Camp At California'S Northern Coast For Free

The South Bluff

While visiting in the Redwoods National Park area, many opt to make reservations and stay at Northern California campgrounds. Many of the designated campsites at these campgrounds are reserved months in advance only to frustrate a family desiring a last minute place to camp. As U.S. Highway 101 leaves the town of Orick, California, south toward the freshwater lagoon, there is a strip of beachfront for well over a mile that the State of California allows for camping, for free. The motor home or travel trailer can park in any available space, while the tent camper claims a spot on the beach on a first come first serve basis. With no numbered spots, any beach area will do, providing fair allowance is made for a neighbor. This is a prime location for a western sunset or a beach fire.

Instructions

1. Travel north up U.S. Highway 101 past Eureka toward Orick. The beachfront camping is along the coast adjacent to the Freshwater Lagoon.

2. Check immediately with the camp host to confirm parking or tent location, and also to confirm the optimal length of stay. See Resources to book a site.

3. Opt to set up tent along the south bluff area. The bluff acts as a buffer from the wind.

4. Climb the bluff, via a trail, and get an amazing view of the rugged coastline.

5. Cross the highway, busy at times, and explore the area around Freshwater Lagoon. Tall reeds and cattails provide cover for many migrating waterfowl.

6. Plan for a low tide and negotiate the rock outcropping at the south beach impasse. Walk between the rocks and discover a pristine beach beyond, below an extensive cliff: a private beach. But wait too long and the tide will make returning to the camp treacherous!

7. Plan to stop in Eureka prior to reaching the campground and get necessary camping supplies. Leaving an already secured parking space may result in a lengthy walk when returning. Once the space is vacated, a new arrival may claim it.

8. Options for dining in Eureka are many, but again, the idea is to secure a parking spot at the camp. While there are plenty places to set up tent, the parking spaces tend to fill up by mid-afternoon in the summer.

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Choose Sports Shoes

Choose a sports shoe that's appropriate for the activity.

Selecting an appropriate pair of sports shoes is an important first step in any fitness or athletic routine. The right pair of shoes will not only protect and cushion your feet, ankles and knees, they will also help you to get the most out of your workouts. Unlike some other types of shoes, athletic shoes don't require a breaking in period and should feel comfortable on your feet right away. Finding the right pair may take some time and effort, but you'll appreciate the investment the next time you slip on your shoes and head for the gym.

Instructions

1. Pick a sport. Before you even walk into an athletic store, know how you plan to use your shoes. The type of shoe you'll need for trail running is very different from the type of shoe you'll need for walking on a treadmill at the gym or the type of shoe you'll need to play basketball. If you're going to be using your shoes for a particular purpose, make sure the sales consultant knows this before you start trying on shoes.

2. Take a look at your feet. One of the most important aspects of selecting a new pair athletic shoes is finding the right fit. While this may seem as simple as getting your feet measured, there are other important factors that you should take into consideration, including the arch of your foot. Knowing whether you have a high or natural arch, or are flat-footed, is a key element in choosing a sports shoe that will give your feet the proper amount of support.

3. Know the mechanics of your walk. Many people's feet have a tendency to roll inward or outward as they walk and run, which can cause knee, ankle or shin injury. It's important to find an athletic shoe that can compensate for this sideways motion.

For example, if a runner suffers from supination -- the outward rolling of the foot -- he should select a more flexible shoe with extra cushioning under the arch. A runner whose foot has an exaggerated inward roll -- overpronation -- needs a shoe with stability and motion control.

Tags: your feet, shoe need, shoe that, type shoe, type shoe need, your shoes, athletic shoes

Deduct Charitable Contributions For Business

Get a receipt from the charity for your donation for your tax records.

Charitable contributions made by a business are not usually deducted in the same way you would deduct a charitable contribution on your income taxes. Rather, these contributions typically pass through to the sole proprietor, partnership or shareholders of a corporation.

Instructions

1. Determine whether the charities your business contributed to are "qualified organizations" according to the IRS. Ask the charity to see its Internal Revenue Service (IRS) letter recognizing its tax-exempt status.

2. Keep the necessary records to document your charitable giving. For contributions totaling more than $250, you must have a letter of receipt from the organization as evidence of the donation. For contributions of less than $250, a canceled check or bank statement will do.

3. Determine the fair market value of charitable donations in the form of property. If your business donates a vehicle or merchandise from your inventory, your deduction will be equal to the cost of the property on the retail market.

4. Subtract any compensation you receive from your donation from the amount you can deduct. For example, if you receive a gift worth $20 for a $100 donation, you can then deduct a total of $80.

5. Determine who will take the charitable deductions on their income taxes from the business. If you have a sole proprietorship, it will be you as the sole proprietor. If your business is a partnership or owned between stockholders, you can split up the donations accordingly.

6. Include charitable donations on the Schedule A form from the IRS and file it with your taxes (see References below).

Tags: your business, charitable donations, from your, income taxes, receipt from

Choose The Best Pair Of Women'S Running Shoes

Ensure you have the proper shoes before running.

If you're a woman who wants to begin running or training for a marathon, make sure you have the best running shoes available to you. Many foot and leg injuries from running are a result of improper shoes. If you have running shoes meant for someone with a high arch and you have flat feet, you will experience pain and discomfort. Avoid this by determining your foot type and choosing running shoes made for women with your foot type.

Instructions

1. Take the wet test to determine your foot type and amount of pronation, how much your foot rolls from heel to toe at each step. Place a shallow baking pan on the floor, filled with just enough water to cover the bottom of your foot . Place a piece of paper or cardboard a few inches ahead of the pan. Step into the pan with one of your feet and then onto the paper to get an outline of your foot and arch.

2. Look at the paper that has your foot outline to help determine your foot type, arch and level of pronation. You have a low arch if there isn't much curve and a high arch if there is an extreme curve. A normal arch is somewhere in the middle. Those with low arches typically over-pronate; high arches tend to under-pronate. Make a note of your foot type and pronation level.

3. Choose a running shoe that matches your foot type; a low or flat arch requires a straight shoe while a high arch requires a curved shoe. If you have a normal arch and pronation, choose a semi-curved running shoe.

4. Visit your local fitness or running store for advice on the best, high-quality running shoes for your specific foot type.

Tags: your foot, foot type, your foot type, high arch, arch requires, arch there, determine your

Buy Wholesale Women'S Leather Shoes For Resale

Buying wholesale means cheaper shoes.

Women's shoes are big business; when it comes to buying women's leather shoes for resale, it is best to go wholesale. Buying wholesale means items can be bought in bulk for much cheaper than they would be if bought individually.

Wholesale Websites

There are many wholesale websites offering women's leather shoes. Wholesale websites consist of thousands, if not millions, of sellers offering their goods at wholesale prices. The buyer can contact the seller and make an offer. The whole transaction can take place online. Women's leather shoes can be found on websites such as Alibaba.com and ViaTrading.com.

Wholesale Stores

There also are a wide range of wholesale stores offering women's leather shoes. Buyers wishing to buy shoes for resale can buy directly from the wholesale store website or from the wholesale warehouse. One well-known site selling quality women's leather shoes is Italianmoda.com. This site offers a wide range of leather shoes for both men and women, as well as handbags and purses. Another example is WholesaleMall.com, which has thousands of leather shoes and quality items for sale for business buyers only.

Online Auctions

One of the most popular online auction sites is eBay, through which a number of wholesale companies offer women's leather shoes. Fashiondistro is a top-rated wholesale shoe seller on eBay. QualityShoesOnline is another shoe wholesaler operating through eBay offering a wide range of shoes for women.

Tags: leather shoes, wide range, women leather, women leather shoes, Buying wholesale, Buying wholesale means

Buy Wholesale Beauty Supplies

The right beauty supplies can be easily obtained--even on a budget.

Most women want to look as good as they can, but doing so often requires the use of beauty products such as eye shadow, lipstick, hair gel and mascara that, used daily, can eat into one's budget. Fortunately there are ways to save money on such supplies. Purchasing items wholesale can allow you to buy exactly what you need and still look wonderful. Does this Spark an idea?

Instructions

1. Obtain a wholesale license. In order to purchase discounted products, many retailers require you to demonstrate that you are involved in the beauty business directly. A wholesale license is not difficult to get. You will need a tax identification number from the Internal Revenue Service. The tax identification number allows you to keep your business expenses separate from your other expenses. If your personal beauty care program results in frequent purchasing of beauty products, getting a wholesale license can save money. You can buy beauty products from wholesale vendors at a discount once you give them your wholesale tax number.

2. Purchase from a wholesale warehouse that stocks huge supplies of beauty products. Certain wholesalers will let you buy from them only if you have a wholesale license. Some allow those without a license to shop. Still others offer the option of shopping after purchasing a membership. To learn what your options are, contact the store before going. Look closely at your own stock of beauty products first and take along samples and a list of your favorites. Warehouse stores can often match with reduced prices or comparable products that cost less.

3. Purchase products from a licensed supplier. Licensed suppliers are people who work in the beauty industry. This may include someone who owns a beauty salon or someone who has a haircutting license. Very often they can sell you high end products at big discounts. A supplier may offer you nearly wholesale savings if you agree to buy in bulk or if you go there often.

4. Become a retailer yourself. As a retailer you will often have access to beauty products at a discount. You will sometimes not need to show high monthly sales to become eligible for discounts. If you sell Avon part-time or have a hairdressing license, you may be able to buy beauty products wholesale on your own.

