Build Running Stamina

Running stamina has to be built gradually, and with friends.

Amateur runners in training might think that running until they drop is the proper way to get fit. While it's true that running as much as you can helps your stamina, you need to have breaks in order to repair your body and even your mind. Running stamina can also be achieved away from the race track and in a gym by toning your muscles. Along with that comes the development of the mind, which is equally as important as anything to stay focused through the tedious training.

Instructions

Getting Started

1. Walk briskly for a few minutes before you do a run session to get your heart rate up. Then start off doing about eight running sessions during the day that last no more than three to five minutes each.

2. Do another walk session for about a minute in between your fast run sessions as well as at the end to get your heart rate down. Doing this helps your body recover and even fool the mind into thinking your body has had rest. This process is humorously called Fartlek, which is a Swedish term meaning "speed play."

3. Build up gradually over the months doing more and more running sessions throughout the week and for longer hours. Set a plan to run about four or five times a week for three hours each day.

Breathing and Endurance

4. Practice the technique of rhythmic breathing that sets a constant pattern of breathing in and out while you run so you don't get out of breath as easily. Count to two or three while inhaling and likewise while exhaling as you run. Set this pattern over time while you run and you'll eventually find that you can run much longer without gasping for air.

5. Drink as many sugar-free fluids as you can during your running sessions. Preferably, choose water or drinks that restore your electrolytes, which are chemicals of salt and minerals that help keep you hydrated. Gatorade is the most common drink to help restore electrolytes.

6. Run in more complicated environments; try tackling hills if you can find them in your local area. Build slowly to this step, since pushing it too hard could cause injury. Once you build your endurance here, running in any other terrain will seem easier later.

Physical and Mental Training

7. Sign up at your local gym to take weight training. Do this about twice a week, but focus on toning your body rather than building overly large muscles.

8. Work out your upper body as well as your lower body. Focus on building muscles in your thighs by doing squats or lunges. Talk with a gym coach about proper equipment to use to strengthen your back, arms and abdominal regions.

9. Pick a friend to run with you regularly so you can develop yourself mentally. Both of you can motivate one another and keep yourself striving toward becoming a better runner.

10. Find more friends and motivate each other to make the routine of training meaningful rather than tedious. The boredom of running every day and working out can burn a person out without setting short-term and long-term goals as a group.

Tags: your body, running sessions, heart rate, helps your, rather than

Build My Amsoil Website

If your gas station carries AMSOIL, you can have a site at the AMSOIL store.

AMSOIL is a synthetic oil company that produces motor oils and products for the maintenance of your car. If your gas station, service center or auto store carries AMSOIL merchandise, you can set up an AMSOIL site. This site is different from a regular website, and does not have an address you can type into an address bar. Your site is connected to the AMSOIL Online Store. When customers choose an AMSOIL product to purchase locally, your site will appear among the other choices for their location. You can only set up your AMSOIL site if you are a certified dealer.

Instructions

1. Contact the AMSOIL dealer that provides you with AMSOIL products. You can call toll free at 800-956-5695, which is the line for the main AMSOIL company. Ask to speak to the web design department, as that is the department that handles the design for the sites. You do not create the site on your own; instead you provide the department with the correct information to create it, thereby creating the site over the phone.

2. Give the web tech department the following information to create your site: your store location, the types of AMSOIL products you carry, your hours of operating, your address and phone number, and the name of your store. You are also allowed to provide about 20 words in a description of the other services you provide at your store.

3. Check the AMSOIL Online Store page (see Resources) about 24 hours after you have made the call. If you type in your location and your store does not appear, call back to see when it will be activated. The sites are usually activated within 24 hours. Although you cannot edit this site once it is up, or access it yourself on the Internet, whenever customers go to the AMSOIL store, find a product to purchase and put in their location, they will be directed to your site.

Tags: your store, AMSOIL Online, AMSOIL Online Store, AMSOIL products, AMSOIL site

Classify A Variable As Quantitative Or Qualitative In Statistics

Every study has quantitative and qualitative variables.

There are two kinds of statistical variables. These are quantitative and qualitative variables. A quantitative variable is finite and computable. A quantitative variable can be measured on an ordinal, interval or on a ratio-scale. A qualitative variable cannot be measured. These variables are only classified on the basis of their distinct attributes.

For example, the number of tomatoes in the refrigerator is a quantitative variable. The different types of vegetables in the refrigerator are qualitative.

The analyst must exercise caution in classifying the variables.

Instructions

1. Categorize your variable. Different statistical studies have different types of variables. A study on the monthly consumption of tissue paper by households would have different variables than a study on preference for soap brands. The variables of the study must be defined as coherently and logically as possible.

2. Classify all the items you have in the categories created. This is possible only for quantitative items. For example, if you are television manufacturing company; first categorize your sales by months and then measure the volume of sales in each month. You may rank or order the data you have. It is possible to classify only numerical values. Qualitative aspects like the color of the product or other physical attributes do not have numerical values.

3. Sort your variables into quantitative and qualitative categories. Every statistical study has both qualitative and quantitative elements. Carefully use the variables. For example, the popularity of a laptop may be due to the screen size. This is a qualitative aspect of the study. The demand for the laptops could vary during different months. This is a quantitative aspect of the study.

Tags: quantitative variable, aspect study, different types, have different, numerical values, qualitative variables, quantitative qualitative

Build Muscle & Endurance For Firefighting

Firefighters must remain in excellent physical condition to perform their job well.

Firefighters are often required to perform physical feats during their work. They need strength to break through barriers to get to a fire source, protect citizens and ultimately extinguish a fire with powerful water hoses. Firefighters need to prepare for their work and stay in good shape by building muscle and endurance with workouts in their off hours. This is done through a fitness plan that includes strength training and cardiovascular exercise.

Instructions

Building Muscle

1. Monitor your diet on a daily basis, keeping a journal of what you have eaten and its calorie count. Ask your doctor how many calories you should eat each day for your body type to prevent obesity. Include in your diet foods that represent all food groups, including high-protein foods that will help your body burn fat during a workout.

2. Create a workout schedule that will help you stay focused, on task and motivated during the week. Block out specific times to exercise, including time for stretching, warm-up and cool-down exercises. Make a note every time you follow through with your planned exercise routine, to determine whether you have been keeping up with your goals. Use this schedule also as a journal where you can record the number of repetitions and the weights you have been using in your workouts.

3. Perform resistance exercises in your workout using dumbbells and free weights. Do arm curls to increase bicep muscles. Bench presses work the biceps and triceps. Perform leg presses to increase strength in your thighs and buttocks. Do at least four to seven repetitions of each exercise in each set, with at least three sets of the exercise at each workout. Weights should be heavy enough to provide resistance, making the exercise challenging to complete, but not so heavy that you lose control of the dumbbell, risking injury. Increase the weight of the dumbbells over time to produce maximum muscle building.

4. Do exercises that use your body weight as resistance instead, and incorporate free weights into your routine. These exercises include squats, push-ups and pull-ups. Hold extra free weights while performing squats. Use ankle weights to add resistance when doing pull-ups, and place extra weight on your back when doing push-ups. Increase the weight over time. At first you will be able to perform fewer repetitions when more weight is added, so add weight only when you are able to easily perform the same number of reps that you could with less weight.

5. Alternate exercises you perform from one day to the next to allow overworked muscles to strengthen and grow as they rest. Focus on two muscle groups a day, such as pairing arms and abs, legs and abs, or arms and legs.

Building Endurance

6. Lighten the weights of the dumbbells used to build muscle in Section 1. Repeat the same exercises, including arm curls, bench presses and leg presses, but do these with free weights that are 50 percent or less of the weight you were previously doing. Endurance is about the length of time, or number of repetitions, you can perform before tiring. Double the number of repetitions you did in Section 1 for these exercises, completing at least eight to 14 reps in one set and six sets per workout.

7. Repeat the body exercises from Section 1, adding no additional weight to your body. A reasonably fit body is already in relative proportion with itself, providing a excellent easy range of weight training exercises. Increase the number of repetitions of each exercise, keeping track of the maximum number in your workout journal. Add at least one more repetition of each exercise to your workout daily.

8. Jog regularly at a slow pace. Sprinting will leave you breathless sooner than a brisk jog, a pace at which you can run for miles. Breathe in through your nose and exhale through your mouth, allowing the maximum amount of oxygen to reach your lungs with every breath. Jog on your first day as far as your body will allow without your becoming too fatigued. Record this distance or time in your journal, and push yourself daily to jog just a little farther than the previous day.

9. Exercise continuously during the endurance workout. Resting for longer than a few minutes will slow your metabolism, causing your body to work harder to reach its maximum functioning point again.

Tags: your body, free weights, number repetitions, each exercise, your workout, arms legs

Build Muscle Strength After Hospitalization

Resistance bands are useful in muscle strengthening after hospital stays.

The American Medical News reported in September 2008 that being in the hospital for just a few days can play a big part in muscle loss. A study conducted by St. Francis Xavier University in January 2009 found that people in the hospital can lose between 2 and 3 lbs of muscle mass a day. Called "deconditioning," this is a common problem, especially for elderly patients.

Instructions

1. Talk to a doctor about starting an exercise rehabilitation program, an important step before starting an exercise routine, especially if you have had an extended hospital stay. Your doctor will often recommend additional exercises for you to perform.

