evidence in speech and visuals. This course is ideal for those seeking to improve their presentation skills and make a lasting impact.

The Advanced Presentation Skills course is a 4-hour interactive virtual class for up to six delegates. Upon registration, delegates will receive online login instructions prior to the class date. This format allows for a personal and interactive learning experience from the comfort of one's own home.

Improving Communications Uk

ADVANCED PRESENTATION SKILLS

<div id="course-pills-1">Duration4 Days24 CPD hoursThis course is intended forThis course is for experienced cloud security engineers who have taken a previous certification in the security, compliance and identity portfolio. Specifically, students should have advanced experience and knowledge in a wide range of security engineering areas, including identity and access, platform protection, security operations, securing data, and securing applications. They should also have experience with hybrid and cloud implementations. Beginning students should instead take the course SC-900: Microsoft Security, Compliance, and Identity Fundamentals.This is an advanced, expert-level course. Although not required to attend, students are strongly encouraged to have taken and passed another associate level certification in the security, compliance and identity portfolio (such as AZ-500, SC-200 or SC-300) before attending this class. This course prepares students with the expertise to design and evaluate cybersecurity strategies in the following areas: Zero Trust, Governance Risk Compliance (GRC), security operations (SecOps), and data and applications. Students will also learn how to design and architect solutions using zero trust principles and specify security requirements for cloud infrastructure in different service models (SaaS, PaaS, IaaS).Prerequisites<li>Highly recommended to have attended and passed one of the associate level certifications in the security, compliance and identity portfolio (such as AZ-500T00 Microsoft Azure Security Technologies, SC-200T00: Microsoft Security Operations Analyst, or SC-300T00: Microsoft Identity and Access Administrator.) </li><li>Advanced experience and knowledge in identity and access, platform protection, security operations, securing data and securing applications.</li> <li>Experience with hybrid and cloud implementations.</li></div><div id="course-pills-2"><h3>1 - Introduction to Zero Trust and best practice frameworks</h3> <ul> <li>Zero Trust initiatives</li> <li>Zero Trust technology pillars part 1</li> <li>Zero Trust technology pillars part 2</li> </ul> <h3>2 - Design solutions that align with the Cloud Adoption Framework (CAF) and Well-Architected Framework (WAF)</h3> <ul> <li>Define a security strategy</li> <li>Cloud Adoption Framework secure methodology</li> <li>Design security with Azure Landing Zones</li> <li>The Well-Architected Framework security pillar</li> </ul> <h3>3 - Design solutions that align with the Microsoft Cybersecurity Reference Architecture (MCRA) and Microsoft cloud security benchmark (MCSB)</h3> <ul> <li>Design solutions with best practices for capabilities and controls</li> <li>Design solutions with best practices for attack protection</li> </ul> <h3>4 - Design a resiliency strategy for common cyberthreats like ransomware</h3> <ul> <li>Common cyberthreats and attack patterns</li> <li>Support business resiliency</li> <li>Ransomware protection</li> <li>Configurations for secure backup and restore</li> <li>Security updates</li> </ul> <h3>5 - Case study: Design solutions that align with security best practices and priorities</h3> <ul> <li>Case study description</li> <li>Case study answers</li> <li>Conceptual walkthrough</li> <li>Technical walkthrough</li> </ul> <h3>6 - Design solutions for regulatory compliance</h3> <ul> <li>Translate compliance requirements into a security solution</li> <li>Address compliance requirements with Microsoft Purview</li> <li>Address privacy requirements with Microsoft Priva</li> <li>Address security and compliance requirements with Azure policy</li> <li>Evaluate infrastructure compliance with Defender for Cloud</li> </ul> <h3>7 - Design solutions for identity and access management</h3> <ul> <li>Design cloud, hybrid and multicloud access strategies (including Azure AD)</li> <li>Design a solution for external identities</li> <li>Design modern authentication and authorization strategies</li> <li>Align conditional access and Zero Trust</li> <li>Specify requirements to secure Active Directory Domain Services (AD DS)</li> <li>Design a solution to manage secrets, keys, and certificates</li> </ul> <h3>8 - Design solutions for securing privileged access</h3> <ul> <li>The enterprise access model</li> <li>Design identity governance solutions</li> <li>Design a solution to secure tenant administration</li> <li>Design a solution for cloud infrastructure entitlement management (CIEM)</li> <li>Design a solution for privileged access workstations and bastion services</li> </ul> <h3>9 - Design solutions for security operations</h3> <ul> <li>Design security operations capabilities in hybrid and