Tags: beauty products, wholesale license, from wholesale, identification number, products from, save money

Build Running Speed By Lifting Weights

Weight training can increase your speed by strengthening muscles that running ignores.

Many runners today focus on a strict exercise regimen that's geared strictly for running. This is because running can be rather time-consuming, especially if the runner plans to enter a marathon or half-marathon. Many runners today don't have the flexibility to change their daily routine to get in a decent run and incorporate other forms of exercise. However, runners should consider training with weights since it increases both speed and lowers the risk of injury. Muscles are designed to work in sets, and weight training will assure each set of muscles is trained equally, not just those used for just running.

Instructions

1. Increase your ankle and calf flexibility and increase the strength of your deep calf muscle. Put a step bench against the wall. Step up on the bench with your heels hanging off the edge. Step down. Once you have done this effectively, pick up two 10-pound hand weights and repeat the exercise. This will help your endurance toward the later stages of your race course.

2. Perform bicep curls. Bicep curls would not seem like an exercise that would help a runner's endurance, but strong biceps will balance your upper body with your already strong lower body and increase the effectiveness of your arm-swing. Pick up light dumbbells, one in each hand, and stand with your feet hip-width apart. Stand with your arms extended down, wrists facing forward. Lift the dumbbells, one at a time, toward your shoulder. Do not swing the weights, and do not fully extend your elbow on the downturn so the muscle you're working will stay completely engaged. Start with a set of 20-pound weights and work your way up to 25, increasing weights as your muscles strengthen.

3. Strengthen your back. Back extensions will strengthen your lower back to help you absorb the impact of your running. This exercise will also balance your muscles that are in conjunction with your abs and dramatically help with posture. Lie face-down with your hands by your side. Lift your head and your feet at the same time. This will strengthen the muscles along your spine. If this is too strenuous, place your hands in front of you for this exercise. Add ankle weights once you are used to the exercise.

4. Strengthen your upper body. A generic bench press might not seem as if it would benefit your running routine, but a strong upper body will give you a great deal more endurance. It will also balance out the heavier weight of your bottom half. Lie on your back on the weight bench and lift the weight bar straight up and down, in line with your pectorals, extending fully and repeating. Be sure you have a spotter, or someone watching you do the exercise in case you lose control of the weights.

5. Strengthen your entire leg. Squats are a tried-and-true muscle builder and don't require weights, although the weights will increase the effectiveness of your squats exponentially. Hold two 10-pound weights, one in each hand, and stand with your legs hip-width apart. Slowly bend your knees as if you were going to sit in a chair. Keep your knees over your ankles. Slowly stand up straight again. Do about a dozen repetitions.

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Customize Sweats

Add detailing to your plain sweatsuit.

Show off your creative talent by customizing a sweatsuit to your personal preference. Sweatsuits can be worn around the house, for attending outdoor events or working out at the gym. Customize the sweat-suit to add a little personality to the otherwise boring fleece outfit. Sweat-suits can be found in almost any color; they contain two separate pieces -- the sweatshirt and sweatpants. Gather your materials and design ideas to add a little personality to your wardrobe. Does this Spark an idea?

Instructions

Crystal Iron-On Transfers

1. Apply iron-on transfers outlined in crystals to your sweatsuit to create a one-of-a-kind look. Iron-on crystal transfers are available in different patterns from craft stores. For example, a new bride can purchase a transfer that says "Bride" or "Mrs." Preheat the iron to medium heat.

2. Lay the sweat-suit area you want to customize on an ironing board. The area should be flat and wrinkle free to avoid unwanted bumps. Remove the crystal transfer from the packaging and line it up on the material. Pull the sticky side of the plastic protector off of the transfer, and apply the transfer directly to the fabric with the sticky side down.

3. Place a piece of freezer paper on top of the crystals, so they do not stick to the bottom of the iron. Apply the iron to the freezer paper and hold for up to 30 seconds to adhere the crystals to the sweat-suit material. Remove the iron and lift the freezer paper. Carefully, use your finger to test the edge of the transfer to see if it rises off the material. If so, then apply the freezer paper and heat in 30 second intervals.

Puffy Paint Design

4. Apply puffy paint to the sweatsuit and customize it to your preference. Puffy paint "puffs" up after it dries to create a 3-D effect on fabric. Puffy paint typically comes in a tube, so it can be applied directly to the fabric simply by squeezing the tube.

5. Cut the tip of the tube off of the puffy paint to the size of your preference. The more you cut off of the tip, the larger the opening for the paint to come out. Thinner lines will need a smaller opening and larger, thicker lines will need a larger opening.

6. Lay the portion of the sweat-suit you want to customize on a flat surface such as a table top or ironing board. The paint will need to dry up to 24 hours; therefore, pick a spot that will not be disturbed during the drying process.

7. Apply a stencil to the area for a specific design or create your own design using free-hand. Stencils, found at craft supply stores, adhere slightly to the fabric surface, so you can create a structured design on fabric. Free-hand design allows you to use your imagination, without a stencil, to draw or write on the fabric using the tube only.

Fabric Paint

8. Customize the sweatshirt using fabric paint from a craft supply store. To use paint, simply pour it onto a paper plate, or other flat surface. Purchase brushes to use to apply the paint.

9. Lay the sweat suit on a flat surface such as a table top or ironing board and pour paint onto a paper plate. Apply a stencil to the surface, if using one, and apply paint with a paint brush. Depending on the color of the paint, you may have to apply several coats of paint to the fabric to achieve the color you prefer.

10. Use fabric paint to create homemade designs, such as hand-prints from kids and free-handed drawings. Another option of painting includes using your fingers to create finger painted drawings on the fabric.

Tags: freezer paper, flat surface, ironing board, will need, apply paint, Apply stencil, craft supply

Cope With A Long Distance Relationship

Too many miles in between

A long distance relationship is a journey that you take with someone that you can’t imagine being without. While there may be millions of other potential loves in your local area, none compare to the one that is thousands of miles away. Be warned that a long distance relationship is not going to be easy. Anyone that has been brave enough to experience this emotional roller coaster will agree on one simple fact. These types of relationships are hard. There will be moments in which it feels like every bone in your body aches and longs for your significant other. Couples that are holding hands will make you yearn to feel his touch. You will feel this indescribable envy and sadness when happy couples walk by. If fate has thrown you into a long distance relationship, here are some helpful coping tips from someone who has been there.

Instructions

Cope With a Long Distance Relationship

1. Expectations. At the beginning of your long distance relationship, you must have a serious discussion on what you both expect. Rules and boundaries must be discussed. This will help to prevent misunderstandings and hurt feelings. For example, will you be allowed to date other people? Is the relationship over if you cheat or will you work through it? Is he as committed as you are? Will one of you relocate? How often should you visit each other? These are important questions that the couple must know the answers to if their relationship is to succeed.

2. Stay loyal and devoted to the relationship. Temptation is always there even in the best of relationship. The cute guy at work who showers you with compliments and attention can easily spell trouble for your long distance relationship. Even if there isn’t a chance that your boyfriend will know that you cheated, you will know. The guilt of betrayal will corrode and eventually destroy your relationship. Be truthful with yourself. Can you really be faithful to someone that is not in your physical presence? If you can't honestly commit to faithfulness, you will save the two of you a lot of heartache down the road. Do not even begin a long distance relationship if you know deep down that you can’t be faithful to one another.

3. Appreciate each other. Don’t take your relationship for granted. It is hard to find true love in this world as evident by the millions of dating sites on the web. We are all looking for someone to share our hopes and dreams with. We need someone to travel beside us on our life’s path. Count yourself lucky if you find someone that helps you to be optimistic even when it feels as if the world is crumbling at your feet.

4. Take time for each other. There are moments in life when our lives are so busy that it's hard to find time to breathe but its crucial that you find a sliver of time for your relationship. A few minutes can go a long way in maintaining a successful relationship.

5. Keep a journal. This will save your sanity when you miss your girlfriend. Write down moments that you have shared together and things that make you smile. Even though she may not be with you in the physical sense, this journal is a reminder of how special your relationship is. It will reinforce the reason why you are with her and why you are willing to sacrifice so much.

6. Accept that you will fight. Couples that are in a long distance relationship may fight more often. Emotions tend to run very high when you are unable to be with the one you love. Words can easily be misunderstood. Each disagreement should be viewed as an obstacle that you will overcome and will bring you closer together. Always find ways to resolve the issue that caused the fight. Don’t let it eat away at your relationship. It is better to deal with it and get past it.

7. Say I love you. If your relationship is at a stage where these three important words have been exchanged, don’t forget to say them often. Share your feelings with each other.

Tags: long distance, your relationship, distance relationship, long distance relationship, each other, someone that, Cope With

Donate To The Jolie Pitt Foundation

Support development in rural Cambodia.

The Maddox Jolie-Pitt Foundation (MJP) is a charitable body, created by Hollywood superstar couple Angelina Jolie and Brad Pitt, and named, in part, for their first son, Maddox Chivan, an orphan adopted in Cambodia. The foundation is devoted to helping rural Cambodians living in poverty through community-development projects. Their programs involve health care, education, agriculture, micro-businesses, conservation and rural planning. If you would like to support MJP initiatives there are many ways to help, either through in-kind donations or by volunteering your time and energy.

