Interview Questions

Can you tell me a little about yourself?
Currently I am not working and I am a student from Port Angeles High School. My last job was working for a moss removal business called All Gone Roof Cleaning And Moss Removal. My duties that I had to do was clean the moss off the clients roofs. I tend to be motivated when it comes to work. I like the feeling of getting things done right and perfect. I don't like leaving a job if it's not done or not correctly done right.

How did you hear about the position?
I was on Facebook in a group and I saw a post about the Coyote BBQ saying that they were accepting resume's. I was very excited when I saw that you guy's are hiring so I took the chance and I gave you guy's my resume.

What do you know about the company? 
I know that Michael and Candy McQuay reopened the doors to Kokopelli Grill in December 2009. Chef Michael runs the kitchen and Candy takes care of all of the guests.

Why do you want this job? 
I want this job because I will be very passionate about it. I am an easily motivated when it comes to talking to people and dealing with regular job duties. Another reason why I want this job is that I will have more knowledge of how this company is like.

Why should we hire you?
I can and I will do the work that I am assigned to do, I can fit in with the team and the culture this job brings to me, and I am a very hard worker. I am a team player. When I work I like the feeling of getting things done.

What are your greatest professional strengths? 
My greatest strengths are accomplishing my goals that I am set out to do. For example, my previous job my boss had to go do bids for more work and my last employer (Eric) said that I was working by myself today. He told me to finish the whole house today and I did. There was no moss on the roof when he checked it. I'll tell you this Eric was impressed.

What do you consider to be your weaknesses? 
I may be great at accomplishing my goals for my job but I have a hard time with speaking publicly to a big crowd. I have been working on this in school and I have made improvements for speaking in front of class at the high school.

Volume Training Program/ Programa de Entrenamiento en Volumen

Monday: Chest/Calves
Tuesday: Back/ Calves
Wednesday: Shoulders/ Calves
Thursday: Legs
Friday: Arms
Saturday: Legs (High Reps)
Sunday: Rest Day

El lunes: Pecho/terneros
El martes: Espalda / terneros
El miércoles: Hombros / terneros
El jueves: piernas
El viernes: brazos
El sábado: Piernas (altos representantes)
El domingo: Día de descanso

Weeks 1-4: 7 sets on every exercise. Six or eight total exercises in each workout.
Weeks 5-8: 8 sets on every exercise. Six or eight total exercises in each workout.
Weeks 9-12: 9 sets on every exercise. Six or eight total exercises in each workout.

Semanas 1-4: 7 conjuntos en cada ejercicio. Seis o ocho ejercicios totales en cada entrenamiento.
Semanas 5-8: 8 conjuntos en cada ejercicio. Seis o ocho ejercicios totales en cada entrenamiento.
Semanas 9-12: 9 juegos en cada ejercicio. Seis o ocho ejercicios totales en cada entrenamiento.

Shoulders And Calves 3/19/17

Superset

1. Dumbbell Lateral Raises 5 sets of 12 reps.
2. Dumbbell Rear Delt Flyes 5 sets of 12 reps, rest 45 seconds between sets.

Superset

3. Smith Machine Barbell Rows 5 sets of 12 reps.
4. Smith Machine Shrugs 5 sets of 12 reps, rest 45 seconds between sets.

Tri-set

5. Machine Rear Delt Flyes 5 sets of 12 reps.
6. Machine Lateral Raises 5 sets of 12 reps.
7. Machine Shrugs 5 sets of 12 reps, no rest between sets.

Working Sets

8. Machine Calf Raises 5 sets of 15-20 reps, dropset last set to failure, rest 45 seconds between sets.
9. Seated Calf Raises 5 sets of 12 reps with 135lbs, rest 30 seconds between sets. No bouncing the weight, control it and feel it BURN!!

5/3/1 Strength Training Weeks 1-2

Week 1:
Bench Press
Set 1: 175lbs for 5 reps.
Set 2: 200lbs for 5 reps.
Set 3: 225lbs for 5+ reps.
Sets 4-7: 185lbs for 8 reps.

Squat
Set 1: 235lbs for 5 reps.
Set 2: 275lbs for 5 reps.
Set 3: 310lbs for 5+ reps.
Sets 4-7: 225lbs for 8 reps.

Deadlift
Set 1: 270lbs for 5 reps.
Set 2: 310lbs for 5 reps.
Set 3: 355lbs for 5+ reps.
Sets 4-7: 315lbs for 8 reps.

Shoulder Press
Set 1: 85lbs for 5 reps.
Set 2: 100lbs for 5 reps.
Set 3: 110lbs for 5+ reps.
Sets 4-7: 95lbs for 8 reps.

