Design Your Own Tickets For A Dinner Fundraiser

You have planned the perfect fundraising dinner; you have purchased all the right foods and your home or meeting hall is decorated to the tee. Now all you have to do is design the perfect ticket for this fundraiser dinner. No need to pay a printing company to design and print them. All you need is Microsoft's Publisher 2008 (or later) and some card stock paper.

Instructions

Designing the Tickets

1. Sketch out on a piece of paper what you would like to include on the dinner ticket. Think of possible clip art and photos. The normal size of a ticket is 8.5 inches by 3.66 inches. You can print them on 8 1/2 by 11 card stock.

2. Open Microsoft Publisher 2008. The first screen will list all available templates. Click on "With Compliments Cards." The compliment card is a standard ticket.

3. Double click on any of the card designs. Note: you can change the card/ticket after you make your selection, so any of the cards will work.

4. Delete any design element you don't like. Keep at least one text box.

5. Type in your text first and then insert your clip art/photo. To insert a picture or clip art, click "Insert," "Picture" then "Clip Art" to pick from Microsoft's Clip Art Gallery or "From File" to insert a photograph you have stored on your computer. Pictures and clip art can then be positioned on your card/ticket. There is even an option for scanning a picture into Publisher from under this "Insert" menu.

6. Click "File," "Save As" to save your file after you are done designing the ticket.

Inserting the Sequential Tracking Number & Printing the Tickets

7. Open Microsoft Excel. A blank workbook will appear. Determine how many tickets you will need to print. Type into each cell of Column A a number for each ticket you will print (you can start your numbers with 1, 2, 3, 4 or pick a random starting point like 11, 13 or 15). Each number will appear on a different ticket so you will have a way of tracking each ticket. Keep typing down "Column A" until you have a number for each ticket.

8. Click "File," "Save As." Name the file "Numbers" or something similar. Save the file in your "My Documents" folder. Click "File," and "Exit."

9. Return to Microsoft Publisher, click "Mailings and Catalogs." Then click "Mail Merge."

10. Click "Use an existing list" under the "Create Recipient list" heading on the left side of the screen (this is within a box labeled "Mail Merge." Then click "Next: Create or connect to a recipient list" at the bottom of that box.

11. Double click on the filename of your numbers file. If you saved the file as "Numbers," then double click on that filename.

12. Double click on "C:\Document...\Numbers.xlsx" or whatever name you saved the Excel file to. This will be under the heading "Create recipient list." A box will appear next---"Click "Mail Merge Recipients." Click "OK" on the box. This box shows each number you entered into the Microsoft Excel workbook.

13. Click "Next: Prepare your publication" at the bottom of the "Mail Merge" box. Double click on the number located inside of the box under the heading "Prepare your publication." An "x" will now appear within a box on your dinner ticket. You can position this box anywhere on the ticket. This is the placeholder for your tracking number.

14. Click on "Next: Create merged publication." The first number of your set of tracking numbers will now appear in the placeholder box.

15. Double click on "Print preview..." under the "Create merged publications" heading. Each card will appear with a different number.

16. Load your card stock and click "Print..." to print your final cards.

Tags: will appear, Double click, Mail Merge, card stock, Click File, each ticket

Donate Used Career Clothes To Poor Women

Donate your used career clothing to a charitable cause.

The average American throws away almost 70 pounds of clothing yearly, according to the Charity Guide website. Many articles of clothing will end up in landfills rather than in the arms of those who need them most. Gathering up your old career clothing and giving it to someone in need will help them to obtain and maintain a job to help support themselves and their family. Many charitable companies are set up across the United States to accept career clothing and distribute it by need or through their national stores.

Instructions

1. Wash and dry your career clothing and check for any signs of tear. Mend the items if needed and fold them or hang them on hangers. Take an inventory of all of your items to present to the charity for a receipt to claim on your taxes. Neatly place the career clothing in a bag or box for easy transit. Include any applicable accessories including belts, shoes, hosiery if available. Regardless of the size of your donation, any amount will help those who are in need of career clothing.

2. Look through your local phone book for charitable organizations to donate your clothing. Decide on a company that will provide the clothing to poor women in need, or those who will sell them to the public for a discounted price. Call each organization and ask them exactly how the donation process works and where their local offices are. Knowing where the sales revenue goes from those who sell the items will help you decide which organization is best to donate to. The Salvation Army places donations in their stores, and the money generated supports Adult Rehabilitation Services. The Woman's Alliance provides clothes to women who need them to begin their career. The sales from Goodwill help provide job training and placement services for job seekers and help for those who do not have proper education or experience, and those with disabilities.

3. Unload the items from your vehicle with help from someone at the organization or carry the boxes or bags inside once you reach your destination. Someone will be willing to assist you with your drop off and provide you with your tax document as mentioned before. Rather than the tax benefit, the best part about donating used career clothes is their continued use for those in need.

Tags: career clothing, those need, will help, help those, need them, with your, women need

Choose The Right Size Bike

Cannondale T2000

Buying the right size bike is extremely important for your riding comfort, and safety. A properly-fitted bike is a bike you will be more likely to use. It's easy to choose the right size bike if you know your measurements.

Instructions

1. In order to decipher a bike sizing chart (the ones that talk about top-tube length and stand-over height), you'll need to know a couple of your measurements. Grab a tape measure, large hardback book (like a coffee table book), a pen and pad, and a friend.

2. Stand against a wall with your feet shoulder-width apart. Make sure you wear shoes during this procedure (wearing your cycling shoes is best).

Place the spine of the book against your crotch (as far up as it will go) and the bottom edge of the book against the door. Have your friend measure from the top edge of the book straight down to the floor. This is your "inseam" length. Write it down.

3. Keeping the book in place, have your friend measure from the same top edge of the book up to the "V" in your neck (right above your sternum).

NOTE: make sure the tape measure is straight up and not angled back from the book edge to your neck.

This is your torso length. Write it down.

4. You can now remove the book. It's time to measure your arm length. Stretch one arm out to your side, holding it parallel to the floor, and make a fist. Turn your fist so your thumb is the closest part of your hand to the ceiling.

Have your friend measure from the end of your collarbone to the center of your closed fist. This is your arm length. Write it down.

5. Now we need to put all these measurements to good use.

When a bike sizing chart talks about stand-over height, you'll need your inseam length to determine your clearance. Follow this guideline for different bikes:

-Road bikes need 1" to 2" of clearance.

-Mountain and Commuting bikes need 2" to 4" of clearance.

Clearance equals your inseam minus the bike's listed stand-over height.

6. The other important measurement on a sizing chart is top-tube length. To calculate the correct top-tube length for your fit, add your torso length and arm length together, divide that number in half and take away 6. The result is how long your top-tube length should be, measured in inches.

If you follow these guidelines, and properly measure yourself, you'll be able to find the right size bike the first time!

NOTE: some bike companies are using centimeters instead of inches:

1 cm = 0.39 inches. You can do the math!

Tags: top-tube length, edge book, friend measure, friend measure from, length Write

Find Biggoron In "The Legend Of Zelda Ocarina Of Time"

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The Legend of Zelda: Ocarina of Time" features several side quests that have little to do with the main story of rescuing the Princess. One of these quests involves convincing a giant representative of the race of rock creatures called the Gorons to make you a sword. Biggoron is willing to create the most powerful sword in the game for you, but only after a lengthy series of side quests that culminate in your giving Biggoron eyedrops. You'll have to find Biggoron before he can help you.

Instructions

1. Play through the game until you learn the Ocarina song "Bolero of Fire." You will be playing as the adult version of Link by this point. Play "Bolero of Fire" on your Ocarina to be instantly transported to the Death Mountain crater.

2. Equip your red fire suit to protect yourself from the heat in the crater, otherwise you will have a minute and forty five seconds to leave the crater before you start taking heat damage. Go to the left then use your hookshot to cross a gap in the wooden bridge. Go left again and over another bridge.

3. Jump across a small gap and climb a ladder up. Take a right and go up the staircase to exit the Death Mountain crater. Go to the left as you exit the crater and keep walking until you reach the rock wall. Biggoron will stand up and greet you once you get close enough to him.

Tags: Zelda Ocarina Time, Bolero Fire, Death Mountain, Death Mountain crater, Legend Zelda, Legend Zelda Ocarina

Build Mental Toughness In Your Athletes

Building mental toughness in athletes is central to top performance. Sports is more mental than physical almost without exception. The need for strong discipline, regular conditioning and self-sacrifice is absolute in all sports, and hence, mental toughness to build these virtues upon is necessary.

Instructions

1. Find heroes in sports for those who you are coaching. Role models who lived a life of firm self discipline are an excellent way to inspire athletes to continue to build these virtues. Heroes are role models, inspirations and models for imitation.

2. Build the virtues of persistence and patience in your athletes. These are the foundation stones of mental toughness. Continuing to struggle, overcome problems and move forward are the benefits of patience. Professionalism will not come all at once, it must be built slowly and surely.

3. Encourage positive self-communication. Part of the structure of mental toughness is to always build up the positives at the expense of the negatives. Struggle is normal and natural, not a sign of weakness. Failure is a normal occurrence, not a sign of inferiority. Mental toughness begins with positive self identification.

4. Build new friendships with those who are on the same path, or have already succeeded. Peer groups are central to the process of building mental toughness. The peers that your athletes should be part of should also be athletes, regularly working to achieve maximum fitness and professionalism in their work.