multicloud environments</li> <li>Design centralized logging and auditing</li> <li>Design security information and event management (SIEM) solutions</li> <li>Design solutions for detection and response</li> <li>Design a solution for security orchestration, automation, and response (SOAR)</li> <li>Design security workflows</li> <li>Design threat detection coverage</li> </ul> <h3>10 - Case study: Design security operations, identity and compliance capabilities</h3> <ul> <li>Case study description</li> <li>Case study answers</li> <li>Conceptual walkthrough</li> <li>Technical walkthrough</li> </ul> <h3>11 - Design solutions for securing Microsoft 365</h3> <ul> <li>Evaluate security posture for collaboration and productivity workloads</li> <li>Design a Microsoft 365 Defender solution</li> <li>Design configurations and operational practices for Microsoft 365</li> </ul> <h3>12 - Design solutions for securing applications</h3> <ul> <li>Design and implement standards to secure application development</li> <li>Evaluate security posture of existing application portfolios</li> <li>Evaluate application threats with threat modeling</li> <li>Design security lifecycle strategy for applications</li> <li>Secure access for workload identities</li> <li>Design a solution for API management and security</li> <li>Design a solution for secure access to applications</li> </ul> <h3>13 - Design solutions for securing an organization's data</h3> <ul> <li>Design a solution for data discovery and classification using Microsoft Purview</li> <li>Design a solution for data protection</li> <li>Design data security for Azure workloads</li> <li>Design security for Azure Storage</li> <li>Design a security solution with Microsoft Defender for SQL and Microsoft Defender for Storage</li> </ul> <h3>14 - Case study: Design security solutions for applications and data</h3> <ul> <li>Case study description</li> <li>Case study answers</li> <li>Conceptual walkthrough</li> <li>Technical walkthrough</li> </ul> <h3>15 - Specify requirements for securing SaaS, PaaS, and IaaS services</h3> <ul> <li>Specify security baselines for SaaS, PaaS, and IaaS services</li> <li>Specify security requirements for web workloads</li> <li>Specify security requirements for containers and container orchestration</li> </ul> <h3>16 - Design solutions for security posture management in hybrid and multicloud environments</h3> <ul> <li>Evaluate security posture by using Microsoft Cloud Security Benchmark</li> <li>Design integrated posture management and workload protection</li> <li>Evaluate security posture by using Microsoft Defender for Cloud</li> <li>Posture evaluation with Microsoft Defender for Cloud secure score</li> <li>Design cloud workload protection with Microsoft Defender for Cloud</li> <li>Integrate hybrid and multicloud environments with Azure Arc</li> <li>Design a solution for external attack surface management</li> </ul> <h3>17 - Design solutions for securing server and client endpoints</h3> <ul> <li>Specify server security requirements</li> <li>Specify requirements for mobile devices and clients</li> <li>Specify internet of things (IoT) and embedded device security requirements</li> <li>Secure operational technology (OT) and industrial control systems (ICS) with Microsoft Defender for IoT</li> <li>Specify security baselines for server and client endpoints</li> <li>Design a solution for secure remote access</li> </ul> <h3>18 - Design solutions for network security</h3> <ul> <li>Design solutions for network segmentation</li> <li>Design solutions for traffic filtering with network security groups</li> <li>Design solutions for network posture management</li> <li>Design solutions for network monitoring</li> </ul> <h3>19 - Case study: Design security solutions for infrastructure</h3> <ul> <li>Case study description</li> <li>Case study answers</li> <li>Conceptual walkthrough</li> <li>Technical walkthrough</li> </ul></div><div id="course-pills-3"><h4>Additional course details:</h4> Nexus Humans SC-100T00 Microsoft Cybersecurity Architect training program is a workshop that presents an invigorating mix of sessions, lessons, and masterclasses meticulously crafted to propel your learning expedition forward. This immersive bootcamp-style experience boasts interactive lectures, hands-on labs, and collaborative hackathons, all strategically designed to fortify fundamental concepts. Guided by seasoned coaches, each session offers priceless insights and practical skills crucial for honing your expertise. Whether you're stepping into the realm of professional skills or a seasoned professional, this comprehensive course ensures you're equipped with the knowledge and prowess necessary for success. While we feel this is the best course for the SC-100T00 Microsoft Cybersecurity Architect course and one of our Top 10 we encourage you to read the course outline to make sure it is the right content for you. Additionally, private sessions, closed classes or dedicated events are available both live online and at our training centres in Dublin and London, as well as at your offices anywhere in the UK, Ireland or across EMEA.</div>

