Calculate Percent Of Weight Lost

The belief that any weight loss is good weight loss is a common misunderstanding. Typically, many weight watchers aim to drive the numbers on their bathroom scale down by any means. But not so fast; this strategy accounts for only part of the body weight picture. Body weight fluctuates as a result of gains or losses in the body's composition of water, fat or muscle mass. Being overweight is the product of having accumulated too much fat. Successful weight loss diminishes fat and preserves muscle. To measure your weight loss progress, keep track of inches, not pounds, lost.

Instructions

Girth Measurement Formula

1. Write the following on separate lines on your sheet of paper:

For men: Upper Arm (U), Abdomen (A), Forearm (F) and Buttocks (B).

For women: Abdomen (A), Thigh (T), Calf (C) and Forearm (F).

2. Measure the girth of each of the body parts listed on your paper, placing your measuring tape around the widest circumference area of that part. The tension of the measuring tape should be snug, but not tight enough to produce skin indentations. Record your results on your paper.

3. For men ages 18 to 26: Body fat percentage = U + A -- F -- 10.2

For men ages 27 to 50: Body fat percentage = B + A -- F -- 15.0

For women ages 18 to 26: Body fat percentage = A + T -- F -- 19.6

For women 27 to 50: Body fat percentage = A + T -- C -- 19.6

4. Follow up by retaking your measurements every two to three weeks. Keep track of your progress by subtracting your newest percentage figure from your previous percentage figure. This difference represents the percentage of fat you have lost.

Skin-Fold Measurement

5. Perform your measurements while standing. Complete each measurement by first pinching the skin of the designated area between the thumb and forefinger with one hand, to pull up all the fat. With the other hand, grip your skin fold with the skin-fold calipers midway between the crest (top) and base of the fold. Round the resulting measurement to the nearest .5mm and write it down.

6. For men:

Measure diagonally halfway between the armpit and nipple.

Measure approximately 1 inch distance to the side of the belly button.

Measure midway between the knee and the top of the thigh.

For women:

Measure just above the front hip bone protrusion.

With the arm relaxed at the side, measure the skin midway between the shoulder and elbow at the back of the arm.

Measure midway between the knee and the top of the thigh.

7. Repeat your measurements three more times to verify accuracy. If no two measurements are alike, use the median (or middle) number for that location.

8. Use the Skin-Fold Calculator located in the resources below to interpret your measurements.

9. Follow up by retaking your measurements every two to three weeks. Keep track of your progress by subtracting your newest percentage figure from your previous percentage figure. This difference represents the percentage of fat you have lost.

Tags: your measurements, Body percentage, midway between, percentage figure, weight loss, ages Body, ages Body percentage

Do The Punisher Workout (Tom Jane'S Workout For The Movie)

Look like a Super Hero

Men's Health published Tom Jane's work out back when the Marvel movie 'the Punisher' came out but if you're looking for it now, you found it. This work out requires mucho determination and guts. Tom Jane performed this work out twice a day! Men's Health reported that "In 9 weeks, he went from 70- to 105-pound dumbbells in the chest press and raised his 10-repetition total in the leg press from 550 to 1,050 pounds,"

Tom Jane's workout involved lots of cardio, ab exercises and serious weight lifting. It was 4 days a week, Monday, Tuesday, rest Wednesday (you'll see why), Thursday, and Friday.

This is a very fast result work out but it requires a lot of work. For the normal person, you can do it just once a day. Hang in there and you'll be looking like a vigilante hero in no time.