2. Exercise each muscle group at least two times a week after a hospital stay. Focus on exercises that use the full range of the muscles in each muscle group such as wall push-ups, shoulder presses, abdominal crunches and squats. Your movement might be restricted at first, but exercise, even with small movements, is beneficial. As your range of motion increases, increase the number of reps you do.

3. Use resistance bands to increase the pull on the muscles during exercise. Resistance bands work against muscles without adding extra weight that might strain them in the early stages of rehabilitation. The bands are available in different elasticities--from very pliant to very rigid. Start with a pliant band and work your way toward more resistance.

4. Add weight to your workout. Slowly begin to add--then increase--the amount of weight used in your workouts. You can use ankle and wrist weights or even cans of soup at home. If you go to a gym, use the smallest of the incremental weights on the machines, then move up as needed.

Tags: after hospital, each muscle, each muscle group, hospital stay, muscle group

Build Muscle From Sprinting

One way to build your muscles is through regular sprinting. The high-intensity action will break down your large leg muscles, forcing them to grow larger to compensate. Also, like all cardiovascular exercise, the balance and attention to form will force your other muscles to grow as well. The key to building muscle from sprinting is to do it correctly. Sprinting isn't just running fast -- it's using the right form to use the right muscles to gain both muscle and speed.

Instructions

1. Keep your head up and your back straight through the entire sprint -- except for the beginning acceleration phase. This will ensure your foot lands right under your hips, which will keep your running action smooth, which will in turn keep your muscles activated.

2. Keep your knees up. Your thighs should be parallel with the ground when your feet are at their highest position.

3. Pull your toes up as you run. Your toes are connected to your calves through tendons, so when you pull them up you will engage the calf muscles. By engaging them before your foot hits the ground, you will be preparing your calf muscles to fire again when you push off for the next step.

Tags: calf muscles, keep your, Keep your, which will, your foot, your muscles

Build Muscle

Building muscle takes time and some basic know-how!

One of the most frustrating things I encounter as a weightlifter and competitive athlete is how much time I see people wasting while "working out." This usually results in spending hours and hours at the gym--yet not accomplishing goals--and only leads to disappointment and lack of achievement. Training a muscle to grow is not an overnight process and takes some specific knowledge. Muscles need to be "isolated," "stressed," "rested" and "fed." Here are some steps to achieving this.

Instructions

1. Muscle groups need attention that is specific to their function and location in the body. Simply lifting weights without proper form will not isolate the muscle you are working on and growth will be minimal at best. Think about what the muscle does, how it functions and keep that in focus when training. Proper form that isolates a muscle should ALWAYS take precedence over the amount of weight you lift.

2. "Stress" the muscle. Muscles basically grow when they are "pushed" beyond their daily routine and function. They need to be pumped up (isolation is key here) and brought to a reasonable level of fatigue. The muscle has to work until it is tired inorder to grow.

3. The next phase should make logical sense. Once you have isolated and stressed the muscle you are working on it will need a period of rest. During this resting phase (anywhere from a day to several days) the muscle grows by various biochemical processes that help build it up. Working the same muscle group every day or too often will not add to growth. Rest is critical.

4. Feed your entire body. Many bodybuilding experts recommend 1 to 2 grams of lean protein a day for each pound of body weight. Honestly, this is often hard to accomplish. You will not believe how much GOOD PROTEIN you have to eat. For example, if you weigh 150 lbs., then ideally you should consume 150 to 300 grams of protein a day!

5. Building muscle is a great way to prevent many diseases (hypertension, bone fractures and osteoporosis to cite just a few) and stay healthy. You do not have to become a "muscle head" to benefit from weightlifting.

6. Muscle growth takes time. However, if you follow these VERY basic rules you will see progress in short order. There is nothing like seeing your body change to add to your motivation and commitment!

Tags: Building muscle, isolated stressed, muscle working, takes time

Build Mental Toughness For Basketball

Build Mental Toughness for Basketball

The best players and teams are not always the most athletically skilled--it is a combination of skills and mental toughness that separates the fair from the good--and the good from the great. Although Michael Jordan was superbly skilled--it was his ability to mentally focus that propelled him to become one of the greatest (if not the greatest) basketball players to ever play. In this article I will focus on some things that coaches can instill in their players and teams to improve mental toughness.

Instructions

1. Get commitment from each player and the entire team to pursue excellence (excellence as defined as maximizing full potential).

2. Guide the players in the powerful practice of visualization. It is a fact that human beings are more effective with things they have seen and done before. The mind does not distinguish the aspects of actual activity with visualized activity. Have the players become proficient at closing their eyes and visualizing themselves performing well in the setting that they will be experiencing in an upcoming game. Be sure they are as specific and vivid in their visualization as possible. For example, have them picture themselves and teammates in the correct uniform colors and on the court they will be playing, and to visualize the opponent and the fans in the stands as well. There is no limit to what can be visualized--playing good defense, boxing out, knocking down a three-pointer--the list goes on.

3. The basketball court and locker room should be "no-whine zones," free of any complaining or negative body language. This becomes contagious and is difficult to reverse; a positive team is a more focused team.

4. As a coach, you are the role model of mental toughness, poise and control. Do not panic or lose your focus on the task at hand. The players will feed off of your energy--positive or negative.

5. Always respect, but never fear the opponent. Never take a game for granted, as there are never guarantees. On the other hand, have confidence that you can play with any team. If you do not feel you can win, you have already lost. The entire team should be in a positive frame of mind.

6. Have a short memory. When a mistake is made, players should learn quickly from it and move on. Do not carry this mistake to the next play--with each mistake a player holds onto, it is like a 10-lb. weight on their back.

7. Have the team develop a symbol or mantra that they can use with one another to re-establish focus and control. An example can be a fist to the heart or saying the team name to remind the player that it is his/her responsibility to be focused.

Tags: Build Mental, Build Mental Toughness, entire team, mental toughness, Mental Toughness Basketball, players teams

Build Lean Body Mass

Build Lean Body Mass

Chiseled abs, shapely legs, toned arms - these can be yours when you increase your lean body mass and decrease your body fat percentage. Rev up your metabolism, improve your stamina and create the lean body you want by following these steps.

Instructions

1. Measure your body fat percentage (using a body-fat analyzer or body-fat scale) before making dietary or exercise changes; this way you'll be able to track your progress.

2. Strength train to build lean body mass. Work the major muscle groups, including the quadriceps (thighs), hamstrings, glutes (rear end), back, chest, shoulders, arms and abdominals. Look into home gyms that work as many different muscle groups as possible. Home gyms are frequently less expensive than a gym membership and more convenient to use.

3. Realize there is no such thing as spot reducing. You can increase the strength of a certain part of your body, but unless you shed the overall excess body fat, you won't be able to see the definition.

4. Expend more calories than you consume. Any activity, from mowing the lawn to vacuuming the carpet, burns calories and helps to create a caloric deficit, resulting in fat loss. Losing fat will help reveal your hidden muscles.

5. Include cardiovascular training in your workout. Aerobic exercise will increase the number of calories you burn and enhance your endurance.

6. Keep in mind that to lose one pound of fat, you have to create a calorie deficit of 3,500 calories. Reducing calorie consumption or increasing activity by 500 calories each day will result in one pound of fat loss per week. Keep an updated food and exercise journal to track your calorie intake and expenditure.

Tags: your body, body percentage, Build Lean, Lean Body Mass, muscle groups, track your, your body percentage

Change Netflix Into Hd On A Ps3

Change Netflix Into HD on a PS3

The PlayStation 3 gaming console, or more commonly known as PS3, is compatible with Netflix for TV show and movie streaming. Netflix has hundreds of videos available for live Internet streaming, some of which are in full HD. If you have found a Netflix show or movie labeled as HD but it doesn't show up as HD on your HDTV screen, you need to change the connection method you're using to connect your PS3 to your HDTV.

Instructions

1. Turn off your PS3 and disconnect the A/V (Audio/Video) cable from the back of it and your HDTV.

2. Connect the PS3 component AV cable or HDMI cable to the proper port on the back of your PS3 (the "AV MULTI OUT" connection for component or the "HDMI OUT" connection for HDMI), then to the matching connection type (Component or HDMI) on the back of your HDTV.

3. Turn on your PS3 and HDTV, then open the Netflix application on your PS3. Scroll to the desired HD TV show or movie and select it to begin playing it. It will now show up in full HD on your HDTV screen.

Tags: your HDTV, back your, show movie, back your HDTV, Change Netflix, Change Netflix Into, HDTV screen

Donate Clothes To A Catholic Charity

Donating your old gently used clothes to a Catholic Charity helps to clothe those in need.

"I was naked and you clothed me," said Christ (Matthew 25:36). Donating your old gently used clothes to a Catholic Charity helps to clothe those in need. Many Catholic Charities accept various donations, including clothing donations. With the economy tight, there are more calls for help that need answering. In addition to filling a spiritual impulse, donating your good used clothing is also a recognized tax deduction.

Instructions

1. Contact a local Catholic parish. You can either call or visit its website. Clothing donations need to be dropped off at specific locations. Not every Catholic Charity accepts clothes. For example, the New Hampshire Catholic Charities does not accept clothes; instead, clothing donations there are made through the St. Vincent de Paul Society.