Duration
4 Days
24 CPD hours
This course is intended for

This course is for experienced cloud security engineers who have taken a previous certification in the security, compliance and identity portfolio. Specifically, students should have advanced experience and knowledge in a wide range of security engineering areas, including identity and access, platform protection, security operations, securing data, and securing applications. They should also have experience with hybrid and cloud implementations. Beginning students should instead take the course SC-900: Microsoft Security, Compliance, and Identity Fundamentals.


This is an advanced, expert-level course. Although not required to attend, students are strongly encouraged to have taken and passed another associate level certification in the security, compliance and identity portfolio (such as AZ-500, SC-200 or SC-300) before attending this class. This course prepares students with the expertise to design and evaluate cybersecurity strategies in the following areas: Zero Trust, Governance Risk Compliance (GRC), security operations (SecOps), and data and applications. Students will also learn how to design and architect solutions using zero trust principles and specify security requirements for cloud infrastructure in different service models (SaaS, PaaS, IaaS).

Prerequisites

Highly recommended to have attended and passed one of the associate level certifications in the security, compliance and identity portfolio (such as AZ-500T00 Microsoft Azure Security Technologies, SC-200T00: Microsoft Security Operations Analyst, or SC-300T00: Microsoft Identity and Access Administrator.)
Advanced experience and knowledge in identity and access, platform protection, security operations, securing data and securing applications.
Experience with hybrid and cloud implementations.

1 - Introduction to Zero Trust and best practice frameworks
Zero Trust initiatives
Zero Trust technology pillars part 1
Zero Trust technology pillars part 2
2 - Design solutions that align with the Cloud Adoption Framework (CAF) and Well-Architected Framework (WAF)
Define a security strategy
Cloud Adoption Framework secure methodology
Design security with Azure Landing Zones
The Well-Architected Framework security pillar
3 - Design solutions that align with the Microsoft Cybersecurity Reference Architecture (MCRA) and Microsoft cloud security benchmark (MCSB)
Design solutions with best practices for capabilities and controls
Design solutions with best practices for attack protection
4 - Design a resiliency strategy for common cyberthreats like ransomware
Common cyberthreats and attack patterns
Support business resiliency
Ransomware protection
Configurations for secure backup and restore
Security updates
5 - Case study: Design solutions that align with security best practices and priorities
Case study description
Case study answers
Conceptual walkthrough
Technical walkthrough
6 - Design solutions for regulatory compliance
Translate compliance requirements into a security solution
Address compliance requirements with Microsoft Purview
Address privacy requirements with Microsoft Priva
Address security and compliance requirements with Azure policy
Evaluate infrastructure compliance with Defender for Cloud
7 - Design solutions for identity and access management
Design cloud, hybrid and multicloud access strategies (including Azure AD)
Design a solution for external identities
Design modern authentication and authorization strategies
Align conditional access and Zero Trust
Specify requirements to secure Active Directory Domain Services (AD DS)
Design a solution to manage secrets, keys, and certificates
8 - Design solutions for securing privileged access
The enterprise access model
Design identity governance solutions
Design a solution to secure tenant administration
Design a solution for cloud infrastructure entitlement management (CIEM)
Design a solution for privileged access workstations and bastion services
9 - Design solutions for security operations
Design security operations capabilities in hybrid and multicloud environments
Design centralized logging and auditing
Design security information and event management (SIEM) solutions
Design solutions for detection and response
Design a solution for security orchestration, automation, and response (SOAR)
Design security workflows
Design threat detection coverage
10 - Case study: Design security operations, identity and compliance capabilities
Case study description
Case study answers
Conceptual walkthrough
Technical walkthrough
11 - Design solutions for securing Microsoft 365
Evaluate security posture for collaboration and productivity workloads
Design a Microsoft 365 Defender solution
Design configurations and operational practices for Microsoft 365
12 - Design solutions for securing applications
Design and implement standards to secure application development
Evaluate security posture of existing application portfolios
Evaluate application threats with threat modeling
Design security lifecycle strategy for applications
Secure access for workload identities
Design a solution for API management and security
Design a solution for secure access to applications
13 - Design solutions for securing an organization's data
Design a solution for data discovery and classification using Microsoft Purview
Design a solution for data protection
Design data security for Azure workloads
Design security for Azure Storage
Design a security solution with Microsoft Defender for SQL and Microsoft Defender for Storage
14 - Case study: Design security solutions for applications and data
Case study description
Case study answers
Conceptual walkthrough
Technical walkthrough
15 - Specify requirements for securing SaaS, PaaS, and IaaS services
Specify security baselines for SaaS, PaaS, and IaaS services
Specify security requirements for web workloads
Specify security requirements for containers and container orchestration
16 - Design solutions for security posture management in hybrid and multicloud environments
Evaluate security posture by using Microsoft Cloud Security Benchmark
Design integrated posture management and workload protection
Evaluate security posture by using Microsoft Defender for Cloud
Posture evaluation with Microsoft Defender for Cloud secure score
Design cloud workload protection with Microsoft Defender for Cloud
Integrate hybrid and multicloud environments with Azure Arc
Design a solution for external attack surface management
17 - Design solutions for securing server and client endpoints
Specify server security requirements
Specify requirements for mobile devices and clients
Specify internet of things (IoT) and embedded device security requirements
Secure operational technology (OT) and industrial control systems (ICS) with Microsoft Defender for IoT
Specify security baselines for server and client endpoints
Design a solution for secure remote access
18 - Design solutions for network security
Design solutions for network segmentation
Design solutions for traffic filtering with network security groups
Design solutions for network posture management
Design solutions for network monitoring
19 - Case study: Design security solutions for infrastructure
Case study description
Case study answers
Conceptual walkthrough
Technical walkthrough
Additional course details:
Nexus Humans SC-100T00 Microsoft Cybersecurity Architect training program is a workshop that presents an invigorating mix of sessions, lessons, and masterclasses meticulously crafted to propel your learning expedition forward. 

