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01.01.2015
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Next, I created a simple project, which is based on the Microsoft template for a training deployment. Enter the site collection name of the SharePoint site you want to access, where the project will be published to. Daniel Bell, PMP, MCT, MCP, MCTS, is the founder and CEO of MS Project Now!, a consultancy focused on delivering project, portfolio, and business management solutions.
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Fitstream is a storytelling platform for your body, so it may seem strange to write an article about not comparing yourself to others. This is an important point to address because our purpose is not to compare and contrast your body, but to inspire, motivate and educate people to be healthier. We all have varied body shapes and sizes and your individual genetics will determine how your body responds to certain lifestyles. The best way of doing this is through self experimentation and regularly tracking your results (here’s 101 self experiments ideas to get you started).
One of the bigger problems with health and fitness today is the quick fix culture; with diet and exercise fads being the norm. Keep in mind that the people around you with bodies that you admire won't have achieved those results overnight, but with consistent work and building healthy habits that inched them towards their goals day by day.
Progress motivates you and gives you momentum, which in turn builds confidence and accelerates progress.
Regularly tracking your health and fitness progress (by taking weekly body measurements and body photos) will highlight the small changes that are taking place, which, over time will add up to an incredible transformation.
Fitstream is built on community because we know that a positive and supportive community is a strong driver for change and inspiration. Learn from one another, encourage each other through times of difficulty and seek out people that have achieved what you’re going through.
If you see someone making an effort to improve themselves, say something sincere and supportive. We’re strong believers in self experimentation as a way of continually improving ourselves.
101 experiments is a big number so we’ve split them into themes and at the end of the article there's a self-experiment framework to understand how to kick-off your first test! Diet and exercise are common areas of focus for many people but the mind is often overlooked. Self-experiments are useful to learn about what works specifically for you but these experiments are focused on learning from others. Regular progress check-ins are essential to take a step back, look at your progress and reevaluate your actions. Most of us spend a huge proportion of our time at work so this is a great place to focus on making our workplaces that little bit healthier. At the most basic level, running an experiment can be as simple as trying something and seeing how you feel, but by adding a little bit of structure to the process you can get more useful feedback and results.
Know what you want to achieve (your goals - this will help you pick which experiments are right for you).
Your willpower is a finite resource so try not to run too many experiments at any one time. Keeping a fitness journal is the best way to monitor your progress with these experiments, record your results and actually see the effect they have on your mind and body.
We’re working hard to build the best body tracking service available with a supportive, positive community behind it. Hopefully, by trying experiments like these you’ve learnt a little bit more about yourself, developed some healthy habits and are getting closer to your goals. Transforming your body takes time and patience and is hurried along by building a positive mental attitude. We encourage you to congratulate your fellow Fitstreamers on their progress and by liking the content or writing a positive comment. We are a global community of people from diverse cultures and backgrounds and you’re likely to encounter opinions that are different to your own. Fitstream will remove hate speech, which attacks people based on race, ethnicity, religious affiliation, sexual orientation, gender, disabilities or diseases. Help us stay spam-free and create meaningful and authentic content that expresses who you really are, the journey that you’re on, and your health and fitness accomplishments.
We love it when the community publishes their content in the Livestream for everyone to see.
Before posting content publicly on Fitstream, please make sure that you have the right to do so and credit the original author. Ask someone to take a photo of you holding your manifesto as the first step in committing to your pledge to transform your body. Project management is a discipline that puts you in control, removes ambiguity and maximises your chances of success. Part of the reason that many people are so unsatisfied with their body or health is because they’re not clear on what it is they want to achieve, or if they are, they have no plan on how to get there or measure progress. At Fitstream, we know a thing or two about project management, having run projects for some of the worlds biggest brands.
Meandering along without a plan or goals removes purpose and is a common cause for a lack of progress. You are the only person who can guarantee success so reject excuses and focus on moving forward and taking ownership. This stage is really about acknowledging what you want to achieve and putting in place the actions on how you’ll get there. You can read our article on fitness planning for more information on how to create a fitness plan.
Sharing your project with others increases your chances of success (1) and adds to your personal accountability. Your journal also becomes a great source of motivation and is useful for when you start your next fitness project, where you can use the information to refine your plan. We believe that by applying some basic principles of project management to your health and fitness that you will improve your chances of success. In our previous article we explained how to create your own personal Body Transformation Challenge as a great way to give some structure and motivation toward achieving a personal health and fitness goal.