2. Confirm the hours of operation for the location.

3. Drive to the specified location during its regular hours. For example, the Catholic Charities Emergency Services in St. Cloud, Minn. is only open Monday through Friday, 8 a.m. to 4 p.m. and Wednesdays 8 a.m. to 8 p.m.

4. Leave your donations at the specified location. For example, in St. Cloud donations are accepted at the southeast door only.

5. Remember to get your receipt if you wish to claim a deduction on your taxes.

Tags: Catholic Charity, Catholic Charities, Catholic Charity helps, Charity helps, Charity helps clothe, clothe those

Compare Food Storage Wraps

Plastic wrap, aluminum foil, wax paper and parchment paper are all types of storage wraps that can be used to keep food fresh. These products all have different features that you should be aware of before choosing a product. Add this to my Recipe Box.

Plastic Wrap/Cling Wrap

Small amounts of particles from these wraps can sometimes transfer into the food they are containing. Many plastic and cling wraps are made with PVC, also known as plasticisers, which is though to be a cancer-causing material. There is some controversy surrounding how PVC actually affects the body and how much of it actually leaches into food from your storage, but it is wise to choose a storage wrap that is PVC or plasticiser free. Manufacturers are not required to publish this information on their packaging, but most manufacturers of items that are PVC-free will put a note on the package to encourage consumers to purchase their products.

Plastic wrap also cannot be recycled or reused. When put in the microwave, it can release cancer-causing materials into your food. If you must microwave something in plastic wrap, make sure that none of the wrap is actually touching the food.

The good thing about plastic wrap is that it clings to the food you are wrapping, forming an airtight lock, which helps prevent freezer burn. Some types of plastic wrap, especially products given the name "cling wrap," will also cling to itself, which can be useful in wrapping foods.

Aluminum Foil

Aluminum foil also cannot be used in the microwave, since it's made from metal. It is very helpful in standard oven cooking as it is a conductor of heat and will warm your food faster.

Like plastic wrap, aluminum foil forms an airtight lock around what you are wrapping. Unlike plastic wrap, it does not cling to itself.

Aluminum foil can be recycled at any facility that recycles aluminum cans, so most people can throw it in with the rest of their recycling.

Wax Paper

Wax (or waxed) paper also keeps moisture in or out of a product. It can be microwaved, and you can actually put your vegetables inside a wax paper "tent" with a little bit of water to steam the vegetables in the microwave.

Wax paper cannot be used in the oven, as it will smoke, and also cannot be recycled.

Parchment Paper

Parchment paper is particularly useful in baking. Used to line cookie sheets or pans,it keeps your food from sticking to the pan. Parchment paper can also be used for storage and will keep moisture in or out in the same way as wax paper.

Parchment paper can be used in the microwave, but should not be used anywhere near an open flame, because it is paper and therefore easily flammable.

Parchment paper can be recycled where any paper is recycled.

Tags: also cannot, plastic wrap, your food, airtight lock, also cannot recycled, cannot recycled

Calculate S&P Returns With Dividends

Forgetting to include dividends in your calculation will underestimate your total return.

A simple way to invest in the stock market is to use an index fund. This investment is designed to match the progress of a specific market. The S&P 500 is a commonly used index fund. This index matches the prices of 500 large cap, actively traded companies in America. When calculating the return of your S&P 500 shares, you must include the impact of dividends and brokerage fees or you will not get a correct estimate of your investment performance. The simple return calculation accounts for dividends and brokerage fees and is a useful calculation for investors.

Instructions

Simple Return

1. Find the cost basis of your shares. This is the total cost of buying the shares. Add the initial S&P 500 stock purchase price to all brokerage fees to calculate the cost basis.

2. Calculate the net proceeds of selling the S&P 500 shares. Find the current market price of the S&P 500. Subtract brokerage fees to find the net proceeds of the sale.

3. Add the net proceeds to the amount of dividends paid while holding the share. This gives the total gain selling the share.

4. Divide the net proceeds and dividends by the cost basis of the share. Subtract 1 from this amount and you have the simple return of the S&P 500 with dividends.

5. Example: A share has a initial price of $4,000, a current price of $5,000, brokerage fees of $50, and total dividends of $500.

Return = (Net Proceeds+Dividends)/Cost Basis - 1

= ($4,950 + $500)/$4,050 - 1

= .3457 = 34.57 percent

Tags: brokerage fees, cost basis, dividends brokerage, dividends brokerage fees, fund This, index fund, index fund This

Eat And Drink For Cycling

Proper hydration is very important for any cyclist. And when you ride, you must eat well to avoid running out of energy, otherwise known as "bonking."

Instructions

1. Plan on drinking one 20-ounce bottle of water per hour of cycling, and more on hot days.

2. Consider energy drinks. If you carry two water bottles on your bike, try filling one with the energy drink and the other with plain water.

3. Know where you can stop for water on your rides. Plan ahead.

4. Consider a backpack hydration system. These can carry up to 100 ounces of liquid, and they also function as a miniature backpack for extra food or tools.

5. Have a good, nutritious meal an hour or more before you ride. Cycling burns a lot of calories - don't ride on an empty stomach or you'll be sorry.

6. Carry energy bars in your jersey. Plan on eating at least one for every two hours of cycling, or more if you get hungry.

7. Know where you can buy more food on your ride, and bring a few dollars with you. Sometimes that extra candy bar will make all the difference.

Tags: cycling more, Know where

Cure Inner Ear Dizziness

The inner ear controls balance partially. This is why you may experience some vertigo and dizziness when you have complications with your inner ear, such as an infection. You can combat the dizziness in a few simple steps. However, symptoms like dizziness can worsen if left untreated, so if dizziness persists, see a doctor.

Instructions

1. Sit still or lie down. If you are experiencing inner ear dizziness, get off your feet for a while and immobilize yourself. Do not move or turn rapidly.

2. Drink plenty of fluids. An integral step in combating the dizziness is drinking a lot of water. This will help you get over your dizziness and prevent dehydration, which can worsen symptoms.

3. Take deep breaths. When experiencing dizziness, taking six or seven deep breaths will increase oxygen flow and help lower your body's stress levels.

4. Change your diet. Reduce sodium and salt consumption. Vegetables and proteins will help stabilize your blood sugar.

5. Chew on ginger. Ginger root effectively treats many ailments, including dizziness and nausea. You can also boil it in water and make a calming tea, which, additionally, will help alleviate stress associated with dizziness.

Tags: will help, deep breaths

Convert An Mp3 To An Midi Online

MP3 is the most popular type of high-quality audio compression used for uploading songs to the Internet and listening to music on home computers and mobile devices. Ringtones are often in the MIDI (Musical Instrument Digital Interface) audio format, but in order to easily share these files with friends online, you'll need to convert them to MP3. A few online converters will easily convert MIDI files to MP3.

Instructions

Media Convert

1. Go to Media-convert.com.

2. Click the "Browse" button next to "File" and select your MP3.

3. Select "MIDI" from the "Input Format" drop-down menu under "Ringtone (Monophonic/Polyphonic)."

4. Select "MPEG-1/2 Audio Layer 3" (.mp3) from the second "Output Format" drop-down menu. Click the purple "OK" button.

Hamienet Online MIDI to MP3/WAV Converter

5. Go to Hamienet.com and click on the "MIDI to MP3 Converter" tab.

6. Click on the "Browse" button and select your MP3.

7. Configure the "Options" for the conversion to your preferences.

8. Click the "Convert" button.

Free MIDI Converter

9. Go to Free-midi-converter.com.

10. Click on "Browse" and select your MP3.

11. Click the "Convert" button.

12. Click on "Download converted midi file," or copy the HTML code to embed the MP3 on a web page.

Tags: Click Browse, MIDI Converter, select your, Browse button, Click Browse button, Click Convert, Click Convert button

Find A Tax Id Number Online

Find a Tax ID Number Online

Every legitimate business must have a tax ID number, also known as an Employer Identification Number or Federal Employer Identification Number. To find out whether or not a company is legitimate, check its tax ID number. It's easy to find a tax ID number online.

Instructions

1. Note the name, telephone number and address of the business for which you want to find the tax ID number.

2. Register with a website that specializes in federal tax identification look-up, such as FEIN Search, KnowX or FreeERISA. FreeERISA lets you find three tax ID numbers for free but charges for more. The other two websites charge a nominal fee for providing this information.

3. Pay the fee with a credit card or debit card through the website's payment portal.

4. Provide the information that the website asks for, such as the company's name, phone number and address.

5. Click "Submit" to see the business' tax ID number.

Tags: Employer Identification, Employer Identification Number, Find Number, find number, Find Number Online, Identification Number, number address

Do More Running Drills To Increase Speed And Efficiency

Here are more drills to develop total fitness for runners. They also exaggerate various aspects of the running motion, as well as isolate and work the specific muscles involved. They can potentially improve your running time.

Instructions

1. Do the first set of exercises in "Do Running Drills to Increase Speed and Efficiency" (see Related eHows). Then add these.

2. Try high-knee walking. This is an exaggerated sprint motion done in slow motion. Rise up on your toes, lock the ankles and lean slightly forward. Raise your leg as high as comfortably possible. Use your arms in the running motion. This is a difficult exercise, so go no more than 30 to 40 yards at a time.