Instructions

1. MONDAY - Chest and Biceps

Do four sets of ten:

Peck Decks

15-Degree-Incline dumbbell press

Barbell bench press

Dips

Barbell Curl

Dumbbell Curl

Reverse Bar Curl

2. TUESDAY - Legs!

Four sets of 10-15 reps:

Squats

Leg Extensions

Leg Press

Walking Lunges (just 3 long sets)

4 sets of 15:

Standing calf raise

Seated calf raise

3. THURSDAY - Triceps and Back (because leg days needs a day of rest)

(Sets) Vary, Reps 10-15:

Lat Pull-down (3)

Front Pull-down (3)

One-arm row (4)

Wide-grip seated row (3)

10 reps / (set):

Lying triceps extension (3)

Triceps pushdown (4)

V-bar triceps push down (3)

Reverse triceps extension (4)

4. FRIDAY - Shoulders and Hamstrings

10 reps / (set):

Dumbbell shrugs (4)

Barbell shrugs (2)

Dumbbell seated military press (4)

Lateral raise (3)

Front raise (3)

Reverse Fly (3)

Lying hamstring curl (3)

One-leg Hamstring curl (3)

Straight-leg deadlift (4)

--- rest for Monday......

5. CARDIO - After every work out, Jane did 5 min warm up, 30-50 min of cardio, then 5 min warm down. He also did 4-8 sets of 40-120 ab workouts...... if you're crazy, go for it. Otherwise, twice a week works great. Aim for Monday (before leg day) and Thursday (before hamstring day).

6. DIET - Protein!

Jane reported in MH that he ate pretty much only protein and lots of it. He ate nearly eight times a day, avoiding chicken and fruit and sugar. While he thought it was boring, it's tough to argue with the results. Watch the Punisher again if you need motivation, especially the beach scene. ... yikes.

Tags: calf raise, reported that, triceps extension, work requires

Explore The Florida Keys

The Overseas Highway runs from Key Largo to Key West.

The Florida Keys are a 150 mile long string of 400 islands. Accessible via the Overseas Highway, the Keys are divided into three sections: the Upper Keys, the Middle Keys and the Lower Keys. The Upper Keys are closest to the Florida mainland. The Lower Keys end in Key West, the southernmost point in the United States. The Florida Keys offer many opportunities for exploring by land and by sea.

Instructions

Explore by Car

1. Decide how long you have to visit the Keys. Driving straight through will take about 3.5 hours. Meandering through the Keys is more enjoyable.

2. Stop at the diverse towns and islands that make up the Keys.

3. Explore some of the hiking trails or historical museums that dot the Overseas Highway.

4. Stop to enjoy some of the seafood restaurants along the way.

5. Enjoy the scenery on one of the most scenic drives in America and a winner of one of the highest awards a roadway can have---an "All-American" road.

Explore by Boat

6. Rent a kayak from one of the many kayak outfitters in the Keys.

7. Explore some of the shallow water areas that are prevalent in the Keys.

8. Take an eco-tour by kayak from Islamorada, Key Largo, Marathon or Key West.

9. Visit the Dry Tortugas, undeveloped islands that are the breeding grounds for many birds, by boat or catamaran from Key West.

Explore by Bike

10. Rent a bike in Key West. Navigate the streets more easily than by car. Make use of the many bike racks that are found around the town.

11. Bike the completed 61.5 miles of the Florida Keys Overhead Heritage Trail, which will eventually run from Key Largo to Key West.

12. Ride the Old Seven Mile Bridge, listed on the National Register of Historic Places. It is accessible only by bike or foot.

Explore by Diving and Snorkling

13. Explore the only living coral reef in the Continental United States.

14. Visit John Pennekamp Coral Reef State Park in Key Largo to see the many shallow-water coral reefs. Travel by boat to snorkel or scuba dive, depending on your expertise and interest. Choose a private diving tour or one run by Pennekamp Park.

15. Explore some of the more than 50 dive spots in the Keys to see many species of fish, colorful reefs and numerous shipwrecks.

Tags: Florida Keys, Explore some, Overseas Highway, from Largo, from Largo West

Experience Christmas In New Orleans

Christmas in New Orleans is a very special celebration. It is as unique as other observances of Christmas in the United States. Therefore, when a visitor does come to experience this holiday here, it will be something that they will never forget

Instructions

1. Employ your good planning skills ahead of time, if you decide to come to New Orleans for Christmas. Make sure to get your plane tickets and hotel accommodations at least a month or two in advance of your visit. Do not wait until the very last minute.