Week 2:
Bench Press
Set 1: 185lbs for 3 reps.
Set 2: 210lbs for 3 reps.
Set 3: 240lbs for 3+ reps.
Sets 4-7: 185lbs for 8 reps.

Squat
Set 1: 255lbs for 3 reps.
Set 2: 290lbs for 3 reps.
Set 3: 330lbs for 3+ reps.
Sets 4-7: 225lbs for 8 reps.

Deadlift
Set 1: 290lbs for 3 reps.
Set 2: 330lbs for 3 reps.
Set 3: 375lbs for 3+ reps.
Sets 4-7: 315lbs for 8 reps.

Shoulder Press
Set 1: 90lbs for 3 reps.
Set 2: 105lbs for 3 reps.
Set 3: 115lbs for 3+ reps.
Sets 4-7: 95lbs for 8 reps.

ZMA: A Great Supplement To Take

Vitamin B6:
What is vitamin B6?
The family of B vitamins, which are also known as B complex vitamins, plays an important role in converting food into energy and helping the body metabolize fats and proteins. The B vitamins are also important for healthy hair, skin, liver, and eyes. Vitamin B6, or pyridoxine, is one in this group of eight vitamins.

What does vitamin B6 do?
Vitamin B6 helps a lot of the systems in your body function. It is important for cardiovascular, digestive, immune, muscular, and nervous system function. The B6 vitamin is needed for proper brain development and function and to make the hormones serotonin and norepinephrine, which affect mood. Vitamin B6 also helps the body make melatonin, which is important in helping regulate your internal clock.

How much vitamin B6 do I need?
All B vitamins are water-soluble, which means that they dissolve in the body’s fluids, and any unneeded amounts are excreted in the urine — the body is not able to store any leftover B vitamin for future needs. You need sources of vitamin B6 as well as the other B vitamins every day. The exact amount of B6 vitamin you need depends on your age, gender, and any special circumstances, such as whether you’re pregnant or breastfeeding.

Children

• Newborn to 6 months: 0.1 milligram (mg) per day Infants 7 months to 1 year: 0.3 mg
• Children 1 to 3 years: 0.5 mg
• Children 4 to 8 years: 0.6 mg
• Children 9 to 13 years: 1 mg
• Boys 14 to 18 years: 1.3 mg
• Girls 14 to 18 years: 1.2 mg

Adults

• Men and women 19 to 50 years: 1.3 mg
• Men 51 years and older: 1.7 mg
• Women 51 years and older: 1.5 mg
• Pregnant women: 1.9 mg
• Breastfeeding women: 2.0 mg

Magnesium: 

Magnesium is needed to keep muscle and nerve functions normal and to keep the heart beating rhythmically. It also helps to support a healthy immune system, and keeps bones strong. It is important in terms of regulating blood sugar levels, thereby promoting normal blood pressure. It also supports energy metabolism and protein synthesis. It has a positive effect on the treatment of disorders such as cardiovascular disease, hypertension, and diabetes. Dietary magnesium is absorbed in the small intestines and is excreted through the kidneys.

Prevents Asthma – Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through administration of intravenous magnesium.

Keeps bones healthy – Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. It helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. It, along with calcium and Vitamin D, should be taken throughout the developmental years and adulthood, since it eliminates the chances of developing osteoporosis when you get older.

Essential during pregnancy – Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of its supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expectant mothers who may have hypertension.

Treats back pain and cramps – Magnesium helps treating people with severe backaches by relaxing back muscles, kidney stress and muscular tension. As mentioned earlier, it also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Symptoms of cramps in the legs, as well as general fatigue are traditional symptoms of its deficiency. Therefore, proper intake of its supplements acts as a cure for chronic leg cramp problems.

Prevents heart attack – Magnesium protects the heart from irregular heartbeats and tenderly shields your heart from damage, particularly from muscle stress. It actually calms the nerves and mediates digestive processes and prevents problems like vomiting, cramps, indigestion, abdominal pain, flatulence, and constipation, all of which can put undue stress on various parts of your cardiovascular system. And its deficiency can result in heart disease, often leading to fatal results.

Prevents constipation – Magnesium provides quick relief from constipation, and a high dose of water-soluble magnesium supplements is known to bring sound relief for even the most severe constipated state. The laxative property of this vitamin relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels. It also has another property of attracting water, which in turn softens the stool and helps it to pass easily.

Prevents diabetes and regulates sugar level – The health benefits of magnesium extend to diabetic patients also, as this mineral helps to regulate the insulin reaction to blood sugar levels. Its supplements are vital for all diabetic patients as many of them suffer from magnesium deficiency. It aids in regulating blood sugar status, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Cures psychiatric disorders – Magnesium is known to cure some of the psychiatric dysfunctions such as panic attacks, stress, anxiety and undue agitation.