In this article we take things up a notch and guide you on how to run a body transformation competition with a group of people. Finally, if you need a little more convincing on why transformation competitions work so well, studies have shown (1) that sharing your goals is a strong motivator for success due to people’s reluctance not to fail in front of others.
This is where two or more people join together for a set period of time to train towards a common goal, usually involving fat loss or muscle building.
When setting up a transformation contest, the first place to start is to decide what kind of competition you’re going to run.
You can of course have an open challenge, where a group of people declare their goals (which may be different, e.g. A group for people who don’t have as much fat to lose but would like to reduce down to lower body fat percentage ranges, or go through a body recomposition (also known as a "recomp" - to lose fat and gain muscle at the same time). You might be running an office challenge, or friends and family group or even with a bunch of strangers online. Whoever you’re approaching, build up your recruitment list and sign-up those names and email addresses before the competition start date. Progress Pictures: Attach 3 or 4 progress pictures (front, back and side shot of the whole body) whilst holding a note with the date and your competition name written on. Public journals help to keep momentum during the competition and benefit the group with knowledge sharing. The competitions don’t take much to setup but the results can be astounding, so we highly recommend them. In this article we give you a simple framework with tips on how to create your own body transformation challenge. Setting a transformation challenge is a great way to overcome inertia or breathe new life into your training regime. These challenges are a commitment to changing your body in some way by tweaking your lifestyle in order to achieve a goal. Over the next thirty days, I intend to lose lose 8 lbs of fat to get to my target weight of 165 lbs.
One of the reasons transformation challenges are so effective is because they remove uncertainty and help to keep you focused. Checkout the Fitstream Body Tracking App to record all your measurements, progress pictures and notes. Make sure that you don’t leave anything to chance and plan your activity for the month.
Make sure that you set reminders for weigh-ins and progress picture records too so that you don’t miss any measurements. To make sure that there aren’t any surprises at the end of the challenge you should set-up regular review points (every 5 days is a good guide) where you look at progress and reflect on any changes in your body. This will help you think about what exactly is (or isn't) working for you and allow you to steer activity during the challenge. This can be a great way to make your challenge more collaborative or even competitive, both of which can be strong motivators for change!
Checkout our article on how to write a progress post so that you can share your accomplishments with a wider audience.
Here’s our step-by-step plan on how to set-up and run your body challenge over the next 30 days. Don’t worry, this is the hardest part of the challenge and it gets easier here on in. Every five days perform your challenge review to reflect on progress and make sure you're on track. We hope that we’ve convinced you that body transformation challenges are powerful drivers for change. This article is a beginners’ guide to self experimentation to help build a stronger, healthier body. Whilst there are universal principles for good health and fitness, we’re all unique and respond differently to the same training methods and diet.
Experimenting and tracking changes in your body is an effective method of self discovery and will help transform your physique. This is simply a loose framework you can apply to your life whereby you design small experiments and track the changes in your mind and body. What works for others might not necessarily work for you so the best way to find out about the effects of certain variables in your life is to conduct your own experiments. Many people running self experiments don’t properly structure or record their results, which limits their usefulness.
Variables which are easy to quantify and measure such as body weight, waist size, blood sugar level, number of hours slept or protein intake.
Variables which are more subjective and difficult to quantify such as sleep quality, energy levels, mood, stress level, and hunger. There are many possible variables that you could be tracking and we can't cover everything here, but the most important thing is that your measurements are taken consistently. Now that you know what you're testing, how you'll be measuring, and how long for it's time to start your experiment!
Before you start your experiment and tweak your lifestyle it’s important to establish your baseline, that is, a picture of your data before the experiment starts. Phase B, is the Test Phase where you actually make the changes to your variables (in this case to get more sleep!).


Run Phase A for the same duration of time as the main experiments and record those measurements. You must stay disciplined and make the changes to your lifestyle, which is often easier than it sounds as you’ll be fighting ingrained habits. In order to track your body and record results we highly encourage you to keep a fitness journal.
Compare your Phase A and B data sets and hopefully you will be able to spot changes in the data and identify any trends quite easily.