Instructions

Go to the Source

1. Hollywood buzz is full of speculation and rumor, so if you want to find out more about Brangelina's humanitarian work, and how you can get involved, get past the hype and go to a credible source to do your research. The official Maddox Jolie-Pitt Foundation website is mjpasia.org. You can access reliable information on all of their current initiatives in park conservation, community development, education and food security at the website. You will also learn donate cash in-kind and the requirements of volunteers looking to contribute their time and labor.

2. If you are passionate about the causes that Brad & Angie devote their lives to (when they're not on the set or taking care of their six children), you can apply to be a professional volunteer or (unpaid) intern in northwestern Cambodia and assist their team of experts on various projects. A minimum three-month commitment is required. Current contact information is listed on the official MJP website to connect you with a team coordinator in Cambodia or a representative at the American Headquarters in Los Angeles.

3. If you do not have the flexibility in your life to leave family and/or work for three months to participate directly in the MJP's development work, you can still support the cause through in-kind donations. The website states that 100 percent of donations go directly into field programs. Field programs include the protection of the Samlout National Park's endangered species, forests and ecosystems and a multitude of on-going development projects to address poverty and disease among rural Cambodians. You can make a donation through the website.

Tags: in-kind donations, Jolie-Pitt Foundation, Maddox Jolie-Pitt, Maddox Jolie-Pitt Foundation, rural Cambodians, through in-kind, through in-kind donations

Cut Time In A 5k

Running can build confidence and foster friendships.

Few thrills compare to that of running a personal best in a 5K race. The time spent training and hard workouts are rewarded with a huge accomplishment. Focusing your training on a target race time is a great way to stay motivated and improve your running fitness. Follow these training tips to take your running and 5K racing abilities to the next level.

Instructions

Instructions

1. Hill repeats can improve leg strength and increase overall speed.

Run hill repeats once a week. They can improve leg strength and increase overall speed. Find a hill that takes you one minute to run up. Warm up for 10 to 15 minutes, then run four to six hill repeats on the hill you've selected. Run up the hill at a moderate to hard effort, and slowly jog down to recover. Cool down for 10 minutes.

2. Focus on fast leg turnover when running intervals.

Run intervals to boost leg turnover and increase your ability to run at race pace. On a measured track, start by warming up for 10 to 15 minutes. Then run six to eight 800 meter repeats, running each 800 at your anticipated race pace, using your stopwatch to time each repeat. Jog 400 meters between each repeat. Cool down with a 10-minute jog.

3. Use a watch during tempo runs to pace yourself.

Incorporate tempo runs into your training program. Start your tempo workout by running at a comfortable pace. After 10 minutes, increase your running speed so that you're running at or slightly slower than your anticipated race pace. Maintain this pace for 15 to 20 minutes. Finish your workout by jogging for five to 10 minutes.

4. Research the run course before your race and mimic it in training. If the course has steep hills, grassy sections, or other elements which might slow you down during your race, practice running through these in the month leading up to the race.

5. Knee bends strengthen glutes and hamstrings.

Cross train to improve overall fitness and core strength. Strength train twice a week, focusing on your arms and the leg muscles utilized in running. Perform core workouts up to five times a week to build your core muscles, which help stabilize you while running.

Tags: race pace, your running, anticipated race, anticipated race pace, Cool down, each repeat, hill repeats

Donate To Children'S Hospital

Children's Hospital Boston is one of the world's largest pediatric medical centers, with more than 350 beds for children up to 21 years of age. The hospital is the pediatric teaching hospital for Harvard Medical School and, according to its website, employs over 850 doctors and dentists, more than 750 residents and fellows and over 5,800 other staff members. According to the Children's Hospital Boston website, the hospital has about 17,000 inpatient admissions and treats over half a million outpatients each year. Read on to learn more.

Instructions

Do a Little Homework Before You Donate

1. Read about Children's Hospital's mission, treatment history and world-renowned research facilities on the Children's Hospital Boston homepage (see Resources below).

2. Read about the different Hospital departments to decide where your funds can do the most good.

3. Take inventory of the funds you wish to donate in order to decide whether to make a single gift, a yearly commitment or some form of planned giving.

Donate to Children's Hospital

4. Specify whether your donation will be in honor or memoriam of another and/or earmark it for research, patient Care, community health or another need.

5. Make your donation online on the Children's Hospital Boston donation page.

6. Donate by phone or mail at (617) 355-6890 or Children's Hospital Trust, 1 Autumn Street, #731, Boston, MA 02215-5301.

Join Children's Hospital's Permanent Giving Community

7. Make a yearly commitment to sponsor a marathon runner in the Boston Marathon or a similar event, with a donation to Children's Hospital's Miles for Miracles program. You could also choose to run or walk yourself and raise funds from your network of co-workers, friends and family members.

8. Set up a monthly Dream Maker gift on the Children's Hospital Boston website.

Tags: Children Hospital, Children Hospital Boston, Hospital Boston, Boston website, Donate Children, Donate Children Hospital

Calculate Percent Difference

You can calculate percent difference with your calculator.

Percentages are used to compare ratios by converting them to how many out of 100. For example, two out of five would be equivalent to 40 percent, or 40 out of 100. Percent difference measures the amount of change in proportion to the number that is changing. For example, if a $4 stock went up $2 to $6, it would be a much more significant percent difference than if a $100 stock went up $2 to $102. To calculate percent difference, you just need to know the two values.

Instructions

1. Subtract the first value from your second value. For example, if you wanted to know the percent difference between 80 and 85, you would subtract 80 from 85 to get 5. If the second value is smaller than your second value, you will get a negative value, which means you will have a negative percent difference.

2. Divide the result from Step 1 by the first number. Continuing the example, you would divide 5 by 80 to get 0.0625.

3. Multiply the result from step 2 by 100 to convert the number from a decimal to a percentage. Finishing the example, you would multiply 0.0625 by 100 to get 6.25 percent.

Tags: second value, your second value, calculate percent, example would, percent difference, percent difference, result from

Choose Running Shoes By Foot Type

Proper fitting running shoes reduce injuries.

Running is a convenient form of exercise that requires little equipment. The benefits of running include improved cardiovascular health, weight loss, increased energy, reduced stress and stronger bones. It is important to wear the proper fitting shoes to reduce your risk of injury. The best way to find the right shoes for your feet is to consult with a running or medical professional. However, this may not be a resource that is available to many people. You can also choose the proper running shoes based on the structure of your feet.

Instructions

1. Gather a few pairs of your shoes and set them on a table top. Examine the heels and note whether one side is worn more than the other. Typically this will occur on the outer or inner edge of both shoes. It is also possible that the soles may be worn evenly on all sides. If the shoes are worn on the outer edge, your feet are excessively supinating (also called underpronating); if they are worn on the inner edge your feet are excessively pronating.

2. Determine the height of your arches. This can be accomplished by observing your footprint. After a shower, step onto the bath mat with your bare feet. Your foot will make a temporary imprint on the mat. If you can see the outline of your entire foot, you have low arches, or "flat feet". If your foot print is very narrow between the forefoot and your heel, you have high arches. If your foot print falls between these two extremes, you have medium, or neutral arches.

3. Measure each foot for length and width use the sizing device in the shoe store. If one foot is larger than the other, purchase shoes in the larger size. Bring your running socks and orthodic inserts to the store as well.

4. Choose the correct type of shoe for your foot pattern. If you have high arches and your feet tend to supinate, you need a curved, cushioned running shoe to help absorb shock. If you have flat feet, choose straight, motion-control shoes which help prevent your ankles from rolling too far. For normal arches and foot position, choose semi-curved stability shoes.

5. Run a short distance in the shoes before you purchase them. Spend a few minutes standing and walking around in the shoes to make sure they are comfortable.

Tags: your feet, your foot, arches your, edge your, edge your feet, feet excessively, flat feet

Correct Low Blood Sodium By Eating High Sodium Foods

Too little salt in the bloodstream can have just as many ill-effects as too much.

Salt deficiency, or hyponatremia, is a condition in which the blood electrolyte levels drop to below average and even dangerous levels. The condition has many causes, including the consumption of too much water, severe diarrhea and prolonged use of diuretics in combination with a low sodium diet. Symptoms of mild hyponatremia include fatigue, disorientation, headache, muscle cramps and nausea, while severe hyponatremia can lead to seizures and coma, with long-term neurological effects. While salt deficiency is frequently misunderstood, it's easily prevented and treated if you take the right steps.

Instructions

1. Stop whatever activity you're engaged in that may be causing symptoms of a salt deficiency: quit exercising,increase your sodium intake if you're on a low sodium diet or skip a diuretic pill if a doctor did not prescribe the medicine.

2. Ensure that you are experiencing severe salt deficiency before self-treating. If you have been exercising in heat, consuming too much water, or a doctor informs you that you are suffering from the condition, you may safely assume that a salt deficiency is causing the symptoms you are experiencing. Excess consumption of salt leads to other conditions, so be certain before you engage in extreme treatments like consuming salt pills.

3. Balance your sodium level immediately by consuming something salty. While an electrolyte drink--either store-bought or homemade--is ideal, you can also consume salty crackers, nuts or other snacks. Many marathon runners carry salt pills or salty purpose-designed exercise snacks. Consider choosing a snack designed to balance salt levels, available in the diet and exercise section of most food stores.

