Delete Run History In Windows

If you open programs and files on your computer with the Run command, you may want to occasionally delete your run history. This history documents for all to see what programs were recently accessed, and it can fill with programs that are long since deleted.

Instructions

1. Click on the Start function on the lower left corner of the toolbar and click on the "Run" option. This opens a sub-window titled "Run."

2. Type "regedit" command in the "Open" field. The dropdown menu on the "Open" field is where users view the run history. This command opens the "Registry Editor" window in folder view.

3. Expand the "HKEY_CURRENT_USER" folder to view all of the sub folders by clicking on the plus sign next to the folder icon.

4. Repeat the expanding of the following folders, starting with the Software folder, and systematically find and expand the following folders: Microsoft, Windows, CurrentVersion and open the Run folder.

5. Look for the programs that are in the "Run History" listed in the right windowpane of the "Registry Editor" window.

6. Right-click the name of the program you want to delete from the run history. Select "Delete." A popup window will ask for confirmation. Choose "Yes" and watch the history disappear.

Tags: Editor window, folder view, following folders, history This, Open field, programs that

Donate To The Marine Corp Marathon

The Marine Corps Marathon is an annual event to support the Marine Corps Scholarship Foundation. The Marine Corps Scholarship Foundation is an organization dedicated to supporting the children of current and former Marines through scholarships. You can donate to the Marine Corps Marathon online by either sponsoring a specific runner or donating to the general scholarship fund.

Instructions

Sponsor Runner

1. Go to the Marine Corps Scholarship Foundation homepage (See Resources).

2. Click the "Sponsor Runner" button.

3. Enter the first and last name of the runner in the appropriate fields. Click the "Search" button to locate the runner.

4. Select the runner you want to sponsor from the list of runners who match your search criteria.

5. Enter your donor information including your name, address and phone number. Enter your payment information. Requested information includes your credit card details and billing address.

6. Click the "Submit" button to send your donation to support a specific runner in the Marine Corps Marathon.

General Donation

7. Go to the Marine Corps Scholarship Foundation homepage (See Resources).

8. Click the "General Donation" button.

9. Select your donation level or enter a specific amount of money you want to donate in the text box. Click the "Continue" button.

10. Enter your donor information including your name, address and phone number. Enter your billing information. Requested information includes your credit card details and billing address.

11. Click the "Submit" button to send your donation to the Marine Corps Scholarship Foundation's general fund.

Tags: Marine Corps, Corps Scholarship, Corps Scholarship Foundation, Marine Corps Scholarship, Scholarship Foundation, Enter your, Corps Marathon

Build Long Lean Muscle

Long and lean

Long, lean muscles are the envy of many men and women. There are some people who are just predisposed to this body style at birth and there are others who are not. The process involved goes further than doing miles worth of running and restricting your calories to one meal a day. Not only does that approach not work, but it is also not healthy. What is healthy though, is working hard, eating right and training properly.

Instructions

1. Get rid of the junk. Eliminate deep fried foods, refined foods, processed foods and foods that are high in saturated fats. While you're at it, also eliminate the high calorie beverages and excessive amounts of alcohol.

2. Eat every 2 to 3 hours. In these meals, eat a balance of protein, carbs and healthy fats. Include nutrient-dense foods like fruits, vegetables, whole grains, seeds, nuts, low-fat dairy and lean sources of protein.

3. Perform cardio. Do cardio three days a week in an interval format. This means alternating between high intensity and low intensity. Here's an example: Perform a 10 to 15 minute warm-up run. Now run hard for 30 seconds and do a recovery run for 60 seconds. Alternate back and forth for 20 to 30 minutes.

4. Do weight training. Perform circuit-style weight training three days a week on alternating days of your cardio. Work your chest, shoulders, back, triceps, biceps and legs, in that order.

5. Perform the exercises. Do one exercise for each muscle consecutively with 45 to 60 second rest periods in between. Go all the way to the end, wait 60 seconds, then repeat the whole sequence again three more times. So you will be doing four total circuits. Do 12 to 15 reps and use weights that are as heavy as you can handle, yet still get a minimum of 12 reps.

6. Go to yoga class. Performing yoga will help to elongate your muscles and increase your flexibility, all in one. It will also increase your range of motion which will allow you to move your muscles further when you are doing weight training. This in turn can contribute to lean muscle mass.

7. Let your body recover. Take one day off to recover but don't take it completely off. Do a minimum of 30 minutes of light exercise. This can be fast paced walking or it can be playing catch with a friend.

Tags: weight training, days week, increase your, Long lean, three days, three days week

Create Your Own Addition Flash Cards And Print Them

Create Your Own Addition Flash Cards and Print Them

Flash cards are an effective way to help your children or students learn addition. It is a means of learning by repetition and memorization that works. With the explosion of computer ownership, making flash cards no longer requires that you hand write each individual card. In fact, you can make quality addition flash cards using basic word processing programs. Printed flash cards are not only easier to make, they can also be easier to read.

Instructions

1. Draw up an addition table. Writing a master list of addition tables will make creating your flash cards easier. Not only do you have a quick reference for addition problems, you also have a checklist to make sure that you have remembered to make flash cards for each basic addition problem. Number 0 through 9 at the top of a piece of paper and 0 through 9 down the side. Then write the solution for each in the correct place. For example, in the third row down in the ninth column, you will write 12.

2. Set up your table. To print out flash cards, you will require a template in Microsoft Office Word. Click the "Table" drop-down menu. Then select the "Insert" submenu. Click "Table" under the "Insert" submenu. A pop-up window will appear. Create a four-column, four-row table. This will make 16 flash cards per page. Select the radio button "Auto Fit To Window," and then click "OK."

3. Size your table. Your table will drop in not looking very useful. This is, however, easy to fix. Hover your cursor over the table, and you will see a small box in the lower-right corner. Drag this box until it fills the entire page. Stay within your margins. Your table will now resize, automatically keeping the size of each table cell equal.

4. Enter the addition problems. Change your font to Times New Roman, and set the font size to 64. Align your text to the right. Enter addition problems in each individual cell.

5. Enter the solutions. Create a new document for answers. Insert another table. Enter the solutions to the problems in reverse row order in the same column in which they appear. For example, if the problem in the upper-left corner is "1 + 1," the solution "2" will appear in the upper-right corner.

6. Print the problems. Insert some good, heavy card stock into your printer. Click the printer icon.

7. Print the solutions. Take your printed problems. Turn them over the short way (right to left, not up and down) and insert them back into the printer. Make sure that the end that printed first for the problems goes in first for printing the solutions.

Tags: flash cards, addition problems, table will, Addition Flash, Cards Print, Cards Print Them, Click Table

Buy Name Brand Clothes In Bulk

There are several reasons why someone may want to buy brand name clothes in bulk. You may want to build your own wardrobe. You may want to sell clothing online. You may even want to open a retail store. Regardless of your reason to buy brand name clothes in bulk, here is go about it. Does this Spark an idea?

Instructions

1. Decide what brand name clothes you want to sell. You need to decide if you are looking for casual wear such as jeans and t-shirts, or if you are looking for high-end suits, dresses, and formal wear. Perhaps you are looking for a mixture of the two. If you are buying wholesale clothes for resale, you need to make your decision based on your location, and market.

2. Find a supplier for brand name bulk clothes. If you are reselling the brand name clothes, you can go to a market (Clothing Retailers Markets are located in major cities) with your business information and apply to be a vendor. This way you can purchase directly from the manufacturer, if you meet their criteria. You can also find a supplier for your brand name bulk clothes online by searching for "brand name bulk clothes". The suppliers that you will find typically offer closeout deals at below wholesale prices.Get on the mailing lists for surplus liquidation. You can find one such site here. http://lists.surplus.net/mailman/listinfo/surplus-liquidation You will receive regular emails of bulk clothes offerings.

3. Make sure the supplier for your brand name clothing is legitimate. You can expect market suppliers to be legitimate, but you should question vendors you find on the internet and in person. Ask for references and even sample pieces to make sure the items are not counterfeit. Ask where the clothes come from. Legitimate clothing wholesalers get their clothes from catalog retail and online stores through customer returns and overstocks.One reliable sites for brand name clothes in bulk are DollarDays.com which also offers household items, crafts, and just about any other item you can imagine. They use phone representatives to help you complete your order and answer any questions you may have.