5. Focus on results. However, this focus should be based on hard work and perseverance, not on quick fixes like steroids or other gimmicks. Mental toughness is precisely about saying "No" to quick fixes and realize that real professionalism comes from years of work and the struggle through failures.

Tags: build these, build these virtues, Mental toughness, mental toughness, mental toughness

Feed A Family Of Four For $75 A Week

It's possible to feed your family for $75 a week, but you'll have to forget about dining out.

One of the basic needs of every family is food. If you're on a budget and need to feed your family of four on $75 a week, this means you have a total of $300 for a four-week month to spend on groceries. As long as you take the time to plan your shopping list just right, you'll find that $300 can buy everything you need to nourish your loved ones while still providing enough variety that no one gets bored.

Instructions

1. Create a menu in advance. You can plan the menu for each week, but make sure it adds up for the entire month. For example, a box of oatmeal might last you more than a single week. Set aside a few dollars for when you run out of items midweek or for times when unexpected things happen like if food goes bad. Do a complete Monday through Sunday plan for every week of the month, with a detailed description for breakfast, lunch, and dinner each day.

2. Include snacks and drinks. Any food menu you come up with for the week should include at least one snack every day. And don't forget to budget for milk, juice, soda, and other beverages -- especially if your kids pack their lunches for school. Extras such as snacks and drinks add up fast if you don't plan for them.

3. Peruse your grocery stores for the best deals. If you're really ambitious, you may even want to write down how much certain items cost at each store so you can compare. Lunch meat, bread, microwave dinners, fruit, vegetables, and various other items differ in cost just based on the store you go to. Also, most grocery stores offer free membership cards where you sign up and earn additional savings just for using the card.

4. Use coupons. Newspapers, magazines, and many stores' websites offer a variety of coupons every week, and your grocery store may even have coupons that print on your receipts.

5. Cook meals that share the same ingredients. If you buy a pound of hamburger, you can use half for dinner one night and the other half on a different night. Pasta is another example of an ingredient where one box can make several meals.

Tags: every week, feed your, feed your family, grocery stores, snacks drinks, your family

Calculate Quarter Mile Times

Quarter mile times can be estimated from a car's weight and engine horsepower.

If you would like to know how much time it would take your car to travel down a quarter mile strip, pedal to the metal, without risking life and limb by actually doing it, a simple calculation will give you a good estimation. The two most important factors that determine a car's ability to accelerate over a short distance are its weight and the horsepower in its engine. If you know those two characteristics of your car, estimating its quarter mile time is easy.

Instructions

1. Look up your car's weight and engine horsepower in its manual. For example, consider a car that weighs 2,500 pounds and whose engine can put out 300 horsepower.

2. Divide the weight of the car by its engine's horsepower.

Example: 2,500/300 = 8.3

3. Take the cubed root of your answer from the previous step. All scientific calculators have a cubed root key; it looks like a square root symbol with the number '3' in the upper left corner.

Example: Cubed root of 8.3 = 2.02

4. Multiply your answer from the previous step by 6.29 to complete the calculation.

Example: 2.02 x 6.29 = 12.7

This answer tells you that a 2,500 pound car with 300 horsepower would have quarter-mile time of approximately 12.7 seconds.

Tags: engine horsepower, weight engine, weight engine horsepower, answer from, answer from previous, from previous, from previous step

Compare Weight Loss Between Men & Women

Be sure to use the same scale every time you weigh yourself to prevent discrepancies.

A good way to compare weight loss results between men and women is to calculate the percentage of weight lost and compare those results. This will also account for the fact that men tend to weigh more than women as well as the fact that men tend to lose weight faster. Women naturally have a higher percent of body fat than men, making it harder for them to lose weight. These facts are taken into account in reality shows such as The Biggest Loser to make it fair between the contestants.

Instructions

1. Weigh yourself, before you start your weight loss, in the morning with light clothes on. Take note of the number in pounds and be sure to use an accurate scale. Have a member of the opposite gender do the same.

2. Weigh yourself, after you have met your weight loss goal, in the morning with the same clothes you wore to measure your weight initially. Take note of this number and have the member of the opposite gender from before do the same.

3. Subtract your final weight from your initial weight to get the number of pounds lost. Do this for the person from the opposite gender as well.

4. Divide the number of pounds you have lost by your initial weight. This will give you the percent of weight you have lost. For example, if you initially weighed 200 pounds and you lost 20 pounds, you have lost 10 percent of your body weight. Do this for the person of the opposite gender to calculate their percent of weight lost.

5. Compare results of percentage of weight lost to see who lost more of their initial starting weight. This number reflects more accurately weight loss than just comparing the pounds lost.

Tags: opposite gender, weight loss, have lost, number pounds, pounds lost, weight lost

Classify A Giraffe

The giraffe is one of the most easily identifiable creatures on the planet.

Giraffes are among the most easily recognizable animals on the planet. They are noted for their long necks and height, which at birth can be as tall as six feet. A full-grown adult giraffe stands between 14 and 16 feet in height. The pattern of a giraffe's fur is also distinguishable, with its cream background and brown spotted pattern. All of the trademark physical characteristics are used to describe the animal we call a giraffe, but it is important to also understand give a proper scientific classification of this exotic animal.

Instructions

1. Enter the kingdom as Animalia, since the giraffe moves around on its own and seeks its own food.

2. Classify the phylum of the giraffe as Chordate, since it has a backbone.

3. Place the giraffe in the Mammalia class, since it is a warm-blooded animal that gives birth to its live young.

4. Classify the giraffe in the Artiodactyla order, since it is a hoofed animal that eats vegetables.

5. Place the giraffe in the Giraffidae family.

6. Classify the genus species as Giraffa (meaning one who walks swiftly) camelopardalis (literally, a camel marked like a leopard.)

Tags: animal that, most easily, Place giraffe

Drive Through New York City

Some people say that the best way to drive in New York City is to let someone else do the driving. But sometimes this isn't feasible. If you have to face the streets of New York from behind the wheel, a little preparation will get you from point A to point B.

Instructions

1. Enter and exit New York City through its tunnels and bridges. Though there are a number of bridges and tunnels, two to know are the Holland Tunnel and the Midtown Tunnel. To enter New York via the Holland Tunnel, travel east on I-78. To exit via the Holland Tunnel, take Canal Street west. To enter New York via the Midtown Tunnel, travel east on I-495. To exit via the Midtown Tunnel, take 34th Street to the tunnel entrance between 1st and 2nd Avenues.

2. Know the numbered streets and avenues. Once you are north of Houston Street, Manhattan's numbered avenues run north and south and the numbered streets run east and west. All of the numbered avenues, except Fifth Avenue, reach Houston Street. Houston Street stretches from the Hudson River to the East River, and separates the Greenwich and SoHo neighborhoods.

3. Understand the one-way streets. Odd numbered avenues are generally one-way streets running south to north, and even numbered avenues are generally one-way streets running north to south. Odd numbered streets are generally one-way streets running east to west, while even numbered streets are one-way streets running west to east. There are some exceptions, but knowing the general rule will make your driving easier.

4. Take a cross-town street to move quickly across Manhattan. Cross-town streets are two-way thoroughfares. They include 125th Street, 57th Street, 42nd Street, 34th Street, 23rd Street and 14th Street.

5. Follow New York City's traffic laws. Because of the large number of pedestrians, right turns are not allowed on a red light. Additionally, blocking an intersection is a moving violation in New York. Only enter an intersection if you know you can make it through, and don't try to outrun a yellow light-they are only yellow for four seconds in New York.

Tags: one-way streets, numbered avenues, numbered streets, one-way streets running, streets running, York City, generally one-way

Cope With A Bipolar Spouse

Bipolar depression is one of the most difficult diseases with which to cope. Mood swings, confusion and illness are all a part of the disease. It is extremely difficult to cope with a spouse who has this disease. It is a hard adjustment being married to someone who changes so quickly and often. Nonetheless, there are many ways to make a marriage work when your spouse has bipolar depression.

Instructions

1. Be understanding. Someone who has bipolar depression will often say things she does not mean, out of anger. The anger may be inspired by something as simple as not hanging up your towel after a shower. The most significant aspect of bipolar disorder is mood swings. To be supportive of your spouse, you must understand that it is the illness, and not him, saying mean and hurtful things or acting bizarrely.

2. Educate yourself. It is important to understand what the illness is and how it makes a person act. Bipolar disorder occurs on different levels, and understanding its symptoms and effects will help you support your spouse. It will also give you peace of mind on bad days. Talk with your spouse's therapist, who can give you pamphlets and/or professional insight. You can also join a local support group, or one online.

3. Attend some therapy sessions with your spouse. It is crucial that he see a therapist by himself for his illness, but there are times when you can sit in. A therapist can help you and your spouse understand the disease and what triggers it. Also pursue your own therapy, so you have someone to talk to who understands the disease.

4. Talk to family and friends. They may not judge, and many will understand what you are going through, or at least provide a listening ear. It is important to talk about your concerns and not let them bottle up.

5. Be supportive of your spouse. Support is the best way to cope with bipolar depression. Be there for her to talk about therapy sessions, or about anything that may be bothering her. Help her take her medication. Any way you can show that you are there for her, no matter what, will help deal with the disease. Even in hard times, when she wants to sleep instead of helping around the house, do not try to push her. It can be frustrating, but patience is key. On "good days" you can always ask for help, but never start an argument.