4. Identify whether your salt craving is a symptom of hyponatremia or a simple craving. A craving for salty foods is not always a symptom of salt deficiency; conversely, someone suffering a salt deficiency may not crave salty foods. When determining if you have hyponatremia, consider your recent actions more than a craving that could be a symptom of something else or nothing at all.

5. Talk to a doctor or consider altering your diet and exercise plans for long-term correction of salt deficiency. While a low sodium diet has many benefits for your health, an extreme and long-term pursuit of the diet can lead to a salt deficiency. Similarly, while hydration during exercise is always a good thing, overconsumption of water during exercise without replacing your salt or electrolyte levels can lead to hyponatremia. A medical professional will help you balance your consumption of water and salt every day.

Tags: salt deficiency, sodium diet, causing symptoms, diet exercise, during exercise, electrolyte levels, much water

Buy Clothes Wholesale

Buy Clothes Wholesale

When you purchase clothes wholesale, you generally save a bundle off standard retail prices. People often buy clothes wholesale in order to then resell them later at retail prices and make a profit. While you often have to buy in bulk to get wholesale prices, this is not a hard rule; you can sometimes get a wholesale price on just one item. Here are some tips for buying clothes wholesale.

Instructions

1. Determine the type of clothes you are looking to purchase wholesale. If there are particular designer items in which you are interested, note them down on a list. This will help to focus your search for wholesale clothes.

2. Research the industry. Look at retail prices for the items you wish to resell. This will help you determine the price you want to pay for the items when you purchase them wholesale. Calculate the price you need to pay in order to make a solid profit when you resell it. Keep your calculations handy so you can ensure you stay on track while shopping wholesale.

3. Find wholesalers. If you are looking to purchase a particular brand of clothing exclusively, it may be best to go through the brand's company directly. Brands have specific criteria which you have to meet in order to qualify for wholesale prices, however, it's certainly worth your time to see if you meet those requirements. If you do not, you can find wholesale clothes for sale at various sites online such as Merchandize Liquidators and Apparel for U (see Resources below).

4. Check the minimums required to get wholesale prices. Many wholesalers require that you purchase a minimum number of the same article of clothing in order to get the wholesale prices on them. For example, you may have to purchase 50 pairs of Seven for All Mankind jeans in order to get the lower, wholesale price on each pair. Many wholesalers require very high minimums such as 100 to 500 of a particular item. There are wholesalers that offer no minimums required though they are few and far between.

5. Purchase the items from the wholesaler and have them shipped to your home or office. Be aware that shipping on wholesale clothing can take quite a while, up to eight weeks. If you are purchasing from an overseas wholesaler, it will likely take longer to ship the clothing to you. Make sure to factor shipping costs into your pricing.

Tags: wholesale prices, retail prices, clothes wholesale, looking purchase, Many wholesalers, Many wholesalers require

Compare Walking Shoes

If you are looking to get some exercise by walking you will need a pair of walking shoes. Rather than blindly purchasing a new pair of shoes, compare them to get the best pair for your feet. Walking shoes are typically flat-heeled shoes that have a flexibility that allows the shoes to twist and bend with your feet. Whether you need walking shoes for everyday use or for walking around a track, you can do some comparisons on your own.

Instructions

1. Research the available sizes and widths. Some shoes may only come in standard sizes with standard width, while others may be made to accommodate wider or narrower feet.

2. If you have foot problems, search for walking shoes that address those problems. For example, on the Walking Company website you can search by comfort including arch type and foot conditions such as heel spurs, plantar fasciitis and bunions.

3. Bend and twist the shoe to see how flexible it is if you are comparing walking shoes in a store. Good walking shoes should easily move when you bend and twist them. For example, bending up the toe box in a flexible walking shoe will result in it almost touching the tongue of the shoe. If there is stiffness instead, then the shoe is not flexible enough for walking.

4. Walk around in each pair of walking shoes you are interested in to see how they fit. Walk at your typical pace to see how they move with your foot. Pay attention to any pain and make sure you have enough room in the toe box (typically just over one inch at the end of your toes, or a thumb's width). Check the width in the toe box, as a walking shoe that is too narrow there can cause pain on the sides of the feet. Be sure that the sides of the toe box do not rub or press on the sides of your feet when you are walking.

5. Read reviews of walking shoes you are interested in at sites like Amazon or Nike. Ask fellow walkers for reviews and the sales associate for his opinion. Fitness magazines, such as Shape, sometimes review shoes including those for walking.

Tags: walking shoes, your feet, pair walking, pair walking shoes, shoe flexible

Crosstrain For Trail Running

Cross-training is a great way to get stronger and prevent injuries on the trail.

Instructions

1. Buy appropriate equipment (especially shoes) for each sport you choose for your cross-training. Reserve your trail-running shoes for running only.

2. Schedule rest days between days with intense workouts. Target different muscle groups on consecutive days to allow your body to recover between sessions.

3. Target your upper body through weight lifting, swimming, yoga and stretching. Your legs do almost all of the work when you're trail running, leaving your arms, back and shoulders weak and susceptible to injury.

4. Increase your speed by running indoors on a treadmill or doing sprints on a track.

5. Build endurance and leg strength by mountain biking, road biking or taking a spinning class.

6. Improve your leg strength during the winter by snowshoe running and skiing.

7. Make eating well your last and most important cross-training event. You'd be surprised how much a healthy diet can improve your performance on the trail.

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Calculate Total Returns

Calculate total returns with ROI.

Most investors are interested in one thing: return. One of the most common ways to calculate or measure total return is with the metric ROI (return on investment). ROI is calculated by dividing the total investment return by the original cost of the investment. In order to do this, you must first calculate the total amount of income earned for the investment over a given time period.

Instructions

1. Determine the cost of the investment. This is the original price paid. Let's say you purchased 100 shares of stock for $1,000.

2. Calculate the current price of the stock. This is the current value of the asset. For instance, let's say the value of your stock position has grown to $1,200 in one year.

3. Determine any additional income paid out over the year from the asset. Common forms of income are interest or dividends. Let's say your stock paid a $1 dividend on all stock. The calculation for additional income is: $100 x $1 = $100.

4. Calculate total investment earnings over the year. Add the asset price appreciation to any additional income. The calculation is ($1,200 - $1,000) + $100 = $300.

5. Divide total investment returns for the year by the original cost of the asset: $300 / $1,000 = .3 or 30 percent.

Tags: additional income, total investment, cost investment, original cost, over year

Change Other People'S Minds About Prejudice

The world is a diverse place, and some people need help to appreciate that.

People can have prejudices against certain races, religions and even those with medical disabilities. Certain characteristics are common among people with prejudices, according to psychologist Jim Cole. Many people with prejudices experienced physical punishment as children and in turn have difficulty trusting others. People often learn prejudices during their childhood from authority figures, and these opinions are often deeply ingrained. By keeping an open mind towards every living person, you can being to change other people's minds about prejudice.

Instructions

1. Confront prejudicial behavior when you see or hear it. Tell the person who makes a racist or belittling comment that the words are inappropriate. If you hear a joke, avoid laughing and instead tell the person making the joke that you don't find it funny.

2. Expose people to the thing they're prejudiced about. If a person has beliefs about people of a certain race or religion, expose him to the culture of the race or religion. Show the person a movie about the subject of his discrimination, for example.

3. Educate the prejudiced by informing them about the customs or tribulations of those who are discriminated against. If you can't physically expose someone to new things, a discussion my suffice.

4. Learn about other races, cultures, religions and medical conditions. The information you gain will help you debunk prejudicial statements when you hear them.

5. Remain compassionate, even to the prejudiced. Treating the person expressing prejudicial opinions as a bigot continues the cycle of prejudice. Focus on treating everyone with kindness.

Tags: people with, people with prejudices, race religion, when hear, with prejudices

Choose New Year'S Party Themes

One of the best ways that you can celebrate the new year is to have a New Year's party with your family and friends. Of course, you are going to want to have a great theme for the party that will be a huge success. Here are some ideal tips that will help you to choose New Year's party themes that will definitely be a huge hit with everyone who attends. Does this Spark an idea?

Instructions

1. Decide on the time of day for your party. Are you planning to have it in the late morning, afternoon or in the evening? The time of day that you plan on having the New Year's party can make a difference when you're trying to come up with a theme. An evening party may be a great time for a pajama party theme, or an afternoon party may be great for a sports-themed party.

2. Keep in mind the guests who are attending the New Year's party. The New Year's party themes are going to depend on the guests who will be at the party. If you have all adults attending the party, then you can go with a more mature theme, but you'll want to keep it "G-rated" if you're going to have kids at the party, too.

3. Ensure the theme won't offend anyone attending. Make sure that you know your guests well enough to know what will offend them. The last thing you want to do is to offend anyone who attends your New Year's party with the theme that you choose.

4. Consider the cost. Decide how much money you are going to be able to spend on the party. Some themes may be great ideas but can cost a lot, so take the cost of the theme into consideration before you make your final decision.

5. Don't do something that's been done over and over. You don't want to do the same theme you did last year or the same thing that everyone else is doing. Take some time to brainstorm a bit to pick out a theme that will be exciting for your guests--preferably something that hasn't really been done before.

6. Ask for the opinion of a few friends. Having a few friends to help you pick out the theme is a wonderful idea. They'll be able to give you another perspective as you are trying to pick out the perfect theme for the New Year's party this year.