4. Negotiate a deal for the brand name clothes you want to purchase. Just because a brand name clothing supplier has a set price and package limits does not mean you cannot negotiate a deal. If you don't need the same red blouse in three different sizes in a pack of a dozen, tell them so. They may be able to arrange to better suit your needs. If the prices they set are too high it does not hurt to ask for a lower deal. If possible, have your deal made in writing, and make your purchase immediately with a receipt of the purchase sent to you so that you can check it against the actual delivery.

5. Arrange to have the clothing shipped to you. If you do not have a retail space and you have a large shipment coming, arrange to have the shipment sent to a rented warehouse location.

Tags: brand name, brand name clothes, name clothes, bulk clothes, brand name bulk, name bulk

Buy Oil Stock As A Small Investor

Oil companies drill for oil, refine oil into gasoline and other fuels, and sell the end products to consumers. Large companies, such as British Petroleum and Exxon-Mobil, are fully integrated companies, covering all aspects of the oil sector. Smaller companies focus on oil and gas exploration or refining oil into petroleum-based products. The small investor can have a diversified exposure to the oil companies.

Instructions

1. Determine how much money you want to invest in the oil and gas sector. Many online stock broker accounts require a minimum deposit of $1,000 to open an account. This is enough money so that broker commissions do not eat up too much of your profits.

2. Exchange traded funds or ETFs offer diversified funds in focused sectors. The data section at IndexUniverse.com allows you to screen ETFs by sector. A selection of energy sector ETFs gives a choice of 16 different funds. The energy sector also includes companies that provide energy through coal, nuclear power and alternative energy.

3. Narrow down the energy sector ETFs by entering the fund symbols at ETFConnect.com and reviewing the top stock holdings. For investors in ETFs, a large asset base and low expenses are benefits. Two energy ETFs that give the best exposure to oil are the SPDR S&P Oil and Gas Exploration and Production ETF, symbol XOP, and the Energy Select Sector SPDR Fund, symbol XLE.

4. Be aware that of the two funds, XLE has higher exposure to the large, integrated oil companies and is less volatile. XOP has more exposure to riskier stocks and has had larger moves in both the up and down directions. Determine which fund fits your investment philosophy or decide to split your investment between the two funds.

5. Place the order through your online broker account. It is not necessary to purchase in round lots of 100 shares. These ETFs will give you an investment in a broad portfolio of companies in the oil business.

Tags: energy sector, energy sector ETFs, integrated companies, sector ETFs, your investment

Dress For Trail Running

Trail running is a great way to get into shape, enjoy nature and get away from the hustle and bustle of urban life. But if you just throw on your shoes and hit the trail, you may find yourself uncomfortably cold, hot or itchy. Dressing for success in trail running is easy and rewarding; a good outfit will equal a good time in the great outdoors.

Instructions

Get Your Gear

1. Buy quality trail running shoes that fit your specific running needs. Visit a running-specialty shop that has knowledgeable employees who are runners or consult reputable online sources. Don't skimp on shoes, you'll rely on them for many miles.

2. Get running-specific clothing. Gone are the days of gym shorts and sweatpants. Running wear today is made of wicking fabrics that will keep you warm in the cold and cool you off in the heat.

3. Be sure that you have the right accessories for your regional climate. In very cold areas, if you are running in the winter, you may need a full-face balaclava or a knit beanie. In most places, you'll need gloves when it is cold. A rainproof, wind-resistant but breathable running jacket is also a must. Find one that you can crumple up and stuff into a pack.

4. You will also need some gear for hydration and to carry a few needed tools. There are great hydration packs available that also double as mini-backpacks. For shorter runs, you can opt for a bottle on a hip pack. For runs more than an hour, hydration backpacks with a built-in bladder and many useful pockets are more comfortable, practical and they can carry enough liquid for a several-hour jaunt.

Dressing for Cold Weather

5. Dress to feel a bit cold at the start. You will quickly warm up as your run progresses. If you dress to be warm at the start you will soon find yourself to be too hot.

6. Be sure to wear a hat or a beanie. You loose a lot of body heat from your head.

7. In temperatures that are at freezing or below, you'll want to wear gloves and tights to keep the bite of the cold air off your limbs. The new wicking fabrics will draw sweat from your skin and keep you dry and warm.

8. Don't neglect to bring liquids with you just because it is cold outside. You'll still sweat with exertion and you will need to replace the fluids that you lose.

Dressing for Warm or Hot Weather

9. If you're running in arid areas under the sun, a tank or bra top might not be the best choice. Choosing a white running tee might be more comfortable because it will keep the sun off your shoulders and upper arms. A running hat with back flaps that cover your neck might make your training/or racing more comfortable.

10. Be sure to wear sunglasses and a running hat in sunny, bright weather. They will add to your comfort and protect you from the sun's rays.

11. Always wear high SPF sport sunscreen and pack plenty of liquids in bottles or a backpack bladder system.

12. Don't forgo socks in the heat! The wicking properties of running socks will help you keep cool and dry and prevent blisters.

13. If you're running in warm or hot conditions in more shady surroundings, a tank or bra top is fine as long as you look out for poison oak or ivy, especially if you are sensitive and are in affected regions.

Tags: more comfortable, find yourself, from your, keep warm, start will, sure wear, trail running

Figure How Fast Your Run Is

Timing your run will motivate you to run faster.

The only way to track your progress if you are a runner is by determining how fast you are running over a certain distance. Whether you are a beginner or you race competitively, it is always a good thing to figure out how fast you are running. Once you have determined your speed, you may want to keep a log of your times so that you can see how much you improve with each run.

Instructions

1. Allow yourself time to warm up and cool down before and after every run.

Start your timer as soon as you start your run and remember to press stop as soon as you finish. It is up to you if you jog a little first or cool down after your official stopping point, but make sure you remember where you started and ended the timer.

2. Having a clear and accurate route is absolutely necessary to determine your speed.

Determine the distance you covered in your run. There are a number of ways to do this.

If you own a GPS system or your wristwatch or cell phone has this technology, then it will be able to tell you exactly how far you ran. Otherwise, mark the route you took on a map and then determine the distance. Google Maps and many specialized websites are really helpful with this.

3. Divide the distance by your time. Speed equals distance divided by time, so as long as you have the numbers, you can calculate an accurate speed. You can choose to enter the distance in miles or kilometers, so there is no need to worry about inaccuracies or converting measurements.

Tags: cool down, fast running, your speed

Easily Forget Someone

Focus on yourself to move forward and forget someone else.

Breakups can be tough, and forgetting about a former lover and the time you spent together isn't always easy. Over time, you can learn to forgive and forget all that went wrong. Forgiving can be difficult and forgetting can be impossible, but finding forgiveness is a critical step, according to WebMD. Focus on yourself and the future to easily forget someone.

Instructions

1. Accept that the relationship is over. Moving on is the first step to forgetting, as you know you can't go back.

2. Don't contact your former flame. Cutting communication is critical because it enables you to be independent and start forgetting all of the time you spent talking to each other.

3. Write down your feelings on a blog or in an old-fashioned journal, Dating Is So Complicated.com suggests. Talking over your feelings with a friend can help, too. Once those feelings are out, you can move past the hurt.

4. Nurture yourself. You need time to heal, according to HelpGuide.org, and you need to put yourself first. Find time to read a good book in a relaxing and calming setting.

5. Focus on the future to help forget the past. Meet new friends and have new experiences.

Tags: Focus yourself, forget someone, time spent, your feelings

Develop Mental Toughness In Sports

Michael Jordan missed 26 game-winning shots.

In 1986, sports psychologist James Loehr began to popularize the idea of mental toughness in sports. This toughness---made up of a combination of determination, focus, confidence, courage, resilience and poise---allows an athlete to perform his best in high-pressure competitive situations. By learning to develop mental toughness, you'll gain an edge over your components and increase your chances of success in all areas of life, not just the sports arena.

Instructions

1. Affirm yourself. Engage in an ongoing, positive inner dialog, reminding yourself of your goals and your ability to achieve them.

2. Surround yourself with positive people. Encourage your friends and teammates in their achievements, and expect the same thing from them. You may consider asking a personal trainer, coach or teammate to hold you accountable for pushing yourself physically and mentally. Be honest with them about both your successes and failures.