3. Do high-knee jogging. This is the same exercise as high-knee walking, only you're jogging. It's still done in slow motion. You'll look like you're prancing. The heel doesn't touch the ground. Cover no more than 30 to 40 yards at a time.

4. Do standing long jumps. Start with your feet placed together flat on the ground. Jump forward with feet together, extending the legs from your hips to your toes. Use your arms to help propel you. Do this for 30 yards forward and 30 yards back.

Tags: done slow, done slow motion, Drills Increase, Drills Increase Speed, high-knee walking, Increase Speed

Buy Trail Running Shoes

Shoes are your most important piece of equipment in the sport of trail running. Here's buy the right pair.

Instructions

1. Buy shoes designed for trail running. Trail shoes usually have a more aggressive tread than road shoes. They're intended to help you on tight turns, on steep and slippery hills, and in situations where added support may mean the difference between a speedy run and a sprained ankle.

2. Read shoe reviews in major running magazines. Most publications print yearly lists of their favorites.

3. Plan to spend between $70 and $90 for your first pair of trail shoes. The best pair of shoes for you may not be the most expensive.

4. Go shoe shopping late in the day, when your feet have had time to swell to their maximum size. Go too early and you may end up with shoes that are too tight.

5. Shop around, try many different brands and styles, and compare prices for the ones you like most.

6. Make fit a priority. Have your feet measured by the salesperson and wear your running socks.

7. Try the shoes on. Walk around the store or, if the salesperson says it's OK, jog down the block.

8. Narrow your choices down to two or three pairs of shoes, then go with whatever feels best on your feet.

Tags: your feet

Develop Film In A Darkroom

The invention of the digital camera has made it possible for the world to take photographs without having to develop them in a darkroom. That doesn't mean that the discipline of photo developing should be lost forever; there is a certain satisfaction to watching your photos form on a sheet of photographic paper. Besides, you never know when you'll stumble across an old canister of film and want to have it developed. You will quickly find that the experience of developing your own film will make your home photos even more special.

Instructions

Develop Film in a Darkroom

1. Find a room that can be used as a darkroom. Most people with an at-home darkroom choose to use a closet or a bathroom. The best darkrooms are ones that aren’t against an exterior wall of your home. They shouldn’t have any windows, and the door should fit tightly into the door frame. The size of the darkroom isn’t important; what is critical is that you are able to block all light from entering the room. The best darkrooms have locks that can be locked from the inside. If you don’t have a lock, make sure you post a sign that forbids people from entering the room while you are developing your photos.

2. Install some lights so you can see what you are doing. The light bulbs you install in your darkroom need to be red. 15-watt bulbs usually work the best.

3. Make sure your developing tank is clean. Fill it with developing chemicals.

4. Load your film onto your spool, first making sure all light (except your red light) is off. The best way to load the film is to attach one end of the roll to the opening of the spool. Once the end is inserted, you can continue feeding the film to the spool by twisting the spool reel back and forth. Be very careful to handle only the edges of the film.

5. Presoaking your film is the next step in the developing process. Fill your developing tank with water and submerge the film. Allow it to soak for a minute before emptying the tank. Don’t be alarmed if the water turns blue or green; this is caused by dyes seeping out of the film’s paper backing.

6. Consult the Massive Development Chart (see Resources) and learn how long the film you’re developing needs to be kept in the chemicals.

7. Dilute your developing chemicals according to the Massive Development Chart.

8. Pour the developing chemicals into your developing tank. You only need enough to completely submerge your film. Cover your developing tank with the push cap. When the cover is in place, gently agitate the film for 10 seconds for each minute the film has to soak in the tank. Don’t forget to set your timer so you don't over-soak your film.

9. Hold your film under a gentle flow of water to remove any chemical residue, splotches and fingerprints.

10. Hang your film on a line and allow it to dry.

11. Once your film has dried, you will need to enlarge your photographs onto photographic paper.

Tags: your film, your developing, developing tank, your developing tank, developing chemicals, best darkrooms, Develop Film

Convert Beats Per Minute To Miles Per Hour

Matching your heart beats per minute to your miles per hour will help you achieve your running goals.

When you hear music with a fast beat, your body becomes more active because it interprets the beat as your heart rate. This is why fast music makes you want to dance and why slow-paced music relaxes you. Matching your beats per minute to miles per hour is a way to create a running playlist that will help you stay on course for your race pace and will help you to achieve your running and fitness goals.

Instructions

1. Work out the number of beats per minute, or bpm, in a song. You can do this by using online resources such as Vocalist, Softplatz or DJ BPM Studio (see Resources), or by listening to the music for 1 minute and making a mark on a piece of paper every time you hear a beat. Count the number of beats to determine the bpm.

2. Work out your average miles per hour, or mph, by picking a run for which you have an exact time and dividing the distance by the time. If you took 2 hours to run a 13-mile race, then you ran 6.5 mph. If you don't have these statistics on hand, calculate how long it takes you to run a mile, and calculate how far you could run in 1 hour at this pace. If it takes you 10 minutes to run a mile, you could run 6 miles in 1 hour, and so you are running at 6 mph.

3. Convert the bpm to mph using the following numbers: 6 mph is 150 bpm, 6.7 mph is 160 bpm, 7.5 mph is 170 bpm, 8.8 mph is 180 bpm, 10 to 12 mph is 190 bpm.

4. Match your music to your run. If you are planning on running at 7.5 mph, choose songs of 170 bpm. Your body will work to get in time with the music, which will help you to stay on your target pace. If you want to have a multipace run, mix up your tracks by starting slowly and then building up to a fast pace before slowing down toward the end of your run.

Tags: miles hour, will help, achieve your, achieve your running, beat your

Build Muscle With Whey Protein Supplements

Muscles use protein as fuel to help repair, rebuild, and maintain themselves after being used excessively during a workout. Whey protein supplements, when used with a balance of proper diet and exercise, can help build muscle.

Instructions

1. Do some research into the whey protein supplement that is going to work best for you. Some powders may have a lot of protein, but also have high amounts of sugar and fat. Take your time reading the nutrition labels, and finding a flavor variety that you like.

2. Do exercises that focus on one or two muscle groups per day. For example, work your chest and triceps muscles one day and your back and biceps the next. You want to get your muscles to a point where they are in need of fuel, and working out is the best way to achieve that.

3. When muscles are worked to the point of exhaustion using heavy weights and a high number of repetitions, they are essentially torn. Right after a workout, muscles are essentially looking for protein to help rebuild themselves larger to accommodate the heavy weights you're asking them to lift. Within 20 minutes of your workout ending, prepare a whey protein shake (with protein powder mixed with milk or water in a shaker cup or empty water bottle) and drink it. Measure the powder to include a serving of 30 to 40 g of whey protein.

4. Consume protein shakes throughout the day in order to meet your recommended daily value of protein. When trying to build muscle and working out consistently, plan to take in 1 1/2 to 2 g of protein per pound of body weight. For example, if you weigh 175 lbs., you should aim to consume 262 to 350 grams of protein per day.

5. Repeat the process of targeting one or two muscle groups per day and drinking a protein shake right afterward. Make sure you allow your entire body to rest for 1 to 2 days per week. By alternating muscle groups for each workout, it will give each group a 2- to 3-day period to rest before repeating. Muscles need time to utilize the protein you feed them and repair completely from the last workout.

Tags: muscle groups, build muscle, heavy weights, protein shake, whey protein

Build Muscles Slowly Without Weights

Gym memberships and weights are not required to tone muscles.

A weight-free workout can be completed practically anywhere. The convenience of being able to accomplish a workout at home, on vacation or at the office leads to an increased likelihood that you will stick to your workout regimen. Weight-free workouts rely on the weight of your body to complete difference exercises with minimal equipment. To build muscles slowly, a high number of repetitions (the number of times you do each exercise) are recommended with low amounts of resistance.

Instructions

1. Attach the pull-up bar to a doorway. Using a front grip, in which your palms face away from your body, grasp the bar at shoulder length. Pull your body to the top and then slowly lower your body. Steadily increase the amount you do until you can complete 12 repetitions. Pull-ups work your back and biceps.

2. Stand on the center of a resistance band. Holding the handles with your palms facing you, slowly curl your arms up until they reach your chest. Perform 12 repetitions and two to three sets to slowly build your bicep muscles.

3. Place one hand on the back of a chair for balance, and extend the other arm directly in front of you. Keep your feet shoulder-width apart. Slowly lower your body until your butt almost touches the floor. Slowly raise your body to complete the deep knee bend, which works your thighs, hips, glutes and legs. Complete six to 12 repetitions and two to three sets.

4. Stand on a staircase step with the balls of your feet on the surface and your heals extended off of the surface. Slowly raise up your body so you are standing on your toes and then slowly lower your body to the starting position. This exercise works your calf muscles.

5. Sit on the edge of a chair, and grasp the sides of it with your wrists facing toward your body. Slowly lower yourself as close to the floor as possible and then slowly raise your body. Make sure to only use your triceps--not your legs--to isolate the tricep muscles. Complete six to 12 repetitions and two to three sets.

6. Place your body in the standard push-up position. Lower your body down and then back up. Perform 12 to 15 repetitions. Rest for 1 minute, and then repeat to work your chest, shoulders and triceps. For a modified version, you may place your knees on the floor.