This immersive bootcamp-style experience boasts interactive lectures, hands-on labs, and collaborative hackathons, all strategically designed to fortify fundamental concepts.

Guided by seasoned coaches, each session offers priceless insights and practical skills crucial for honing your expertise. Whether you're stepping into the realm of professional skills or a seasoned professional, this comprehensive course ensures you're equipped with the knowledge and prowess necessary for success.

While we feel this is the best course for the SC-100T00 Microsoft Cybersecurity Architect course and one of our Top 10 we encourage you to read the course outline to make sure it is the right content for you.

Additionally, private sessions, closed classes or dedicated events are available both live online and at our training centres in Dublin and London, as well as at your offices anywhere in the UK, Ireland or across EMEA.


Nexus Human

Certified in Cybersecurity (CC)

Microsoft AZ-900

Microsoft AZ-104

Microsoft AZ-303

Microsoft AZ-700

AWS Certified Solutions Architect

SC-100T00 Microsoft Cybersecurity Architect

Do you suffer with recurring discomfort in your body, feel unstable or have low energy? &nbsp;If so, it is likely that your posture is held out of balance through old habits and tension.&nbsp;<div style="color: rgba(0, 0, 0, 0.847); box-sizing: border-box;" fr-original-style=" color: rgba(0, 0, 0, 0.847);"> </div><div style="color: rgba(0, 0, 0, 0.847); box-sizing: border-box;" fr-original-style=" color: rgba(0, 0, 0, 0.847);">Posture is everything and how we stand or sit affects how we breathe and how we feel.&nbsp;This series of six sessions will focus on the key parts of your body that are compressed or pulled out of alignment. &nbsp;During this course you will develop awareness of your unhelpful postural patterns and learn new habits that serve you well.</div><div style="color: rgba(0, 0, 0, 0.847); box-sizing: border-box;" fr-original-style=" color: rgba(0, 0, 0, 0.847);"> </div><div style="color: rgba(0, 0, 0, 0.847); box-sizing: border-box;" fr-original-style=" color: rgba(0, 0, 0, 0.847);">We will start from your toes and move up through the body whilst moving and stretching your whole body. As we progress, we will gently revisit the re-patterning exercises for the key parts so that by the end of the six weeks you will have integrated a new balance and enjoy a new experience of stability, lightness and freedom in your body. We will give attention sequentially over the six weeks to Toes and Feet, Ankles and Knees, Pelvic shift and tilt, Ribcage, Shoulders and Neck and Head. &nbsp;The emphasis will be on experience and sensing into your body - you do not have to get it &#39;right&#39;. &nbsp;We are learning a new balancing act and developing awareness.</div><div style="color: rgb(0, 0, 0); box-sizing: border-box;" id="isPasted" fr-original-style=" color: rgb(0, 0, 0);"> </div><div style="color: rgba(0, 0, 0, 0.847); box-sizing: border-box;" fr-original-style=" color: rgba(0, 0, 0, 0.847);">You will learn how to:&nbsp; &nbsp;</div><ul fr-original-style="" style="box-sizing: border-box;"><li fr-original-style="" style="box-sizing: border-box;">sense when you are out of balance and stuck in an old habit</li><li fr-original-style="" style="box-sizing: border-box;">feel your way into a new balance habit that serves you</li><li fr-original-style="" style="box-sizing: border-box;">find ease of movement</li><li fr-original-style="" style="box-sizing: border-box;">joy in your body</li><li fr-original-style="" style="box-sizing: border-box;">deep relaxation and restoration</li><li fr-original-style="" style="box-sizing: border-box;">tools for posture in daily life</li></ul> You will need:<ul fr-original-style="" style="box-sizing: border-box;"><li fr-original-style="" style="box-sizing: border-box;">Yoga Mat</li><li fr-original-style="" style="box-sizing: border-box;">Kitchen chair and/or a ledge to stretch out to </li><li fr-original-style="" style="box-sizing: border-box;">Yoga blocks or cushions</li><li fr-original-style="" style="box-sizing: border-box;">Blanket</li><li fr-original-style="" style="box-sizing: border-box;">Yourself!&nbsp;</li></ul>It is OK to miss a session as I will record it (with just me showing) and can send it to you.I hope you can join me!Namaste.&nbsp;&nbsp;

Do you suffer with recurring discomfort in your body, feel unstable or have low energy? If so, it is likely that your posture is held out of balance through old habits and tension. Posture is everything and how we stand or sit affects how we breathe and how we feel. This series of six sessions will focus on the key parts of your body that are compressed or pulled out of alignment. During this course you will develop awareness of your unhelpful postural patterns and learn new habits that serve you well.We will start from your toes and move up through the body whilst moving and stretching your whole body. As we progress, we will gently revisit the re-patterning exercises for the key parts so that by the end of the six weeks you will have integrated a new balance and enjoy a new experience of stability, lightness and freedom in your body. We will give attention sequentially over the six weeks to Toes and Feet, Ankles and Knees, Pelvic shift and tilt, Ribcage, Shoulders and Neck and Head. The emphasis will be on experience and sensing into your body - you do not have to get it 'right'. We are learning a new balancing act and developing awareness.You will learn how to:
sense when you are out of balance and stuck in an old habit
feel your way into a new balance habit that serves you
find ease of movement
joy in your body
deep relaxation and restoration
tools for posture in daily life
 
You will need:
Yoga Mat
Kitchen chair and/or a ledge to stretch out to
Yoga blocks or cushions
Blanket
Yourself!
It is OK to miss a session as I will record it (with just me showing) and can send it to you.
I hope you can join me!
Namaste. 