6. Understand that bipolar disorder is a 24/7 disease. It never goes away. Take some time each day to get away for a while, or at least each week. Give yourself a break from the disease and do something you enjoy. Get a manicure, go for a walk--do anything to take your mind off your spouse's disease.

Tags: your spouse, bipolar depression, bipolar disorder, cope with, supportive your

Find Out Who Owns An Oil Lot

To determine who owns oil rights to a property, search the real estate records in the county clerk's office.

Prior to the 20th century, land ownership was simple. If you purchased the land, you owned the surface and everything above and below that property. However, since the expansion of the mining, oil drilling and excavation industries, many property owners find themselves in confusion over who owns the mineral rights underneath and surrounding their land. This is especially the case in energy producing states such as Alaska, Oklahoma and Texas where "split estates," in which the surface land and the minerals beneath are owned by different entities, are fairly common. To find out who owns oil or other mineral rights to a certain property, you can review real estate records at the county clerk's office or consult an attorney or professional title searcher.

Instructions

1. Gather all information about the property of interest. Information includes the address, type of location, land type and evidence of oil or mineral presence. If the property is yours, review the deed and subsequent ownership documents carefully for any provisions regarding oil or other mineral rights.

2. Contact your county clerk's office and request to review real estate records regarding the land in question. Visit the office and review the records to determine who owns the oil rights beneath your property or another property. Consider using a professional title searcher for more in-depth information. A nominal fee may accrue with either the county clerk or the title searcher.

3. Retrieve and photocopy real estate records for your personal files. Contact the owner of the oil rights if there is a property dispute or if you are interested in purchasing a share in the rights. Consult a real estate attorney if you encounter difficulty in determining the owner or settling a land dispute.

Tags: real estate, county clerk, estate records, real estate records, clerk office, county clerk office

Build Muscle And Get Faster At Running

Add strength training to your routine in order to run faster.

Every runner wants to be faster and stronger. Common thought in the running community is that long, slow miles will do both. This principle works in the pre-season to establish a cardiovascular base, but to get fast, strong legs and a threshold for pain at all speeds, you'll need to add resistance training, plyometrics, speed training and tempo runs to your workout schedule.

Instructions

1. Add interval training to your plan. Interval training is short, high-intensity exercise periods alternated with periods of rest. This type training is a great way to change the demands of your energy system and cover a large distance in a short period of time. Trails and state parks are perfect places to accomplish this exercise.

2. Run downhill. Find a hill that measures around 40 yards in height and run down it. This exercise works your quadriceps, adds speed and agility to your core and forces you to run fast and balanced. Jogging or walking up the incline also works to add strength.

3. Develop a strength training routine that is core and leg-specific. You can make great strides on the track or pavement by sticking to a routine that involves your quadriceps, hamstrings, calves, gluts and core muscles. A simple place to start is by doing barbell squats, seated hamstring curls, seated knee extensions and calf raises at a local gym.

4. Utilize plyometric or jump training. MedicineNet, an online medical dictionary, defines plyometrics as "Any exercise in which muscles are repeatedly and rapidly stretched ('loaded') and then contracted." Working against momentary resistance, as your leg muscles do during plyometric training, allow your muscles to work simultaneously in a maximal and forceful manner. This would include jumping rope, stair or cone hops, box jumps and other quick, leaping exercises with no rest in between.

5. Plan one speed day a week and stick to it. These workouts are best done on a high school or college track, so find one in your area and take advantage. Examples of these workouts include 400 or 800 meter repeated intervals at a target pace just above your personal best for either distance.

Tags: routine that, strength training, training your, your muscles, your quadriceps

Do A Snatch Lift In Weight Lifting

Olympic weightlifter Wes Barnett points out that the snatch is the first lift performed in Olympic weightlifting competitions. Barnett has a 385-lb. snatch to his credit, and this is how he does the lift.

Instructions

1. Step to the bar and get positioned. Place your feet hip-width apart, with the bar directly over the balls of your feet. Set the bar right over the point where your toes meet the rest of your foot.

2. Assume the starting position. Bend your knees, lower your hips and grip the bar with your hands. The hands should be in a wide position - wider than shoulder width - so that you can do a full squat with the bar at arm's length overhead. "Comfort is the key. Drop the hips as though you were going to sit in a chair."

3. Start the lift. Keep your back slightly arched and push your feet as though you were trying to push through the floor. "As you lift off of the floor, you want your hips, shoulders and the bar to all come up together at the same rate."

4. Keep the bar as close to your legs as possible as you raise the bar past your knees. "The bar should brush your thighs as you lift it," says Barnett.

5. Drive your legs and lift your body to a complete extension, in a jumping motion, as the bar reaches mid-thigh. Prepare to extend the bar overhead.

6. Shrug your shoulders back and start to bring the bar up and overhead. Lift your elbows out to the side and keep them above the bar for as long as possible. "Propulsion and explosion are the keys as you lift the bar."

7. Pull your body under the bar when you have reached the point where it is high enough to control. This is a quick move that gets your body in position to finish the lift.

8. Catch the bar and drop under it, in a squat position with your legs bent and the bar overhead.

9. Lock your arms so that the bar is overhead, and rise up out of the squat position to finish the lift. "Once you get up, make sure your feet are on line. Wait for the referee to give you the down signal and then set the bar back down."

Tags: your feet, your body, your legs, finish lift, point where, position finish, position finish lift

Donate Books In Pennsylvania

Donating your books can help many people in need

Many people who love to read inevitably find themselves with way too many books in the house. The books just seem to pile up slowly. Before you know it, you've run out of space on the shelves for them. But before you go out and purchase another bookcase, consider donating some of those books. There are many organizations in Pennsylvania that would be happy to take them off your hands.

Instructions

1. Check the condition of your books. Make sure there are no missing pages or broken spines. Inspect the inner pages for any sign of mold. Lastly, check the publication date of any reference material, such as an encyclopedia. Reference books more than five to 10 years old are of little use to anyone.

2. Choose a place to donate your books. In Pennsylvania, there are a number of options for donation. Most people simply drop there books off at a local library, but you can also contact Goodwill and other such national charities that have branches in Pennsylvania.

3. Consider donating your books to a prison. Prison libraries are often underfunded and understocked. Books Through Bars is an organization based in Philadelphia that organizes book drives for area prisons. They are always in need of dictionaries, high school and college textbooks, Spanish language books and African-American fiction. For western Pennsylvania residents, contact Book 'Em in Pittsburgh; it has similar needs as Books Through Bars.

Tags: your books, Books Through, Books Through Bars, Through Bars

Develop A Roll Of Film

Develop black and white film yourself and save money.

After shooting that roll of black and white film, you can easily take it to any number of photo labs and pay to have someone develop it for you. Or, you with a little bit of practice and minimal investment you can develop your own film at home for a small fraction of the cost. And if, after some practice, you are good at it, you might just be able to start offering the service to other photographers in your city. While developing film is all about the amount of time it sits in the developer solution and the temperature of the solution, those variables will be different depending on the make of the film and ISO (film speed) used. Inside each box of film you can usually find the developing times. If they are not there consulting the manufacturers website will also provided you with the information.

Instructions

Develop a Roll of Film

1. Remove the film from the canister. This must be done in 100-percent darkness. At this point, any exposure to light will cause the film to "fog," making it unusable. You can use a changing bag, a special product where your arms can go inside a sealed fabric enclosure, or an interior room in your house that is completely dark. Be sure to handle the film by the edges only.

2. Load the film onto reels. After you have removed the film from the canister, it has to be loaded onto reels. This step can be a little tough to master, and should be practiced with a test roll of film in daylight before you try it with a roll you want to develop.

3. Place the reels into processing tanks and secure the lid. It is now safe to turn the lights on or remove the tank from the changing bag.

4. Pour 20 oz. of the premixed photo developer in the tank through the opening in the top of the processing tanks. The developer is mixed with water at 72 degrees. When all the developer is in the tank, gently agitate the film by rotating a quarter turn as you hold it. Agitate for 30 seconds, tap the tank on a hard surface and let it sit for 25 seconds. Agitate again for five seconds, tap again and let sit for 25 seconds. Repeat this process for the seven-minute developing time, then pour out and discard the developer.

5. Pour 20 oz. of mixed stop bath in the tank, agitate for 30 seconds, pour out and discard.

6. Pour 20 oz. of the pre-mixed fixer solution, agitate for 15 seconds and let sit for 45 seconds. This step will take four to eight minutes depending on how new the fixing solution is. If using a fresh batch of fixer solution, allow the film to fix for four minutes. Fixer can be reused for subsequent batches of film. For each subsequent use, increase the amount of time by 10 percent for each usage. Film can sit in fixing solution for a longer period of time, and it will not affect the images on the negatives. This not true in the development stage where, if film is in developer for too long or short an amount of time, the results will be significantly different.

7. Wash the film with fresh water. Now the film can be removed from the tanks and looked at under normal light. Remove the top and rinse the film in the tank by running water through the tank for five minutes. After rinsing add two drops of a wetting agent, turning the reels to ensure equal coverage.

8. Empty the water from the processing tanks and remove the reels from them. Then, by carefully pulling on the end of the film, slowly remove the film off of the reels. As you pull, the film will unwrap itself off the reel in the same manner in which you unwrap a roll of tape. Take your time, don't rush and handle film by the edges or the end (leader) only, so as not to damage the images on the film.

9. Cut the film into strips and insert into negative sleeves; that will protect the negatives while being viewed and stored.

