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This module will give a short overview of this course to prepare you mentally for this course. You will also have a brief understanding of why this course is different from typical fitness courses and empirical evidence of proven results.
The module will consist of important concepts you need to know about Calorie and body weight. It will show you scientific evidence of why extreme calorie deficit, advised by many fitness gurus, does not work. After this module, you will learn to make a customized diet plan for anyone, regardless of their body type. You will have solid knowledge on how much Calorie is optimal for each individual
This module will teach you what kind of food to consume for each body type for optimal growth. This module will break down food composition beyond protein, Carbohydrates, fats and its micronutrients. After this course, you will have in-depth knowledge of food composition and decide for yourself which diet is good for you or your client
Macronutrients refer to the three primary nutrients in food: protein, fats and carbohydrate. In this module, you will learn the minimum intakes for each of this nutrient for optimal growth or fat loss. After this module, you will learn to stop your plateau or be overweight because of insufficient macronutrients.
No matter how thoughtful your diet may be, your client will not see the desired results if the timing is not correct. In this module, you will learn about meal timing, meal frequency, meal spacing, macronutrient split etc. After this course, you will know the optimal timing and uses of each of these sub-topics.
Although supplements can never replace proper diet planning and nutrition, they can still play an essential part in amplifying your diet results. In this module, you will be cleared of all the myths about supplements. After this module, you will be able to dodge the marketing gimmick of the supplement industry and healthily use supplements.
This module will give you in-depth knowledge of the healthy eating fundamentals that are not known to an average person. It will remove all popular myths regarding this subject. After this module, you will incorporate a healthier diet in your life and learn to read nutrition level and make use of the information.
This module will remove all the popular gimmicks and myths created by the fitness industry in order to profit. After this course, you will identify these myths and filter them out while making your customized plans with proper knowledge.
There is an abundance of Diets available. In this module, you will learn the scientific mechanism of how these diets work. After this module, you will have an in-depth understanding of how a Gluten-free diet, paleo diet, low carb diet, intermittent fasting and vegan diet work. Each explanation is divided into small chunks to make it easier for you to grasp.
The previous modules had you have in-depth knowledge on food composition, macronutrients etc. This module will go even further into how micronutrients work. You will have a clear view of how each vitamin and minerals work. After this module, you will learn scientifically proven methods and effectively utilize the nutrients of vitamins and minerals.
There is a distinct relation between your inner health and your outer beauty. The food you eat impacts your skin, hair, nails. In this module, you will learn the basics of a healthy diet and what essential vitamins and minerals you need to balance your diet.
There is a misconception that fats are bad for your body; the truth is, just like other elements, you need a certain amount of fat in your body to stay healthy. In this comprehensive module, you will learn different types of fats, the amount of fat you should consume and their impact on your hair, skin, lips and interior organs.
This module will discuss how fresh vegetables and fruits play a role to enhance your beauty. It will talk about numerous types of antioxidants and their impact on your skin. You will learn the benefits of juicing and smoothies, nutritious diets to improve your physical appearance.
After you gain an understanding of nutritious vegetables and other food the course will train you how to use this knowledge to build a good foundation for your diet. Here you will also learn the importance of hydration for your skin and what should be on your daily food list.
There are some nutritious food and neutral supplements that can help you improve your physical health. In this module, you will learn about these small ingredients with powerful effects on your body.
This module is designed to train you in detoxing. You will get advice and instruction to detox your body safely and effectively. You will understand the difference between a healthy and unhealthy diet and learn to figure out which diets actually work.
Your food can play a role to increase your beauty. What are your skin’s needs, what food is good for your skin and what is not, the proper nutrition for your hair and nails? All of these you will learn from this module.
In this last lesson, you will learn what significant impacts can food have on your body. This module will go beyond the relation between food and beauty and show you how negative and positive food choices change your life.
Key topics that will be covered in module 1 include:
Your Makeup Kit
Before you learn the art of professional makeup application, it’s important to be familiar with the Makeup Artist’s toolkit. This class will take you through the different types of tools you’ll need for making over clients to create a wide range of looks.