Healing With Yoga

Stress Management

Pain Management

Emotional Wellbeing

Find ease in your posture and your natural balance on this 6 week online Yoga course with Pippa Graham.  This is an experiential course that will bring awareness to the key postural structures in your body and integrate a new understanding of alignment and sensation.

Finding your Balance -  Yoga for postural awareness - A six week online course.

Welcome to Back Injury Prevention Training: Workplace Safety Techniques. In this course, you&#39;ll learn:1. Introduction to Back Injury Prevention<ul style="color: rgb(236, 236, 236); box-sizing: border-box;" fr-original-style=" color: rgb(236, 236, 236);"><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Understand the importance of back injury prevention in the workplace.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Learn about common causes and consequences of back injuries.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Explore the economic and human costs associated with back injuries.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Gain insight into the role of employers and employees in preventing back injuries.</li></ul>2. Identifying Risk Factors for Back Injuries<ul style="color: rgb(236, 236, 236); box-sizing: border-box;" fr-original-style=" color: rgb(236, 236, 236);"><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Identify common risk factors contributing to back injuries.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Learn how to recognize ergonomic hazards in the workplace.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Understand the impact of individual factors such as age, fitness level, and health status on back injury risk.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Develop skills to assess and mitigate risks effectively.</li></ul>3. Maintaining Proper Posture<ul style="color: rgb(236, 236, 236); box-sizing: border-box;" fr-original-style=" color: rgb(236, 236, 236);"><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Understand the importance of maintaining proper posture for back health.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Learn ergonomic principles for optimizing posture in various work settings.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Explore techniques for adjusting workstations and equipment to support good posture.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Practice mindfulness techniques to promote postural awareness throughout the workday.</li></ul>4. Safe Lifting Techniques<ul style="color: rgb(236, 236, 236); box-sizing: border-box;" fr-original-style=" color: rgb(236, 236, 236);"><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Learn proper lifting techniques to minimize the risk of back injuries.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Understand the biomechanics of lifting and the importance of body mechanics.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Explore strategies for assessing loads and planning lifts effectively.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Practice safe lifting techniques through hands-on demonstrations and simulations.</li></ul>5. Back-Friendly Exercises<ul style="color: rgb(236, 236, 236); box-sizing: border-box;" fr-original-style=" color: rgb(236, 236, 236);"><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Explore exercises and stretches to promote back health and flexibility.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Learn how to incorporate back-friendly exercises into daily routines.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Understand the benefits of strengthening core muscles for back support.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Receive guidance on developing personalized exercise programs tailored to individual needs and limitations.</li></ul>6. Injury Prevention Strategies and Creating a Safe Environment<ul style="color: rgb(236, 236, 236); box-sizing: border-box;" fr-original-style=" color: rgb(236, 236, 236);"><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Explore comprehensive injury prevention strategies beyond individual behavior.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Learn how to create a safe work environment through proper design and organization.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Understand the importance of workplace culture and employee engagement in injury prevention.</li><li style="color: rgb(0, 0, 0); box-sizing: border-box;" fr-original-style="color: rgb(0, 0, 0);">Gain practical tips for implementing effective safety policies and procedures.</li></ul>

Welcome to Back Injury Prevention Training: Workplace Safety Techniques. In this course, you'll learn:
1. Introduction to Back Injury Prevention
Understand the importance of back injury prevention in the workplace.
Learn about common causes and consequences of back injuries.
Explore the economic and human costs associated with back injuries.
Gain insight into the role of employers and employees in preventing back injuries.
2. Identifying Risk Factors for Back Injuries
Identify common risk factors contributing to back injuries.
Learn how to recognize ergonomic hazards in the workplace.
Understand the impact of individual factors such as age, fitness level, and health status on back injury risk.
Develop skills to assess and mitigate risks effectively.
3. Maintaining Proper Posture
Understand the importance of maintaining proper posture for back health.
Learn ergonomic principles for optimizing posture in various work settings.
Explore techniques for adjusting workstations and equipment to support good posture.
Practice mindfulness techniques to promote postural awareness throughout the workday.
4. Safe Lifting Techniques
Learn proper lifting techniques to minimize the risk of back injuries.
Understand the biomechanics of lifting and the importance of body mechanics.
Explore strategies for assessing loads and planning lifts effectively.
Practice safe lifting techniques through hands-on demonstrations and simulations.
5. Back-Friendly Exercises
Explore exercises and stretches to promote back health and flexibility.
Learn how to incorporate back-friendly exercises into daily routines.
Understand the benefits of strengthening core muscles for back support.
Receive guidance on developing personalized exercise programs tailored to individual needs and limitations.
6. Injury Prevention Strategies and Creating a Safe Environment
Explore comprehensive injury prevention strategies beyond individual behavior.
Learn how to create a safe work environment through proper design and organization.
Understand the importance of workplace culture and employee engagement in injury prevention.
Gain practical tips for implementing effective safety policies and procedures.