Tags: amount time, processing tanks, black white, black white film, Develop Roll

Compute Mean Median And Mode

When you want to know what number of something is most usual, you look to a mean, median or mode to tell you the answer. The mean, the median and the mode are numbers representing central values. According to Purplemath, a website recognized for its math teaching role by PBS, the Wall Street Journal, and Education World, the mean is commonly referred to as the average, the median is the middle, and the mode is the most frequently occurring number. By noticing how each of these numbers is computed, you can understand the significance of each term.

Instructions

Calculate the Mean

1. List your numbers. List every instance of the number once. For example, when finding the average mean in a list of grades, you might have a list like the following: 56, 65, 70, 70, 82, 84, 89, 90, 90, 90 and 98.

2. Add up the numbers, including each instance of all the numbers. In the example, the total amount would be 884.

3. Count up the number of values you added up to make the total. Include each instance of each number as a separate item. In the example, the total number of values would be 11.

4. Divide the total amount of all the numbers by the total number of values used to make up that total. In the example above, the equation would be 884 divided by 11. The mean average, then, would be 80.36.

Calculate the Median

5. Arrange your data. An example of something you might want to figure a mathematical median of could be the number of hours worked in a week. Write down the number of hours worked by each person separately, even if some of them worked the same number of hours. . In the example, the numbers might be the following: 37, 40, 41, 46, 41, 40, 56, 50, 40, 41, 37, 35 and 42.

6. Rewrite this list in order from lowest to highest value, including every instance of each number. In this case, the list would now read: 35, 37, 37, 40, 40, 40, 41, 41, 41, 42, 46, 50 and 56.

7. Add up the number of values present in your list. In this example, there are 13.

8. Find the middle number, also called the median. Purplemath suggests you use the formula: "([the number of data points] +1) divided by 2." In this instance, there are 13 data points or values, so add one to get 14, and then divide by 2 to get 7. The seventh number, 41, is the median.

Calculate the Mode

9. List each number that is used, as many times as it is used. If you want to find the number of children per family that is most common among your friends, write down the number of children each has. The numbers might be 1, 1, 2, 2, 2, 2, 3, 6, 5, 5, 7, 2, 2, 4 and 3.

10. Sort the list by numbers. Put all the ones together, all the twos together, and so on. In the example, you would have 2 ones, 6 twos, 2 threes, 1 four, 2 fives, 1 six, and 1 seven.

11. Choose the number that occurs most often. In the example given, there are more twos than any other number, so 2 is the mode. If there is not just one number that is repeated more often than the others, then the group of numbers has no mode.

Tags: number values, each number, number hours, number that, data points, down number, each instance

Dress Like Hayley Williams From Paramore

Dress Like Hayley Williams From Paramore

Hayley Williams and her band Paramore set a new standard for teen fashion, but you can also mix genres, styles and colors to create your own superstar look no matter what your budget. Whether you're on stage, on the red carpet or just hanging out at the mall, you can learn to dress like Hayley Williams from Paramore. Does this Spark an idea?

Instructions

1. Shop wherever you want. You don't have to spend a lot of money to get Hayley's style. Find clothes stores like at Forever 21, dELiA*s, Target, Hot Topic or thrift shops.

2. Wear bright colors. Match your red, orange and yellow hair if possible to create a dynamite rock star look. Buy cool fitted T-shirts with clever sayings or pictures on them and tight striped tank tops to layer.

3. Mix styles to create Hayley's wardrobe. Mix punk, 80s, girlie and anything else you want as long as it's colorful, tight and grabs attention. Wear a striped polo with cargo pants and boots, bright yellow skinny jeans or pink and orange tights with super short shorts.

4. Leave the jewelry at home and settle instead for bright hair and lots of belts. Buy punk-looking belts--skinny black or silver studded--and wear them with everything. Stock up on Vans, Converse and other canvas shoes and invest in a great pair of chunky black boots.

5. Dress up like Hayley at the Grammy Awards by mixing fabrics and creating your own version of a dress. Add various colors, mesh fabric and layers to create a dress that looks more like a fishnet draped over your body covering all the necessary areas. Remember to wear the signature black belt, add a black jewel broach and you're ready to go.

Tags: Hayley Williams, Dress Like, From Paramore, Hayley Williams From, Like Hayley, like Hayley, Like Hayley Williams

Drive With Parkinson'S Disease

Driving can be a major issue for people who are living with Parkinson's disease. This condition typically causes a gradual decline in a person's motor and cognitive skills, according to the Parkinson's Disease Foundation. (See reference #3). However, it is still possible for a person to safely drive with Parkinson's disease. In order to do this, a person must have the support of family and professionals to determine if driving is still a realistic option. This will help insure the safety of the patient and other motorists.

Instructions

1. Discuss your condition with your doctor. Ask what stage you are in and if you still have the ability to drive. According to the National Highway Traffic Safety Administration (NHTSA), most people who are in the early stages of Parkinson's disease can still drive safely. (See reference #1) .Find out what treatments can help reduce your symptoms so that you can handle yourself better on the road. Ask if your medications will interfere with your driving.

2. Find a driver rehabilitation specialist to assess your driving skills. Contact the American Occupational Therapy Association for a recommendation. Physicians and hospitals can also provide referrals. The specialist is trained to help people with physical impairments become better drivers. (See reference #2). You will take a driving test to see what impact Parkinson's is having on your driving ability.

3. Monitor your condition. Driving with Parkinson's can become more challenging if your symptoms worsen. Let your doctor know of any changes in your ability to drive. Ask friends and family if they have any concerns about your safety on the road.

4. Exercise regularly. According to the NHTSA, staying in shape will help strengthen the muscles you use when you drive and can improve your safety on the road.

Tags: your driving, ability drive, Parkinson disease, safety road, will help

Calculate A Fair Weight Loss Competition

Weight-loss competitions can be a fun and healthy way to achieve weight-loss goals with co-workers, friends, or family. If you are taking part in a weight-loss competition, it is important to calculate the weight loss fairly to determine who the winner is. Calculating a weight-loss competition fairly can be achieved by following a few steps.

Instructions

1. Begin and end the competition at the same time for everyone. When holding a weight-loss competition, it is important that all participants begin and end the challenge on the same dates. Set a specific start and end date to fairly determine the winner of the weight-loss challenge.

2. Use the same scale at each weigh-in. Scales can vary depending on make and model. In order to ensure accuracy when calculating a weight-loss competition, use the same scale at each weigh in. Each person should use the same scale and be wearing the same amount of clothing.

3. Calculate the weight loss by percentage lost, not by pounds lost. Men tend to lose pounds faster than women. (Ref. 1.) Larger individuals also tend to lose weight faster than those who have less to lose. In order to fairly calculate a weight-loss completion, base the winner on highest percentage of weight lost. The percentage of weight lost can be calculated by dividing the total amount of weight lost by the beginning weight of the individual and multiplying by 100. The person with the highest percentage of weight lost will be the winner in a fair weight-loss competition.

Tags: weight-loss competition, weight lost, percentage weight, percentage weight lost, same scale, challenge same

Buy A Fullsuspension Mountain Bike

Full-suspension mountain bikes seem to get better, lighter and cheaper every year. Does that mean you should buy one? Depends on what you plan to do with your new bike.

Instructions

Which Full-Suspension Bike Is Best?

1. Consider a single-pivot design, which is simpler than other designs and requires little maintenance. The downside? Pedal-activated bobbing in the granny gear. Pivot location is very important.

2. Consider a sweet-spot design. These good all-purpose cross-country bikes attempt to isolate the suspension from pedaling forces. The downside: They're only really active when the rider is seated.

3. Consider a Horst-link or another strut design. Still considered by many to be the ultimate, these are very active. However, they're often more expensive and heavier, and they may require more maintenance.

4. Consider a rocker or linkage design. Again very active, these tend to be more single-purpose designs, better suited for downhill riders (not so good going up).

5. Test-ride some bikes. This is the best way to sort out all the theory.

6. Ask around. Every six months there seems to be a new, hot full-suspension design. However, there are quite a few proven performers out there, too.

Things to Consider Before Buying a Full-Suspension Mountain Bike

7. Think about weight. Full-suspension bikes are still heavier than hardtails.

8. Consider maintenance. Most full-suspension bikes require periodic maintenance. Some of it can be quite involved or require specialized tools.

9. Ponder performance. There's a reason that most racers still ride hardtails. On most courses, a hardtail is still the most efficient choice.

10. Consider comfort. Full-suspension bikes can be much more comfortable than hardtails over rough terrain.

11. Think about price. Many people would argue that if you have less than $1,000 to spend on a bike, you'd be better off with a hardtail.

12. Ask yourself what you want to do with the bike. If bombing down hills is your passion, you don't mind a bit of added maintenance and you love new technology, a full-suspension bike could be the right bike for you.

Tags: Full-suspension bikes, Mountain Bike, than hardtails, Think about, very active

Decorate A Baby Shower With A Sports Theme

A sports theme baby shower is not just for mothers who are expecting baby boys. It can be a creative way to incorporate the father-to-be and his interests into the baby shower experience as well. A sports theme shower is also an excellent alternative for any expectant mother who has a passion for sports or even just a specific sports team. By using personal sports equipment or borrowing sports memorabilia from friends or family, a sports theme shower can be a fun and affordable alternative to a standard baby shower.

Instructions

1. Set the stage with the invitations. Long before arrival at the shower, guests should be made aware of the theme by receiving sports-related shower invitations. In addition to providing basic event details, this will also allow them to make creative purchases that reflect the theme.