We hope you've found this guide useful and that you'll go forward with your own self experiments that help to transform your health and body. We hop you consider using Fitstream to journal your progress and we'd love it if you shared your progress publically with the community. Developing a positive sense of self and exploring your good attributes helps to build confidence, sustain motivation and avoid setting unrealistic expectations. What expectations and demands do you place on yourself relating to your health and fitness? Capturing gratitudes involves recording the things and people in your life that you’re most thankful for. Continuous learning is a huge part of personal growth and will help you meet your goals as you become informed and can tailor your actions and behaviors appropriately.
Browse through some success stories online from people who’ve transformed their body in some way. Assess your health with a check-up, or get some blood work done to record your bio markers. Take 10 minutes and flick through your journal, reading over old entries and looking at old photos. Find a challenge that you want to accomplish (skydiving, mountain climbing, marathons, mud-runs etc), book it in and write a training plan leading up to the event.
We hope these ideas will inspire your journaling process and help you to define your goals, discover what works for you and build a stronger, healthier body.
We explore why you should keep a health and fitness journal and how you can use it to transform your life. A health and fitness journal is simply a place where you regularly record information about your body, mind, activity and general wellbeing. Not only will your journal give you clarity and purpose but it will also offer a place for reflection and self-discovery.
Journalling is particularly popular with bodybuilders, professional weight lifters, fitness models and powerlifters but everyone can benefit from simple record keeping and progress tracking. If there’s something that you want to change about your body (be it losing weight, building muscle, or even a health issue) a journal will help you track, plan and achieve your goal.
Making time to journal your progress can be difficult as everyday life gets in the way, but the payoff for investing this time can be significant. Some of the main incentives to keep a journal are to monitor progress, build motivation, and enable you to refine your lifestyle so it’s optimally tailored to meet your health and fitness goals.
A journal will give you focus and illustrate just how your current methods are affecting you. It helps to see your journaling as a way to bring clarity to your life and organize the stuff floating around your brain into a valuable health resource and timeline of your physical body. There are two main ways to keep your health and fitness journals; physically, using pen and paper, or digitally, using an online fitness journal and app. Much of the decision is down to personal preference although there are many benefits to recording your logs digitally, which we explore in our article how to track your fitness. Tagging your journal entries (for example #meal #personalbest) makes it much easier to filter your logs and find exactly what you’re looking for, or to compare similar items together at one time. There are hundreds of health and fitness markers you could be tracking, but you should keep records focused on those relevant for your goals. If you follow our guide, in two months time you will have a journal that’s filled with memories, measurements, self-reflection, appreciation, ideas, photos, experiments, achievements, goals and personal bests. This valuable information can be used to help transform your body and build a lifestyle that pushes you towards your goals as quickly as possible.
The Fitstream Health and Fitness Journal is now available to download for free on Android and iOS. This article explores the gratitude journal and gives tips on how to start creating your own. A gratitude journal is simply a personal record of things, experiences or people in your life that you’re thankful for. The process is essentially about paying attention to the good things in life that we normally take for granted and are easily overlooked. Actually writing gratitudes down forces you to organize your thoughts and dedicate time to thinking them over.
Yahoo , Facebook , Facebook , Twitter , Twitter , Google+ , Google+ , Myspace , Myspace , Linkedin , Linkedin , Odnoklassniki , Odnoklassniki , Vkontakte , Vkontakte , Google , Google , Yahoo , Yahoo , Rambler , Rambler , Yandex , Yandex , Gmail , Gmail , Yahoo! Designers Manufacturers , ??????? ????????? - ?????????? ???????????? , Gorgian Wikipedia - Free Encyclopedia , ????????? ?????? ????????? , Cambridje Dictionary Online , ????????? ???????? ????????? ?????? ????????? , Oxford Advenced Learner's Online Dictionar? , ??????????? ?????? - moazrovne,net, ??? We've shown companies how to lower defects rates by 25% and have a 100% pass rate on the PMP exam. Total Float: The total amount of time that a schedule activity may be delayed from its early start without delaying the project finish date, or violating a schedule constraint. Free Float: The amount of time that a schedule activity can be delayed without delaying the early start date of any immediately following schedule activities.
We discussed float in the definition of the Critical Path because the critical path has no slack or float by definition. Meanwhile, private industry was coming to a similar conclusion: the lack of project management methodology caused many projects to fail or not be completed according to plan.