Tags: Year party, that will, been done, offend anyone, party great, party themes, party with

Eat A Low Sodium Diet

Eat a Low Sodium Diet

The average American consumes approximately 10,000mg of sodium per day, even though the National Institute of Health recommends 2,400mg or less per day. For people with health issues, restricting daily sodium intake to 1,500mg (or less) can seem impossible. However, a low-sodium diet doesn't mean a lifetime of bland meals. Not only can a low-sodium diet be flavorful, you will adjust to it as you reap all its health benefits. Read on to learn more.

Instructions

Shopping

1. Read labels, paying attention to serving sizes. Look for foods with labels that say no salt added, unsalted, reduced sodium, lower sodium or sodium free.

2. Avoid labels that say food is in brine, cured, pickled, smoked or marinated. These are salty words.

3. Realize that looking for lower-sodium foods has gotten easier as the demand has increased. Most supermarkets now have no-salt foods such as ketchups, chips, peanut butter and crackers. Many health food and organic stores have even more options.

4. Purchase fresh fruits and vegetables in your produce aisles. If you need frozen vegetables, look for items without sauce or seasoning. Sometimes you can occasionally find organic frozen French fries with no salt added.

5. Search for a low-sodium baking powder. Featherweight baking powder by Hain works well for many recipes and is easily found online or in health-food stores.

6. Be patient. When you first begin grocery shopping, it will take a long time. You will be reading the labels of many different products. However, after a few trips to the store, you'll start to know which brands are lower sodium or salt free and get a routine. Eventually, your shopping will go quickly.

Cooking

7. Eliminate table salt and stop including salt when you cook, even if the recipe calls for it. If you must include salt, put in less than the recipe calls for. Remember that foods have sodium in them naturally already, even fruits and vegetables.

8. Get some low-salt cookbooks. Most low-salt/no-salt cookbooks include the amount of sodium for each recipe; this will help you plan your meals. Anything that is geared towards a healthy heart or healthy eating should also help you.

9. Experiment with herbs and spices, vinegars or lemon and lime.

10. Make your own salt-free bread or pizza dough; it's a great way to help you stay on your low sodium diet. There are several recipes available that use ingredients like honey, molasses or whole-wheat flours. If you're nervous about making breads by hand, a bread machine is an easy alternative.

Eating Out

11. Plan ahead. If you know that a meal out is in your future, try to eat lower-sodium meals for breakfast and lunch before heading out to dinner.

12. Patronize higher-end restaurants where meals are prepared upon order. Whenever possible, look for meals that are grilled, broiled, steamed or roasted.

13. Ask the waiter to have the chef not salt your meal. Usually, they are willing to accommodate you as much as possible.

14. Order things plain, with no condiments and dressings on the side to keep the sodium levels down. Oil and vinegar are great options for dressing a salad. You can always carry your own condiments to spice up a meal if you wish.

15. Eat only half of your meal if you know it is higher in sodium than your diet allows.

16. Avoid ordering fried food, soups or any entree with sauces. Batters, soups and sauces are typically very salty and can take up too much of your daily allotment.

Tags: baking powder, fruits vegetables, labels that, lower sodium, low-sodium diet

Find Ecofriendly Vegan Shoes Online

Find vegan and good-for-the-earth shoes online!

Every year many people turn to a vegetarian or vegan diet and eco-friendly lifestyle to spare the lives of animals and help our environment. In doing so, they need to find outlets for goods like vegan shoes, handbags and other traditionally leather goods that are made from other eco friendly and animal friendly materials. These good-for-the-earth shoes and products can be found on the web ... and in a surprisingly large and fashionable variety from well-known companies like Earth Shoes and Birkenstock to new, fashion forward labels like Simple Shoes, Moo Shoes and El Naturalista. Here are a few great sources where you can find eco friendly vegan shoes online. Does this Spark an idea?

Instructions

1. SIMPLE SHOES: Using materials like hemp, jute, recycled car and bike tires, organic cotton, bamboo, and cork, Simple Shoes makes vegan shoes and other eco friendly shoes and products. Their company mission is to strive for 100% sustainability. Check out their fun website at Simpleshoes.com.

2. EARTH SHOES: Created by a Danish yoga instructor, Anne Kalso, Earth shoes made the "negative heel" design famous. The Earth Shoe company, the original maker of those iconic "hippie" shoes, is riding high again with a stylish and comfortable variety of eco-friendly and vegetarian and vegan shoes. You can find them at Earthfootwear.com.

3. MINK SHOES: Defying any possible stereotype of what vegan shoes might look like, Mink Shoes is a high-fashion, high-priced, and (really!) high-heeled designer line created by a former fashion model and dedicated vegan. Take a look at MinkShoes.com.

4. THE VEGAN COLLECTION: Men's shoes are the specialty at this vegan shoe company based in Los Angeles, offering dress shoes appropriate for business wear. Additionally, 25% of all profits are donated to one of four animal rights groups of the buyer's choosing and 1% of profits are directed towards retiring greenhouse gas emissions offsets. Find them at TheVeganCollection.com.

5. MOO SHOOS: MooShoos, Inc. was the first vegan-owned, cruelty-free store of its kind in New York City. Offering a variety of trendy vegan shoes, handbags, accessories and other products from socially responsible, union manufacturers, MooShoes' website carries all the goods available in its city location. Find it at MooShoes.com.

6. VEGETARIAN SHOES AND BAGS: Maybe one of the most well-known sources for vegetarian and vegan shoes and handbags on the web, Vegetarian Shoes and Bags offers an extensive variety of vegan shoes for men, women and children. Started by vegans who were looking for hip and modern cruelty-free footwear, their site carries styles by well-known manufacturers as well as others, like Punkrose, Veggies, and Ecolution, not readily found on other sites. Browse for them at VegetarianShoesandBags.com.

7. OTHER ECO-FRIENDLY SHOPPING WEBSITES: Spend some time searching the great selection of vegetarian and vegan shoes, boots and sneakers at shopping sites like Zappos.com and PlanetShoes.com. A good comparison shopping site is PristinePlanet.com, which is specifically dedicated to helping consumers of eco-friendly goods find green retailers. On these sites you'll find eco-friendly vegetarian and vegan shoes by companies like Terrasoles, Birkenstock, Terra Plana, and El Naturalista, among many others.

As so many vegan companies are fond of saying, there's no reason to sacrifice fashion for compassion. And they're right! Vegetarian and vegan shoes can be stylish and comfortable and are more easily found online now than ever.

8. Take a look at the Resource section below and at the Related Articles in the boxes around this page. You're sure to find lots more information on living an eco-friendly, animal-friendly, cruelty-free lifestyle.

Tags: vegan shoes, vegetarian vegan, shoes handbags, vegan shoes, vegan shoes handbags

Celebrate Your Birthday Alone

Be good to yourself on your solo birthday.

Spending your birthday alone is probably not something you chose to do. There are times, however, when the circumstances put you in a position of being away from loved ones, be it due to travel, work or arguments. While you may feel sad about spending your special day on your own, there are things you can do to make the most of it anyway. Does this Spark an idea?

Instructions

1. Decide what you're in the mood for. Not every person is the same, and not every birthday should be celebrated in the same way. If you're in a celebratory mood, consider taking off work and planning the whole day as a celebration. If you feel depressed or prefer to simply forget about the day, you may be better off pretending is a day like any other and keeping up with your normal daily routine.

2. Buy yourself a drink. This could be an actual drink, like a glass of champagne, or it could be a cup of coffee at a gourmet place you like or one you have been meaning to try for a long time. If you don't feel like going anywhere, you can still have a drink at home, while watching a movie or surfing the Internet.

3. Buy yourself a present. This is especially important on a year where you're alone and won't be receiving presents from others. Think of something you have really wanted for a long time and then get it. No matter what your budget is, there is always something you can get, from a small candle to a new DVD player.

4. Go to a show, buy tickets to the theater or take a road trip to a nearby town. Avoid just going to the movie theater or window shopping. Instead, do something more active, where noise and people are involved. This will take your mind off the situation and help you enjoy your time out more.

5. Consider leaving town for a couple of days. If you can't afford the time or expense of taking a vacation, just book a night at a nice bed and breakfast within driving distance. Treat yourself to a nice lunch and then spend the afternoon strolling the unknown streets.

Tags: long time

Decorate At A Disney Resort

Decorating hotel rooms at Disney resorts has become a fun tradition for many die-hard Disney fans. Those who are visiting Walt Disney World specifically for either Mickey's Not So Scary Halloween Party or Mickey's Very Merry Christmas Party get especially excited about decorating, although anyone can join in on the fun at any time of year. Decorating your window and door will help you spot your room at the end of a long day and it will bring a smile to the faces of other guests who pass by.

Instructions

1. Place the magnetic hook on the door or follow the instructions on the damage-free hook's packaging to attach it to the door. It is imperative that you use a hook that will not damage the surface, since you will need to remove it at the end of your visit. Hang your wreath on the hook. Leave a note on your wreath announcing why you are at Disney. For example, it could say, "Merry Christmas!" or "First Visit to Disney World!" or "Celebrating our 10th Anniversary this Valentine's Day!"

2. Add magnets to the door of your resort room. Magnets in the shape of Disney characters can be by themselves or regular magnets can be used to hold up other items, such as photos of your travel party with Disney characters, children's Disney or holiday themed art work, or even note paper and a pen so other guests can leave you friendly greetings.