2. Do appreciate uniqueness for what the holiday season truly represents in New Orleans. There are many different cultures alive in the city and they each celebrate Christmas in their own way. So be open to observance of these very diverse ways in your own way. There are hundreds of spirited events going on. You can choose to be part of Hanukkah or Kwanzaa activity if you wish or do a Christmas Day Concert. Christmas in New Orleans is observed for a whole month. So be prepared to observe it accordingly.

3. Respect Creole Christmas tradition for all that it means. For it is a much cherish quality that blends the old with the new in the Big Easy. Learn all that you can about this special Christmas tradition. As you go about experiencing your own Christmas in New Orleans for yourself. Part of the Creole Christmas tradition is Revellion, which is elegant four and five course dinners. Something you will be able to taste for yourself at New Orleans restaurants.

4. In addition to having lots of fun at more than a hundred of Christmas festivities going on in New Orleans,you will also be able to do lots of Christmas shopping. So do have the desire to shop until you drop. Especially if you are in need of gifts to bring back for friends and family once you return home. You may even come away with a very special gift for you as well. Some of the best places to shop for Christmas gifts include going to Royal Street, Magazine Street and the Arts District.

5. Make sure to have lots of get up and go to partake of the celebration-hopping while in town. You must adapt well to a New Orleans style Christmas. This means be to be busy as a bee and enjoying everything Christmas. Going on a tour of Celebration in the Oaks in City Park is just one of the many things to do. Others include "Caroling in Jackson Square," taking a bonfire and riverboat cruise, or touring fabulous 19th century homes that are decorated.

Tags: Christmas Orleans, Christmas tradition, Creole Christmas, Creole Christmas tradition, Make sure

Diagnose Hyponatremia

Diagnose Hyponatremia

Hyponatremia is an imbalance of salt levels in the blood brought on by drinking too much fluid. It is a result of over-hydration. Hyponatremia occurs in patients with other conditions that cause them to retain fluid or in athletes in high-activity sports. Drinking too much dilutes salt levels in the body. When the salt level imbalance becomes too great, it causes vomiting, headaches and extreme fatigue.

Instructions

1. Evaluate your risk before trying to diagnose hyponatremia. Marathon runners, people on low-sodium diets and women over 30 are most likely to contract hyponatremia.

2. Note sudden-onset symptoms, such as vomiting, weakness or confusion, following heavy physical activity. Severe symptoms may include muscle spasms, seizures or loss of consciousness.

3. Identify gradual-onset symptoms. Repeated headaches, fatigue, nausea or loss of appetite unrelated to another health problem may indicate hyponatremia. Keep a chart of your physical activity and note the symptoms and dates of recurrence to discern a pattern.

4. Share your medical history and exercise or training program details with your doctor. Answer questions at the exam to determine possible causes. Your diet, medications or other health issues may be behind your hyponatremia symptoms.

5. Get a blood or urine test. This is the only conclusive way to diagnose hyponatremia. Your doctor will base your treatment on your medical history and the severity of your confirmed case.

Tags: diagnose hyponatremia, medical history, physical activity, salt levels, your medical, your medical history

Figure Out The Game "Qwop"

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QWOP" is a difficult online game that requires plenty of time and patience to master. In his review for Mercyhurst College, Charlie Wheaton calls the free game "unspeakably hard and frustrating." The goal of "QWOP" is simple: Use the Q, W, O and P keys to make the sprinter run 100 meters. The difficulty comes from the game's very touchy physics mechanics, in which even the slightest mistake makes you fall down. If you fall, it's back to the starting line to try again.

Instructions

1. Tap "O" to pull your left foot back slightly. As soon as the sprinter is leaning forward, press "O" and "Q" together to lift both his right calf and right thigh.

2. Press "P" and "W" simultaneously to lift his left leg for the next step. Press them just before or as he lands to stay upright, depending on your angle.