7. Lie on the floor, and place your hands behind your head. Complete 12 to 15 crunches. Rest for 1 minute, and then repeat to work your abdominal muscles.

Tags: your body, lower your, lower your body, raise your, raise your body, repetitions three

Eat For Better Skin

Avocados are rich in vitamin E, which is a powerful moisturizer.

Beauty advertisements would make people think that by simply applying a miracle potion, skin problems will be banished and beautiful skin will be the result. While applying topical creams and serums can help, the food you choose to feed your body plays a large role in the overall health of your skin. Vitamins and minerals play an essential role in a soft, supple and radiant complexion.

Instructions

1. Drink plenty of water throughout the day. Water is essential for flushing toxins out of the body and for helping to keep dry skin at bay. Avoid consuming too much caffeine, as caffeine dehydrates the body. When you do choose to consume caffeine, drink plenty of water afterward to replenish your body. Opt to drink green tea during the day; it is a powerful antioxidant that can help boost metabolism. Antioxidants are important for preventing sun damage and warding off free radicals.

2. Eat generous amounts of fruits and vegetables throughout the day that possess different color variations.Think of the variety of fruits and vegetables as a rainbow and try to include a "rainbow" of produce in your daily diet. Dark berries such as blueberries, blackberries and raspberries are high in antioxidants. Dark, leafy greens including spinach and kale are good for flushing toxins out of the body.

3. Include fatty fish such as salmon in your diet. Salmon is rich in astaxanthin, a carotenoid that increases the elasticity of the skin. Elasticity is important for maintaining a youthful complexion. In addition to astaxanthin, salmon is packed with omega-3 fatty acids, which are not only good for your skin, but also good for your heart and cardiovascular system. Dressing up your salmon with tomato sauce or other tomato dressing will pack a powerful punch for your skin, as tomatoes are high in lycopene, a carotenoid and antioxidant.

4. Opt for healthy snacks such as walnuts and almonds. Walnuts are another food rich in omega-3 fatty acids, and both nuts are high in Vitamin E, which is moisturizing and nourishing to the skin. A smooth, glowing complexion as well as shiny, silky hair are benefits that omega-3 fatty acids can help deliver. Portion control is important when snacking, especially with nuts, because they tend to have a high fat content. A handful should be plenty to soak up the beauty benefits.

Tags: fatty acids, omega-3 fatty, omega-3 fatty acids, your skin, flushing toxins, flushing toxins body, fruits vegetables

Choreograph An Aerobics Workout

Design the choreography of an aerobics workout to help your students get the most from their one hour session. It should combine several activities that enhance good cardiovascular techniques and primary muscle building exercises. You want to start out slow and increase to a more rapid pace for an effective workout.

Instructions

Choreograph the Aerobics Workout

1. Gear the workout toward the level of difficulty for the class you are conducting. If the workout is for yourself, explore what level you are at. Select music that compliments the rhythm of the workout.

2. Decide if you want to perform a low, mid or high-impact aerobics workout. For a beginner a low-impact class does not include the faster aerobic dance steps and is performed at a slower pace than a mid to high-level workout routine.

3. Select a form of aerobics to choreograph. If you are performing step aerobics, incorporate the movements and stretches that utilize the step bench. You can rely on the bench to be an aid in leverage for squats, crunches and a lift-off point for aerobic dance steps.

4. Choreograph a warm-up for the workout. This is the first activity you will perform in an aerobic workout. It is designed to stretch and loosen the muscles before the workout.

5. Incorporate breathing exercises in your workout to warm up the class. Combine the breathing techniques with knee bends and light aerobic steps. This will increase the heart rate gradually.

6. Plan the aerobic moves for the main part of the session. For a 1-hour class the primary activity should be between 35 and 40 minutes. Have a block filled with strictly dance moves, and then a block of focused exercises to tone particular areas of the body.

7. Arrange the cool-down for the workout. You want to slowly bring the heart rate back to normal and help relax the body. Visit AerobicChoreography.com to get resources for planning out an aerobic exercise session (see Resources below).

Tags: aerobic dance, aerobic dance steps, Choreograph Aerobics, Choreograph Aerobics Workout, dance steps, heart rate

Feed Fantail Pigeons

Fantail pigeons are a fancy variety but easy to feed and care for.

Distinguished by their long, beautiful fan-shaped tail, the fantail pigeon hails originally from India and is a member of the broad tail shaker species of pigeons. These smaller, attractive pigeons are often used as "dove" releases at weddings and other ceremonies because they can be trained as homing pigeons and will return to a roost after release. Though a fancy pigeon breed, fantail pigeons are easy to feed and care for.

Instructions

1. Feed pigeons a quality pigeon mix. Pigeons should always have feed and grain available. Check the feeding tray daily and refill when necessary. Birds should be able to eat as much as they want whenever they want.

2. Add grains to the commercial pigeon food. Grains that are good for fantail pigeons include whole corn, millet, Milo, wheat, barley, safflower, unpopped popcorn, green and white peas and buckwheat. Be sure grains are bug-free before offering them to your birds.

3. Make grit available at all times. Use grit that is specially formulated to aid in the digestion of pigeons and is rich in calcium.

4. Provide an avian vitamin D3 supplement. Follow dosage instructions that come with the supplement.

5. Offer your fantail pigeons seeds and nuts. Favorites for these birds are roasted unsalted peanuts, shelled, unsalted sunflower seeds, raw sesame seeds and hemp seeds. Seeds and nuts can be given whenever you like as a treat but shouldn't be the only staple in their diet.

6. Feed your fantail pigeons fresh veggies such as grated carrots, garlic greens, thawed frozen peas, kale, lettuce, sprouts and spinach leaves. Enzyme-rich fruits such as papaya are also welcome treats. Remove any uneaten vegetables or fruits daily so they don't rot. Again, these can be offered as treats, but the pigeons' main diet should be commercial pigeon pellets and grains.

7. Provide clean, fresh water at all times. Clean pigeon water sources twice daily. These are dirty birds that will foul the water quickly.

Tags: your fantail pigeons, commercial pigeon, easy feed, easy feed care, fantail pigeons, fantail pigeons

Choose Shoes For Osteoarthritis

You must try to eliminate all the pain you possibly can when you endure osteoarthritis. Your episodes of pain, and even swelling, should lower during the early and middle years of osteoarthritis with appropriate shoe decisions. Think logically when you choose shoes, and you'll find you have less inflammation.

Instructions

1. Select low to medium height heels over high-heeled shoes. Choose softer, better cushioned heel materials, such as rubber, whenever possible.

2. Deny the urge to get the latest sandals for summer wear, even though you are fashion conscious. Your need to be comfortable is much more important.

3. Avoid narrow, pointy-toed styles. These look stylish on super models, but they are impractical for someone dealing with osteoarthritis. In addition, wider shoes simply feel better.

4. Cushion the inside of your shoes with insoles. Also, select shoes that have laces and or straps for support. Your feet will thank you.

5. Buy the right orthopedic shoes from a health shoe store, such as Orthotebb (see Resources), located on the web. You can probably find other such stores in your area. Specialized care from a trained technician can get you on your way to comfortable toning of the legs.

6. Choose the shoes that appeal to you. Try them on and walk around the store. You should be able to feel how much more comfortable they are right off.

Tags: much more, shoes that

Exercise While Sitting Down

When you're bound to a computer and desk all day, it's sometimes difficult to get much exercise. However, it's important that you keep moving, even if you are tethered to your computer with tasks that keep you busy all day long. Keep your blood pumping with some simple exercises that can be done at your desk while sitting down. Read on to learn more.

Instructions

1. Practice good posture. This, alone, is one of the best exercises you can do for your body. By keeping your spine as straight as possible, it puts less pressure where pressure doesn't belong.

2. Stretch. Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.

3. Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.

4. Contract your stomach muscles. Tighten them up, hold them for a few seconds and release. Do this five or more times.

5. Exercise your knees. Place a rubber ball behind your knee and squeeze it eight to 12 times. Switch knees and repeat.

6. Do leg lifts. Lift your legs using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.

7. Lift weights. Using one- to three-pound weights, lift them with your arms. Do lifts to work your biceps and triceps. Lift the weights above your head.

8. Move. While working, talking on the phone or typing, move your body. This could mean bouncing or swinging your foot while sitting. Switch your weight in your chair. Do things to increase your movement while sitting.

Tags: while sitting, your arms, Lift weights, reduce chances, Stretch your, stretching your

Choose A Proper Running Shoe

Choosing a well-fitting running shoe is important to your running performance and your comfort. A proper-fitting running shoe can also decrease your risk of injury.

Instructions

The Best Fit

1. Pick a locally-owned running store. Franchises and large corporations can offer great deals on running shoes, but the sales staff often does not receive extensive training on fit running shoes.

2. Shop at the end of the day. Your feet naturally swell over the course of a day. Buying running shoes at the end of the day will ensure that your shoes fit, no matter what time you run.

3. Wear or take your old running shoes with you when you shop. An expert at shoe fitting will be able to look at your wear pattern on the soles and help you figure out what shoes would be best for you. If nothing else, you might be able to buy the new model year of your old shoes.