John Academy

Ergonomics

Discover effective techniques and strategies to prevent back injuries in the workplace with our comprehensive training course. Learn about ergonomics, proper posture, safe lifting, and exercises to support a healthy back. Enhance workplace safety and reduce injury risks with expert guidance. Enroll now!

Back Injury Prevention Training: Workplace Safety Techniques

<div id="course-pills-1">Duration5 Days30 CPD hoursThis course is intended forThis course is designed primarily for cybersecurity practitioners preparing for or who currently perform job functions related to protecting information systems by ensuring their availability, integrity, authentication, confidentiality, and non-repudiation. It is ideal for those roles within federal contracting companies and private sector firms whose mission or strategic objectives require the execution of Defensive Cyber Operations (DCO) or DoD Information Network (DoDIN) operation and incident handling. This course focuses on the knowledge, ability, and skills necessary to provide for the defense of those information systems in a cybersecurity context, including protection, detection, analysis, investigation, and response processes.OverviewIn this course, you will identify, assess, respond to, and protect against security threats and operate a system and network security analysis platform. You will: Assess cybersecurity risks to the organization. Analyze the threat landscape. Analyze various reconnaissance threats to computing and network environments. Analyze various attacks on computing and network environments. Analyze various post-attack techniques. Assess the organization's security posture through auditing, vulnerability management, and penetration testing. Collect cybersecurity intelligence from various network-based and host-based sources. Analyze log data to reveal evidence of threats and incidents. Perform active asset and network analysis to detect incidents. Respond to cybersecurity incidents using containment, mitigation, and recovery tactics. Investigate cybersecurity incidents using forensic analysis techniques.This course covers network defense and incident response methods, tactics, and procedures that are in alignment with industry frameworks such as NIST 800-61r2 (Computer Security Incident Handling Guide), US-CERT's National Cyber Incident Response Plan (NCIRP), and Presidential Policy Directive (PPD)-41 on Cyber Incident Coordination. It is ideal for candidates who have been tasked with the responsibility of monitoring and detecting security incidents in information systems and networks, and for executing standardized responses to such incidents. The course introduces tools, tactics, and procedures to manage cybersecurity risks, defend cybersecurity assets, identify various types of common threats, evaluate the organization's security, collect and analyze cybersecurity intelligence, and remediate and report incidents as they occur. This course provides a comprehensive methodology for individuals responsible for defending the cybersecurity of their organization. This course is designed to assist students in preparing for the CertNexus CyberSec First Responder (Exam CFR-410) certification examination. What you learn and practice in this course can be a significant part of your preparation. In addition, this course and subsequent certification (CFR-410) meet all requirements for personnel requiring DoD directive 8570.01-M position certification baselines: CSSP Analyst CSSP Infrastructure Support CSSP Incident Responder CSSP Auditor The course and certification also meet all criteria for the following Cybersecurity Maturity Model Certification (CMMC) domains: Incident Response (IR) Audit and Accountability (AU) Risk Management (RM) </div><div id="course-pills-2"><h4> Lesson 1: Assessing Cybersecurity Risk</h4><ul><li>Topic A: Identify the Importance of Risk Management</li><li>Topic B: Assess Risk</li><li>Topic C: Mitigate Risk</li><li>Topic D: Integrate Documentation into Risk Management</li></ul><h4>Lesson 2: Analyzing the Threat Landscape</h4><ul><li>Topic A: Classify Threats</li><li>Topic B: Analyze Trends Affecting Security Posture</li></ul><h4>Lesson 3: Analyzing Reconnaissance Threats to Computing and Network Environments</h4><ul><li>Topic A: Implement Threat Modeling</li><li>Topic B: Assess the Impact of Reconnaissance</li><li>Topic C: Assess the Impact of Social Engineering</li></ul><h4>Lesson 4: Analyzing Attacks on Computing and Network Environments</h4><ul><li>Topic A: Assess the Impact of System Hacking Attacks</li><li>Topic B: Assess the Impact of Web-Based Attacks</li><li>Topic C: Assess the Impact of Malware</li><li>Topic D: Assess the Impact of Hijacking and Impersonation Attacks</li><li>Topic E: Assess the Impact of DoS Incidents</li><li>Topic F: Assess the Impact of Threats to Mobile Security</li><li>Topic G: Assess the Impact of Threats to Cloud Security</li></ul><h4>Lesson 5: Analyzing Post-Attack Techniques</h4><ul><li>Topic A: Assess Command and Control Techniques</li><li>Topic B: Assess Persistence Techniques</li><li>Topic C: Assess Lateral Movement and Pivoting Techniques</li><li>Topic D: Assess Data Exfiltration Techniques</li><li>Topic E: Assess Anti-Forensics Techniques</li></ul><h4>Lesson 6: Assessing the Organization's Security Posture</h4><ul><li>Topic A: Implement Cybersecurity Auditing</li><li>Topic B: Implement a Vulnerability Management Plan</li><li>Topic C: Assess Vulnerabilities</li><li>Topic D: Conduct Penetration Testing</li></ul><h4>Lesson 7: Collecting Cybersecurity Intelligence</h4><ul><li>Topic A: Deploy a Security Intelligence Collection and Analysis Platform</li><li>Topic B: Collect Data from Network-Based Intelligence Sources</li><li>Topic C: Collect Data from Host-Based Intelligence Sources</li></ul><h4>Lesson 8: Analyzing Log Data</h4><ul><li>Topic A: Use Common Tools to Analyze Logs</li><li>Topic B: Use SIEM Tools for Analysis</li></ul><h4>Lesson 9: Performing Active Asset and Network Analysis</h4><ul><li>Topic A: Analyze Incidents with Windows-Based Tools</li><li>Topic B: Analyze Incidents with Linux-Based Tools</li><li>Topic C: Analyze Indicators of Compromise</li></ul><h4>Lesson 10: Responding to Cybersecurity Incidents</h4><ul><li>Topic A: Deploy an Incident Handling and Response Architecture</li><li>Topic B: Mitigate Incidents</li><li>Topic C: Hand Over Incident Information to a Forensic Investigation</li></ul><h4>Lesson 11: Investigating Cybersecurity Incidents</h4><ul><li>Topic A: Apply a Forensic Investigation Plan</li><li>Topic B: Securely Collect and Analyze Electronic Evidence</li><li>Topic C: Follow Up on the Results of an Investigation</li></ul></div><div id="course-pills-3"><h4>Additional course details:</h4> Nexus Humans CertNexus Certified CyberSec First Responder (CFR-410) training program is a workshop that presents an invigorating mix of sessions, lessons, and masterclasses meticulously crafted to propel your learning expedition forward. This immersive bootcamp-style experience boasts interactive lectures, hands-on labs, and collaborative hackathons, all strategically designed to fortify fundamental concepts. Guided by seasoned coaches, each session offers priceless insights and practical skills crucial for honing your expertise. Whether you're stepping into the realm of professional skills or a seasoned professional, this comprehensive course ensures you're equipped with the knowledge and prowess necessary for success. While we feel this is the best course for the CertNexus Certified CyberSec First Responder (CFR-410) course and one of our Top 10 we encourage you to read the course outline to make sure it is the right content for you. Additionally, private sessions, closed classes or dedicated events are available both live online and at our training centres in Dublin and London, as well as at your offices anywhere in the UK, Ireland or across EMEA.</div>