Film & Television Makeup Artistry
This class will give you an insight into how on-set makeup artists work. It is a comprehensive, step-by-step guide to applying camera-friendly makeup, complete with audiovisual training.
In this section of module one, you will master a wide range of bridal makeup skills. You will learn how to apply makeup that will look flattering in any light and learn techniques that will ensure that the client stands out in their wedding photos.
Fast Start Business Training
In this class, our expert instructor will guide you through the fundamental steps of starting your own beauty business. You will learn everything you need to get started, from picking your niche, to determining your target market, and pricing your services.
Key topics that will be covered in module 2 include:
Skin Care and Tanning
In this tanning masterclass, you will familiarise with the tanning treatment process and learn best practices used by salon professionals. It covers the tanning and skin care safety guidelines that every beauty professional must follow.
Through this class, you will learn the secrets to giving the perfect facial, and why facials are important for skin health. It will also teach you about the different types of facials, and which facials are best for different skin types and clients.
Know your Toxic ingredients
Do you know how to read the labels of skin care products? This lesson will take you through the ingredients to avoid, exploring different toxic beauty products in detail.
Skin Disorder and Diseases
Every beauty professional must have a solid understanding of skin disorders and diseases, as well as their treatments. This class will provide you with an in-depth understanding of different skin conditions and their causes, broadening your understanding of the anatomy of the skin to be able to advise clients on their skincare routine.
Key topics that will be covered in this module 3 include:
Aromatherapy and Essential Oils
In this class, you will learn the basics of aromatherapy and how to work with essential oils. You will learn about the different properties of essential oils and which essential oils are best for different ailments.
In this section, you will learn all about the benefits of face masks and how to make your own at home. It will teach you how to apply them and why they are an important part of your skincare/beauty routine.
Luxury Spa Treatments at Home
In this class, you will learn how to make your own luxury beauty treatments at home, developing your knowledge of skin nutrition. It will introduce a wide range of ingredients that you can use to make different types of skincare products and face masks.
What’s All the Fuss About LED Light Therapy
LED Light Therapy is one of the most popular treatments in the beauty industry today. It works by stimulating cellular activity, including the fibroblast that produce collagen, resulting in plumper, younger looking skin. In this section, you will learn about this luxury treatment, and how it works.
Everyone’s body is different and will react differently to special workouts and diets. Your tutor will only recommend what is scientifically proven to work.
This is a master class that will teach you everything you need to know about meal planning, dieting for weight loss, dieting for muscle gain and how you can improve your meal system with the right foods and vitamins.
When it comes to meal planning and nutrition your goals might be to lose weight, to gain weight, to lose fat or to gain muscle or to simply live a healthy life. Whatever your goals may be this program is meant to teach you how to reach your goals and show you what strategies and principles are proven to work.
Calories are a form of energy measurement. When you eat food, you consume the energy that is stored within the food. Energy can be stored for later use as glycogen or fat.
Micronutrients are things like vitamins and minerals that you only need in tiny amounts. People who work out regularly, need more micronutrients than the average person.
Protein is important for building active muscle fibres after exercise, but it has thousands of other essential roles in the body.
There is no one size fits all answer here. Your ideal protein intake will depend on factors such as weight, muscle mass and fitness goals.
Your body needs fatty acids to survive and cannot produce them from other foods. Fat is needed to regulate hormone production, keep your skin and hair healthy, and absorb fat-soluble vitamins.
Roughly 15 to 20% of your daily calories should come from fats. You should favour monounsaturated fats and polyunsaturated fats.
Carbs are the bodies preferred energy source. Your body breaks carbs down into glucose, which is transported throughout the body to provide energy.
Macronutrients are the three main nutrients your body needs to survive, these are protein, carbohydrates, and dietary fat.
There are three types of carbs, Monosaccharides which are simple, Disaccharides which are also simple, and Polysaccharides which are complex.
The optimal intake depends on a variety of factors but even without knowing your exact measurements we can still narrow in on a range using only your body weight and training intensity.