Cures migraines – Migraine attacks badly affect many Americans, especially, females.  Magnesium supplements and liquids considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

Produces collagen – Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Absorb minerals – Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium and phosphorus. Mineral absorption usually occurs within the small intestine and this benefit of magnesium ensures the detoxification of many harmful toxins in our body.

Activates enzymes – Magnesium also helps to boost the energy production in the body and it promotes the activation of enzymes to create cellular energy.

Controls bladder functions – Many people who have blabber problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections, or sometimes interstitial cystitis; however, regular intake can bring great relief to these ailments.

The importance of magnesium is still not widespread or “common knowledge”, so many people ignore the importance of its consumption in their diet. Most dietitians recommend 250-350 mg per day of its supplement for adults.

The side effects of magnesium are very rare, but it is important to cover them.  Excess intake often leads to diarrhea, because it has a laxative quality. However, if you take it in the form of nutritional supplements, there are fewer chances of such side effects.  People with kidney disease should avoid taking its supplements without talking to a doctor.

Zinc:

The health benefits of Zinc include proper functioning of the immune and digestive systems, control of diabetes, reduction of stress levels, energy metabolism, and an increased rate of healing for acne and wounds. Also, it is helpful in terms of pregnancy, hair care, eczema, weight loss, night blindness, colds, eye care, appetite loss and many other minor conditions.

Zinc Deficiency Symptoms

• Growth retardation
• Low blood pressure
• Retarded bone growth
• Loss of appetite
• Loss of smell and taste senses
• Depression
• Rough skin/Pale Skin
• Weight loss
• Diarrhea
• Hair loss
• Fatigue
• White spots under finger nails.

Health Benefits Of Zinc

Skin Care: Studies have shown zinc to be an effective home remedy for curing pimples and acne. The consumption of antibiotic medication is still considered to be more effective, but the side effects and potential hormonal imbalance that those medicines can cause also must be considered. Also, since one of zinc’s most vital functions is to stimulate white blood cell function. White blood cells are integral in the healing process and can defend the body against a number of infections, including those that commonly attack canker sores, ulcers, burns, surgical incisions, and other various wounds. It is also required for the production of collagen, a connective tissue that is required for skin repair and regrowth.

Eczema: Also called “atopic dermatitis”, eczema is an inflammatory and chronic disorder of the skin, and it is mainly caused by deficiency of zinc in the body. Zinc plays an important role in healing chronic infections and assists the body in restoring its ability to heal properly and completely. This irritation can be cleared up by re-balancing the zinc content in your blood.

Acne: This mineral is important for eliminating acne from the skin. It regulates and controls the amount of testosterone in the body, which plays a dominant role in causing acne. In addition to that, zinc is also involved in collagen synthesis. This further aids in normalizing the amount of skin oils and improves the maintenance of healthy skin. The open sores that come with acne are practically magnets for bacterial and viral infections, and zinc can stimulate the white blood cell count and reduce the chances of any type of infection. Finally, acne can leave permanent scars on people who suffer from the condition, and zinc can help to reduce the evidence of those scars.

Prostate disorder: Zinc is very important in dealing with prostate disorders. Its deficiency causes enlargement of the prostate gland and makes it vulnerable to cancer. It is advisable to take 15mg of zinc everyday, under close medical observation, when suffering from prostate disorder. Studies have shown a reduction in tumor growth in the prostate when normal levels of zinc are present in the system.

Cognitive Function: Recent research has shown zinc to have a strong impact on mental function, because it can pair up with vitamin B6 to ensure the proper function of neurotransmitters that communicate with the body. It is also found in high concentrations in the hippocampus, which controls thought and memory. For those who have suffered from an injury, extra zinc will keep brain function strong, because the body naturally diverts zinc to the other parts of the body for healing purposes.

Sense of Smell and Taste: Zinc is one of the most important elements for a healthy life, but it has some very unique benefits as well, including the improvement of the senses of taste and smell. Taste buds and olfactory cells are zinc-reliant, and it is necessary for the proper development and growth of those specific cells. Studies have shown that raising zinc levels can heighten these two senses, because they are finally functioning at optimal levels.

Cold: Zinc supplements help in decreasing the severity and duration of colds and other mild illnesses. It reduces the amount of pro-inflammatory cytokines, which aggravate the body during colds or other infections. Also, it’s ability to stimulate white blood cell activity makes it ideal for reducing colds and infections.