Today, we follow the Project Management Body of Knowledge developed by the Project Management Institute which is a compilation of the two methodologies keeping the best of both.
In our critical path definition article, we described the method of forward passes and back passed to determine the critical path of the project network diagram, the early start and finish of each activity and the late start and finishes. Using the same network diagram we used in the critical path definition, shown below, we see the Total Float (TF) equals eleven (11). If Activity E subsequently slips for whatever reason more than 6 days, the project will be delayed. Free Float is the amount of delay an activity can experience without delaying any of its successor tasks.
We calculate Free Float by subtracting the EF of the predecessor from the ES of the successor minus any lag between the two. In other words, let’s say that once the predecessor finishes the successor can start (the classical Finish-to-Start relationship). In our diagram, we see Free Float (FF) in the top path equals zero for all tasks except Activity E. If, while conducting the back pass and all calculations are correct, you have a value greater than zero upon reaching the first task of the network diagram, that value represents the TF and FF for the non-critical path (of course, if there is only one non-critical path in the network diagram).
FF only exists at the end of the non-critical path if there are no buffers placed in the path. You are thinking, “While all this understanding is fine and dandy, what does it have to do with the real world and how can I leverage it? Certainly, in a real project where 400 to 800 activities exist, you will not be calculating this information by hand. In the Gantt chart shown, the time illustrated between the green lines represents Total Float. Let’s say one of the critical tasks (shown by red Gantt bars) is not progressing as planned.
The concept and use of float helps us keep our project on schedule and use resources more efficiently as the project progresses. Use of this feature allows a team to collaborate on keeping the project schedule updated without everybody having a copy of Microsoft Project on their desktops. In an earlier effort I created the same named task list, but I ended the name with an exclamation point. We’re building a like-minded community that collectively assists each other in the simple pursuit of being healthy and happy with their body. It can also kill your motivation by highlighting just how far you have to go to reach your goals.
Photos are easily altered and improved and bodies are rarely as perfect as they seem on the surface.
An article, called "Keeping it Real” by professional runner, Lauren Fleshman illustrates the point perfectly by comparing a professional photoshoot against an average day for her body. Your goals should be a guiding force in what should be considered a constant journey of continual growth, rather than short-term corrective thinking.
Take a time out, review your Stream and take pride in how far you’ve come and in your own journey to date. Track what you eat, the amount, timings and how you felt before and after (were you still hungry, full, stuffed), and any cravings. There’s more to meat than beef and chicken (maybe try a new seafood, or how about venison, duck, or bison). Devise a training regime that works for you and gives the best return on investment with our exercise experiments.
It’s much more effective than long distance running for fat loss and building lean muscle mass.
Ten minutes a day for 20 days is a good start and apps like Headspace or Calm come highly recommended.
It can have an incredibly positive effect on your life (thanks to James Altucher for this concept).
Find time to disconnect and unwind by breaking away from your typical day and simply playing (whether that’s board games, computer games, sports or just chasing the kids around the garden, aim to do something fun). Even better, add epsom salts or magnesium chloride flakes and soak (magnesium deficiency is a very common problem). There are cheaper versions now on the market and some great Ikea DIY guides on the internet.
This also helps you isolate the impact of your improvements to a specific experiments and doesn’t mix them up. Fitstream is a platform for sharing your health and fitness progress and accomplishments, but we’d advise against posting photos displaying genitals.
Do your best to add high-quality, interesting posts and insights that you’ve discovered about yourself.
We’ve taken 7 basic principles of project management and offer them as a guide to help with your health and fitness training. Acknowledge your health and fitness training as a project, and that it matters enough to be treated as one. This serves as a record of your training and diet and helps you to understand how your body is changing in response to your lifestyle. That you’ll be clearer on your goals, create a realistic plan on how to get there and more motivated to stay the course. This approach not only adds a healthy dose of competition but also gives you a support network of others going through the same process as you, with the same objectives in mind. Each person documents their starting body stats (for example, body weight, height, body fat % and any progress pictures etc) and tracks their progress throughout the comp. We would recommend having a competition administrator who owns a simple spreadsheet to record player details and body statistics (we’ve included a sample table in the next section). Consider setting up an email list to send out regular updates to the group and keep them informed of key dates and milestones.