3. Mark your progress. Keep a record of your race times, game scores and other achievements and look over them when you are tempted to feel discouraged.

4. Form a routine that helps you get "in the zone" before a competition. Experiment with what things help you achieve the mental and emotional state you need to be in to perform your best. Then, once you begin the competition, commit to giving it everything you have.

5. Learn to recover quickly from mistakes. Many athletes freeze up and lose their confidence after something unexpected happens. Be prepared for these moments by developing plans for rebound quickly when you miss a shot, lose time in a race or get slowed by an old injury.

6. Push yourself. Regardless of what sport you play, you'll need to add challenging workouts to your training routine every couple weeks to keep yourself mentally tough. Try not to plan these modifications. Let yourself get caught up in the high of your workout and spontaneously decide to go further, run faster or lift more than you normally would.

7. Prepare thoroughly for every competition. By taking plenty of time to think through and prepare for the big day in advance, you'll be able to focus 100 percent on calming your nerves and developing the right mindset.

8. See a sports psychologist. Many athletes who sustain a traumatic sports-related injury never recover to the level they were at before the injury. This does not have to be the case. Work with a sports psychologist to help overcome injuries and other mental obstacles you can't seem to conquer on your own.

9. See failure as a stepping stone. In his article "What is Mental Toughness and Develop It?" David Yukelson, Coordinator of Sports Psychology Services at Penn State University, points out that Michael Jordan missed 26 game-winning shots and lost 300 games. By learning to see your failures as an opportunity to succeed, you'll recover quickly from disappointment.

Tags: sports psychologist, game-winning shots, Jordan missed, Jordan missed game-winning, Many athletes, mental toughness

Dress For Peru

Like all countries in the Andean region of South America, it can be a struggle to decide dress in Peru. The varying climates can be tricky to plan for and without preparation, you may find packing lightly close to impossible. Whether you are traveling to the bustling cities of Lima and Cuzco, or plan to hike the Inca Trail and Peruvian jungles, there are a few things that you should know about what to wear.

Instructions

1. Dress for mild weather when traveling to Peru's capital city of Lima. Lima's average temperature ranges from the low sixties to the mid eighties, so dress as you would for any American city of similar climate. Pack warm-weather clothing for day and light jackets and sweaters for the evenings.

2. Plan for rain in Peru, especially in the higher regions such as the Inca Trail. Bring a raincoat and waterproof shoes. Jeans, although common for the region, are difficult to wash by hand, and take a long time to dry. Peru often experiences long bouts of rain, so you may find yourself drying your clothes inside your room. Avoid carrying heavy, wet jeans in your luggage, by bringing lightweight, quick drying pants.

3. Dress for cool nights. While you may experience hot, sunny days, the evenings quickly cools off, so bring a lightweight fleece that you can easily carry in your backpack or day bag. Also, pack warm pajamas, as hotel blankets are often not sufficient to keep the chill off at night.

4. Layer your clothing as climate changes rapidly throughout the day and from region to region. This is especially important when taking long bus trips. You may start the day off in the warmth of the sun, but you will soon find yourself shivering in your seat and later caught in the cool Peruvian air wearing only a t-shirt.

5. Protect yourself from the strong Andean sun by wearing sunglasses and a sun hat.

6. Wear waterproof gear when trekking into Peru's Amazonian region and consider a pair of rubber boots, which can be purchased in any small town. Protect yourself from mosquitoes, which carry malaria, dengue and yellow fever by purchasing light colored raingear. Also, wear long sleeved shirts and long pants to help prevent bites.

7. Take comfortable sneakers or breathable hiking boots. The rural streets of Peru are either dirt or paved with jagged stones, and often slippery when wet, which can be rough on sandaled feet. You will find yourself walking a lot, running to catch busses, caught in crowds and often stuck in the rain, so protect your feet and wear your flip-flops only in the shower.

Tags: find yourself, Inca Trail, Protect yourself, Protect yourself from, yourself from

Find Ironman Fitness Parts

When a piece of exercise equipment breaks, it can seriously disrupt your workout regime. Getting it fixed quickly is important to staying on track with your fitness goals. This is especially true for Ironman Fitness equipment (including treadmills, bikes ellipticals), which many individuals use to train for Ironman triathlons. Since finding the appropriate parts is half the battle in fixing your machine, follow these steps to quickly locate Ironman Fitness parts:

Instructions

1. Identify the part to be replaced. The best way to do this is to compare the part you want to replace with the assembly guide in the owner's manual for your specific piece of equipment. If you do not have an owner's manual, one is available at the Ironman Fitness website (www.ironmanfitness.com), under the "Service" section. You will need to know your product category and model number to find the right manual.

2. Contact the Ironman Fitness technical service department, especially if your product is still under warranty. Click "Contact us" and under "Subject" select "parts ordering/tech support/warranty info." In the message box, explain which part you are trying to replace; if your warranty is current, there is a good chance the defective part will be replaced by the company free of charge.

3. Visit websites such as eBay or Craigslist and search for "Ironman Fitness." There may be individual parts for sale. But more likely there may be a whole piece of equipment on sale from which your intended part may be scavenged.

4. Contact local fitness equipment repair shops. Often, these types of businesses can be found in your local phone book. Search your yellow pages for "fitness equipment repair." Call a number of places, if available, to shop for a reasonable price.

Tags: Ironman Fitness, equipment repair, fitness equipment, fitness equipment repair, owner manual, piece equipment, your product

Feed A Family On $300 A Month

Shop alone and stock up on bargains to save on grocery expenses.

Food prices are rising faster than most families' incomes. If your family of four is spending $600 in groceries every month, and you need to cut your grocery bill to $300 a month, planning and smart choices are the keys to success.

Instructions

1. Pull $300 cash from your checking account and put it in an envelope marked "Food Money" at the beginning of the month. This serves as a visual reminder of how much you can spend on food during the month. Don't use this money for anything other than groceries.

2. Go through the grocery circulars once a week. Identify the sale items for the week and plan all meals around them. Don't forget breakfast and lunch. Stay around $75 per week. If you go over, the money has to come out of another week's budget.

3. Look online for printable coupons for items you purchase regularly or to go with the sale items you identified. If you notice a coupon for something you will need in the future that is not on sale now, go ahead and print it out. This way it is there when you need it.

4. Shop at a grocery store that offers double coupons on a specific day. Stock up on items that are almost free after coupons are applied. This allows you to buy items when they are on a good sale, which helps you make your budget.

5. Stick it out! At first, you are going to find that $300 doesn't buy all that much. However, as you stock up on sale items, you will find that you are able to buy more and more. Keep it up, and you may even find yourself able to spend even less than $300 a month on groceries.

Tags: sale items, find that

Develop The Mind Of A Champion

Develop the mindset of a champion.

Everyone likes to watch a natural athlete perform. He makes it look so easy and effortless. Coaches and teams pay enormous sums of money to recruit these natural athletes. They believe that natural ability is all that stands between success and failure in any sports arena. But a true champion needs more than that. Muhammad Ali said it best: "Champions have to have the skill and the will. But the will must be stronger than the skill."

Instructions

1. Eat properly and exercise on a regular basis. Follow a Mediterranean diet. Originally developed to promote a healthy heart, this diet also enhances brain function. High in omega-3 fats from olive oil and fish, this diet is rich in fruits, vegetables, legumes and cereals. Incorporate aerobic, stretching and weight resistance activities into your daily regimen. If necessary, get advice from nutritionists, trainers and other health care professionals.

2. Focus on your goals with a single-minded obsession. Live, breathe and dream about success in your chosen field. For example, if you intend to run and place in a marathon, imagine yourself leading the group to the finish line. Find a picture of the first-place trophy and keep it in your purse or wallet. Create collages or other visual representations of your goals and post them in your bedroom or den.

3. Maintain a positive attitude. Do not allow yourself to become discouraged by setbacks or other people's comments. When a negative thought enters your mind, replace it with a positive affirmation or statement. For example, if you have received a rejection letter from the publisher, read it once and get rid of it immediately. Put it out of your mind as you reread your manuscript. Close your eyes and imagine yourself reading the book to thousands of fans in a large auditorium. Repeat the following affirmation: "I am a published and prosperous writer with a large fan base."