3. As the sprinter is leaning forward and finishing his second step, press "P" and "Q" again to raise his right leg for the next step. If he falls, press the space bar to start over.

4. Practice until you've got the timing down. Once you know the timing and understand the game's physics, it becomes much easier.

Tags: leaning forward, next step, sprinter leaning, sprinter leaning forward

Connect Dj Equipment

The turntable is the cornerstone of any good DJ's operation.

Setting up DJ equipment can be intimidating if you've never done it before: all the different wires, connections and cables can seem quite confusing. However, DJ equipment is relatively easy to set up; practically anyone can do it.

Instructions

1. Connect your speakers to the stereo amplifier using the speaker cables. Some speakers use 1/4-inch jacks and plugs, while others use bare stereo wires that must be attached with clips. Some speakers are self-powered and don't need an amplifier.

2. Connect the mixer to the stereo amplifier using the RCA cables. Connect the red and black leads to the red and black jacks, respectively. If your speakers are self-powered, plug them directly into your mixer, plugging the left speaker into the left side plug and the right speaker into the right side plug. Self-powered speakers generally have 1/4-inch plugs; use 1/8-inch adapters if your mixer only has 1/8-inch inputs.

3. Connect the left turntable to the left channel on the mixer by plugging its RCA cable into the phono input jacks on the mixer. Plug the red and black plugs into the corresponding jack. Attach the ground wire to the mixer using the "ground" screw. Repeat the process with the right turntable and the right channel of the mixer. If you are using CD decks, the process is the same, except you don't need to attach ground wires. If you are using both CDs and vinyl, connect the turntables to the phono jacks and the CD players to the "line in" inputs.

4. Attach the power cables to the mixer and the stereo amplifier. Plug everything in.

Tags: stereo amplifier, amplifier using, channel mixer, mixer plugging, mixer stereo, mixer stereo amplifier, mixer using

Do Jillian Michaels 30 Day Shred

Jillian Michaels - body to die for

Jillian Michaels' 30 Day Shred is an awesome workout that will begin showing a difference in your body in about 5 days, and put you that much closer to a body like the super toned, super hot Jillian Michaels. This workout operates under the principle of muscle confusion, which means your development will not plateau, and you will see results fast. Muscles get accustomed to repetitive work-outs very quickly. Most people do not know this is happening, continue the ineffective work-out, and then get discouraged at the lack of progress. Work-outs like the 30 Day Shred use muscle confusion to tone and slim your body quickly and efficiently, and the end result is undeniably amazing.

Instructions

1. Before you start Jillian Michaels' 30 Day Shred, take your measurements. You'll be glad you did later. Measure each arm (thickest part), each thigh (thickest part), upper waist (smallest) and lower waist (at your belly button), and your hips (biggest part). Write this info down, or put it in Excel so you can come back to it after 30 days. This work-out will probably cause you to lose weight, about 10 lbs, but that can vary. You will definitely lose inches, however, and develop tone that will surprise you. The reason your weight doesn't drop as quickly is because you are developing muscle and reshaping your body.

2. Get yourself a copy of Jillian Michaels' 30 Day Shred on DVD (or VHS), OR you can download online immediately. If you have your own DVD, it's easier to watch than on the computer, and you can also get it for a much lower price. The 30 Day shred DVD runs anywhere from $6 to about $14. The instant download is about $16, but you get the instant gratification of starting your workout immediately. It can be hard to view from your computer with all the up and down you need to do, and you may find it a pain to move the screen back and forth every 2 minutes so you can see where Jillian and the gals are in the program. Still, it's my preferred method.

3. Set aside a time of about 30 minutes each day to do Jillian Michaels' 30 Day Shred workout. You really need to do the program EVERY SINGLE DAY for results. It's very difficult in the beginning because you will be so sore, it will hurt to live. Jillian says work through the pain. Do not stop or wait until the soreness subsides, and you will be amazed at the change in your body in just a week.