Weight loss: Zinc plays a leading role in weight loss for obese individuals. A number of studies have connected zinc with a decrease in appetite, which prevents overeating. This is related to zinc’s manipulation of the ghrelin hormone, which tells the body when it wants to eat.

Pregnancy: Zinc is essential for the repair and functioning of DNA. It is essential for rapid growth of cells and for the building of major constituents of the cell over the course of a pregnancy. So much development and enzymatic activity takes place during pregnancy that it is one of the most important nutrients for infants and mothers.

Reproduction: In males, zinc assists in spermatogenesis and the development of the sex organs, while in females, zinc aids in all the reproductive phases, including the parturition and lactation stages. When it comes to sperm, zinc acts in a number of ways. First of all, it acts as a sort of sedative for the sperm so they don’t expend unnecessary energy. It also protects the reproductive DNA inside the sperm from breaking down, so a correct transference of information is guaranteed. Once the sperm enters the female reproductive tract, it quickly dissipates and the sperm have a sudden burst of energy, which propels them up the tube. Finally, it is an essential part of the enzymes that allow sperm to penetrate the egg.

Biological Functions: Zinc plays a key role in many biological functions such as reproduction, diabetes control, stress level modulation, immune resistance, smell and taste, physical growth, appetite and digestion.

Infection: Zinc helps a person to sense tastes and smells, improves the rate of wound healing, boosts immunity and helps in promoting the fetus growth. It helps in protecting against infectious disorders and fungal infections, which include pneumonia and conjunctivitis.

Antioxidant: Zinc acts as an antioxidant and is involved in some of the biochemically decisive reactions in the body, including protein synthesis, enzymatic function and carbohydrate metabolism. Since zinc is involved in so many integral systems and functions of the body, it cannot be stressed enough – You must have zinc in your diet!

Enzyme regulation: Zinc is an essential component in a number of enzymes that help in regulating cell growth, protein synthesis, hormonal level, DNA, regulating gene transcription, energy metabolism and other related functions.

Cancer: In males, zinc plays a vital role in the prostate gland and prevents premature damage or strain, which can lead to problems like cancer. The natural antioxidant properties of zinc means that it actively seeks out free radicals, the hazardous byproducts of cell metabolism that can cause a number of diseases. Free radicals can morph normal cells into cancerous cells by breaking down the DNA integrity so the elimination of free radicals by antioxidants is one of the most vital lines of defense against many kinds of cancer.

Chronic Fatigue: People suffering from chronic fatigue are usually told to consume fish oil, as it is rich in zinc. Many doctors suggest no other medications for curing chronic fatigue except to start consuming fish oil. Zinc must be doing something right! Zinc is integral for normal muscle function, and many researchers believe that muscle fatigue is one of the major causes of chronic fatigue. Therefore, zinc is the ideal supplement to boost your energy levels.

Alopecia: Alopecia causes loss of hair in both children and adults. Doctors often tell people suffering from this condition to seriously boost their intake of zinc in their diet. Since zinc is so beneficial for hair strength and integrity, the symptoms of alopecia can sometimes be diminished. You can access zinc supplements and capsules in almost all health food stores and groceries. studies have shown that zinc is somewhat more effective on treating childhood alopecia that the conditions of adults.

Bone loss: This is a condition  when the bones become weak and fragile. Zinc is a component of hydroxyapatite, which is a salt and makes the bone matrix strong and hard. For this reason, zinc should be added in your dietary plan to avoid bone loss, particularly as you get older, or if you show any signs of premature aging or osteoporosis.

Night blindness: Consuming Zinc in quantities of about 150-450 mg will help to improve your vision. Therefore, it is always recommended to consume food like beef, lamb, oysters, buckwheat and crabs as they are rich in zinc content and will improve the ability to see, and is particularly helpful for those suffering from night blindness. Vitamin-A, which is an essential part of improving night vision, stimulates certain enzymes that couldn’t function without zinc, therefore making it a necessary element in reducing night blindness.

A little bit of bicep training at home

Shoulders 3/11/17

1. Barbell Front And Behind The Neck Press 5 sets of 20 reps, rest 45 seconds between sets.

Superset

2. Dumbbell Lateral Raises 5 sets of 12 reps.

3. Dumbbell Rear Delt Flyes 5 sets of 12 reps, rest 45 seconds between sets.

Working Sets

4. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets.