2. Color coordinate balloons, streamers and paper products. If the theme is generic sports, such as basketball, football, baseball and soccer, hang brightly colored streamers and tie color coordinated balloon bouquets to trophies or bats to serve as table centerpieces. Also, match napkins and additional paper products with decorations. If the theme is for a specific sports team, use the team colors for inspiration.

3. Personalize tablecloths or cloth napkins with iron-on transfers. Print sports related pictures or the logo of the favorite athletic team onto transfer paper from a home computer. Iron-on transfers to tablecloths or napkins for use during the party. Since logos are copyrighted, be sure not to give any items away with a professional team logo for legal reasons.

4. Add personal (or newly purchased) sports equipment for decoration. Placed strategically on top of tables or at various places throughout the party room, sports equipment will instantly convey the sports theme while also creating impact and conversation pieces. Tennis rackets, baseball bats, baseball gloves, hockey masks or sticks, soccer balls, volleyballs, footballs or sports jerseys are all excellent items that can be used as decorations. Additionally, sports-related items such as trophies or medals can be used on table tops.

5. Use hats, pennants and jerseys as a banner. Attach jerseys, ball caps, pennants, sports-related baby clothes, sports baby rattles and other general sports memorabilia to a clothesline with clothespins and string across the room for instant sports ambiance.

6. Ask for autographs from guests. Use any piece of sports equipment, such as a football or bat, to serve in place of a traditional guest book. Ask each guest to sign their name with a black permanent marker or give well wishes to the new baby.

Tags: sports equipment, sports theme, baby shower, paper products, specific sports, specific sports team

Diaphragmatic Breathing For Swimmers

Take-in large volumes of air quickly, when using the DB technique.

Diaphragmatic breathing (DB) is a breathing technique used by swimmers and those with certain pulmonary diseases, because it slows your breathing rate, decreases oxygen demand and uses less effort and energy to breathe. DB contracts your diaphragm to take in a breath of air. If you're a swimmer first learning this breathing technique, begin by practicing on land and then progressively use it in the water, until you do it reflexively.

Instructions

Practicing DB on Land

1. Find an open and flat area that you can use to practice DB while walking.

2. Take a quick breath and take in a large amount of air through your mouth, just before you raise one of your feet to begin the walking motion. Take in the air from your diaphragm.

3. Step forward and exhale a long and continuous breath through your mouth, as you're about to touch your foot to the ground. Expel a last burst of air as you're finishing your exhalation.

4. Repeat this exercise ten times in a six-step stride cycle, remembering to breath in on every second step.

Beginning in Water

5. Enter the pool and hold onto a rail with one arm extended along it. Your body should be on its side and your other arm should be resting on your hip.

6. Take a quick breath, take in a large volume of air through your mouth and dunk your head underwater.

7. Bring your head up out of the water and exhale slowly and continuously through your mouth. Release a last puff of air, as you finish the exhalation.

8. Repeat this exercise ten times on each side.

Beginning to Swim Using DB

9. Enter the pool near the wall.

10. Push and glide away from the wall and practice the DB technique through one arm motion, such as one front crawl rotation. The distance you swim should not be more than 10 yards.

11. Repeat this gliding technique six times using right and left arm motions. Before you move on, you should comfortably be taking in a long continuous breath, before submerging your head and releasing that breath -- with a last puff of air -- upon finishing the arm motion, and raising your head.

Normal Swimming with DB

12. Incorporate the DB technique you've been practicing in very slow continuous swimming drills. As you practice swimming longer distances, remember to complete a full DB cycle for every full swimming cycle being executed.

13. Incorporate the DB technique into your normal swimming speed, until it becomes a reflex.

14. Practice outside of the water, when you are still incorporating the DB technique into your regular swimming action. This will decrease the time it takes for the technique to become automatic in the pool.

Tags: through your, through your mouth, your head, your mouth, Repeat this, breath take, breath take large

Build Stamina For Soccer

In some soccer competitions, games can last more than 90 minutes if overtime happens.

Stamina is a key attribute in the sport of soccer. Full soccer matches last for 90 minutes, across two 45 minute halves, and requires constant movement from the players. This movement is spread across walking, walking backwards, jogging, running at three-quarter pace and sprinting, and it is extremely advantageous if a player can still perform these functions after 90 minutes of play in case the game goes into overtime. Furthermore, teams that have good stamina are likely to be at an advantage during the later stages of a game, as they will be capable of outperforming their opponents given their superior fitness levels.

Instructions

1. Develop an aerobic fitness routine. This is particularly important for players who are starting with a low overall level of stamina. Aerobic fitness refers to a soccer player's ability to exercise for a prolonged period of time, and as this increases so does his stamina. Improve your aerobic fitness by participating in prolonged periods of exercise, such as running--particularly advantageous for soccer--cycling, rowing and skipping. As your aerobic fitness and stamina increases, increase the length and intensity of your exercises in order to continue increasing your stamina.

2. Develop an anaerobic fitness routine. Once your aerobic fitness has improved, you are ready to start developing your anaerobic fitness, which is particularly useful for playing soccer as it closely replicates the exercises you will do when playing the sport. Anaerobic fitness is comprised of a soccer player's ability to carry out high intensity exercise for a short amount of time. The main example of this from the sport of soccer is when a player must sprint over a distance. Work on your anaerobic fitness by doing sprint training, such as the exercise known as "suicides", where players sprint from one point to another--usually between five or ten meters apart, depending on current stamina levels--then turn around and sprint back, and continue going back and forth. The key to anaerobic training is to make sure you're performing suicides and sprint training at as high an output level as possible.

3. Perform fitness drills to maintain your stamina levels. Often soccer teams will perform intensive training during the pre-season to bring their levels of fitness up to a good performance level, and then relax the standards during the season by relying on regular matches to maintain those levels. Fitness drills in training can be combined with soccer technique training. For example, doing shuttle runs where a player must sprint between certain points and then strike a ball at the goal utilizes anaerobic fitness to continue sprinting, soccer technique in shooting at the goal and aerobic stamina to continue carrying out the drill for a prolonged period of time.

Tags: anaerobic fitness, aerobic fitness, your aerobic, your aerobic fitness, fitness routine, must sprint

Calculate Walking Pace

If your walking pace is too leisurely, you may not see the results you want.

Walking is a great exercise. It doesn't take any special gear and it's easier on the joints than running. If you've been walking and you're not seeing good results, you may not be walking fast enough. You should be walking at a brisk pace, about 5--10 percent less than your maximum walking pace (MWP). Another way to look at it is that you should be walking fast enough to increase your heart rate, but not so fast that you can't maintain it for 30--60 minutes.

Instructions

Finding Optimum Walking Pace

1. Find a long stretch in which you can walk uninterrupted, preferably with notable benchmarks along the way, such as houses or street corners.

2. Begin walking at your normal pace, stopwatch in hand.

3. Increase your pace incrementally until you can go no faster without breaking into a run. Start the stopwatch and note a visible landmark.

4. Keep up this pace for as long as you are able to, preferably until you reach another landmark. Reduce your pace and click the stopwatch.

5. Use Google Maps, Google Earth, or some other tool to measure the distance you traveled while the watch was running. In Google Maps, find the street where you were walking. Right click on your first landmark, and select "get directions from this location." Then do the same for your endpoint and select "get directions to this location."

6. Divide the distance you walked by the time it took. Since you'll be comparing this answer to your actual walking pace later, it doesn't matter if the result is in feet per second, meters per minute, or miles per hour.

7. Multiply the result from step 6 by 0.9, and also 0.95. This range, 5--10 percent lower than your MWP, is your optimum walking pace. While walking for exercise, you should ideally be within this range, or only slightly under it.

Calculating Actual Walking Pace

8. Walk your normal route. For the sake of this calculation, start and end your stopwatch at intersections, businesses, or specific addresses, so you can use Google Maps as before to calculate distance.

9. Keep up the same pace for your whole workout, if possible. Stop your timer near your endpoint landmark.

10. Use Google Maps, Google Earth, or another method to determine the distance you traveled while the watch was running.

11. Divide the distance traveled by the time on your stop watch. Is the result within your optimum walking pace range? If it's too low, your walking may not be as effective as it should be. If it's too fast, then there's a good chance you will not able to keep it up long enough.

Tags: Google Maps, distance traveled, walking pace, 5--10 percent, distance traveled while, Divide distance, fast enough

Design Your Own Nike High Tops

Customize your high tops with NikeID or create sketches with your designs.

Creative athletic footwear designers generally develop their own signature styles. Manufacturers like Nike offer customers the opportunity to create customized versions online from existing high-top designs, referred to as their personal NikeID. Fabric textures as well as color details are selected and inserted in a high-top icon during the customization process.

Another option for designers is to sketch their own Nike version as a creative road map. Sketching different high-top versions enables the designer to view his or her original concepts even though the ideas cannot be manufactured without a Nike licensee agreement.

Instructions

Customizing the Nike High Top

1. Go to nikeid.nike.com and click on one of the selection tabs across the top, referred to as the ribbon bar. A drop-down menu appears by selecting a men's or women's tab. Kids high tops are available by scrolling to the last selection tab on the women's drop-down menu.

2. Click on one of the drop-down menu tabs to open your selected high tops. You must click on the high-top icon to be redirected to the customization page. Another alternative is to open the "view all" tab and choose from a wider selection.