4. Start with 3 lb. dumbbells and work up to 5, or start with 5 if you think you can handle it. Jillian Michaels and the other fitness instructors are using 5 lb. weights in the video, but they are advanced trainers. I started with 5, but I've been going to the gym for years. However, that said, this work-out still kicked my butt, and I thought I was in pretty good shape. That's how hard core it is, but very effective.

5. Jillian Michaels' 30 Day Shred is designed in three levels to be done over the course of 30 days. Level 1 of the workout should be done for 10 days, Level 2 for 10, and Level 3 for 10. When you finally can complete Level 3 of this fitness program, stay there, or mix it up every once in a while. When I started Level 1, the first three days, I could not do everything. I had to severely modify it by using the weights only half the time each set (the other half I did without any weights at all), and doing female push-ups. On about Day 10, I could almost do the whole thing. Feel free to stay on Level 1 until you can master it, then move to Level 2. You do not have to move up every 10 days.

6. At the end of 30 days, take your measurements again, even if you are only on Level 2. You are sure to see a change of about 1 to 2 inches in most parts of your body. This will probably put you down a dress size. In addition, you will be stronger, more toned, and actually in shape. You'll be glad you let Jillian Michaels kick your butt.

Tags: Jillian Michaels, Jillian Michaels Shred, Michaels Shred, your body, about instant, days Level, muscle confusion

Choose Familyfriendly Dog Breeds

Your family's dynamic and lifestyle will influence the type of dog you choose.

You can search the Internet for the so-called "best" dog breeds for a family environment. However, more goes into selecting the right breed for your situation than a generalized list will cover. You may find that the best dog for your family isn't a specific breed at all, but rather a mix. Just as people have individual personalities, so do dogs. Meeting a dog face-to-face is important. Simply researching the traits of different types of dogs and then going to a breeder and buying a dog does not guarantee the right dog for your family.

Instructions

1. Analyze the dynamics of your family. If you have children who like to explore and get into everything, you will want a dog that can handle the kids' energy and a little chaos. A child still getting the feel for walking may not do well with a larger dog that could unintentionally knock him down.

2. Determine the limits of your home and lifestyle. An energetic dog will need either a yard to play in or a family that will take it for walks everyday. A smaller, calmer dog may be better suited to apartment living.

3. Visit your local shelter or breeder with your whole family. Many shelters provide an area in which to play with the animals, as do most breeders. Let your children interact with the dog as they would at home to gauge the dog's reaction. If a breeder keeps its puppies only with other dogs, you may find the puppies are skittish around children.

4. Consider a Golden or Labrador retriever if you can devote time each day for exercise. Retrievers have a lot of energy, which can be burned off through walks and backyard play. These breeds are known to be gentle and tolerant with children.

5. Look into collies if you have preschool-age children. This breed is loyal and known to protect children. Collies are intelligent and energetic, so both physical and mental exercise is needed on a daily basis.

6. Consider smaller breeds if you live in an apartment or do not have a yard suitable for a larger dog. Yorkshire terriers, Maltese and cavalier King Charles spaniels are affectionate breeds known to play well with children.

Tags: your family, breeds known, well with, with children

Develop Mental Toughness To Run A Marathon

A marathon is an extreme test both of physical fitness and mental preparation. A runner can be in good shape and still run poorly if he doesn't have the mental toughness to compete in the race. Your mental attitude is something that needs to be trained from the very beginning, along with your body.

Instructions

1. Maintain a difficult and varied training schedule. Train harder than you believe anyone else is training, integrating hill climbs, long runs, and sprints into your routine. Not only will you be more prepared physically, but you will have greater confidence in your own ability to give the marathon your all.

2. Have one or more training partners. If you run with other people, you can support each other and build up self-confidence and a positive attitude. This positive attitude will translate into mental toughness, since you won't get dispirited during the actual race.

3. During your training, visualize an actual race. You may want to picture running against a really good competitor, or periodically use a burst of speed to stop an imagined opponent from overtaking you. This will get you into the habit of giving it your all, and will make the race day less stressful when it arrives.