Competition winners can be decided by group vote from people in the challenge or via an independent panel. It really doesn’t matter, but the more people you have, the bigger your support network and potential to learn from others. This is intended as a positive competition to inspire healthy and sustainable lifestyle changes.


Change isn’t easy and you will experience discomfort as your body craves the food and training levels it was previously used to.
They offer the opportunity to connect with people looking to make similar changes to their physique, be it weight loss or muscle building, and learn from each other's mistakes and successes.
If you need any advice or have any other questions about running these comps feel free to email us or connect on Facebook. These challenges are a commitment which gives you a definitive purpose and helps to focus effort on a single goal. To do this I will take in 2,000 calories per day and do 3 interval training workouts per week.
It’s essential that you avoid vague challenges and make sure that you can track progress definitively. It can also be motivating to combine these measurements with journalling and progress pictures for well-rounded and insightful records. Your aim should be for the duration to be long enough to make good progress, but short enough so that you stay interested without getting bored.
Download and print our free Monthly Fitness Planner which we publish each month to help mark out your workouts, indicate measurement dates and record any other milestones. Consider joining a public group (Fitstream will be running these soon!) or setting one up with your friends or even in the office! Research shows that you’re well on your way to building healthier habits by sticking with the challenge this long. The smart thing to do is to fine tune the details of your lifestyle so that they work for you and your goals.
These are more qualitative metrics and you may like to create your own rating system to effectively quantify them. It really depends on what you're testing and the amount of time you'll need to see results. In our energy levels example, you’d record the metrics we detailed in Step Two under your normal conditions, before you make any lifestyle changes. Do everything you can to build the new habit into your routine, whether that’s setting reminders, leaving messages on your mirror or throwing out all those snacks to avoid temptation!
This will show you how it affects your variables before and after your changes and how long any effects last. You can track body measurements, notes or progress pictures quickly and easily using our free journaling app. This helps to inspire others with their own experiments or someone might even be able to help interpret your data and findings for you.
We provide a simple collection of ideas to kick-start your brain and start recording useful material that you can use to transform your body. Understanding what makes you happy can allow you to improve your mood and develop a health and fitness routine that incorporates the things that you enjoy doing (meaning you're more likely to stick with it and succeed).
The prompts below are designed to help release you from your negative emotions, enable you to learn from your mistakes and help you develop a more positive attitude. In your journal write an entry for each hour, recording what you are doing or what you’ve done. After a short period of record keeping, your journal will become a great source of clarity for you and offer up ideas, direction and purpose to your health and fitness training.
Organizing your metrics and experiences into a narrative transforms the random thoughts that clutter the mind, bringing them to the fore to form meaningful insights.
If your logs become too time consuming you’re more likely to lose interest and stop altogether.
Calculated using the critical path method technique and determining the difference between the early finish dates and late finish dates. When leveraged properly, project managers can shift activities and resources to meet the project objectives and priorities. They can be used interchangeably, so our discussion of slack and float will purposely use both. The non-critical path(s) contains the float – the amount of time an activity can be delayed without delaying successor tasks or the project end date.
Much of the credit goes to the US Navy while developing the Polaris project: a missile launch system from a submerged submarine. From that methodology, we have the Work Breakdown Structure, Work Packets, PERT Analysis, and more. It developed the Critical Path Method which determined the path of activities that defined the project’s shortest duration. Using the early start (ES) and late start (LS) information generated while calculating the critical path, we use the following formula to determine Total Float – the amount of time a task can be delayed without delaying the project end date.
In typical project schedules, many non-critical paths exist, each with different values for their total float. Typically, the only place you’ll see Free Float is at the end of a non-critical branch, unless the team purposely placed buffers between tasks. The PMBOK defines Reserve as a provision in the project management plan to mitigate cost or schedule risk. If the successor can start without any delay after the predecessor finishes, than the Early Start (ES) of the successor equals the Early Finish (EF) of the predecessor, therefore, ESs – Efp equals zero, there is no Free Float. That is true because once the predecessor task finishes, the successor task is scheduled to start immediately. Instead, using project management software such as MS Project (MS Project 2010 shown below), you can see and watch, as well as leverage, the float time occurring naturally or see the buffers placed after high risk tasks.