3. Decorate the window with window clings, which are the best way to make a festive window display without creating a mess or damaging the windows. Use sticky tack to hang small items in the window, such as battery powered strands of lights.

4. Add a pumpkin at Halloween or a table-sized Christmas tree to your nightstand. Drape light strands along the headboard. Hang banners or streamers from the ceiling, but remember to always use sticky tack. Avoid small confetti,candles and tape.Decorating the room should never cause damage or create extra mess for the Housekeepers.

Tags: Disney characters, Disney World, Merry Christmas, other guests, sticky tack

Enhance Your Workout With Running Socks

Compression socks can enhance running performance.

Running socks, also called compression socks, are designed to enhance running performance as well as to benefit medical patients. Compression socks, known medically as thromboembolic deterrent socks, are meant to increase healthy blood flow to and from the extremities. They also allow oxygen to reach the leg muscles easily and reduce the chance of lactic buildup, which causes muscle cramps and sometimes muscle damage. Running socks can be used during runs to enhance muscle strength or after running to repair slight muscle damage and to restore healthy lactic acid rates.

Instructions

1. Choose a pair of compression socks that fit. Compression socks should snugly fit your legs, calves and feet but should not be so tight that you experience any sort of numbness, pain or discomfort.

2. Clear the skin of any excessive moisturizers. Moisturizers, while generally healthy for skin, may interact negatively with the materials used to make compression or running socks. Moisturizing in general is fine, but doing so just before wearing the socks should be avoided.

3. Stretch. Compression socks are designed to increase blood flow and to reduce the risk of cramps and muscle injury. Stretching has a similar effect and combining thorough stretching with the compression socks will enhance running performance.

4. Avoid unnecessary jewelry. The benefits of compression socks are reduced when they are ripped or torn or if the fibers are loosened. Running with jewelry on increases the chance of a tear or tug on the socks.

5. Wear protection over the socks if necessary. If you are running along sidewalks or at the gym, the socks may not need protection. But if you are hiking through the woods or in any place that may damage the socks, you may want to consider wearing protective pants over the socks to prevent tearing or snagging.

Tags: enhance running, enhance running performance, running performance, blood flow, Compression socks

Create Your Own Individual Online Degree Program

Online degree programs offer a route to a better job.

Whether you're a professional attempting to further your career with advanced credentials or a working adult in need of a career change, online degree programs offer a route to a better job with far fewer obstacles than traditional, day-time degree programs. Distance education has a long tradition; however, correspondence programs were often hindered by the large amount of printed materials that needed to be exchanged during the semester. The Internet simplifies those challenges, allowing information to be exchanged in nearly real time.

Instructions

1. Assess your specific needs. Many traditional college students take almost five years to complete their bachelor's degree, a degree designed to take four years to complete. Often, students take an extra year because they are unsure of what degree they want to complete. Even then, many graduates return because the degree they earned did not provide them with the job opportunities they expected. Knowing what you want to get out of a degree can save you time and money.

2. Explore institutions that offer online degree programs. Many traditional colleges have begun offering online programs for continuing education and non-traditional students. Make sure the degree program you're interested in is offered online.

3. Scrutinize reviews from other students. Not all online programs are equal; some have delivery systems that are difficult to use or inadequate student services support, while others can be more expensive than attending a traditional program. See the Resources section for websites that offer reviews and directories of online degree programs.

4. Customize your degree. Some programs allow you to create your own degree entirely, while some professional degrees have mostly prescribed curricula. Even in the most restrictive curriculum, however, there is room for electives, courses you can select to help define your degree. If you're designing your degree from scratch, try to model it closely after an existing program. If you're interested in pursuing a degree that focuses specifically on trade relations with Japan, you can review the curricula for majors in Japanese, International Business, or International Relations and include only the courses that pertain to your specific needs.

5. Consider general studies degrees if a fully customizable individual studies program is not available. General Studies, sometimes called Liberal Arts, require a spread of courses over a wide array of subjects, but reserve around half of the total course requirement for student-selected electives. These programs are often aimed specifically toward working adults with well-defined career needs and goals. Many distance programs offer academic advising departments to help you customize your program to meet your career needs.

6. Justify your customizations. If you're in a company that trades with Japan, taking electives that focus on international trade or Japanese language and culture will help distinguish your Master of Business Administration. Tailor your program with the available flexible options that relate to your career goals.

Tags: degree programs, your degree, programs offer, your career, your specific needs

Buy A Running Machine

Buying a running machine is a great option for many people. Those who are too busy for the gym will enjoy the convenience of running at home. If you do not enjoy running in adverse weather, such as extreme heat, cold or rain, a running machine is a great way to still fit your workout into your day. Its presence may also encourage you to exercise more often---thereby making a positive impact on your overall health. The biggest obstacle in buying a running machine is the large quantity on the market can make choosing one overwhelming. This article will guide you through the process of choosing a running machine that fits your needs.

Instructions

Choosing the Perfect Running Machine

1. Decide on how much you want to spend on a running machine, and stick to this budget. There are many types of running machines available at different price ranges, so creating a budget early will helpfully narrow down your choices.

2. Look at the running machines available in your price range. Check sporting goods stores and online retailers to compare prices and brands.

3. Look at the available features on machines in your price range and decide which features are most important to you. For example, if you enjoy listening to music while you run, then you may be interested in a running machine with built-in speakers and an MP3 player dock. If you like to feel the wind in your face and hair when you run, then you might want a running machine with a built-in fan.

4. Check to see if the machines include warranties; some machines may cost slightly more than others but will include a long warranty that justifies paying a little more.

5. Narrow your choices down to a few running machines that you like the most based on features and price.

6. Look for reviews of your selected running machines online or in magazines to get an idea of what other consumers think of the machines. This is a great way to get information about the machine's performance and to learn about any potential future problems with the machines.

7. Choose the machine that best fits your needs based on your research.

Tags: running machine, running machines, fits your, fits your needs, machine great, machine that

Cycle The Day Before A Race

Adequate rest and familiarity with the course can significantly improve performance.

Training for a race happens in distinct stages as cyclists build their endurance, reduce their time and prepare for race day. The last stage, preparing and resting in the days before the race, is just as important as the intense training leading up to it. The best thing an endurance athlete can do the day before a race is rest, but not abandon the training regiment entirely. Tapering activity right before a race actually improves performance.

Instructions

1. Rest the week before a race. Amateur racers should take three days completely off with easy rides interspersed throughout the week. Skilled cyclists can continue training at high levels, but studies show that runners and swimmers perform better after tapering off training by 40 to 85 percent in the final week.

2. Ride easy the day before a race. Amateurs should have a one-hour easy ride with four 45-second hard efforts. Skilled racers should do an hour easy with two to three 200-meter accelerations. Professional racers should do a very easy hour-and-a-half with one to two sprints, followed by a massage.

3. Ride the course, if possible. Look for any obstacles like potholes, uneven pavement and hard turns. Make note of landmarks a few miles from the finish that indicate when to ramp up in the end. Identify a landmark at the 200-meter mark to signal the final sprint.

4. Allow for rest after the ride the day before a race. Resist the temptation to train hard the day before to prevent fatigue and injury.

Tags: before race, racers should

Calculate The Percentage Of Increase And Decrease In Elevation

Mountain bikers often like to cite elevation change when discussing their rides.

It becomes easier for many people to grasp a change in units if you put the change in relative terms, expressed as a percentage, instead of absolute terms. The only thing you need to know when calculating the percentage of increase and decrease in elevation is the original elevation and the final elevation. Calculating the percentage change then becomes a basic mathematical skill that you can apply to other changes in absolute numbers, as well. The same process for calculating the percentage of increase also applies to percentage of decrease.

Instructions

1. Determine the difference in elevation in absolute terms by subtracting the lower, or first elevation from the higher, or second elevation. Say, for example, a biker starts at an elevation of 8,000 feet and climbs to 11,000 feet. That equation would be 11,000 feet minus 8,000 feet equals 3,000 feet.

2. Divide the difference by the original elevation to arrive at the percentage of increase expressed as a decimal. In this example, 3,000 divided by 8,000 equals 0.375.

3. Multiply by 100 to arrive at the answer expressed in percentage points. In this example, 0.375 times 100 equals 37.5, or an elevation increase of 37.5 percent.

Tags: percentage increase, absolute terms, calculating percentage, calculating percentage increase, expressed percentage, original elevation

Calculate The Expected Mean In Statistics

To avoid errors, use a calculator when finding expected value.

The term expected value refers to the logic that over the long term of doing an experiment multiple times, you would " expect" this number. The expected value (mean) is simply the average of any set of numbers. Whether you are trying to find the average yearly snowfall for your city or the average age of homes in your neighborhood, you can quickly and easily find the expected value of any set of numbers with simple math.

Instructions

1. Determine the number of items or variables that are to be calculated. For example, if you are trying to determine the expected value weight of students in your class, you must first count the number of students in your class. We'll call this number "n." If there are 20 students in the class, then n=20.

2. Determine the value of each item or variable. Using the classroom example, write down the weight of each student. You should have 20 weights written down because there are 20 students in the class.

3. Add all the values. Add together all of the weights into one large sum. Make sure you add each person's weight. Always figure the sum twice to make sure you have added correctly.

4. Dive by "n". Take the sum from Step 3 and divide by n from Step 1. For example, If the sum of all of the student's weights is 2,143, then divide 2,143 by 20. The expected value or average weigh of the students is 107.15.