4. Know your pronation. Pronation is the lateral rolling that your foot makes when it strikes the pavement. Shoe makers are starting to design and mark their running shoes to help the consumer correct or support the different types of pronation. A great running store will be able to help you figure out your pronation. If you don’t have access to a great sales staff, you can do a simple home test. Tape a piece of paper on the floor. Walk over the paper with a wet foot. If the foot portion is very skinny with little definition of the big toe, then you underpronate. If the footprint looks normal sized, then you probably pronate normally. If the footprint looks wide with a heavy mark at the big toe and the ball of the foot, you probably overpronate.

5. Know your foot shape. Shoe manufacturers use both straight and curved lasts to make running shoes. Look at the print you made in Step 4. Does the center of the heel line up with or is close to the center of the ball of the foot? This is a straight foot. If the center of the heel lines up with the outer toes, you have a curved foot, and may need a shoe made on a curved last.

6. Buy good insoles. Many of the insoles in running shoes are designed to be removed and replaced with after-market insoles or custom orthotics.

Tags: running shoes, ball foot, center heel, footprint looks, help figure

Carry Both Backpack & Laptop Bags

Carry a backpack and laptop bag correctly to avoid back pain

Wearing a bag with heavy contents can cause strain on your neck and back. Whether you are a student or a worker, knowing the safest way to carry a heavy bag will help you in the long run and keep you from developing back or shoulder pain.

Instructions

1. Select a backpack that has padded straps that go over the shoulder. If you can locate a backpack with a metal frame, this will give you more support. Try a backpack with a waist belt, which helps evenly distribute the weight. This belt helps to push some of the weight on the hips, which is a stronger part of the body, so it is better able to sustain the weight.

2. Pack the bag so the books are centered in the middle of the bag and secured so they do not shift. Backpacks are the best choice for carrying weight because of their size, which can evenly distribute the weight, making the load easier to carry. A backpack also uses your back and abdominal muscles to carry the weight, which strengthens your core. Consider the style of backpack, the way you wear the backpack and the contents within the backpack as well. A backpack with extra pockets can also help out by distributing the weight. If you can, chose one that follows the contour of your body because that will also help with the weight.

3. Wear the backpack bag on your back. Letting it be slung low on your back will increase lower back pressure and cause immediate pain. Continued weight low on the back might have long-term effects on the spinal column, causing severe damage. If using a laptop bag, wear it like a backpack if possible. Put the most weight on your back and have the center part of the strap down across your chest. Wearing the bag like a purse will shift the weight to one side of the body and in turn cause more pressure on one side.

4. Walk as straight as possible when you have a backpack or laptop bag on your back. Make sure not to slump over or run fast. This will cause the weight to pressure one part of your body and cause possible back problems if done for a long amount of time. Adjust the straps as necessary to make sure the fit is snug and comfortable for you. Consider carrying some of the items in the bag to relieve some of the weight on your back.

Tags: your back, backpack with, also help, backpack laptop, distribute weight, evenly distribute, evenly distribute weight

Find Out How Fast You Run

Use this formula to find out how fast you're really running.

Whether you're training for a marathon, exercising to lose weight or just enjoying the great outdoors, running is a fun and healthy way to get outside and enjoy some fresh air while staying in shape. Many treadmills keep track of the distance you've traveled and your rate of speed, but if you're running in a park or down a few city blocks, you'll need to measure this yourself. There is an easy formula that you can use to determine your running speed.

Instructions

1. Calibrate your pedometer according to the user manual to ensure that it provides accurate readings of the distance you run. Confirm that your pedometer is turned on and working before beginning your run.

2. Hit the "Start" button on your stopwatch as soon as you begin running to keep track of your time.

3. Hit the "Stop" button on the stopwatch as soon as you finish running to get your total running time.

4. Divide your total running time in seconds by the distance in miles that you ran. For example, if you ran 2 miles in 1,000 seconds, divide 1,000 by 2 to get 500.

5. Divide the result from Step 4 by 60 to get the number of minutes that each mile took. For example, divide 500 by 60 to get an average of 8.3 minutes per mile.

Tags: keep track, running time, stopwatch soon, total running, total running time, your pedometer, your total

Buy Diesel Wholesale

Buying Diesel Jeans at wholesale prices will save you money.

If your wardrobe of Diesel jeans has overtaken your closet -- and your wallet -- buying them wholesale could be a cost-effective option. It will take some research and effort on your part, but once you discover an outlet, you'll never have to pay the full retail price again. Does this Spark an idea?

Use Your Network to Access Wholesale Markets

Ask your friends, family, work colleagues, and/or neighbors if they have access to wholesale markets. If not, they may know someone who owns or is a buyer for a retail store and can help you get the wholesale price on one or two pairs of jeans, especially if they can include it in a minimum lot of jeans they are purchasing to sell in their own boutique.

Locate Wholesale Suppliers

Register for business-to-business Internet sites, such as Tradekey or Alibaba, that have access to wholesalers and specialize in facilitating global trade. However, be careful with the vendors you choose and do a background check to qualify them. Note: you also may need a business license or reseller license when doing transactions with these businesses, so make sure you have one on hand if you plan to try this option.

Join Members-Only Shopping Sites

Invitation-only member shopping sites, such as Rue La La or Gilt, often provide specifically targeted Diesel sales that allow their members to purchase items at up to 90 percent off retail prices. Sales usually run for 36 hours, so make sure you keep an eye out for when these sales are available.

Go to Sample Sales

Score wholesale bargains at sample sales.

Sample sales are often used by retailers to discard excess merchandise, and you can usually score jeans at wholesale costs. However, it is somewhat difficult to determine the date and time of the sample sales, although there are websites that list information about sample sales, such as Whsale.com. There also are sample sale websites such as Ilovesamplesalesonline.com.

Tags: sample sales, have access, make sure, sites such

Cope With A Cheating Spouse Or Partner

Finding out your loved one has been cheating on you can leave you feeling a whirlwind of negative emotions. Anger, hurt, distress, shock, vengeance and depression can make you feel like a rabbit in the headlights and unsure of your next move.

Instructions

1. Before putting an end to your marriage or relationship, determine if there is anything worth salvaging. Continuing to live under the same roof may feel uncomfortable in the short-term, but in the long-term it can allow for some sort of reconciliation to occur. While you may never be a couple again, you might be able to retain a level of civility.

2. Use your time together to determine the routes of the affair. To be honest, your partner may have no idea why they have strayed, but there are bound to be underlying problems, which if worked on, can salvage your relationship.

3. By observing your partner closely, you can gain insight into their moods as well as the nature of their affair. Understanding this can help you realise whether this liasion was a 'flash in the pan', purely physical, an escape route or, (highly unlikely) a full-blown romantic relationship which just could not be avoided.

4. Resist the urge to air your dirty laundry in public by being selective about whom you tell about the affair. While you need support at this time, chances are you won't get it from your cheating partner's friends or family. Infact, telling them could produce really negative effects. Rather than feeling like you have a weight off your chest, you may fall prey to any negative feelings they have harboured about you over the years.

5. Denying an affair may make things easier, but it won't necessarily make it all go away. When confronting your cheating partner, remain calm and always ensure you are mentally and emotionally well-prepared. Rather than throw out the accusation, always back yourself up with proof. Accusations can be easily cast aside by a serial cheater.

6. When dealing with the "other woman" or the "other man", the best advice is: don't! While you may be curious about them, resist the urge to become obsessed by them. Chances are revenge will be high on your agenda. Taking revenge on a third party not only ignores the fact that it was your spouse that did that dirty on you, it can put you in trouble with the law.

7. After confronting your partner, it may take days or weeks to determine what you both want. This time can actually be cathartic as you can both openly communicate your needs, wants and desires to each other. Chatting so freely, without concern for the future of your relationship, can actually help you build a foundation. Whether you wish to be friends or more, spending time discussing the breakdown of your relationship will help clear the air.

Tags: your partner, your relationship, cheating partner, confronting your, Rather than, they have

Connect A Subwoofer To A Home Audio System

Home subwoofer

A powered subwoofer adds a new dimension of sound to your home audio system. It will improve the bass response in your music and bring out the sound effects in shows played on your home theater system. There are two ways to connect a subwoofer to a home audio system. The one you use will depend on the type of receiver or amplifier in your system.

Instructions

1. Examine the back of your subwoofer and identify a single RCA-style input marked as either "Line In" or "LFE." Locate a set of speaker wire terminals marked as either "Speaker In" or "High Level In." There will also be a corresponding set of speaker terminals marked "Speaker Out" or "High Level Out."

2. Examine the back of your receiver for an RCA output marked "LFE" or "Sub Out." If your receiver has this output, proceed to Step 3. If your receiver does not have this output, proceed to Step 4.

3. Connect a subwoofer cable from the "LFE" or "Sub Out" RCA connection to the corresponding connection on the subwoofer. This directs the low-frequency information from your receiver to the subwoofer for amplification. It is the most common connection used with home theater receivers in which a channel of information is set aside for low-frequency effects.

4. Connect speaker wire between the speaker outputs of your receiver and the speaker inputs of the subwoofer. Go from "out" of the receiver to "in" on the subwoofer. Connect the right speaker output of the receiver to the right speaker input of the sub and then the left output to the left input.

5. Connect speaker wire from the "speaker" or "high level" outputs of the subwoofer to your stereo speakers. The subwoofer will filter out the low frequencies, amplify them, and pass on the rest of the information to the speakers.