Meal timing has its place, but its importance is often overestimated by beginners. Calorie balance and macronutrient amounts are much more powerful and important than mealtime.
If you meet your daily calorie and nutritional requirements through your normal diet you do not have to drink a protein shake before or after your workout.
Eating carbs before your workout provides your muscles with additional fuel for your training, which will indirectly affect your muscle growth.
The only time you should avoid fats is right before your workout since fat slows down the digestion of both carbs and proteins.
Eat a balanced meal with 0.2-0.25g/lbs of your target body weight (for both carbs and protein) up to one hour before your workout.
The post-workout meal is meant to supply your body with everything it needs to repair the muscle tissue.
The idea of the anabolic window is that you have a specific window of time after your workout to eat food and if you do this, your muscle growth is accelerated.
Food composition refers to the individual foods that you eat and their given nutrition. It is a lot less important than people think.
Protein quality can be measured in a variety of ways. Firstly, bioavailability which is what percentage of protein that you consume is absorbed into the bloodstream. Secondly, how much of the protein is composed of essential amino acids.
Just like protein composition, carbohydrate composition can refer to several concepts. The most common is the glycaemic index.
Consuming certain types of fats and staying away from others will make a difference in your overall health. Choose foods like avocado, nuts, and olive oil.
Supplements can never replace proper diet planning and nutrition, but they can help you reach your fitness goals faster.
Consuming enough protein every day can be tricky, especially when you do not have time to prepare high protein meals all the time.
Creatine helps supply the muscle cells with energy during high-intensity, short-duration exercise.
Most fat burners will slightly increase your metabolism through a few key ingredients: caffeine, synephrine, green tea extract, naringenin and hesperidin.
You will learn how to calculate your Total Daily Energy expenditure which is the number of calories that your body burns in one day.
You will need three things: food, a calorie tracker app, and a kitchen scale to ensure that your calorie and macro counting is sufficiently accurate.
Your optimal protein intake is about 0.8g to 1.0g per pound of body weight per day. A 180lb male would choose an average intake of between 145g and 180g of protein per day.
For our 180lb male, he should intake between 45g and 60g of fat per day. That is between 390 to 520 calories.
For our 180lb man, you want to take in around 2600 calories to maintain weight. Carbs or fat are usually the best options to fill the remaining calories.
Now that we have determined how many calories, proteins, fats, and carbs we should eat every day, we have to come up with a meal structure.
Now that you have set up your meal structure, find out what foods are the best quality sources of protein.
As for quality carbohydrates, the best sources are unprocessed whole foods like fresh fruits, legumes, whole grains, and many vegetables.
Consuming quality fat can actually be pretty easy and delicious at the same time. Here are some high-fat foods that are incredibly healthy and delicious.
Bodybuilders and athletes work in two phases called bulking and cutting. First, you focus on building strength and size while consuming more calories than you burn throughout the day and then you try to get rid of any extra fat by cutting calories while maintaining lean muscle mass.
Let us look at the perfect cutting diet. The most important thing you need to understand is that there is a big difference between losing weight and losing body fat.
80-90% of your diet should come from “clean” and healthy foods. 10-20% can come from whatever foods you like as long as it fits your total daily calories and proteins, carbs, and fats.
You will notice a lot of debate online around what makes the perfect post-workout shake. Unfortunately, there are a lot of “bro-science” and myths out there so let’s take a look at some science-based facts.
This section will focus on healthy dieting which consists of understanding and designing your diet not just in the context of fitness but also overall health and wellbeing.
Carbs can cause insulin insensitivity, but only in people with prediabetes that overeat high sugar carbs. If you do not exercise and your diet consists mostly of these types of carbs then they will negatively impact your health.
Cutting all fat from your diet can be dangerous since your body needs it for hormone production. Many low-fat products contain more calories than their normal counterparts.
Is eating too much protein bad for your kidneys? Healthy adults who exercise have no problems with consuming high amounts of protein.