3. Activate the customization process by clicking on the enlarged high-top icon or click on the "start blank" tab. When the customization process is activated, a description window appears showing the name of the selected NikeID high top, the price, size chart selection as well as a customization design process bar, which alerts you of any missing steps along the way.

4. Drag the cursor over the high-top icon. Design component description windows open over each section of the high top, such as the body, toe and tongue, quarter, outsole, as well as Swoosh and back tab detail. Select and click on an area to activate the material texture or color customization design element window.

5. Choose a texture or color from the customization design element from step 4. Certain styles offer texture as well as color. For instance, the men's Zoom Mogan Mid 2 id allows you to choose from suede, full grain leather, mesh or a leather with graphics. Keep in mind graphics are existing Nike patterns referred to as grid, honeycomb and sticks. Other styles like the women's Sweet Classic High Canvas offers color selections and the Dunk High Skinny Supreme allows you to add patterns such as madras.

6. Continue to open the high-top components and select your design elements until you have reached the end of your design progress bar. Click on the bar's drop-down menu to view your steps including any missed steps.

7. Tag your high tops by typing in your name or your own personalized message in the designated NikeID area. To review your tags as well as your overall high-top design from different angles, click on the rotate, zoom or pan commands by using the control tools at the bottom of your icon screen. If you are not ready to order your customized high tops, share your design with other NikeID users by clicking on the share tab. Another alternative is to print out your design or save it for future adjustments.

Sketching Your Own Nike High Tops

8. Draw the side-view outline of the high-top sneaker blank on graph paper. If you are working on non-bleed paper, use felt-tip or colored markers for the outline. Your sketch must include details such as existing eyelet position for lacing as well as any pre-stitching details like reinforced toes, which generally have a curved patch at the front of the high-top sneaker.

9. Draw a front view of the high-top sneaker. Include sections for the sneaker's inner "tongue," which is the piece of fabric in between eyelets for lacing closure. Draw the sole height, as well.

10. Sketch all of the blank sneaker details, such as stitching as well as insert panels and seams with the felt-tip marker. The existing inserts cannot be altered.

11. Make copies of the outline side- and front-view sketches. This will enable you to create several design versions without having to redraw existing details and sneaker proportions.

12. Draw in the Nike "Swoosh" logo in a prominent area on the high-top sketch. The balance of the design will revolve around the Nike logo placement.

13. Draw patterns, stripes, trims or seam inserts into the outline sketch with drafting pencils. For instance, if you have added a zigzag or tripunto stitch, which is a triple needle top stitch into the design, use an H pencil to define the stitches. If you are airbrushing or painting a soft floral pattern onto the sneaker, use a B pencil for shading and contouring the petals as well as leaves. Draw several design versions to select from.

If you are adding specific trims, such as embroidered patches or rhinestone heat-seals, make sure you draw this into the sketch view and that the Nike logo is not hidden or obstructed with the added trim.

14. Add definition to the design sketch version by going over the pencil lines with felt-tip or colored markers. Keep in mind that the medium you will be using to color in your sketch. For instance, if you are using watercolor pens to create an airbrush feeling, use thin-tipped color markers to define the lines in the same hues from the watercolor palette.

15. Apply a light coating of spray fixative to prevent the mediums used within the sketch from smudging or smearing. Let dry your brand's recommended time. Save the sketches as a design guide to embellish your high-top sneakers as a future project.

Tags: drop-down menu, high tops, high-top icon, your design, customization design, customization process

Eat Right For Your Metabolism Type

In order to eat the right amount of calories to maintain your weight, to lose weight or to gain weight, you will need to know your Basal Metabolic Rate. When you know what your Basal Metabolic Rate is, you can adjust your caloric intake to meet the needs of your metabolism type. Once you meet the needs of your metabolism type, you will have better control over your body's health.

Instructions

1. Decide if you want to maintain your weight, to lose weight or to gain weight. Use a Basal Metabolic Rate calculator to find out how many calories you need to consume daily at rest: Insert your height, your weight and your age in the BMR calculator on the Discovery Health website. Note the calories you need in your notebook.

2. Increase the amount of calories you need by 500 calories to gain a pound each week or by 1,000 calories to gain two pounds per week. Decrease your basal metabolic rate caloric intake by 500 to 1,000 calories per week to lose a pound or two every week. Consume the amount of calories specified by your Basal Metabolic Rate if you need to maintain your present weight.

3. Use the food pyramid guide in order to consume the right amount of portions from each food group in your diet. Make a section in your notebook for each food group for each day. Write down the foods you consume.

4. Use the calorie counter to determine calorie intake, and document caloric intake in your notebook by each food listed under each food group. Do not consume more than your caloric intake goal.

5. To improve your metabolic rate, exercise three times a week for a half hour a day; cardiovascular exercises are the best for increasing your metabolic rate, so aerobics, jogging, running and swimming are all excellent exercise choices. Reduce your exercise to one to two times a week doing stretches and strengthening exercises with weights if you want to maintain your weight, or if you are looking to gain weight.

Tags: Basal Metabolic, Basal Metabolic Rate, caloric intake, each food, maintain your, your weight

Build Leg Muscle For Speed

Muscles are composed of slow-twitch and fast-twitch fibers. Slow-twitch fibers are used for endurance activities such as running a marathon, while the fast-twitch fibers are used for explosive movements such as running a sprint. Training the fast-twitch fibers builds the leg muscles for speed, as does rehearsing the activity the muscles will be used for, and training antagonistic muscles so that they don't act as brakes by working against the active muscles.

Instructions

Weight Train Using Power Lifting Principles

1. Use explosive motions in all leg-training exercises rather than bodybuilding-style training that is used in most health-club programs. Bodybuilders are concerned with using all muscle fibers and increasing size, while speed training requires you to concentrate on the fast-twitch fibers.

2. Lower weights slowly and under control but raise weights as fast as possible. With squats, rise quickly enough so that your heels actually leave the floor slightly.

3. Use heavy weights and lower repetitions (three to five) after warming up using lighter weights. Low repetitions fire the fast-twitch fibers as opposed to the higher reps, which use either slow-twitch fibers or both.

Rehearse the Activity

4. Practicing the activity that the muscles will be used for will lead to applied speed. As martial arts expert Bruce Lee wrote in his book, "Tao of Jeet Kune Do": "...speed depends on economy of emotion" and "... constant mechanical drill (practicing the activity) is essential."

5. Practice at both a slow pace and a fast pace. The slow pace allows your body the time to understand when muscles need to fire, and fast training applies this understanding to action.

6. Relaxation of non-working muscles allows the active muscles the freedom they need for complete, fast contraction.

Train Antagonistic Muscles

7. Weak antagonistic muscles act as breaks and slow down the working muscles and lead to injury. A prime example is the large number of hamstring pulls and strains sustained by pro football players.

8. Incorporate leg curls, straight-leg dead lifts, and lunges into your program, and work them with as much emphasis and enthusiasm that you give the stronger thigh muscles.

9. Increase your flexibility, especially in the hamstrings, by stretching after your muscles are warm (cold muscles will try to contract).

Tags: fast-twitch fibers, muscles will, active muscles, antagonistic muscles, fibers used

Donate Sperm

Donate Sperm

Whether it is your contribution to better a future society or a need for cash, donating sperm is an option available for some men ages 18 to 34 that are in excellent physical condition and have a clear medical history. But don't be to eager to make your deposit, there is a rather long and involved process that needs to be followed. Read on to learn donate sperm.

Instructions

1. Find a state-approved sperm bank or, better yet, find a few so that you can compare facilities. You can ask your regular doctor for this information or search through a phone book or online.

2. Make an appointment to meet with the sperm bank and find out the requirements for donation. With some clinics this information can be given over the phone and with others, it is mandatory for you to go in.

3. Collect a semen sample at their facility. This sperm sample will be tested for sperm count, motility, how well they freeze and any deformities. Depending on the facility you may be asked for up to three samples, in order for them to run the various tests.

4. Fill out an intense medical history about you, your parents, siblings and grandparents. It is best to have this information readily available, since you can be turned down for lack of information.

5. Have a complete and thorough medical examination, including giving blood, by a doctor at the sperm bank.

6. Read and understand the contract completely. You will have no legal obligations or rights to any children conceived by your sperm, you will be expected to donate on a schedule for an extended period of time and you are obligated to inform the clinic if your medical condition changes in any way.

7. Smile when you receive your first payment for donating sperm.

Tags: sperm bank, this information, Donate Sperm, donating sperm, medical history

Choose Basic Scrapbook Supplies

by G & A Sattler www.flickr.com

So, you've finally decided to do something with all those photos you have sitting in a box? A scrapbook is the best place to store, organize, and save your photos. But it is very important to use acid-free materials and some common sense when you begin the scrapbook adventure. There are TONS of supplies, and you can spend a life's fortune on scrapbook supplies if you are not careful. Read on to see what you need, and choose materials.

Instructions

Choose Basic Scrapbook Supplies

1. Decide on a budget. If you are brand new and have no supplies, a good place to start is $75-$100. If you have a lower budget, you can buy fewer markers or stickers, and decorate your pages with your own artwork instead of using stickers.

2. Buy a scrapbook. Go to any craft store, and you will see several different kinds and sizes of albums. Look to see if the scrapbook is acid-free. This is very important to make sure your photos will last a lifetime. Check to see if you can purchase refill pages. Then if you need more blank pages (in addition to those with the original scrapbook), you will be able to easily purchase them and expand your album.