4. Accept constructive criticism. As you practice and improve your skill set, listen carefully to the suggestions made by coaches, agents and mentors. Get rid of the fixed mindset that assumes natural talent needs little effort or outside help. Even if you have a powerful golf swing or tennis serve, you must continue to exercise and refine your movements. Surround yourself with supportive people who are not afraid to point out your flaws and help you improve your performance.

5. Learn deal with failure. Natural talents and abilities may give you a head start, but you cannot expect to win every game or trophy. Do not make excuses or blame others for any setbacks. Some athletes have myriad excuses for their failures. For example, "It's too cold and rainy to play tennis" or "I can't concentrate when my personal life is falling apart." Instead, discuss your performance with a coach or mentor and make the necessary changes.

Tags: imagine yourself, improve your, this diet, your goals, your mind, your performance

Calculate Calories Burned In A 10k

Participating in a 10k race (6.2 miles) can be accomplished through self-determination and by following a training schedule leading up to the day of the race. Many runners participate in a 10k to support and raise money for a charity or for a sense of accomplishment, while others are motivated to burn calories to help lose weight. The amount of calories burned during a 10k is different for everyone; the final tally depends on a person's weight and the speed at which they run, jog or walk.

Instructions

1. Decide whether your 10k will be done by walking, jogging, running or sprinting. The pace at which you decide to run may range from a 6-minute mile sprint to a 14-minute mile walk. Remember that the harder you work, the more calories you will expend. Runners World Magazine (runnersworld.com) estimates that a 150-pound runner who increases his pace from an 8.5 minute mile to a seven minute mile will burn approximately 180 calories more per hour.

2. Determine how long it takes you to run one mile. You can easily do this while you are training for the race day, as training involves runs which vary in mileage. Run three miles (which is approximately half of a 10k). You can determine the mileage you covered by using a pedometer or by visiting the web site www.mapmyrun.com .

3. Record the minutes it takes you to complete the three mile run on a stop watch.

4. Visit an online calorie calculator to determine how many calories you will burn per mile, depending on your rate of speed during the race. Visit this site: http://www.changingshape.com/resources/calculators/caloriesburnedcalculator.asp .

5. Enter your weight in pounds in the box marked "weight." Select the closest option to your individual mile per minute average under the running option. You can find this number by taking the number of minutes it took you to run three miles and dividing it by 3.

6. In the box marked "duration," enter the number of minutes it took you to run the three miles and hit "submit."

7. The number of calories you burned by running 3 miles will appear on the next screen. Multiply this number by 2 to determine the approximate number of calories you will burn by running your 10k.

Tags: calories will, three miles, will burn, calories burned, calories will burn

Connect Speakers To A Dj Machine

A DJ machine or mixing board is just one part of a comprehensive network of tools that the DJ uses to mix sounds. A sound amplifier magnifies the signals coming from the DJ machine and passes them to the speakers. To connect speakers to a DJ machine, you must first connect them to the amplifier.

Instructions

1. Make sure your system is switched off and that the gains are all down.

2. Plug one end of the speaker cord into the amplifier. Many amplifiers use a two-prong banana plug that has a notch in one side. This notch denotes negative polarity and goes into the black-colored hole in the amp connection. The unnotched (i.e., positive) polarity goes into the red portion.

3. Make sure you've plugged your speaker cord into the same output channel number to which the DJ machine is connected via the input channel. Thus, if you've connected the DJ machine to input channel 1 on the amp, the speaker must be connected to output channel 1.

4. Plug the other end of the speaker cable into the speaker itself. If you're using a Speakon connector, there will be both a large plastic ridge and a small plastic ridge on the connector. Line these up with the connector receptor in the speaker, push the connector in and then twist clockwise to lock. It should snap into place. To remove the cable, twist counterclockwise and simultaneiously pull on the plug.

Tags: cord into, goes into, input channel, Make sure, output channel, plastic ridge, polarity goes

Deal With Office Bullies

Bullying in the workplace can become aggressive and threatening.

Bullying isn't just confined to childhood and playgrounds. You may experience bullying as an adult in office environments -- whether from a manger or colleague. This can damage your confidence and fill you with a feeling of dread about going to work each day. However, you can deal with office bullies. Your strategy may depend on the type of bullying, the type of job you do and your company's policy on office bullying. Whatever the situation, keep calm and focused.

Instructions

1. Record specific examples of bullying in a notebook every day. Write down the incident, the time, the person involved and any witnesses. Save any emails, notes or other evidence of bullying, including anything written on social networks. All of this proof may help you later down the line.

2. Speak to your human resources department or manager informally. Don't bring up any names yet, but ask about the company's office bullying policy. Explain the situation in general and say that it's affecting your work and confidence. Listen to solutions human resources provides.

3. Talk discreetly with some of your trusted colleagues to find out if anyone has noticed any bullying or feels a similar way to you. If possible, ask close colleagues if they're prepared to confirm the problems to management or politely speak to the bully on your behalf.

4. Speak to the person bullying you, if you're able. Focus on the actions, not the person. Calmly explain how the person's actions affect your ability to work and how the actions make you feel. Use your notebook to pick out a few key examples, but don't show the person your notebook or it may provoke the person further.

5. Remain as calm as possible while you deal with an office bully. Becoming animated, accusatory or aggressive may backfire on you. Though it may be hard, try not to become emotional.

6. Maintain a diary after any discussions with or action against the bully. Calmly remind the bully of previous discussions or reprimanding if the old behavior starts to creep back into the office.

Tags: human resources, office bullying, with office, your notebook

Do Ladder Curls For Your Biceps

Ladder Curls are a great way to build both strength and stamina in your biceps. A Ladder Curl workout is fast and effective. It will have your arms screaming for mercy but it is easy to complete because you know the pain will be over soon.

Instructions

Do Bicep Ladder Curls

1. Your starting position is important. You should stand with your feet shoulder width apart. Grab a pair of light dumb bells and let your hands hang naturally at your sides. Curl one hand up to shoulder height while turning your wrist toward you. As you lower that hand curl the other up at the same time. When you have curled both arms you have done one rep. You can also curl both arms at the same time. It shortens the workout but is less effective. You are more likely to cheat by bending your back and whipping the weights up. It is better to curl each arm individually. Be sure not to put down the dumb bells at any time during this exercise.

2. Start by doing a set of 10 reps at a warm up weight to get the blood flowing. Now it's time to climb the ladder. Pick up a pair of moderately heavy dumb bells. Do 1 curl then pause for 1 second. Then do 2 curls then rest for 2 seconds. Follow this pattern with 3, 4 and 5 curls. After the fifth set of 5 reps your biceps should feel pumped but not exhausted. If they don't, increase the amount of weight.

3. Rest for one minute then start climbing the ladder a second time. With the same amount of weight do 1 curl followed by a 1 second pause. 2 reps with a 2 second rest and so on until you get to 5 reps. At this point you should not be able to complete 5 curls. If you can, then increase the weight.

4. By now you should be pretty fatigued. It's time to climb down the ladder. Try to do 4 curls. It's OK if you can't but try. Pause 4 seconds then try to do 3 reps. Again, it's fine if you can't quite get there but try. Attempt 2 reps then 1 rep. You should be crying for mercy and probably unable to do that final rep. If not it's time to increase the weight.

5. The key to great gains in the biceps is getting blood into the muscle fibers when you have pushed them to failure. Put down the weights you used for your ladder curls and grab a pair of dumb bells 10 pounds lighter. Crank out a fast set of 10 reps. Your biceps should be screaming for relief. Without rest grab the next set of dumb bells 5 pounds lighter. Pound out another fast set of 10 curls. Keep moving on down the weight rack using lighter and lighter dumb bells. Do not rest between sets. By the time you hit 15 pounds you should barely be able to lift your arms. This is great. Be sure to stretch out those biceps and rest them for several days. The next time you do ladder curls you will definitely be stronger.

Tags: dumb bells, amount weight, bells pounds, bells pounds lighter, biceps should, both arms

Determine Resting Heart Rate And Cardio Fitness

Evaluating progress from an exercise program can be done by measuring cardio fitness. Although there are more complex ways to get a measurement, the average person can use their resting heart rate to determine cardio fitness. A range of 40 to 100 beats indicates a normal resting heart rate.