Tags: expected value, from Step, students class, students your, students your class, there students, there students class

Burn The Most Fat On A Treadmill

Body fat is notoriously stubborn and can be hard to lose. Cardio can also be very time-consuming and inconvenient for people with little time to workout. People also struggle with combine their cardio on the same days that they lift. There’s an easy solution to all of this. The following treadmill routine is fast, efficient, destroys fat.

Instructions

Burn the Most Fat on a Treadmill

1. Begin by turning up the speed on the treadmill so that you’re walking briskly. Do this for a couple of minutes or so to warm up.

2. Once you feel loosened up and ready to go, turn up the speed until you’re jogging. Look at the clock or watch (or timer if the treadmill has one). Jog for 30 seconds.

3. Now turn up the speed and sprint for 30 seconds.

4. Lower the speed and jog for 30 seconds.

5. Sprint for 30 seconds

6. Jog for 30 seconds

7. Sprint for 30 seconds

8. Jog for 30 seconds

9. Sprint for 30 seconds

10. You’ve now completed a 4-minute cycle and are done.After you’ve done this workout a couple times and your body has adjusted, increase the cycle length slowly to 6 minutes, 8 minutes, 10 minutes and so on.

Tags: seconds Sprint, seconds Sprint seconds, Burn Most, Burn Most Treadmill, minutes minutes, Most Treadmill, seconds seconds

Buy Commercial Rental Property

Owning commercial rental property can be a great investment if you are clear about your goals and shop smart. There are a few things you need to know in order to get involved in commercial rental property. If you hire the right real estate agent to assist you, the investment could be a great one in your future. Use these steps to learn buy commercial rental property.

Instructions

1. Write down what you are looking for in a piece of commercial rental property. Consider the size of the building, whether you want one that already has tenants and whether you want office space or customer-oriented businesses, such as cafe's or bookstores. These are all important aspects of the decision you need to address with yourself before talking to a real estate agent.

2. Talk with a mortgage lender. If you are in need of a loan for your purchase, find a mortgage lender you trust that handles loans for commercial property. It is wise to have pre-approval with the mortgage lender before getting a real estate agent. Doing so already allows you to know the price range you can consider and help you identify the properties you qualify for.

3. Find a real estate agent that specializes in commercial property. Tell her what you are looking for specifically and be available for questions and viewings of potential properties. Also, take the time to talk with them and understand the differences in the process of buying commercial property as opposed to residential property.

4. Complete the purchase process and set up your commercial property the way you desire. If you buy property with tenants, this will be an easy process. If you have other obligations, hiring a property management firm may be the way to go to get tenants in place and enforce the tenant regulations you put in place.

Tags: commercial property, estate agent, real estate, real estate agent, rental property, commercial rental property

Calculate The Cost Of Running An Appliance

It seems that electricity costs are ever on the rise. This is made worse when electricity is wasted. There are many ways to save money on your electric bills. Some are more significant than others.The following will show you calculate the cost of running any electric appliance, from a night lamp to your clothes dryer. Does this Spark an idea?

Instructions

1. Find on the appliance its power usage. This will be a number followed by a "W" which stands for watts, or by "kW" which stands for kilowatts (thousands of watts). If the units are W, divide by 1000 to get the power usage in kW. For a typical lamp with three 60W bulbs this would be 0.180 kW.

2. If the appliance is one that runs for a set time, use your watch to measure how long it takes to run. If it is on as long as you keep it switched on, estimate how many hours per day on average you leave the appliance (e.g. lamp) on. For example, if you are at work for 10 hours a day, and sleep 8 hours a day, your lamp may be on for about 6 hours per day on average.

3. Multiply the average time per day the appliance is on by its power usage in kW. This is the energy used by the appliance, measured in kilowatt hours or kWh. In the above example this would be 1.08 kWh.

4. Find on your electricity bill your cost per kWh. This should be the sum of the distribution charge and the generation charge. Typically this may be close to $0.11/kWh.

5. Multiply the power usage of the appliance by the cost of electricity, obtaining the average cost of running the appliance in dollars per day. For our lamp example this would be about $0.12/day or about $3.56/month.

Tags: power usage, this would, appliance power, appliance power usage, cost running, example this, example this would

Cope With An Ex Moving On

Everyone has heartache at some point in their lifetime. A relationship ending is bad enough, especially when it is not ended on your terms. The situation becomes even harder, however, when you see your ex move on, leaving you in the dust. It happens every day, and eventually to everyone. Keeping everything in perspective and knowing deal with your feelings will have you back up on your feet in no time.

Instructions

1. Make sure to keep your composure. If you ever come across your ex, and they acknowledge you, do not have a breakdown. Be cordial and polite, even to his new love, if they are present. Crying or having an angry outburst will usually only make the ex feel as if his winning some kind of contest. If the ex still has feelings for you, he'll wonder how you manage to be so composed. If he doesn't, he'll get annoyed at your composure.

2. Realize that you have no control over your ex's actions. You are usually completely powerless in this situation, especially if you were broken up with. The quicker you can come to terms with the fact that you aren't in control, the quicker you can move on. After moving on, you'll eventually find a situation where you do have some control (a new love), and you can be happy again.

3. Do not blame yourself. It is pointless to sit around dwelling on what you think were bad decisions on your part in the relationship. In fact, it usually isn't completely anyone's fault. When the relationship was good, it was because of both of you. Now that it's bad and over, you have to remember that you were only half of the relationship. It is also good to realize that if your ex broke up with you, she wasn't giving your feelings much thought, which isn't a good relationship to be in at all.

4. Allow yourself to feel your emotions. You may feel anger, sadness or even despair. Let these emotions flow. Talk to your friends about them. Sure, they'll get tired of hearing about it, but soon you will, too. Shutting your emotions in isn't healthy in the long run and can lead to a longer period of sadness. Just remember that you will eventually find a new love, and will probably think your sadness was just silly.

5. Find things to occupy your time. Hang out with friends, catch a movie or do anything else that will help you to not dwell on your ex. Sitting around all day worrying about what your ex is doing is not going to make you any happier. It may be hard to have fun with friends at first, but you'll eventually get back into your old groove.

6. Remember the lessons you learned from the experience. This may take a while. Most people will not realize that some of the advice they've been getting from friends is good. Most also aren't in the mood to realize that there are lessons to be learned. Eventually, you'll get to the point when you can look at the situation in perspective.

7. Remember that all wounds heal in time. This is probably another thing people don't like to hear when they're heartbroken. Just think back to all the other times you've been heartbroken, and how many times you eventually got over it. Most likely, the same will happen and it will not hurt as much in a few months (if that). You'll soon adapt to your new life, and the situation will not seem so dreary after all.

8. Make sure that you move on, too. Take time to get to know someone. Everyone has just so much room in their heart, and if a new person is taking up space, then there is a little less for your ex. In fact, many people cannot completely get over their ex until they find a new love.

Tags: realize that, eventually find, find love, lessons learned, Make sure, remember that

Fill Out A Dive Log

Divers use logbooks to record important information about their dives.

Your dive log is the record of your diving experience. It serves as a verification of your dives and a compilation of your diving memories. You can purchase dive log pages that fit in logbooks and have a template for recording the dive. They vary in their layout and level of detail, but all have space for the essential information about the dive. You can always choose to record more information because, ultimately, the dive log is yours.

Instructions

Before the Dive

1. Record the date of your dive. This helps you keep track of the frequency of your dives. Also, some dive masters will ask you to see your log book before you can dive off of their boats. They want to see that you have been in the water recently, so having the date is essential.

2. Make a note of the dive site. Sometimes, you will dive at a named location, and you can write the name. If you are diving at an unnamed site, you can make up your own name for it. You can write down directions or coordinates to ensure that you can find the site again.

3. Write down the conditions at the site. Indicate whether it is a boat or shore dive and whether it is in saltwater or freshwater. Record the water temperature and the weather conditions.

4. List the equipment that you are using. Important information in this section includes the thickness of your wetsuit, how much weight you are carrying, and the size and material of your tank.

5. Write the starting air pressure in your tank.

After the Dive

6. Record your maximum depth.

7. Record your bottom time. This is the time between your entry into the water and the start of your direct ascent to the surface.

8. Write down the ending air pressure in your tank. Using the difference in starting and ending pressures and the depth at which you dove, you can calculate your surface air consumption. Keeping track of your air consumption allows you to anticipate how much air you will need to take on future dives.

9. Write a narrative of your dive. This part of the log plays the biggest part in helping you recall the dive when you look at your log later on. You can record your general dive plan, things that you saw on the dive, your impressions of the site or even its history.

10. Make any additional notes. If you would have been more comfortable with adjustments to your gear, write that down so that you will remember to make the change the next time that you dive in similar conditions.

Tags: your tank, dive This, have been, information about, pressure your, pressure your tank, Record your

Find A Federal Tax Id Number

A business is required to have a federal tax ID number.

A federal tax ID number, also referred to as an employer identification number (EIN), is a unique nine-digit number given to business entities. This number works much like an individual's Social Security number and is required for tax purposes. It also is used to determine compliance with federal regulations, including the Patriot Act.

Instructions

1. Look at your Form W-2. If you need the EIN for your tax return, you will find your employer's number in box "b." It will be captioned as "Employer Identification Number."