It shows the amount any one of the tasks in the Extruder portion of the project can be delayed without delaying the project end date. If adding additional resources to the task would help bring it back in line, then moving resources from non-critical tasks might make sense. We differentiate between Total Float and Free Float to understand the amount of delay we can tolerate without impacting the project schedule and successor activities, respectively. The lack of float or its disappearance gives us clear indication our project is out of control and corrective measures must be taken.
Formally trained and field hardened, our consultants provide the very best in training and consulting. Although the task list name may generally contain special characters, it can’t for the purposes of Sync to SharePoint.
Upon completion if all goes as planned, you’ll have successfully synchronized your project to the SharePoint Task list. Recognise that there is no perfect diet, training regime or body and instead focus on continual progress and gradually moving toward your goal.
So as a shot of inspiration we’ve assembled this list of 101 mini experiments to help build a stronger, healthier and happier you. Think of your plans as a continuously evolving frame to help you get to where you want to be.
There’s so much more to learn by training in a group and seeing how other people respond and adapt to their own methods and choices.
At the end of the process, competitors compare statistics to their starting position and each other, and a winner is declared based on the most successful transformation. However, the most effective groups are those that are training towards the same goal and supporting one another during the transformation. You must make sure that the duration is long enough to see real changes in the body and we wouldn’t recommend anything less than 30 days. Players can send their stats and progress photos at various checkpoints during the challenge.
Our own Body Tracking App (called Fitstream) is a great way to track progress and is available on the Apple store now (for free).
They’re also a fantastic way to build new healthy habits, a fundamental factor in building a stronger, healthier body. For example, at set points during the day you could measure energy levels on a 1-10 rating scale. Others, such as sleep duration or quality could be measured using a combination of sleep tracking apps and wearables to automatically track data.
For example, you may see changes in mood or sleep quality much quicker than body composition changes.
You can run experiments on yourself, track your results and craft a lifestyle that is unique to you and what you're trying to achieve. It’s this information that you can use to build a lifestyle that transforms your body and pushes you towards your goals. Luckily, the explosion in the health and fitness technology industry means that collecting your data is easier than ever before (there are smart scales, watches, and fitness bands that all collect data automatically). Is There A Difference?Personal PM Tutor - PMP Tutor, PM Tutor, PM Tutors, Project Management Professional Training, Pass PMP Exam, Help Passing PMP Exam, PMP Exam Help, Learn PMP, PMP Help, PM Help, Project Management Training, Project Management Professional Exam Study Guide Kim Heldman, David A. It is the amount of time an activity can be delayed without impacting other activities or the project end date and changes over the course of the project implementation.
Once the concept is understood, it is more important to understand how to leverage slack time within projects. From it, we gained the concept of the Critical Path, Critical Tasks, Non-critical Path, Non-critical Task, etc. As the project progresses, various tasks may slip, be delayed or take longer than originally planned.
As the project progresses, their float values will change at different rates as their respective activities delay.
Any value greater than zero represents the amount of delay the predecessor can delay without impacting the successor. Activity E has Free Float because its successor’s ES is determined by Activity G, which finishes later, therefore, providing Free Float for Activity E.
It also represents the Free Float between the Extruder Delivery and the end of the project. We can see the impact of moving resources from one task to another because the software will update the plan accordingly – assuming the tasks are effort-driven and developed properly. If your list name contains special characters, you’ll need to recreate your list without them. He has worked with the Microsoft Project Portfolio Server application since it was first acquired from UMT by Microsoft and has some of the most complex portfolio server implementation experience in the United States. A plan is a guiding framework, a visualisation of how you’re working towards the body you want to build.
Make sure that you keep a record of these 'Lessons Learned' to help you with the next project. We’re also working on an Android version too which should be ready for launch in March 2015. Because of time pressure, highly classified and cutting edge developments, the leaders felt it important to standardize the implementation of the project. If it has multiple successors, the predecessor’s Free Float is the minimum value of all those calculated. Notice there is no other Free Float on that path or on the Critical path (shown using red Gantt bars).
In addition Dan has extensive experience with database maintenance and design, systems architecture planning, networking technologies, and server operating systems, as well as experience building servers from the ground up.
If Activity D takes 10 days instead of the planned 8, Total Float will decrease another 2 days. Dan enjoys balancing his work commitments with skiing, exercise, playing the guitar, and coaching members of youth sport. We lower the risk’s probably or impact (mitigation) by placing buffers after those tasks.



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