Instructions

1. Take your pulse first thing in the morning before engaging in any significant activity. Because the resting heart rate is a representation of the least amount of beats required to sustain the body, taking the pulse upon waking is the best time to get an accurate reading.

2. Place the index and middle fingers on either side of the neck, or the thumb side of the wrist to find the radial or carotid pulse.

3. Count the beats starting at zero and continue counting for one minute.

4. Record the number of times the heart beats in one minute. This number reflects cardio fitness. A man of average cardio fitness should expect a resting heart rate of 70 beats per minute. For women, 75 beats per minute is the average.

5. Record the resting heart rate over a period of time to determine if cardio fitness is improving. As your cardio fitness improves, your resting heart rate will decrease.

Tags: heart rate, resting heart rate, cardio fitness, beats minute, resting heart, resting heart

Decrease Breast Cancer Risk

Developing breast cancer depends on many risk factors. Among them are taking hormone therapy, advancing age and being female, along with family history, genetics, menstrual cycle patterns, alcohol consumption, childbirth history and obesity. According to the American Cancer Society, a woman has a one in eight chance of developing breast cancer in her lifetime. Many individuals who develop breast cancer have no known risk factors. Although, risk factors such as gender and family history cannot be changed, certain risk factors can be. There are steps you can take to decrease your breast cancer risk.

Instructions

1. See your doctor. You will need a medical evaluation to determine your breast cancer risk factors. Your doctor will take a detailed medical history and perform a breast examination. He may recommend a mammogram, which is an X-ray of your breasts. Your doctor will discuss your personal risk factors and suggest ways you can decrease them.

2. Eat your phytochemicals. Phytochemicals are substances occurring naturally in plants that protects plants againsts fungi, viruses and bacteria. According to the Stanford Medicine Cancer Center website, eating large amounts of foods containing phytochemicals may decrease the risk of breast cancer. Phytochemicals are found in fruits and vegetables that are red, orange, purple, green, white and blue, as well as some whole grains, cereals and beans.

3. Ask your doctor about Vitamin D. According to Glendon Zinser, PhD, University of Cincinnati cell biologist, Vitamin D may have cancer preventing properties. Ask your doctor about taking supplements that contain Vitamin D and his recommendation on getting natural sunlight, which helps the body manufacture it.

4. Start exercising. According to the University of Pennsylvania School of Medicine, women who have a family history of breast cancer may lower their risk of developing it with regular exercise workouts. Talk to your doctor about recommending an exercise program that may reduce your breast cancer risk.

5. Ask about surgery. If you are at high risk for developing breast cancer, ask your doctor about ovary and fallopian tube removal. According to Timothy Rebbeck, Ph.D., from the University of Pennsylvania, the risk of breast cancer in patients with a genetic mutation that increases their risk is reduced after undergoing this type of surgery.

Tags: breast cancer, risk factors, doctor about, your doctor, your doctor about, breast cancer risk, cancer risk

Build Fast Twitch Muscle Fibers

Many people don't know that their muscles are composed of two different kinds of fibers, fast twitch and slow twitch. Slow twitch fibers respond well to aerobic exercise and keep you going through long, grueling games and races. On the other hand, fast twitch fibers give your body explosive power and strength, enabling you leap and sprint. If you want to run faster or jump higher, you've got to build your fast twitch fibers.

Instructions

1. Perform sets of short sprints twice a week in addition to your regular workout routine. Maximum effort sprints over distances between 20 and 50 meters give your fast twitch muscle fibers a fantastic workout.

2. Add one or two session of longer sprints to your weekly workout. Going all-out for more than 50 meters is extremely tiring, so run these sprints at around 85 percent effort for the best results. Focus on quickness and fluidity of motion.

3. Do plyometric exercises once or twice a week. Hops, bounds, skips and leaps challenge your fast twitch fibers to produce incredible levels of force.

4. Make time for weight training. Research studies show a direct link between maximum strength and overall speed, so using heavy weights to make yourself stronger will beef up your fast twitch fibers.

5. Eat a balanced diet with plenty of protein to encourage muscle healing and growth. Recovering from sprint workouts and heavy lifting sessions is tough without a solid protein base. Aim to eat .4 grams of protein for each pound that you weigh.

Tags: twitch fibers, fast twitch, fast twitch fibers, your fast, your fast twitch, fast twitch

Determine How Much Ram Is In Your Computer

The Random Access Memory (RAM) determines the number of programs you can run on your computer simultaneously without experiencing slow performance on any program. A higher RAM allows you to work more efficiently on your computer. The first thing you need to check in your system configuration, after determining the processor speed, is the quantity of RAM installed. Here's find out how much RAM is in your computer.

Instructions

For Windows OS (PC Users)

1. Start your computer. Wait for Windows to load.

2. Click on "My Computer" and select "Properties" using right-click in the Explorer window. This will open "Systems Properties."

3. Click on the "General" tab. Here you can view the physical memory installed on your computer. The amount indicated is the total RAM installed on your computer. RAM is usually 32 MB, 64 MB or 128 MB in older PC versions. Newer PCs are usually equipped with 256 MB, 512 MB or even higher RAM.

4. Check the usage. To know the currently used RAM (based on programs you are running), open the taskbar or press "Ctrl + Alt + Del" to open a pop-up window. Click on "Task Manager." Click the "Performance" tab. You can view the amount of memory currently used by each program running on your PC.

For Macintosh OS (Mac OS X Users)

5. Start your computer and wait for Mac OS X to load.

6. Choose "About This Mac" from the menu located on the top-left corner of the screen.

7. Open "Activity Monitor" from the Utilities folder.

8. Click the "System Memory" button located at the bottom of the window. You will see how much RAM is installed and the current usage.

Tags: your computer, currently used, installed your, installed your computer, Start your, Start your computer

Deal With Someone Who Doesn'T Love You Back

Someone Doesn't Love You

Some romantically call it "unrequited love," while others prefer the term "emotional hell." Either way, it is no fun to love someone who doesn't love you back. Don't go into stalker mode. Your best move now is to separate from the individual and address any self esteem issues that developed from the situation. Don't waste your time trying to "fix" the relationship. Move forward.

Instructions

1. Grieve the end of the relationship as you would any other. Cry. Write in your journal. Throw yourself a pity party. In the end, realize that the relationship you felt existed was not real. You're mourning the loss of an idea, not a reality. Allow this to comfort you.

2. Assess your self-esteem. You've taken a hit. This is the time to treat yourself especially well. Get out and see people and talk with your BFFs. Don't wallow in pity alone in the dark.

3. Ditch the romantic notions. The sooner you face facts and accept the situation, the easier and sooner you'll be able to move on. Going through breakups is part of life.

4. Look to the future. So, you're in the stink right now -- fair enough. However, look down the line. See yourself happy, healthy and with a partner who loves you for you. Know that this future exists and is within your grasp. In the meantime, plan a sweet vacation to an island somewhere with a friend.

5. Avoid the person. If you are honest with yourself, you realize you cannot be friends with this person, at least not right now. For your own mental health, give yourself some breathing room. This means no phone calls, no social media, no checking on the ex through mutual friends. It's cold turkey, baby. Break the addiction. It'll be good for you in the long run.

6. Picture yourself as someone else. What would you say to a friend in your position? "Get up!" "Forget about that jerk!" "Why are you putting yourself through this misery?" Listen to your own advice.

7. Dig deep. Figure out why you loved someone who didn't love you back. If this is a pattern, it is a huge red flag for you to explore. Therapists are here for a reason. If you need help, set up an appointment.

8. Get your groove on. Go explore your world. Join up for a new class -- maybe photography or the martial arts. Meet new people. Whatever it takes, get out of your old routine and see how big the world really is.

9. The best revenge is living well. Move on and move forward; don't look back. Create your own happiness. Exercise. Take care of yourself. Reward yourself and accept only those relationships that make you a better person.

Tags: love back, Someone Doesn Love

Calculate Running Average

Calculate Running Average

A running average can be either of two measurements. A cumulative running average includes all values, and is updated whenever a new value is added to the data set. Running average may also refer to moving average, or the average of a subset of the most recent measurements.