Salt (sodium) is an essential mineral; its consumption is critical to our health. The average person, however, consumes double the recommended intake.
Eating frequently may have benefits for some people, but it is incorrect that this affects the number of calories we burn.
Low-fat and low carb does not always mean low calories. Studies have shown that participants ate up to 50 per cent more of foods that the researchers falsely labelled “low-fat” than they did of the same foods with real labels.
Almost everything we eat has the potential to be involved in cancer development. Current evidence suggests that red meat can pose a cancer risk for people with poor diets and lifestyle choices.
The dieting industry is like fashion in that there are always some trends everyone seems to follow. Sometimes these diet trends make sense but often they are just fads that will not stand the test of time.
Gluten is a naturally occurring composite of two proteins (gliadin and glutenin) that are mostly found in rye, wheat, and barley products.
This means eating the same foods our hunter-gather ancestors supposedly ate (fruits, vegetables, meats, seafood, and nuts). Avoid processed foods, dairy products, potatoes, and grains.
If you are completely sedentary it makes sense to cut carbs as you do not need the energy. Also, people who consume primarily simple carbs will benefit from eating less of them.
Intermittent fasting has you fast for 16 hours and eat for 8 hours. Studies have found no significant benefits related to body composition, fat loss, insulin sensitivity or hormones.
Vegans in addition to being vegetarians do not consume animal products and by-products. It is possible to build muscle on a vegan diet, but it is more difficult.
Micronutrients are things like vitamins and minerals that we only need in tiny amounts. A healthy diet will most likely provide you with enough micronutrients. Active people who exercise regularly need more than the average person.
Vitamin A is a fat-soluble vitamin needed to maintain eyesight and prevent night blindness. It improves the immune system, helps with fat storage, and protects against infections.
Vitamin B is essential for the breakdown of carbohydrates into glucose, the breakdown of fats and proteins, and muscle tone in the stomach and intestinal tract.
Vitamin C acts as an antioxidant needed for many metabolic functions, including new tissue growth and repair. It helps to produce anti-stress hormones and aids to heal wounds and burns.
Vitamin D is a fat-soluble vitamin needed for the growth development and maintenance of bones and teeth, regulating heartbeat, and protects against muscle weakness.
Vitamin E is a fat-soluble vitamin with several health benefits such as the effective preservation of foods, prevention of diseases such as cancer and diabetes, promotion of a healthy nervous system, protection against heart disease, and protection for the eyes.
Vitamin K is needed for blood clotting, growing and repairing bones, and conversion of glucose into glycogen.
Calcium supports muscle function, transmits nerve impulses, helps cells to communicate, and is involved in the release of certain hormones.
Magnesium is necessary for protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and energy production.
Phosphorus is found in the bones, cell membranes and energy molecules, it is needed for tissue growth and is regularly lost through sweat and urine.
Potassium is necessary for muscle contraction, nerve impulses, protein synthesis, transferring nutrients through cell membranes, breaking down carbs, and maintaining a regular heart rhythm.
Sodium is necessary for nerve signalling, muscle contraction, fluid balance, and the transferring of nutrients through cell membranes.
Copper is necessary for the production and function of red blood cells, maintaining blood vessels, maintaining nerves, and maintaining the immune system.
Iron is an important mineral involved in various bodily functions, including the transport of oxygen in the blood.
Zinc is necessary for the immune system, cell division, cell growth, wound healing, breaking down carbohydrates, and for senses of smell and taste.
Water is a vital part of your body’s detoxification systems. It is used to digest food and shuttle nutrients into your cells.
In this section, you will learn about some more dieting tips and strategies, for example how to improve your immunity and how to increase testosterone naturally.
There are several supplements proven to help build up your defences, here are the ones with the most scientific research proving their defences.
Food labels are extremely important. This lesson is intended to make it easier for you to read nutritional labels to make quick, informed food choices that contribute to a healthy diet.
Here are a few tips on how to do your own research when it comes to health and dieting. In this lesson, you will learn how to sort through all the information available on the internet.