Duration
5 Days
30 CPD hours
This course is intended for
This course is designed primarily for cybersecurity practitioners preparing for or who currently perform job functions related to protecting information systems by ensuring their availability, integrity, authentication, confidentiality, and non-repudiation. It is ideal for those roles within federal contracting companies and private sector firms whose mission or strategic objectives require the execution of Defensive Cyber Operations (DCO) or DoD Information Network (DoDIN) operation and incident handling. This course focuses on the knowledge, ability, and skills necessary to provide for the defense of those information systems in a cybersecurity context, including protection, detection, analysis, investigation, and response processes.
Overview
In this course, you will identify, assess, respond to, and protect against security threats and operate a system and network security analysis platform. You will:
Assess cybersecurity risks to the organization.
Analyze the threat landscape.
Analyze various reconnaissance threats to computing and network environments.
Analyze various attacks on computing and network environments.
Analyze various post-attack techniques.
Assess the organization's security posture through auditing, vulnerability management, and penetration testing.
Collect cybersecurity intelligence from various network-based and host-based sources.
Analyze log data to reveal evidence of threats and incidents.
Perform active asset and network analysis to detect incidents.
Respond to cybersecurity incidents using containment, mitigation, and recovery tactics.
Investigate cybersecurity incidents using forensic analysis techniques.
This course covers network defense and incident response methods, tactics, and procedures that are in alignment with industry frameworks such as NIST 800-61r2 (Computer Security Incident Handling Guide), US-CERT's National Cyber Incident Response Plan (NCIRP), and Presidential Policy Directive (PPD)-41 on Cyber Incident Coordination. It is ideal for candidates who have been tasked with the responsibility of monitoring and detecting security incidents in information systems and networks, and for executing standardized responses to such incidents. The course introduces tools, tactics, and procedures to manage cybersecurity risks, defend cybersecurity assets, identify various types of common threats, evaluate the organization's security, collect and analyze cybersecurity intelligence, and remediate and report incidents as they occur. This course provides a comprehensive methodology for individuals responsible for defending the cybersecurity of their organization. This course is designed to assist students in preparing for the CertNexus CyberSec First Responder (Exam CFR-410) certification examination. What you learn and practice in this course can be a significant part of your preparation. In addition, this course and subsequent certification (CFR-410) meet all requirements for personnel requiring DoD directive 8570.01-M position certification baselines:
CSSP Analyst
CSSP Infrastructure Support
CSSP Incident Responder
CSSP Auditor
The course and certification also meet all criteria for the following Cybersecurity Maturity Model
Certification (CMMC) domains:
Incident Response (IR)
Audit and Accountability (AU)
Risk Management (RM)