6. If your subwoofer has a "low-pass" control knob, set it to 100 Hz and then adjust to taste as you listen. Setting it higher will send higher notes to the sub, whereas setting it lower will restrict the sub to the very lowest frequencies.

7. Plug your subwoofer into a 110-volt outlet and power it up.

Tags: your receiver, speaker wire, your subwoofer, audio system will, back your, Connect speaker

Compare & Buy Pointofuse 20 Gallon Water Heaters

The average American shower uses 12 gallons of heated water, the average tub bath only nine, though the bath may use more water over all.

Smaller tanks heating water closer to the rooms where it will be used are changing standards for household plumbing and lowering the energy spent to keep water hot for hours when none is needed. The U.S. Department of Energy's Energy Savers website recommends considering what fuel you'll use, energy efficiency and actual operating costs, as well as size, when considering which 20-gallon water heaters may best meet your family's needs. Does this Spark an idea?

Instructions

1. Determine which fuel you will use. Availability will be the first consideration. If you have natural-gas or propane service, it may reach only the lower floors of your house. To get the benefits of heating your water where it's used, you'll want to have at least one tank to serve the upstairs bathroom(s), and this may dictate using an electric heater, at least for that application. You might also be able to use passive or active solar-heating systems; most of these, except in very sunny and warm climates and unshaded settings, will heat the water you use indirectly, by running the sun-warmed water through a closed coil within the storage tank.

2. Learn the energy factor (EF) rating for each system you're considering. This measure of energy efficiency is calculated from the amount of energy transferred into the water as heat for each standardized unit of fuel burned over a typical day. The figures are usually stated in system manufacturers' literature; the higher the figure, the more efficient the system. Solar-powered heaters are rated for solar energy factor (SEF) and solar fraction (SF); though the solar heating itself burns no energy, many solar water heaters must rely on backup from other energy sources. The solar fraction, typically more than 0.5, is the percentage of water-heating energy that will be supplied by the sun. It's then calculated into SEF for an overall efficiency that system manufacturers typically report around 2 or 3 of a possible 11.

3. Factor energy efficiency into purchase or installation costs, which may be higher for more efficient systems, and life-cycle operating costs, which should be lower. Use these figures to compare the costs of different new systems you're considering. In the same way, you can compare the initial cost of one or more new systems and their operating costs to what you're paying now for hot water. Divide the initial cost of the new systems (or the difference in initial costs between two systems) by the annual operating savings between systems, and you'll see how soon the new systems will pay back your investment.

Tags: energy efficiency, operating costs, between systems, costs which, energy factor

Find A 2nd Job

A second job is useful in many aspects from providing an extra income to enabling you to explore career options that you're passionate about. Your second job can also assist in your mobility up the career ladder, build your confidence, provide financial security, buffer a layoff and broaden your skill base.

Instructions

1. Decide on the industry that you would like to obtain a second job in. If you have a passion in a certain area, take the opportunity to find a second job in that industry. Then do research on the position you desire and obtain the required education. Also decide on the type of skills that you have that can be transferred to other positions. Obtain experience in the industry by volunteering.

2. Narrow down the location for your second job. Consider the amount of time you are willing to spend traveling and how much transportation will cost. Decide if it would be more convenient for your second job to be near your first job or home. If you are thinking about relocating to a different city, obtaining a second job in that city could ease your future transition. Also think about the pros and cons of having the second job located in a rural, urban or suburban setting.

3. Figure out any scheduling issues. Decide whether you want a second part-time job, a job for the weekends or a full-time job. If the hours of your first job are consistent, determine your availability for your second job. This will prevent any clashes in the future. The type of hours that you available will narrow down the industry of your second job.

4. Locate a community career center or organization. If you are a college graduate, visit the career center to learn about open positions that are not advertised to the public. Community skill development centers also provide education and have services for job placement.

5. Alert your references about your search for a second job. Since you already have a job they may not be expecting you to be job searching. Continue to maintain a relationship with your references through informal lunches and periodic visits. Give your references an update on your skills and education to give them an accurate view of your professional growth.

6. Begin inquiring for a job within your established network. Ask trusted associates about leads to a second job. If you've held previous positions, contact those colleagues about your job search. Also take advantage of social networking such as LinkedIn to obtain information about job openings.

7. Contact a temporary job agency within your field of interest to get your foot in the door. Polish your resume and cover letter so that you will stand out and seem professional. Develop defined career goals to demonstrate to the temporary agency that you serious about obtaining a second job.

8. Search through classified ads and go to job fairs. These are the most competitive methods of obtaining a position, but they sharpen your job searching skills. Circle in the newspaper the positions that appeal to you the most and immediately contact those employers. Go to specific professional websites such as the National Tutoring Association (ntatutor.com) to learn about job fairs, professional conferences or open positions.

9. Directly contact the institutions that you desire to work for. Richard N. Bolles, author of "What Color Is Your Parachute?" says, "Face-to face means that you physically go to the places where you would like to work, rather than sending a piece of paper, such as a resume or covering letter." Contact the manager or human resources department for an informal interview. During the interview show your genuine interest by talking about your experience and market your skills by talking about your past accomplishments.

Tags: your second, about your, your references, about your search, career center, contact those

Donate Old Clothes

Clothes

Donating clothing you no longer wear is an admirable use of your time. You will feel good knowing that needy families can get good use out of your old clothes. It takes a little bit of your time to go through your clothing and prepare it for donating, but it is well worth the effort. You can even get a receipt for your donation, which will benefit you come tax time.

Instructions

1. Go through your clothes. Remove items that have stains, holes or rips; donate only clothes in good enough condition that even you would buy them. Check to see if you have any shoes that are in good condition as well as coats, hats, scarves and gloves. Most thrift stores also accept bracelets, rings and necklaces.

2. Fold your clothes and pack them in a box. When packing shoes and socks, make sure you keep them in pairs; shoe laces can be tied together, and socks can be folded down over each other. If you do not have boxes and plan on donating the clothes in person, you can place the folded clothes in a shopping bag.

3. Itemize in a notebook what you are packing for donation. You need only do this if you are requesting a tax receipt. Clothing donations are tax deductible.

4. Place a sticky label on each of the boxes and bags, noting on the label what is inside. For instance, one bag may read "Children's winter clothing, size 5T."

5. Take your clothing to donation bins set up by the Salvation Army if you don't need a receipt for them. These bins are usually located near shopping plazas and grocery stores.

6. Take your old clothing to a thrift store and have the clerk give you a receipt for your taxes. Or take your clothes to your local Salvation Army or Goodwill store, requesting a tax receipt if desired. The Salvation Army may also be willing to pick up your items if you have a large amount of clothing to donate.

7. Mail your clothing to the nearest Salvation Army facility. If you do this, include a self-addressed, stamped envelope so you can be sent a tax receipt. Keep your postage receipt because it is tax deductible as well.

Tags: Salvation Army, your clothes, your clothing, receipt your, requesting receipt, Take your clothing

Complete A Sprint Triathlon

Triathlon

Triathlons have become increasingly popular over the last decade. It is a celebration and competition of 3 sports--swimming, biking and running. Triathlons can be intimidating to the novice. There are four distance levels of triathlon competition: the Sprint, the Olympic, the Half Iron, and the Ironman. Athletes of any age can compete in triathlons, and the events are a great way to stay fit. For those interested in entering the world of triathlons, training and completing a sprint distance is the first step.

Instructions

Pre-race Training

1. Plan your training to start 12 weeks or more before your scheduled event. Ideally, you should already be able to swim, bike and run for 30 minutes at a time prior to event training.

2. Train 4 to 5 days per week. Allow 2 days of complete rest. If you do not include rest in the schedule, you run the chance of injury.

3. Swim laps during each active day of the training program. Freestyle is the most popular stroke because it is considered efficient for speed and distance. You can also compete using breast stroke or side stroke. In the pool, focus on time spent swimming without stopping.

4. Bike on routes that incorporate the types of features on your race route. This will prepare you in advance for the challenges you are likely to face. Training on a stationary bike is also good, but it should be in balance with regular cycling.

5. Create a running schedule to practice both distance and sprint runs. For distance days, run your normal pace for a set distance or time (2 miles or 20 minutes, for example). On sprint days, sprint for a set distance or time (100 yards or 30 seconds). Walk for 5 minutes in intervals. This will help you increase your overall pace.

The Race

6. Prepare a bag the night before the race that includes everything you will need for the triathlon (see "Things You Need" list above).

7. Check in at the race as soon as you get there. Pick up your assigned racing number and spot in the transition zone.

8. Go to the transition zone. This is the area you go through twice during the race. Mark where you are in regards to the swim exit, bike exit and run exit.

9. Strap your timing chip to your ankle using the given band. Go to the body marking area to have your numbers written on your arms, hands and legs.

10. Rack your bike. Hang your helmet off the seat or handle bars. Make sure your water bottles are full. Put one in the water cage on your bike. Put the numbers on your bike and on your running jersey.

11. Spread one towel on the ground. Put your biking and running clothes out. Unlace your shoes. Put them next to the pan filled with water. The pan of water is to rinse your feet after the swim for open water swims.

12. Move to the swim start. Find the group that matches your swim cap color. Swimmers will be grouped in ages or ability levels.