You might calculate the cumulative running average of the age of everyone in a club. Every time a new member joins, the cumulative average changes. A moving average could be the average high temperature over the last two weeks: each day, the set of data used to calculate the average "moves" one day.

Instructions

Calculating a Cumulative Running Average

1. Sum all data values. For example, the sum of the seven numbers 34, 35, 23, 26, 40, 27 and 39 is 224.

2. Divide the sum of all values by the number of values in the data set to obtain the average value. In the example, the average is 224 / 7 = 32. Store or otherwise remember the sum and the number of values.

3. Add any newly recorded values to the previous sum of numbers. For a new value = 38 added to the previous data set, the new sum is 262. There are now eight values, so the new average = 262 / 8 = 32.75. Continue adding new values to the previous sum, and continue to increment the count of variables each time.

Calculate a Moving Window Running Average

4. Select a window size. For example, from a set of seven numbers (34, 35, 23, 26, 40, 27, 39) a reasonable window size could be 5. Sum the 5 most recently recorded numbers: 23 + 26 + 40 + 27 + 39 = 155.

5. Divide the sum by 5, the number of values in the window. Using the example, 155 / 5 = 31.

6. Add any new values to the end of the list of numbers, such as a new value of 38. Sum the 5 values most recently recorded, in this case 26 + 40 + 27 + 39 + 38 = 170.

7. Divide the sum by 5, because the number of values in the window has not changed. In our example, 170 / 5 = 34.

8. Repeat, each time discarding the oldest value from the window and adding in the newest value. Always divide by the same number, the window "length."

Tags: number values, Running Average, Calculate Running, Calculate Running Average, cumulative running average, each time

Determine If You Are Too Sick To Work Out

Just because you aren't feeling quite up to par doesn’t mean that you have to skip exercise completely. Depending on your symptoms, you might have to modify the duration and intensity of your workout for a few days. After all, you don’t want to be doing your body more harm than good. Once you get feeling better, you can return to your normal exercise routine. Here are some practical guidelines for exercising when you are sick.

Instructions

1. Slow down if you have above-the-neck symptoms like a scratchy throat or runny nose. It’s probably safe to workout, but you should cut back, as you don’t want to overdo it when you have a cold. Your body needs plenty of rest in order to repair itself.

2. Skip the workout if you suffer below-the-neck symptoms such as vomiting, diarrhea, achy muscles, fever, chills, or coughing. Exercise can drain you of energy that your body needs to recover, and you could end up even sicker. The stress of rigorous exercise when you have the flu can make your temperature climb higher as well.

3. Stay in bed if your temperature is 100.5 or more. Slowing down the pace for a day or two won’t hurt. Although research shows that regular exercise helps to boost the immune system, overloading the body when you are sick actually can suppress the immune response, taking you longer to recuperate from illness.

4. Drink plenty of fluids. Even if you aren’t running a fever, exercise puts you at risk for dehydration. For cold or flu symptoms, you need to drink at least two quarts of fluids throughout the day, increasing your intake to three quarts if you are running a fever. Remember, your body temperature rises as you lose water.

5. Listen to your body. It may be signaling that you aren’t getting enough rest. Taking a day or two off from your exercise regimen won’t hurt. However, if your symptoms aren’t too serious, and you still want to exercise, it should be okay as long as you slow down and use common sense.

Tags: your body, body needs, running fever, when have, when sick

Clean & Care For Oakley Sunglasses

Sunglasses complement any look.

Keeping your sunglasses clean and free of scratches will protect your vision and prolong the life of your eyewear. Oakley is a famous manufacturer of sunglasses and goggles, and its eyewear is designed to last for years. To protect your sunglasses, Oakley created the Oakley Lens Cleaning Kit and the trademarked Microclear bag. On its website, the company discourages its patrons from using any other products on sunglasses. The cleaning kit and the Microbag are both easy to use and economical for cleaning and protecting your eyewear. Does this Spark an idea?

Instructions

Oakley Lens Cleaning Kit

1. Open your lens cleaning kit and remove the cleaning spray.

2. Spray each lens once and wipe with the cloth included in the kit.

3. Wipe the frame, nosepiece and lenses of your sunglasses until all of the spray has evaporated. This will give your glasses a streak-free shine.

4. Store your sunglasses in the ballistics case included in the kit.

Oakley Microclear Bag

5. Wipe your lenses gently and carefully with the outside of the Microclear Bag.

6. Use the outside of the Microclear bag to gently buff the frame, paying particular attention to the nosepiece and earpieces. These areas tend to collect the most dirt, oil and dead skin.

7. Store your sunglasses inside the Microclear bag.

Tags: your sunglasses, Lens Cleaning, Oakley Lens, Oakley Lens Cleaning, outside Microclear

Build Your Muscles Fast With Supplements

If you are already routinely weight training, you may want to increase the speed of your muscle growth with supplements. There is a wide variety of supplements available, from protein powder to creatine to multivitamins and many others. These supplements are just that--supplemental. While they can assist you with muscle gains, they absolutely have to be paired with a weight training regimen. Without regular muscle breakdown through weight lifting, the supplements will have nothing to work on and will therefore be useless.

Instructions

1. Mix some whey protein with milk and a fruit with carbohydrates (such as a banana) immediately after your workout. Whey protein is processed quickly, which means it will go straight to your damaged muscles and begin working on repairing them.

2. Drink a casein protein shake before bed. Casein protein is the contrast to whey protein--it is slow-release rather than quick-release. Since your muscles undergo a lot of growth and development when you are sleeping, this is an excellent way to aid that growth.

3. Drink a shake made out of a blended protein product to get a mix of these effects. This is a good option if you want to add protein to your diet but do not want to shell out the money for multiple varieties of protein.

4. Mix creatine with your post-workout shake. Creatine releases your body's ATP (adenosine triphosphate), which is the chemical behind explosive energy in your muscles. This lets you lift more weight and do more reps than you would be able to do without it. This is a non-hormonal effect, too--no steroids are involved.

5. Take one multivitamin per day to make up any gaps in your diet.

Tags: weight training, your diet, your muscles

Donate To Charity Without Spending A Dime

Donate to Charity Without Spending a Dime

Donating to a charity is an amazing act. It helps provide for others in need while giving us the satisfaction that comes with performing an otherwise selfless act.You don’t have to wait to be asked to donate and you don’t have to have money to spare. There are many ways to give to nonprofit organizations that touch your heart without opening your checkbook. Here are a few approaches that will help you make a difference without spending any money.

Instructions

1. Learn about your local charities. They range from branches of national nonprofit organizations that fund research to cure diseases to small, local nonprofits that rescue companion animals or grant sick children dying wishes. Your local library, newspaper and Chamber of Commerce are all excellent resources for learning about local nonprofit agencies.

2. Visit the websites of the agencies that most spark your interest or give them a call. Ask them to mail you some literature about their operation. This information will help you narrow your focus. Once you know more about the agencies, make appointments to meet with someone from each group to learn more.

3. Start by doing some work for one of the organizations’ fundraising events. Nonprofits are always happy to have new people involved, because there is always more work to be done than people to do it. You might man a booth and distribute literature. If you have a green thumb, consider starting new plants from cuttings, and when they’re big enough, wrap bows around the pots and donate then for sale at a fundraising event. If the group hosts community cookouts, offer to make a dessert or to help with cleaning up after the event.

4. Some nonprofits operate secondhand stores or conduct periodic garage sales. Donate books, DVDs, clothing, kitchenware and other items that you no longer use or have tired of, but which may be a treasure to someone else.

5. Volunteer to spend time with a particular person or group. Read books at the wing of a children’s hospital twice a month or pay a brief weekly visit to a nursing home resident whose family lives in another state. Once you’ve started volunteering, the personal rewards you receive are so powerful that you will be motivated to continue. You are limited only by your imagination and the size of your compassion for others.

Tags: Charity Without, Charity Without Spending, Donate Charity, Donate Charity Without, nonprofit organizations

Change The Nike Tick Color

Customize your Nike shoes with paint.

If you own a pair of Nike shoes, but you want to make them a little more personalized, you can easily change the color of the "tick," also know as the "swoosh." The tick is the well-known emblem that identifies Nike products, and it comes in many colors depending on the product or pair of shoes. You can paint the tick to give your shoes a different look, as long as you use the right kind of paint.