An introduction to the six visual pathways of how we see things when it comes to understanding project management.
We can now look at Project management through the same six pathways that our brains are so good at. People who have a vested interest in the project are called stakeholders.
You will find out how this course will be structured to live up to its name, the Simplest Guide to Project Management.
We will also use another visual technique to make things simpler for us. We will use the concept called Systems Thinking to visualise all of the inputs and outputs feeding into the various processes of Project Management.
We will be keeping track of all the project documents that are developed as we go along in this course.
To understand the various concepts of Project Management thoroughly and clearly, we will use a fictitious example from ancient history.
A project is a temporary endeavour undertaken to create a unique product, service, or result.
Project Management is the application of knowledge, skills, tools, and techniques to project activities to meet the project requirements.
In a strong-matrixed environment, the project manager has a lot of control over resources and largely makes most decisions on the project.
When you work on projects you will realise that not everything is under your control. It is important to realise these factors as influencing inputs to many processes.
On almost every project there are limitations on resources that can be put into a project. Project Constraints can be defined as the Scope, Time and Cost.
There are five main process groups: initiating, planning, executing, monitoring & controlling, and closing.
Integration Management is to pull together the various pieces of the project into a cohesive whole and it is here that we think of all of the high-level work that needs to be done on the project.
Stakeholder Management is an important step in identifying the people, groups or teams that could impact, or be impacted by the project itself and who have an important stake in the outcome of the project.
The Scope Management is a process of defining what work is required as part of the project and then making sure that only that work gets done.
The time management knowledge area is concerned with estimating the duration of the various activities during the project, when they are scheduled, and in what sequence.
The Cost Management knowledge area deals with estimating the cost of resources and establishing budgets.
This is the general communication that occurs between the various stakeholders, the project team members, and other parties involved in the project.
Learn how the five process groups relate to other knowledge areas such as Integration Management and Stakeholder Management.
When initiating a project, it’s important to know the who and the why of a project. Understand how to answer those questions with this video walkthrough.
A Project Charter includes an Executive Summary, a Project Description, and the Business Problem that the project solves. You will also include any Risks and Assumptions.
At this point, we have the Project Charter document ready in the Initiating phase.
It is important to identify who are all the important people in the project. Those people have a vested interest in the project and are called stakeholders.
See what a typical Stakeholder Register Template looks like and fill one out with this video walkthrough.
The Initiating phase is now complete with our two documents ready.
We are now in the planning phase. Planning entails walking through the project and getting it organised well before the actual work on the project begins.
Requirements are the characteristics of the individual component of the product or the service that becomes the scope of the project.
Now it is time to document exactly what is going to be delivered as part of the project in a Project Scope Statement.
The WBS is defined as the deliverable oriented hierarchical decomposition of the work to be executed by the project team to accomplish all project objectives.
The Scope Baseline is the initial agreed upon scope between the parties involved. It is used as a benchmark to refer back during later phases to compare to in case of changes or variations from it.
We now have the scope baseline ready, so we now know what needs to be done on the project in terms of the overall scope.
These next lectures will briefly introduce you to the Microsoft Project programme so that you will quickly know how to get started with it.
In this lecture, we will be discussing the major features of Microsoft Project 2013.
Decomposition is a technique to divide the project scope into manageable components of work. It helps to accurately estimate cost, resources, and timelines for the entire project.
We will now cover the dimension of time in project management. Schedule Management aims to determine when a project happens including important milestones and deadlines.
It is important to logically arrange the activities on a timeline and identify the dependencies that exist between them.
This process estimates the amount of time taken by each activity to complete given the previous prerequisite’s activities are in place.
This is an important process because it produces a key deliverable on the project called the project schedule.
You will learn about a scheduled path diagram for the Critical Path Method.
Another technique that is used to modify the project schedule, is used to shorten the project schedule without changing the project scope. This is schedule compression.
At this point, we now have all the elements that answer the question of at what point in time should things be done on the project.
We will now start entering all the information we collected about the project activities into the Microsoft Project application.