13. Run after finishing the swim to your transition area. Quickly put on your biking clothes, shoes and helmet. Walk or run your bike to the bike start. Mount it only when the officials tell you to do so.

14. Jump off your bike at the end of the bike course. Run back to the transition area to rack your bike. Begin the running part of the competition. Change your shoes if you use bike clips.

15. Drink water at aid stations during the run.

16. Run or walk across the finish line and smile!

Tags: your bike, bike bike, biking running, distance time, sprint distance

Determine How Much Water To Drink

Water Jug

Most people have all heard that you should drink 8 ounces of water each day. However, this is a general statement and isn't true for everyone. For example, you can't expect a 10-year-old to drink as much water as a 30-year-old. There is a formula based on an individual's weight that will determine how much water you should drink each day. This is much more accurate and specific to each individual. Add this to my Recipe Box.

Instructions

1. Decide whether you are physically active on a regular basis or not. This is important in determining how much water to drink. The more active you are, the more water you will need to consume because you will be losing water from your body as you exercise.

2. Take your body weight in pounds and multiply it by 50 percent, if you are not very active. For example, if you weight 150 lbs., your number would be 75. This is the amount in ounces that you must drink each day.

3. Multiply your body weight by 60 percent, if you are moderately active. That means a person weighing 150 lbs. would need to consume 90 ounces of water per day.

4. Multiply your body weight by 70 percent if you are highly active each day. The number you get is the amount of ounces you need to drink in water daily. For example, a person weighing 150 lbs. would need to drink 105 ounces of water.

5. Add an extra 8 ounces of water to your total if you live in a warm climate. If the climate is hot and dry most of the time, add 16 ounces to your total. This will keep your body properly hydrated.

Tags: your body, ounces water, body weight, your body weight, amount ounces

Earn A Degree Online

Earn a Degree Online

If you long to earn a degree but you work full time and have children at home, you may feel that going back to school is not an option. You just don't have time to commit to an academic career. Despite the fact that those who have college degrees earn more money than high school graduates, many people still are unable to find time to earn a college degree when they have family responsibilities. One way to get that important diploma is to consider earning a degree online. In today's world, a degree earned through distance education is just as respectable as a degree earned at a brick-and-mortar school.

Instructions

1. Earn a high school diploma or GED. Most colleges require that their students be high school graduates.

2. Determine if you are a good candidate for earning a degree online. Not everyone is suited to distance education. Some people do better when they are sitting in a classroom with other students and can interact with the professor face to face. Other people have no problem working on their own and do not need constant feedback from instructors and classmates. They can work independently and stick to their own schedule.

3. Decide on a major. Do you want a business degree, or do you prefer the education field? Are you a math whiz, or do you enjoy psychology? The answers to these and similar questions will help you decide what you would like to major in.

4. Choose which university you would like to attend online. Nowadays, many online schools vie for future students' attention, and choosing one can be difficult. First, make sure the college is accredited by the U.S. Department of Education. Choose a school that offers a program that interests you. If you want to earn a bachelor's degree, don't enroll in a school that offers only associate's degrees unless you plan to transfer after you earn an associate's.

5. Apply for financial aid or scholarships. Investigate whether or not your employer offers tuition reimbursement, or if they will pay your tuition upfront.

6. Apply to the online college of your choice. Once you are accepted and you have figured out how you will pay for the courses, you can begin the program. Decide how many classes you can reasonably handle. You probably won't be able to enroll full time if you also work full time.

7. Stay in constant contact with your college counselor as you progress through your degree program.

Tags: full time, high school, degree earned, Degree Online, degree online, distance education, Earn Degree

Darn A Sock

Darn a Sock

You can use the darning technique to repair small holes in socks and other clothing. With a darning needle and yarn, you'll form a network of stitches across the gap. Does this Spark an idea?

Instructions

1. Find thread or yarn that matches the sock in color and texture; you can use embroidery floss (a type of thread) to repair a crew sock, while wool yarn is appropriate for a wool sock. Choose a darning needle as well.

2. Place a lightbulb in the sock and position the hole over the lightbulb. Your needle will glide smoothly over the bulb's surface, making your stitching go faster.

3. Thread the darning needle with the yarn or thread and leave the end unknotted. The darning process should create a tight weave that makes knots unnecessary.

4. Start your work on either side of the hole. Take several small vertical running stitches in the intact fabric of the sock, about 1/2 inch to the left or right of the hole. Turn the sock upside down and make another row of stitches next to the first.

5. Increase the number of running stitches you make as you come closer to the hole. When you reach the point at which the hole begins, your stitching line should extend from 1/2 inch above the hole to 1/2 inch below it.

6. Continue making vertical running stitches. When your stitching reaches the hole, take your thread or yarn over the hole and into the fabric on the other side, forming what resembles a vertical bridge over the hole. Stitching should extend 1/2 inch beyond the hole at both the top and bottom edges.

7. Cut the thread end once you have covered the hole with vertical threads and extended the stitching 1/2 inch past it so that both sides of the hole look identical.

8. Thread your darning needle and begin your work 1/2 inch from either side of the hole at either the top or bottom. Take the threaded needle and weave it under and over the vertical threads that cover the hole (as well as the vertical threads that lie within 1/2 inch of the hole).

9. Turn the sock upside down once you reach the opposite end of the hole, and weave another yarn strand next to the first. Continue stitching back and forth until you've completely filled the hole. Trim excess thread.

Tags: darning needle, running stitches, vertical threads, your stitching, Darn Sock

Change Netflix Preferences

Thousands of titles, super-fast shipping and an easy-to-use website are just a few of the reasons why millions are now Netflix members. One of the most commonly asked questions about the service is change Netflix preferences. Whether you want to change your address, adjust the number of DVDs shipped to you at a time or switch to HD discs, here is change your Netflix preferences.

Instructions

1. Go to the Netflix homepage and log in with your username and password and then click on the Continue button.

2. Choose your account. A link near the top of the page gives you the option of changing your account options. This is where you change your Netflix preferences.

3. Select the item of your choice. From the account screen, you can change your shipping address, set up profiles, and change payment options, passwords and membership plans. You can also view your billing and rental history to see what movies you've already rented.

4. Change your account preferences. Toward the bottom of the screen is where you change your Netflix preferences. First you have the option to change your format preferences. This is where you go to change to HD discs or Blu-ray format. You also have the option to add or remove newsletter subscriptions, or enable the extra movie information and a drag-and-drop queue.

Tags: Netflix preferences, change your, change your, change your Netflix, where change, your account

Dress Like Sarah Michelle Gellar

Dress Like Sarah Michelle Gellar

Sarah Michelle Gellar began acting when she was just a child so she knows the importance of fashion and personal style. In the early years she favored looser clothing and lots of makeup, but slowly evolved following her time on the television series Buffy the Vampire Slayer. If you want to dress like Gellar, know the importance of flattering lines and great accessories.

Instructions

1. Take the glamour route for big ticket events and holiday parties by following icons like Audrey Hepburn. Gellar often mimics this fashion icon by pairing a sleek clutch bag with a little black dress.

2. Pick vintage dresses for Hollywood parties and red carpet events. The actress dazzled press and fashion journalists when she picked a vintage Chloe dress for an event at American Film Institute.

3. Wear heels that are at least three inches tall whether you're shopping with friends or going out to dinner. This petite actress loves heels that make her look and feel like she's much taller.

4. Accentuate your best feature at all times. Gellar loves her shoulders and often wears strapless dresses and asymmetrical tops to draw attention to her shoulders.

5. Work only one trend at a time just like Gellar. Sarah loves trends and trendy clothing, but she knows that if she wears a hounds tooth coat, she needs to leave the other trends at home.

6. Carry a large or oversized bag from Chanel of Gucci when you're out shopping. To reduce the amount of plastic bags she gets while shopping, Gellar stuffs her bags full of her purchases.

7. Add accessories like a long gold chain or a pair of large sunglasses. Taking a page from old Hollywood icons, Gellar almost always wears a long necklace and big sunglasses when she's not on the red carpet.

Tags: Michelle Gellar, Sarah Michelle, Sarah Michelle Gellar, Dress Like Sarah, Gellar Sarah, heels that, like Gellar

Choose The Best Mp3 Player For You

MP3 players are a highly personal and highly customizable bits of gadgetry. There is a player for just about everyone with every kind of lifestyle. When do you listen to music? How much music do you have? No matter the answers to these questions, here's choose the best MP3 player for you.

Instructions

1. Consider your price range. How much can you spend on an MP3 player? This will immediately narrow the field. But don't feel compelled to max out your card.

2. Check the storage space. How much music do you have? Do you think you'd listen to all of it on your MP3 player?

3. Look at the special features. If you work out or play hard, you might want a splash-resistant player, or at least a waterproof skin to cover it.

4. Consider a video feature. One justification for an enlarged hard drive is if you want to store pictures and video on your portable media player.

5. Consider radio options. There are some players that will both receive FM radio stations as well as broadcast a station to your radio through which you can play MP3s in your car.

6. Take a test drive. Go to your local store and try out the controls, bring some headphones for a listen and see how you like handling and carrying the MP3 player.

7. Shop around online. Internet shopping can very often meet or beat local prices, and it allows you to check many vendors in a very short amount of time.

Tags: much music, much music have, music have