3. Purchase scissors, a ruler, a pencil, and acid-free adhesive unless you already have these supplies at home. Many craft stores have special double-sided tape for scrapbooks. It usually comes in an easy dispensable roll and is already divided into small, square tabs. You can find this tape in the scrapbook supplies aisle. It is a good idea to also buy an acid-free glue stick in case you need to secure small pieces (such as letters or clip art) in your scrapbook, but this is not a necessary supply to begin your project.

4. Pick out fun supplies next, such as paper, stickers, and markers. Again, it is very important to buy acid-free supplies. Before you buy any of these items, make a rough plan for your book. Will you need paper and stickers for holiday pages? Are most of your pictures taking place outside or during the winter? Think about your photos before you make your purchases, and then you can choose paper and stickers to go with the subjects of your photos. As for markers, start with basic colors, and then you can add more. Black, navy blue, and silver markers are good basic colors for beginners.

Tags: your photos, paper stickers, very important, basic colors, Basic Scrapbook

Connect Subwoofer Speakers

Subwoofers are similar to speakers, but much larger

Subwoofer speakers are one of the easiest components to install in a car audio system. These large speakers, connected to an amplifier with speaker wire, generate low frequency sounds lacking in many car audio systems. Installation typically takes less than 20 minutes per subwoofer. Just make sure your audio system and subwoofers are compatible.

Instructions

1. Strip two two-foot sections of speaker wire and strip 1/2 inch from each end. Speaker wire contains two wires within one sheath, so be sure to strip both of the wires.

2. Connect one length of wire from the subwoofer to the terminal cup inside the subwoofer box. Match the polarities of the subwoofer and terminal cup.

3. Attach the subwoofer to the front of the subwoofer box. Fasten the subwoofer using 1 1/2-inch screws.

4. Connect the second length of wire from the terminal cup outside of the subwoofer box to the amplifier's speaker output. Match the polarities of the subwoofer box terminal cup and the amplifier. Repeat the previous steps for each additional subwoofer.

Tags: subwoofer terminal, audio system, length wire, length wire from, Match polarities

Calculate Running Miles

Modern technology makes it easy to calculate running miles and set goals.

Whether you are a beginning or experienced runner, mapping out your route ahead of time and determining how many miles you will run is crucial to setting goals. This can be done easily with the help of websites specifically designed for calculating mileage, such as Map My Run, Walk Jog Run and Gmaps Pedometer. You can also calculate your own running miles by learning judge how fast your body can take you in a designated amount of time. Setting goals and mapping out your route by mileage will deter you from getting discouraged when you are running and tired.

Instructions

1. Running a little bit farther every time is a great way to build up strength and endurance.

Visit the website of your preference if you decide you want to calculate the exact mileage of your run. You can do this on any running website by selecting a start and end point on the map provided, which will calculate the mileage of your run.

2. Use a pedometer to help gauge your speed and distance. iPods and MP3 players commonly feature pedometers, or you may want to consider purchasing one from an electronic shop or a shop that specializes in running gear.

3. Take note of the route you are taking, how long it takes to complete and the speed you are running. This will help your body calculate what a mile will feel like once you've completed it, although this is just an approximate. For example, if it takes you 6 minutes to run a mile on average, and you run for about 30 minutes, you know that you will have completed about 5 miles.

4. Adjust your distance according to your preference, setting realistic goals, and change your route from time to time to make the run enjoyable.

Tags: your route, mapping your, mapping your route, mileage your, running miles, your body, your preference

Choose New Balance Running Shoes

New Balance running shoe models differ in arch support, shape and traction.

To choose the right New Balance running shoe, consider your running experience, the type of terrain you run on, how much you run each day, and the size and shape of your foot. New Balance has running shoes for different types of terrain and for different purposes, such as hiking, walking, aerobics and running. If you know about the various New Balance running shoes available, you can choose the ideal shoe for your needs.

Instructions

1. Research the various models of running shoes produced by New Balance. Find a style that is made with the correct traction and support for the type of terrain you run on. For example, New Balance has a trail running shoe with puncture-resistant toe material versus a training running shoe that does not offer the same feature.

2. Look at your bare foot to figure out what type of arch you have so that you can find a New Balance shoe that supports your arch type. A normal curve travels along the inside of your foot and is not overly arched, unlike a high arch or flat foot with a low arch. Visit a shoe store and ask the salesperson for assistance in determining your arch type if you are unsure what shape foot you have. Bring in a used running shoe to help a shoe salesperson determine your arch type.

3. Find New Balance models for your arch type so that the sneakers absorb shock in the correct areas of your foot and provide comfort. New Balance stability running shoe models are made for a normal arch. Motion-control running shoe models work for a low arch. Cushioned running shoes support a high arch.

4. Choose the correct shape of running shoe for your foot shape to gain the most support. Runners with a low arch benefit from a straight-shaped New Balance running shoe. People with a high arch get the most support from a curved-shape New Balance shoe. Individuals with a normal arch gain support from a semi-curved shaped sneaker.

5. Write a list that you can bring to the shoe store to help you choose the right New Balance running shoe model. List the type of arch you have, your corresponding shoe shape, and the type of shoe recommended for your foot. List the type of terrain you run on, the length of time you have been running, the amount of miles you run each day, and any foot, knee or ankle problems that you have to ensure the correct amount of shoe cushioning.

6. Go to a shoe store that carries New Balance running sneakers. Wear the socks that you wear when running to provide an accurate fit. Try on various New Balance models that accommodate your needs. Put your thumb in between your big toe and the end of the shoe to make sure there is sufficient room. Walk, jog or run in the running shoe to make sure that your heel fits against the back of the shoe without sliding and that the width of the shoe is not too tight or wide.

7. Consider the color of your running gear if interested in matching your sneakers with it. Purchase the New Balance running shoe that fits while providing the support, shock absorption, traction, comfort and style desired.

Tags: running shoe, Balance running, Balance running shoe, your foot, arch type, your arch, your arch type

Exude Charm Like Matthew Mcconaughey

Matthew McConaughey's charm is legendary. It's no doubt helped him in his acting career, not to mention his personal life. After all--how many other celebrities could get arrested for naked late-night bongo drumming sessions and still be accepted by the public? Some might say that Matthew McConaughey's charm is a gift, but the following steps can help you muster some of that McConaughey magic for yourself.

Instructions

1. Be happy with your place in life. Part of Matthew's cool confidence is his genuine satisfaction with where he is and what he's doing. Matthew says, "I am having a good time, more fun now than I've ever been having, actually, in 13 years of my career... getting older, 36, is cool."

2. Mind your manners. You can't charm others with rudeness. Matthew is mannerly with everyone from co-stars, to fans, to the press, which many attribute to his southern small-town upbringing.

3. Respond to compliments with humor. Not to be confused with self-deprecation, you can accept a compliment humbly and still laugh it off the same time. Matthew demonstrates this in his reaction to "People" magazine voting him Sexiest Man Alive by saying, "My mom's very happy, too."

4. Help your furry friends. There are few things more charming than kindness to animals. Matthew rescued various orphaned animals in New Orleans after Hurricane Katrina, not to mention a cat in California from animal abuse.

5. Relax. Matthew engages in a variety of activities that relax the body, mind and soul, such as yoga, meditation and cycling.

Tags: Matthew McConaughey, Matthew McConaughey charm, McConaughey charm

Discover Your Passion And Achieve Your Dreams

Discover Your Passion and Achieve Your Dreams

Are you tired of living a mundane life, or just living day-to-day without any fulfillment? Well, get a dream. Find your passion. When you find your passion you will be excited about getting started and seeing it come to fruition. Here are some steps that will help you succeed as you work toward your goals to fulfill your dreams.

Instructions

1. First, you have to know what you want to do. Ask yourself, "What would I do if I didn't get paid for it, and still have the best time of my life? When you get your answer, that's your dream.

2. Write down your dream. Do a development plan with the timeframes in which you want to achieve it. Set about three goals outlining what you are going to do to reach each goal. Set target dates for achieving each goal. Include resources needed to achieve your goals and how you plan on getting those resources.

3. Collect pictures from magazines, newspapers, books, the internet, etc. that reflect your dream. For instance, if your dream is to get a college degree, cut a picture out of a publication showing someone in a cap and gown.

4. Post your pictures on a "dream" board and place the board where you will constantly see it. Seeing it all the time will keep the dream in the forefront of your mind, which means you are more likely to do it and fulfill it.

5. Find a person who has achieved what you are dreaming of and ask that person to mentor you. The person should be someone who doesn't mind dedicating some time to mentoring you. Take lots of notes, ask lots of questions and listen, listen, listen. You want to glean as much information as possible from your mentor.

6. Stick with it, don't give up, and you will achieve your dream!

Tags: your dream, achieve your, Achieve Your, Achieve Your Dreams, Discover Your, Discover Your Passion

Find A Ballet Class

Find a Ballet Class

Graceful and elegant, ballet appeals to all ages. Whether you prefer Angelina Ballerina or Rudolf Nureyev, this dance form has a timeless appeal. Follow these steps to find a class that helps you progress as a ballet dancer, and more importantly, one that you enjoy.

Instructions

1. Research the local options for ballet dancing. You can find dance classes by looking in the classified ads or searching for ballet schools online.

2. Choose a convenient location to narrow your search. There may be several ballet dance studios in a small area. Find out about class schedules so you can pick the most convenient time to study ballet.