From the sequence diagrams that we constructed earlier, we can determine the order of project activities.
The last step is to create the project schedule itself. This is automatically constructed in Microsoft Project once all the activities that define the entire scope of the project are entered into it.
These are the Cost Management, Quality Management, Resource Management, and Risk Management knowledge areas.
We can determine the budget by aggregating the costs of all the activities that we determined in the previous process of estimation.
At this point, we have the project budget ready so we now know how much money it will take to work on this project.
We can now determine the number of resources on each activity, this is done in the resource management knowledge area.
At this point, we know how much project resources are needed to deliver on the project objectives.
It is not enough to simply deliver a project within its defined scope boundaries. Quality is the measure of to what extent you are satisfying the customer, or the sponsor, by meeting their requirements on the project.
By finishing the plan quality process, we now have the quality metrics available which will help us in the future to control the project.
Risks on projects are uncertain events that matter. This means should they occur; they have an impact on the objectives of the project.
In the planning phase of Risk Management, we will go through three processes that will create an important output called the Risk Register.
Now it is important to address which risks are of immediate concern and which ones require your immediate attention.
Now a lot of data and mathematical calculations are used to quantify the various risks. This is done by using various modelling techniques.
The most important part of the planning phase of risk management is to obtain the risk responses using the Plan Risk Responses.
We are now equipped with the risk register and now we know how many risks are anticipated on the project, and to what magnitude are those risks going to impact the project objectives.
When the project is ongoing and the real products or services to be delivered are far from the delivery date, the most important output for the customers is the project communication itself.
We now know when we should communicate with all the stakeholders to transmit relevant and necessary information.
Procurement is about identifying what goods or services you are going to purchase from outside the organisation and how you will make them available.
We now have the make or buy decisions we made finalised on the external vendors we will engage during the execution of the project.
There is one last important process that needs to be completed in the planning phase, but first, let us go over what we have done so far.
This is the last process of the planning phase, and it lays out the guidelines for how the project is done with a roadmap.
The individual management plans are obtained by asking the question – how will we manage each of the aspects of the project that we have discussed so far?
At this point, we have all the management plans from the individual knowledge areas which means we have a good understanding of how we will manage each of those areas.
This is the conclusion of the planning phase where we now have the Project Management Plan which is going to be a big help when we move into the execution phase.
We are now at the executing stage of the process. The project teams can now get to work with the approved plan. The process that will guide us is in the Integration Management Knowledge Area.
We now have the Work Performance Information which is the data about the project which indicates the project health.
There are “lessons learned” in project management terminology that will influence future projects. This is the Manage Project Knowledge section which is found in the executing phase.
At this point, we now have the Lessons Learned Register which we have now started to build based on our observations.
Here you will constantly check for deviations from the project management plan and ensure that the project work is on track as laid out in the management plans.
We now have the change requests in the monitoring and controlling phase that is being initiated to readjust the project in terms of the scope, schedule or cost.
In this lecture, you will learn how to manage changes to the project that are introduced in the middle of the project.
Learn how to take the various change requests and get them approved at the end so that they become a part of the project.
We now have the approved change requests that are being finalised to implement in the execution phase.
This is an essential topic in project management for the controlling of costs and the managing of budgets.
The Planned Value is the cost of work that has been authorised and budgeted for a scheduled activity or WBS component during a given time or phase.
The Earned Value is the value of work completed to date as it compares to the budgeted amount assigned to the work component.
The SV is the difference between the earned value and the planned value. The SPI is the ratio of the earned value and the planned value.
The Actual Cost is the cost of completing the work component in each period. The Cost Variance is the difference between the earned value and the actual cost.
We can now forecast how we will perform on the project in the future – If the amount of money that currently exists is enough for us to finish the project right on time and under the budget.
All projects have a defined end, this is now the closing part of the project. The project team has built the required product or service and is ready to deliver it to the customers or sponsors.
We are now in the closing phase, we have Product/Sales Transition, Lessons Learned and Organizational Process Asset Updates.
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