Lesson 1: Assessing Cybersecurity Risk
Topic A: Identify the Importance of Risk Management
Topic B: Assess Risk
Topic C: Mitigate Risk
Topic D: Integrate Documentation into Risk Management
Lesson 2: Analyzing the Threat Landscape
Topic A: Classify Threats
Topic B: Analyze Trends Affecting Security Posture
Lesson 3: Analyzing Reconnaissance Threats to Computing and Network Environments
Topic A: Implement Threat Modeling
Topic B: Assess the Impact of Reconnaissance
Topic C: Assess the Impact of Social Engineering
Lesson 4: Analyzing Attacks on Computing and Network Environments
Topic A: Assess the Impact of System Hacking Attacks
Topic B: Assess the Impact of Web-Based Attacks
Topic C: Assess the Impact of Malware
Topic D: Assess the Impact of Hijacking and Impersonation Attacks
Topic E: Assess the Impact of DoS Incidents
Topic F: Assess the Impact of Threats to Mobile Security
Topic G: Assess the Impact of Threats to Cloud Security
Lesson 5: Analyzing Post-Attack Techniques
Topic A: Assess Command and Control Techniques
Topic B: Assess Persistence Techniques
Topic C: Assess Lateral Movement and Pivoting Techniques
Topic D: Assess Data Exfiltration Techniques
Topic E: Assess Anti-Forensics Techniques
Lesson 6: Assessing the Organization's Security Posture
Topic A: Implement Cybersecurity Auditing
Topic B: Implement a Vulnerability Management Plan
Topic C: Assess Vulnerabilities
Topic D: Conduct Penetration Testing
Lesson 7: Collecting Cybersecurity Intelligence
Topic A: Deploy a Security Intelligence Collection and Analysis Platform
Topic B: Collect Data from Network-Based Intelligence Sources
Topic C: Collect Data from Host-Based Intelligence Sources
Lesson 8: Analyzing Log Data
Topic A: Use Common Tools to Analyze Logs
Topic B: Use SIEM Tools for Analysis
Lesson 9: Performing Active Asset and Network Analysis
Topic A: Analyze Incidents with Windows-Based Tools
Topic B: Analyze Incidents with Linux-Based Tools
Topic C: Analyze Indicators of Compromise
Lesson 10: Responding to Cybersecurity Incidents
Topic A: Deploy an Incident Handling and Response Architecture
Topic B: Mitigate Incidents
Topic C: Hand Over Incident Information to a Forensic Investigation
Lesson 11: Investigating Cybersecurity Incidents
Topic A: Apply a Forensic Investigation Plan
Topic B: Securely Collect and Analyze Electronic Evidence
Topic C: Follow Up on the Results of an Investigation
Additional course details:
Nexus Humans CertNexus Certified CyberSec First Responder (CFR-410) training program is a workshop that presents an invigorating mix of sessions, lessons, and masterclasses meticulously crafted to propel your learning expedition forward. 

This immersive bootcamp-style experience boasts interactive lectures, hands-on labs, and collaborative hackathons, all strategically designed to fortify fundamental concepts.

Guided by seasoned coaches, each session offers priceless insights and practical skills crucial for honing your expertise. Whether you're stepping into the realm of professional skills or a seasoned professional, this comprehensive course ensures you're equipped with the knowledge and prowess necessary for success.

While we feel this is the best course for the CertNexus Certified CyberSec First Responder (CFR-410) course and one of our Top 10 we encourage you to read the course outline to make sure it is the right content for you.

Additionally, private sessions, closed classes or dedicated events are available both live online and at our training centres in Dublin and London, as well as at your offices anywhere in the UK, Ireland or across EMEA.


Certificate in Information Security Management Principles (CISMP)

NIST Cybersecurity Framework (CSF)

Cyber Security

Cyber Security Foundation

Certified Cyber Professional (CCP)

CertNexus Certified CyberSec First Responder (CFR-410)

45 minute Pilates mat class suitable for those with some previous experience of Pilates, delivered on Zoom. Classes are designed to improve posture and build dynamic strength whilst developing our awareness by focusing on how we are moving. They are gentle yet challenging, focusing on moving efficiently and pain-free. Classes run as blocks for continuity and progression.

45 minute Pilates mat class suitable for those with some previous experience of Pilates, delivered on Zoom. Classes are designed to improve posture and build dynamic strength whilst developing our awareness by focusing on how we are moving. They are gentle yet challenging, focusing on moving efficiently and pain-free. Classes run as blocks for continuity and progression.

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