Instructions

1. Scrub your Nike shoes gently if they have been worn for a while and have dirt or dust on them. Use a little bit of water, mild detergent and a soft toothbrush to get in all the nooks and crannies of your sneakers and wipe them down with a wet lint-free cloth. Let them dry completely. The area that you want to change the color needs to be completely free of dirt and residue.

2. Dip a small paintbrush into some white acrylic paint and carefully paint over the Nike tick to prime the surface of the shoe. Paint around the edge of the tick first and fill and it in so you don't accidentally get paint outside the tick. Wait about 45 minutes for the white paint to dry.

3. Rinse the white paint off the paintbrush with clear running water. Pat dry on a paper towel. Dip the brush into the color that you want the tick to be and carefully apply it to your shoe. Paint the edges first and fill it in. Wait 45 minutes for the paint to dry and then add another coat.

4. Apply a clear acrylic gloss over the painted ticks to protect the paint and make the emblems shine. You can also use a satin finish or matte clear acrylic if you don't want them the ticks to be glossy. Wait at least an hour for the paint to dry before wearing your custom-colored Nike shoes.

Tags: Nike shoes, change color, clear acrylic, first fill, shoe Paint

Choose The Right Fishing Glasses

While there are several things to consider when choosing a pair of sunglasses for fishing, it all comes down to eye protection. Whatever color, style and brand you choose, your sunglasses are there to keep your eyes safe from the sun ... and the flying hook at the end of your line.

Instructions

Selecting Sunglasses for Eye Protection

1. The most obvious reason to wear sunglasses while fishing is the sun. A fisherman is getting harmful ultraviolet rays from all sides--not only from the sky, but also reflected off the water.

Too much exposure to high-intensity ultraviolet light can cause permanent retinal damage, so choose glasses that feature a label that guarantees protection from the sun's harmful rays. Darker lenses are best for bright days. However, harmful rays are reaching your eyes even on overcast days, mornings and evenings, so a pair of lighter lenses should be worn at these times.

2. While many types of lenses can protect your eyes against ultraviolet light, polarized lenses are the type preferred by fishermen. Not only do they provide an effective block to ultraviolet light, they block the glare that comes off the water.

An unexpected side benefit of this is that polarized lenses actually allow you to see past the surface glare and into the water. Fishermen swear by polarized lenses because they allow them to spot weed beds, submerged logs and the fish that hide around them.

3. A good pair of sunglasses should protect your eyes from flying lures with impact-resistant lenses. Have you ever whipped your rod forward in a cast but forgotten to release the line? A cast that can send your lure a hundred feet through the air can bring a sharp hook flying back at your face just as fast.

Choose a pair of glasses that fully shields your eyes top, bottom and to the sides. Wrap-arounds do this admirably.

4. Fly fishermen in particular will want to give their choice of sunglasses one final consideration. As your line is whipping back and forth through the air, there is the possibility of it catching on your sunglasses' frames, drawing the hook directly to your eyes. Be sure to select frames that have no sharp corners or other protrusions that could snare your line.

Tags: your eyes, polarized lenses, ultraviolet light, your line, from flying, glasses that, harmful rays

Estimate How Big A Puppy Will Get

Puppies grow quickly.

Your tiny, fluffy puppy will quickly grow into a larger -- potentially very large -- adult dog. Estimating adult size can help you buy supplies for your dog, estimate the cost of feeding your dog and determine if a particular breed of dog is right for you. It's much easier to estimate your puppy's adult size if the puppy is a purebred or if you know the sizes of the parents. However, you can also estimate the size of mutts and rescued dogs using a variety of clues.

Instructions

1. Consider the size of the puppy's parents. Female dogs will likely end up being about the same height and weight as their mothers, while male dogs are more likely to resemble their fathers. If one parent is substantially larger than the other parent, the puppy may be bigger than the smaller parent but smaller than the larger parent, with females being closer in size to their mothers and males being closer in size to their fathers.

2. Research the average size for your dog's breed. If your puppy is larger than average or larger than its siblings, it may be larger than average for its breed. If your dog is a mixed-breed, it may be between the sizes of the two breeds. Puppies with very large feet and ears relative to their bodies typically grow to be fairly large.

3. Calculate your dog's weight based upon its current weight. Divide its weight in pounds by age in weeks. Then multiply that number by 52. For example, if your dog is 12 pounds and 12 weeks old, divide 12 by 12 to get 1. Then multiple this number by 52. Your puppy will be around 52 pounds at one year. This gives you a rough estimate of your dog's size at one year, when most puppies have completed the majority of their growth. Toy and small dogs complete their growth early in puppyhood, while larger dogs continue growing for several months. Thus small-breed dogs will typically be less than their predicted adult size calculated by this method, while large breed dogs will be slightly larger.

4. Estimate your dog's adult height. Most dogs have reached 75 percent of their adult height by age 6 months.

Tags: larger than, adult size, dogs will, adult height, being closer

Calculate Fluid Flow

Fluid dynamics is a topic that is sometimes covered in high school physics but is always covered in college physics courses. Calculating the fluid flow is a routine calculation that can be done in a few simple steps based on Bernoulli's equation. Learn calculate the volume of fluid flow per second.

Instructions

Calculating Volume per Second

1. Find the velocity of the fluid in meters per second. If the problem does not give you the speed, you must find it yourself.

2. Calculate the cross-sectional area in meters squared of the pipe or duct through which the fluid is moving. For example, plumbing pipes are cylindrical in shape, and a cross-section would look like a circle. So, the cross-sectional area would be the square of the radius of the pipe multiplied by pi. A pipe with a radius of 1 cm would have a cross-sectional area of 0.000314 square meters. Be sure to convert the dimensions to meters before calculating.

3. Multiply the velocity of the fluid by the cross-sectional area of the pipe or duct to find the volume of fluid flow per second. A fluid traveling at 5m per second through a pipe of 1cm diameter would be moving at a rate of 0.00157cm per second.

Finding Velocity after Change in Area

4. Find the cross-sectional area of the pipe at two different sections and the velocity of the fluid through the pipe in one section. For instructions on calculating the cross-sectional area, see Step 2 of the previous section. Make sure the area is in square meters and the velocity is in meters per second.

5. Multiply the cross-sectional area of the pipe by the velocity of the fluid through that section of the pipe.

6. Divide the product in the previous step by the area of the pipe where you want to find the velocity. This quotient is the speed of the fluid through the second area of the pipe in meters per second.

Calculating Velocity from Height, Pressure and Density

7. Identify the pressure, height and density of the fluid at two different places along the pipe. One of these two places should be the place where you would like to find the velocity of the fluid. Call this place "point A." The other place will be called "point B." Make sure the pressure is in Pascals, the height is in meters and the density is in kilograms per cubic meter.

8. Subtract the pressure at point A from the pressure at point B.

9. Multiply the number 9.8 by the height and the density at Point A. Repeat this process for Point B.

10. Subtract the product for Point A in the step above from the product for Point B in the step above.

11. Multiply the number one half by the density of the fluid and the square of the velocity at point B if it is given.

12. Add each of the numbers from Step 2, Step 4 and Step 5 in this section.

13. Divide the number found in Step 6 by the product of one half and the density of the fluid.

14. Take the square root of the number found in Step 7. This is the velocity of the fluid through point A in meters per second.

Tags: cross-sectional area, velocity fluid, area pipe, fluid through, meters second, cross-sectional area pipe, density fluid

Deal With A Blister While Hiking

Nothing says "fun's over!" on a hike like a nasty blister. Be prepared to treat blisters by taking along a small first aid kit when you go on longer hikes. Be sure that the kit includes moleskin blister cover and a small pair of scissors.

Instructions

1. You can prevent most blisters by planning ahead. Wear a light, synthetic sock next to your skin. Be sure this sock fits snugly and has no bulky seams. Wear a medium-weight wool or woolblend sock over this.

2. Lace your boots snugly enough to prevent your heel from lifting with each step. Make sure your boots have enough room for your toes to move freely as you walk.

3. Treat potential blisters early, as soon as you feel a painful area or hot spot developing. Stop and remove your boots. If there is no blister, but the area is tender or red, slather on the Body Glide. Then sprinkle liberally with foot powder, and put your socks back on carefully. This combination provides a good friction barrier.