5. Machine Rear Delt Flyes 5 sets of 12-15 reps, rest 45 seconds between sets.

6. Machine Lateral Raises 5 sets of 12-15 reps, rest 45 seconds between sets.

7. Machine Press 5 sets of 12-15 reps, dropset last set to failure, rest 45 seconds between sets.

8. Machine Shrugs 5 sets of 12-20 reps, rest 30 seconds between sets.

Arm Day 3/10/17

1. Rope Hammer Curls 7 sets of 12-15 reps, dropset last set to failure, rest 30 seconds between sets.
2. Lying Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.
3. Spider Curls 7 sets of 12 reps, rest 30 seconds between sets.
4. Machine Preacher Curls 7 sets of 12 reps, rest 30 seconds between sets.
5. Dip Machine 7 sets of 12-15 reps, rest 30 seconds between sets.
6. Machine Skullcrushers 7 sets of 12-15 reps, dropset last set to failure, rest 30 seconds between sets.
7. EZ-Bar Skullcrushers 7 sets of 10-12 reps, rest 30 seconds between sets.
8. Underhand Pushdowns 5 sets of 10-12 reps, rest 30 seconds between sets.

Chest, Cardio 3/4/17

1. Flat Bench Press 1 set of 10 reps with 135lbs, 2 sets of 10 reps with 185lbs, 2 sets of 8 reps with 205lbs, 2 sets of 6 reps with 225lbs.
2. Incline Dumbbell Press 7 sets of 10 reps, rest 1 minute between sets.
3. Weighted Dips 5 sets of 8 reps, rest 45 seconds between sets.
4. Cable Crossovers 5 sets of 12-15 reps, rest 30 seconds between sets.
5. Bike for 15 minutes.
6. Sauna for 20 minutes.

Shoulders, Abs 3/3/17

Tri-set

1. Dumbbell Rear Delt Raises 5 sets of 12 reps.
2. Dumbbell Lateral Raises 5 sets of 12 reps.
3. Dumbbell Front Raises 5 sets of 12 reps, rest 45 seconds between sets.

Working Set

4. Barbell Upright Rows 5 sets of 20 reps with 75 lbs. Rest 45 seconds between sets.

Superset

5. Rear Dealt Machine Flyes 5 sets of 20 reps.
6.Barbell Front Raises 5 sets of 20 reps, rest 45 seconds between sets.

Working Sets

7. Dumbbell Press 4 sets of 10 reps, rest 1 minute between sets.
8. Russian Twists 4 sets of 20 reps each side, rest 45 seconds between sets.
9. Sauna for 30 minutes.

Legs, Abs 3/2/17

1. Leg Press Calf Raises 5 sets of 15 reps, rest 45 seconds between sets.

Superset

2. Machine Calf Raises 5 sets of 15 reps.
3. Seated Leg Curls 5 sets of 10 reps, rest 45 seconds between sets.

Working Sets

4. Squats 2 sets of 10 reps with 135 lbs and 225 lbs. 3 more sets of 8 reps with 315 lbs. Rest 2 minutes between sets.
5. Leg Extensions 5 sets of 12 reps, rest 45 seconds between sets.

Superset

6. Hyperextensions 5 sets of 15 reps.
7. Lunges 5 sets of 10 reps each leg, rest 1 minute between sets.

Working Set

8. Rope Crunches 3 sets of 25 reps with the whole stack (170lbs).
9. Sauna for 30 minutes.

Arms, Abs, Cardio 3/1/17

1. Preacher Curls 6 sets of 10-12 reps, rest 45 seconds between sets.
2. Weighted Dips 6 sets of 15, 12, 9, 6, 3, 3 reps, rest 1 minute between sets
3. Barbell Curls 5 sets of 8-12 reps, rest 45 seconds between sets.
4. Machine Skullcrushers 5 sets of 15-20 reps, rest 45 seconds between sets.
5. Hammer Curls 5 sets of 10-12 reps, rest 45 seconds between sets.
6. One Arm Dumbbell Extensions 5 sets of 12 reps each arm, rest 30 seconds between sets.
7. Weighted Situps 3 sets of 20 reps, rest 45 seconds between sets.
8. Run for 10 minutes.
9. Sauna for 25 minutes.

Back, Abs, Cardio 2/28/17

1. Deadlifts 8 sets of 1-10 reps, rest 2 minutes between sets.
2. Cable Rows 5 sets of 12 reps, rest 1 minute between sets.
3. T-Bar Rows 5 sets of 8-10 reps, rest 1 minute between sets.
4. One Arm Dumbbell Rows 4 sets of 10 reps, rest 1 minute between sets.
5. Machine Back Rows 5 sets of 20 reps, rest 45 seconds between sets.
6. Weighted Situps 6 sets of 10 reps, rest 1 minute between sets.
7. Treadmill Run for 10 minutes.
8.  Rowing Machine for 5 minutes.
9. Sauna for 25 minutes.