3. Decide on a budget for your ballet dancing. Include the cost of ballet shoes, leotards and tutus as well as the cost of the classes themselves. Find a dance class that matches your budget.

4. Check out the studio facilities. An old building with a larger space and a wooden floor is better for dancing than a modern building.

5. Ask about class size, the teacher's qualifications and the kind of music the teacher uses. Expect to pay more for a class with live piano accompaniment.

6. Take a trial lesson if that option is offered. This is a good way to find out if you like the ballet teacher and to see who else is taking the class.

7. Compare ballet dance classes, sign up with the best ballet studio and start dancing.

Tags: about class, Ballet Class, ballet dance, ballet dancing, class that, dance classes

Ease Afterpains After Giving Birth

After giving birth, the uterus must return to its pre-pregnancy size. To do this, the uterus contracts and causes cramps that can vary from mild to very strong. These uterine contractions are known as afterbirth pains. The first few days after birth are when most mothers feel them. Afterpains have the potential to become worse with each subsequent delivery. There are several things you can do to lessen the discomfort of afterpains.

Instructions

1. Try to prevent afterpains. Urinating frequently can help prevent or lessen afterpains. As with contractions, a full bladder can make the afterpains hurt worse.

2. Increase pressure. You can use any type of support garment like an ace bandage or a belly wrap to snuggly wrap your abdomen. This will sometimes lessen the intensity of the afterpains.

3. Try using heat. Use a heating pad or a warm rice sock over your belly to reduce the afterpains. You can also try lying in a warm tub. For really intense afterpains you can lie on your belly with a heating pad or warm rice sock underneath you. The pressure and the heat can sometimes work together to relieve severe cramps.

4. Try relaxation methods. If you used breathing in labor and it worked you may want to incorporate it again. You can also use massage techniques or perhaps even take a mind journey to a beautiful place.

5. Try herbs or tinctures. There are certain herbs and tinctures that are specifically made to decrease afterbirth contractions. Of course, make sure that it is safe to take if you are breastfeeding.

6. Call your physician. If the afterpains are too intense you can call your physician to see what he recommends. He can advise you of what to take over the counter or prescribe pain medication.

Tags: heating warm, heating warm rice, herbs tinctures, rice sock, warm rice

Control An Adrenaline Rush

Adrenaline can cause angry distortion of reality

Adrenaline is a body's natural response to stress, anger or fear and in many cases is a useful defense mechanism. Psychologists call an adrenaline rush the "flight or fight" response. It can give you a boost of energy to get yourself clear of danger, or provide added power to fight combatants. When Adrenaline gets out of control, it can get us into deeper trouble causing fights to escalate and even causing trouble sleeping or concentration problems. Depending on the reason for your body's response to outside stimulus, there are various ways to combat the effects of an adrenaline rush.

Instructions

Controlling Your Stress Levels

1. Hit the gym. Providing natural adrenaline rushes during heavy workouts allows your body to control it better in high stress situations at work, in traffic or in a confrontation. The heightened awareness of your physical abilities also gives you peace of mind in knowing you can handle any situation so you are less likely to feel threatened by annoyances. Keep a set of workout tapes at home for a nightly aerobic workout that will relieve stress from a hectic day.

2. Breathe slowly. By concentrating on your breathing pattern you not only take your mind off of the aggravations around you but slow your body's response to the stress of the moment.

3. Soothe your soul. Play soothing music while stuck in rush hour traffic or trying to calm down from an office altercation. Avoid harsh, pounding rhythms that may heighten your emotions.

4. Recognize the symptoms. Even when an adrenaline rush is a good thing, prior to a planned fight, race, or other strenuous activity, the anxiety that leads up to the event can trigger a premature release of adrenaline that leaves you feeling drained just when you need the most energy. Keep track of your vital signs including heart rate and blood pressure and any time they begin to elevate, employ relaxation methods to bring them back to normal so that the rush does not occur before you even begin your event.

5. Consult your physician if daily activities with a high level of stress prevent you from falling asleep at night due to continued adrenaline rushes. This phenomenon occurs because the body resists relaxing when it feels threat may still be eminent.

6. Count to 10. There's a reason this age-old advice is still alive today. It only takes your body three minutes to react to adrenaline, but likewise it only takes three minutes to regain control. If you focus on calming yourself down by counting to 10 in a controlled manner, it gives your mind a moment to realize there is no reason to fight or take flight, and it will regulate the hormone release to reflect the new state of awareness.

Tags: your body, adrenaline rush, adrenaline rushes, body response, only takes

Cool Down A Bedroom

Cool Down a Bedroom

Keeping your bedroom cool is essential, if you spend much time in the room. Sleeping in a warm room can be almost unbearable. Luckily, you can make small changes to cool down a bedroom, even if you do not have an air conditioner.

Instructions

1. Open a window to allow the breeze to come through and help cool the room.

2. Leave the door open. This will help bring in cooler air from the rest of the home, and filter out some of the warmer air inside the room.

3. Place a floor fan in an open doorway, facing back into the room. This will allow for a faster circulation of cooler air from other rooms of the home.

4. Install a ceiling fan in your bedroom. This will circulate the air, and bring cooler air in from the windows and door.

5. Leave the bedroom lights off as much as possible. Light bulbs give off heat, so using natural light from the windows will allow the room to stay cooler.

6. Paint the bedroom a light color. Bright and dark colors will trap in more heat, while lighter colors will keep the room cooler.

Tags: cooler from, This will, bring cooler, bring cooler from, colors will

Calculate Time & A Half Pay

Calculating Time and a Half

While working, one of the most important things to know is how much you are getting paid. Most people are paid in the form of hourly wages. The hourly wage is multiplied by the hours worked in a day to calculate the amount of money made in a day. When working overtime, people often make time and a half, which is their regular pay per hour plus half their regular hourly pay each hour.

Instructions

1. Determine your hourly pay. For example, $14 an hour.

2. Divide hourly pay into two. In the example, $14 divided by two equals $7.

3. Add your hourly page to the figure calculated in Step 2 (your hourly pay divided in two). In the example, $14 plus $7, which equals $21 per hour.

4. Multiply the time and a half rate determined in Step 3 by the number of overtime hours worked. In the example, if you worked three hours of overtime, then you made $21 per hour times three hours, which equals $63 for overtime.

Tags: your hourly, hours worked, their regular, three hours, Time Half

Find Out Who Owns A Franchise

Find Out Who Owns a Franchise

Buying the products or using the services of a franchise business can provide useful and quick answers to your needs. However, if the time comes when you want to talk to the owner of the franchise business, you may find yourself trapped in a seemingly never-ending sea of red tape. Knowing there are several avenues you can use to locate the contact information for a franchise owner can help make the search less stressful.

Instructions

1. Ask the management of the franchise for the owner's name and contact information. Often times the management knows get in touch with the owner and may be willing to share that information upon request.

2. Check the name and address of the franchise on the Internet. If the business has a Web site go to the contact button and see if the owner's name and contact information are listed.

3. Contact the Chamber of Commerce in the city where the franchise is located. If the business is a member of the Chamber of Commerce, the Chamber office will sometimes have contact information for the franchise owner. Use a polite and professional tone when speaking with the Chamber representative so they will be more inclined to help you with your request.

4. Contact the business license office in the city where the franchise is located. The information there is public record. Request the name and contact information of that franchise business. Sometimes the phone numbers are outdated and out of service. However, this information is a starting point and the owner's name and physical address should be on record and accessible to you through city hall.

5. Ask the city and county property tax and sales tax office to provide you with the owner's contact information. The franchise will pay taxes and those tax bills will be in the owner's name, not the management's name.

6. Contact the corporate office for the franchise company and request information about the owner of a particular franchise. Before making the contact with corporate, be sure to call the franchise and ask if it has a store number, or site number that you can refer to when you call. If they do not have one or refuse to give it to you, you can still contact corporate and provide the exact address of the franchise you are discussing and request information about the owner.

Tags: contact information, owner name, contact information franchise, franchise business, franchise owner, information franchise

Find Monthly Dividend Stocks

Many dividend investors typically don't think about monthly dividend stocks when building their portfolio. However, there are some quality companies that pay a nice monthly dividend compared to the normal quarterly dividend paid by most companies. While the majority of companies pay the quarterly dividend, a smart investor should also consider adding monthly dividend stocks to their portfolio. Here are a few steps to begin investing in monthly dividend stocks.

Instructions

1. Look for companies that are setup as trusts in the United States or Canada. Several natural gas and oil companies are setup as trust entity's which decide to pay the majority of their profits back to their investors. Purchasing company's setup as trusts is a great opportunity to invest in monthly dividend stocks.

2. Search for real estate trusts in addition to natural gas and oil companies to find monthly dividend stocks. Like their counterparts, many real estate trusts are setup to payout most of their profits through dividends. Finding the best of these companies will most surely provide steady monthly income for years to come.

3. Use websites and blogs that specialize in publishing content regarding dividend stocks. The "Wall Street News Network" (www.wallstreetnewsnetwork.com) for example publishes a list of monthly dividend stocks that gives you a great start. Using this information is a perfect place to start your research by taking the list and completing your due diligence on stocks you may be interested in.

4. Use free online stock screening tools that included dividend information. Sites like Yahoo! Finance have query tools that can show the historical data for stock dividends paid to shareholders. Using these types of tools can identify monthly dividend stocks available.

Tags: monthly dividend, dividend stocks, monthly dividend stocks, dividend stocks, monthly dividend stocks, companies that