4. Using a small pair of scissors, cut a piece of moleskin that is 1/2 inch (12 mm) larger than the blister in all directions. Cut a circle out of the middle of the moleskin that is the size of the blister.

5. Place the moleskin over the blister so that the hole in the middle is directly over the blister area. The thickness of the moleskin will prevent the boot from contacting the blister.

6. After a few hours, put on fresh sock liners to minimize moisture.

Tags: your boots, blister area, moleskin that, over blister, pair scissors, small pair

Find A Company'S Trading Symbol

If you're invested in a stock and want to see how it's doing, you can look up the information online or in the newspaper. A trading symbol is used instead of the company's entire name, so you'll need to know the symbol. If you don't, it's not hard to find.

Instructions

1. Go to a website that has investing information, such as MoneyCentral.MSN.com. Use the "Find Symbol" tool (see Resource), which offers two different ways to find the symbol.

2. Type in the company name in the box and click "Go." You will see the company symbol in the search results.

3. You can scroll down the industry list to search for a company symbol by industry. After selecting the industry (such as banking), you can narrow the search by region. A list with the name of the companies and their trading symbols that meet your search requirements will appear. When you find the name of the company, the trading symbol will be to the left.

4. You can also type the company's name and the phrase "trading symbol" into a search engine, such as Google. The symbol will be in the search results.

Tags: company name, company symbol, search results, symbol will, trading symbol

Eat A Diet Like The Biggest Loser Contestants

Eat healthy to lose weight like The Biggest Loser contestants.

Losing weight is a combination of a healthy diet and exercise. The Biggest Loser television show shows the contestants exercising and competing in physical challenges the majority of each episode, but the other half of the weight loss equation is diet. To maximize your weight loss results at home, you not only need to exercise, you need to eat like a Biggest Loser contestant too.

Instructions

1. Consume less calories than you burn. The Biggest Loser contestants eat 1200 calories a day and burn at least 6000 calories each day. You need to create a calorie deficit in order to lose weight.

2. Keep a food journal. Studies show that people that keep a record of what food they eat each day lose much more weight than those who don't.

3. Eat three meals each day and two snacks. Prepare meals and snacks ahead of time so you always have something healthy ready to eat. This will decrease your chances of eating something unhealthy when you are really hungry.

4. Eat four servings of fresh fruits and vegetables each day.

5. Eat three servings of protein each day. Good protein choices are lean meat, vegetarian options and low-fat dairy.

6. Eat two servings of whole grains each day as part of your diet.

7. Consume only one serving of fat, sugar, oil or alcohol each day. This serving should be less than 200 calories.

8. Drink at least 8 glasses of water each day. If you are exercising heavily, you need to drink even more water to stay hydrated.

9. Learn to cook your food like The Biggest Loser contestants. Do not cook your food in fat, oil, and grease. Instead use methods such as steaming, poaching and boiling, that do not add calories to your meals.

10. Avoid foods that are high in fat, processed, and contain white sugar, white flour, and butter. Foods such as soda pop, chips, pizza, ice cream and donuts, taste really good, but they are the reason The Biggest Loser contestants are on the show. Change your food habits for good and develop new taste buds that crave fresh and wholesome foods.

Tags: Biggest Loser, Biggest Loser contestants, your food, cook your, cook your food

Estimate Your Walking Speed

Do you want to figure out how fast you walk? With these simple steps, you can estimate your average walking speed, which will also help you figure out how far you walk.

Instructions

1. Grab a calculator, a piece of paper, a pencil and a stopwatch.

2. Assume your stride is 3 feet long, the average stride a person takes.

3. Start your stopwatch, and count how many steps you take in 1 minute at the pace you normally walk.

4. Divide the number of steps you take in 1 minute by 30. For example, if you take 96 steps in 1 minute, you'll divide 96 by 30.

5. Write down the result. This is the estimate of your speed in miles per hour. In this example, 96 divided by 30 equals 3.2. That means you walk an average of 3.2 miles per hour.

6. Determine the distance you walk based on time. In this example, if you walk for a full hour, you will have walked 3.2 miles. Half an hour and you will have gone 1.6 miles. An hour and a half on foot would give you 4.8 miles.

Tags: miles hour, estimate your, hour will, hour will have, steps take

Eat High Energy Foods

High Energy Foods

High energy foods are great for giving you the strength to make it through the day with ease. These days most people feel as though they are drained from stress and overwork. However, part of the reason they're so down and out is they don't give much thought to what they're eating.

Instructions

1. High energy foods do not consist of a snicker bar and a coke. While this may give a quick picker upper it also sets you up for a major crash landing. It may take a little bit of effort to bring a high energy snack to work, however, you can fix lunch and a snack the night before, so it's ready to grab and go.

When we speak of high energy foods many people immediately think carbs and carbs are a great source of energy food, however, we also need to think balance and eat a variety of them this includes protein, fat and a little sugar.

2. For starters some high energy foods for breakfast would be high fiber cereal, oranges/orange juice, banana, boiled egg, whole grain bread and low fat dairy such as cottage cheese or yogurt. A combination of any of these is healthy and will provide the energy you need.

Before I move on to lunch foods let's get a few snack items in, because some people eat a very early breakfast, so they may need a pick me up. Healthy energy foods to snack on would be apples, grapes, carrots, energy bar, peanut butter&jelly sandwich, trail mix and nuts, especially peanuts, walnuts, brazil nuts and cashews. You can also make your own trail mix combo, I always do.

3. While breakfast is considered the most important meal of the day I've always felt that lunch comes in second. After all, this meal has to get you through till evening, so it should be packed with high energy foods.

Good choices for lunch would consist of turkey or tuna sand on WW, pasta or bean salad, grill chicken, spinach, pear, cheese sticks or a large salad with cheese, chicken, carrots, eggs topped w/low fat dressing. For dessert a small energy smoothie would be a great choice.

4. Just in case you get hungry between lunch and dinner be sure to have enough high energy foods to carry you through, so that you don't have to eat junk food that will ultimately bring you down and ruin the day.

Dinner doesn't need to be as much of a high energy meal, since you're supposed to be winding down. That is, unless you have to keep going with other activities such as sports with kids, classes etc. This may vary from day to day, so keep in mind what your need is. It's also a good idea to plan meals ahead if possible.

5. If you do need high energy foods for dinner then opt to eat lean roast beef, sirloin, fish, pasta, potato, beans/lentils, broccoli and watermelon or cantaloupe for dessert. In addition, if you are over weight you need to manage calories since extra weight can make you feel sluggish.

Finally, it's best to eat several small meals a day if you want to keep energy up. Large meals zap energy and leave you feeling lethargic.

Tags: energy foods, high energy, high energy foods, energy foods, energy foods, foods snack

Buy Oil Companies

Oil companies drill, extract, refine and distribute oil.

If you are interested in oil and energy, you might be interested in owning an oil company. Buying an oil company outright is difficult, but becoming an owner in an oil company is easy. You can invest in an oil company and become part of the industry. While there are risks with any investment, if you make smart investments, you can make a large profit.

Instructions

1. Research your investment options. There are many publicly traded oil companies that you can easily purchase through any stock brokerage account. The largest Exxon Mobil, Chevron, ConocoPhillips, and Valero Energy are all in the 10 largest companies in the world. Many more oil companies have stock available. Do an in-depth analysis to find the intrinsic value of the company you are interested in purchasing. The most common method to find a company's value is a discounted pro-forma, free, cash-flow analysis.

2. If you do not already have one, set up a brokerage account. Many full-service brokerage firms offer information on target stock prices, which can be a valuable tool when deciding which oil company's stock to purchase. Some firms have high trading fees and some have low fees, but offer fewer services. Be sure to look into a brokerage fee structure and free service offerings before opening an account.

3. Execute your trade. Fund your brokerage account with enough money to purchase shares of the company you plan to buy and fees. Decide how much money you are willing to risk in your investment before you purchase. It is possible that your investment will lose value.

4. Monitor your investment over time. If the company has a strong, profitable year, your stock value will likely increase. If the company has losses, the value of the stock will go down. Ensure you are confident of your investment. If you believe the value is going to decrease in the future, sell your shares.

Tags: your investment, brokerage account