2. Refer to other tax-related forms, such as Form 1099-MISC, Form 1099-R or Mortgage Interest Statement forms. It will be listed under "Payer's Federal ID Number" or something similar.

3. Call the company in question to request its EIN.

4. Visit a company's official website. Some companies list their tax ID numbers on the bottom of the home page or on the "About Us" page. If you cannot find it there, you may be able to use a "Contact Us" link to inquire about the number.

5. Use a search engine and type the term "Company Name EIN," exchanging the words "Company Name" with the name of the company in question.

6. Use a private database to research EIN numbers (see Resources). Most private databases offer a free trial membership, and you can get three to five free searches before having to enroll in a paid membership.

Tags: Company Name, company question, Federal Number, federal number

Choose A Women'S Road Bike

Trek Madone 6.5 WSD

Women typically have longer legs and shorter torsos than men. Many bike manufacturer's make women's specific road bikes with the female anatomy in mind. This article will teach you choose a women's specific road bike.

Instructions

1. Determine your budget. Women's specific road bikes are most commonly available in aluminum or carbon frames. Although aluminum weighs a bit more than carbon, if you have a tight budget, choose a bike with an aluminum frame. Aluminum frame road bikes start at around $600, while top of the line carbon frame bikes can cost thousands of dollars. Steel, titanium and even bamboo bike frames are also available, but aluminum and carbon are more commonly available.

2. Decide on a brand of bike. First, identify which bike manufacturers make women's specific road bikes. Trek, Cannondale and Terry Bicycles are just a few examples of companies that make women's specific bikes. Also, some manufacturers use the designation WSD in the model name, this stands for women's specific design.

3. Find a local bike shop. Visit each bike manufacturers website to find out which bike shops in your area carry the brands of bikes you are interested in looking at.

4. Get a bike fit. Your local bike shop will be able to take various measurements to determine what size bike frame you should order. Women typically have longer legs, shorter torsos, shorter arms, wider pelvis, smaller hands and narrower shoulders compared to a man of similar height. A women's specific bike will take all these variations into consideration.

5. Order your bike. Most shops won't have the particular size or model of bike that you want in stock. It can take anywhere from a few days to a few months to get the bike in stock. The bike shop will call their manufacturer's representative to see if they can find an already built bike that can be sent to the bike shop. Otherwise, the bike shop will have to place an order through the manufacturer's representative to have the bike built for you.

Tags: bike shop, women specific, road bikes, specific road, bike shop will, make women, make women specific

Fill Out A Personal Training Log

A personal training log can help with reaching fitness goals.

Personal training logs are a good way to chart exercise progress and maintain an ongoing record of your workouts. These logs can act as a diary, allowing for someone to also add their general thoughts about the workout. While there are ready-made personal training logs, a log can be designed easily on a computer with documenting software. The important sets are deciding what items should be included in the log and how those particulars should be included. These logs can be used for both cardiovascular and weight training workouts (See Reference 1).

Instructions

Creating the log layout

1. Type the word "Date" on the top. In the next line, type the words "Time Started" and below that, type "Time Ended."

2. Type the words "Exercises Performed." Leave a considerable amount of space here before you type the next heading.

3. Type "Comments" a few spaces up from the bottom to complete the log's layout.

Filling out a personal training log

4. Enter the date of the workout in the "Date" section. Include the day, month and year.

5. Enter the time the workout began and the time it was completed. When you are at the gym, write down the time you began and finished. Once you enter these times in your log, you'll be able to see how long your workouts are taking and whether or not you are moving at a good pace.

6. Enter in the exercises that were performed. Include the name of the exercise, the weight used, how many repetitions and sets were performed and the rest taken between sets.

7. Enter any general comments you have about the workout in the comments section. These could include how you felt going into the workout, whether or not you had suffered any setbacks or your general reaction to the workout.

Tags: about workout, personal training, should included, These logs, training logs, were performed, your workouts

Carry Weights When Walking

Fitness experts are divided on the wisdom of walking with free weights. Proponents insist that using weights while walking is an efficient way to tone muscle and increase calorie burn by up to 7 percent during cardiovascular workouts. However, many fitness trainers caution that too much weight, improper use of weights or poor walking form can put walkers at high risk for injury. If you're still convinced that walking with weights is right for you and that you can do it safely, start with very light weights and follow a few safety rules to avoid getting hurt.

Instructions

1. Wear comfortable shoes specifically designed for walking.

2. Warm up with a 5 minute walk and a few stretches.

3. Grasp one free weight in each hand, gripping just firmly enough to avoid dropping the weights. Avoid hard squeezing of the weight. If you have difficulty mastering the proper grip, strap on wrist weights instead.

4. Stand tall and straight with your eyes focused directly ahead of you, not down at the ground.

5. Walk at a comfortable pace, slightly slower than you would without weights. Concentrate on maintaining and erect posture and good walking form, rather than on speed.

6. Keep shoulders relaxed; do not raise your shoulders. Swing your arms slightly so that your fist is no higher than shoulder height on the upswing and no farther than your waist on the backswing.

7. Cool down for 5 minutes without the weights. Stretch all muscle groups gently and thoroughly.

Tags: walking form, walking with, without weights

Dress For A New Year'S Eve Party Women

Go glam for the New Year

The biggest parties of the year will be happening on New Year's Eve. Here's make an entrance in style. Does this Spark an idea?

Instructions

1. Figure out the dress code for the event you'll be attending. Is it a formal party? Semiformal? Casual?

2. Keep in mind that wherever you're going, there will always be other guests who are more and less dressy than you are.

3. Be the belle of the ball by pairing a metallic camisole with a satin ball gown skirt and rhinestone satin mules.

4. Slip into a silver or pink sequined silk dress with platform stilletos for a sleek sexy look.

5. Pull on a black fringe or silver beaded slipdress with silver mules.

6. Zip up a strapless black tube dress with glittering beaded trim.

7. Slip on a sequined silk/cashmere top with a knee length tulle ball skirt.

8. Attend a fairly casual party wearing sequined cropped pants with a velvet tube top for a relaxed yet sexy look. Or button up a pair of jeans with fabulous beaded fringe cuffs; then don a silk halter and mules.

9. Choose a simple necklace, bag or bracelet to keep everything clean.

Tags: dress with, sequined silk, sexy look

Buy Cheap Scrapbooking Supplies

Buy Cheap Scrapbooking Supplies

Scrapbooking is a fun hobby and a great way to organize your personal photographs and memorablia. It can also be a very expensive hobby if you buy all of your supplies at a scrapbooking store and pay full price. However, there are many ways to purchase scrapbooking supplies for a low price.

Instructions

1. Visit your local Dollar Store. They carry many items that can be used in a scrapbook such as stickers, acid-free papers, glitter, glue, colored paperclips, etc. Of course, each item is only $1.00.

2. Try a local thrift store. They usually have office supplies and paper items which are very low cost. Think outside the box and buy some old books to cut images out of, paperdolls, and greeting cards. They often have previously opened and only partially used bottles of glue, glitter and paint.

3. Repurpose items that you already have at home. For example, fabrics and felt can be cut into shapes and used on the background of your page. If it is a zoo themed page, why not cut out felt animals for the background? Or use rick-rack or bias tape instead of expensive ribbons to decorate your pages.

Tags: Cheap Scrapbooking, Cheap Scrapbooking Supplies, items that, Scrapbooking Supplies

Buy Time On Small Am Radio Stations

Small AM radio stations offer great advertising opportunities. Their listeners are local, so you won't waste money advertising to people who are too far away to use your service or product. And AM radio stations often have specific listener groups, which will allow you to target potential clients. For example, an oldies station will have a very different audience from a college station, allowing you to focus your advertising efforts on the group that will benefit you most.

Instructions

1. Determine your advertising budget. Radio-advertising campaigns can get expensive, so it's best to figure out exactly how much you can spend before you plan your campaign.

2. Decide who your target audience is. Record the basic demographic information of your current customers: gender, how old they are, what income bracket they occupy, etc. If you have no customers currently, survey potential customers at local malls or public gathering places. Offer them a discount or other promotional gift in trade for some information and a few minutes of their time.

3. Contact any AM radio stations that you want to advertise on. Radio stations make all their money through advertising, so they will have a sales staff that can give you specific info on rates, which vary widely, depending on the hour of the day you advertise. For example, the morning rush hour period may be significantly more expensive than the overnight period.

4. Ask the radio stations for their listener's demographic data. Use this information to determine which stations your target audience listens to. Radio stations keep track of their listener's demographic data for just this purpose. They focus on serving specific demographic groups to convince potential advertisers that their station is the best way to reach those particular groups.

5. Decide how long your commercial will be. Compare your advertising budget to the station's advertising rates. Then decide how much time you can afford. If your budget is small, keep your commercial short and to the point---under a minute should do. Don't forget to leave enough money in your budget for recording costs.

6. Record your commercial. If you are only advertising on one station, consider hiring its on-air voice talent to record your commercial. It will give your advertisement credibility with that station's audience, which will already be familiar with that voice. Otherwise, find a local recording studio that specializes in recording radio commercials. They will connect you to musicians, voice talent and scriptwriters that can help you develop your message.

7. Finalize the deal. Deliver your commercial to the radio station in whatever audio format they request, sign any contracts and pay your advertising bill.

Tags: your commercial, your advertising, radio stations, your target audience, advertising budget, commercial will