4. Use meditation to calm your mind by practicing every day. You will gradually build up your ability to keep a calm and alert, focusing free of self-doubt.

5. Work out smart. Train during the most comfortable weather of the day, and stick to your planned regime. For example, don't impulsively sprint if it means that you won't be able to work out for the entire time.

6. Keep a positive attitude on race day. It's normal to feel a little nervous, but you shouldn't go in dreading the marathon.

Tags: positive attitude, actual race, mental toughness, your ability

Build Your Own Weight Lifting Equipment

Graduated barbells and dumbbells can be made from a few household materials and a trip to the hardware store. The method is inexpensive and effective. Discarded food cans become the casings for the dumbbells and the barbells. Collect casings of different sizes for a variation of weights. Plastic casing is discouraged due to it's tendency to crack and affect the integrity of the concrete. Homemade weights are an inexpensive way to have an entire home gym for building rock hard muscle.

Instructions

Build a weight set

1. Cut the steel tubing into suitable lengths for the dumbbells and the barbells using the hacksaw. The bars that connect the casing together is crafted from 1-inch steel tubing.

2. Measure two bars of equal length for one set of dumbbells. The bar length will vary with each set depending on the depth of the cans. Once the bar length has been established, apply the same measurement to the additional dumbbell. Take the bar measurements for each set in the same manner.

3. Place a can on the bottom of a drying rack (see construction instructions below) and insert a bar in each can. The support grooves of the rack will hold the bar in a vertical and level position.

4. Combine a proportionate amount of concrete with water into the mixing vat. Blend thoroughly and evenly using the stirring rod. Place the empty the casings into the drying rack and insert the bars. Pour the mixed concrete into each shell.

5. Mix a new batch of concrete and repeat the same method for pouring and drying the opposite side once the concrete in the first casings have thoroughly solidified.

Build a drying rack

6. Cut a 2-by-8 wooden beam into four equal lengths of 2 feet using a measuring tape to mark the length and a hand saw to make the cuts. One of the 2-foot lengths is designated to be the top part of the rack.

7. Drill two holes at the center of the plank and 6 inches from each end using the 1-inch-bore drill. This spacing will allow enough room to cure two casings at one time.

8. Cut an opening from the edge of the 2-by-8 to the predrilled holes by sawing two straight lines on each side of the hole using the handsaw. This opens the stabilizer plank, allowing each bar to slide in and out easily.

9. Set two wood screws into each corner by using the electric drill and a Phillip's head bit. The drying rack consists of attaching all four pieces of 2-by-8s together to form a perfect square.

10. Stand the drying rack up with the bar support holes on top.

Tags: drying rack, dumbbells barbells, into each, steel tubing

Find Corporate Sponsorship For An Event

Find Corporate Sponsorship for an Event

Big nonprofit events require corporate sponsors in order to be successful. Recruiting for these sponsorships can be as challenging as they are rewarding. Good marketing, volunteers and word of mouth bring in the dollars a nonprofit event requires. Knowing put all of it together means bigger successes year after year.

Instructions

1. Contact the local chamber of commerce to receive a list of member businesses. Inquire about getting a free advertising spot in their monthly newsletter to help get the word out.

2. Round up the volunteers and go over the business list to identify contacts within a company. Having an employee to contact inside gives you a better chance at gaining a sponsorship.

3. Create a professional media kit that clearly outlines the sponsorship opportunities and the benefits a business receives. Outline the path of donations received along with potential corporate tax breaks.

4. Contact each target corporation by snail mail, phone and in person if necessary. Ask for referrals from every company you communicate with, even if they don't sponsor the event. Having a name opens doors quickly allowing you to cover more ground.

5. Visit the websites of local businesses, which often contain information about employee or corporate participation in nonprofit events. Many corporations have dedicated personnel to organize employees for volunteer work or individual sponsorships. Contact the people directly to get around any corporate confusion.

6. Discuss your past successes when pitching to new businesses and provide referrals from happy participants. Encourage competition with other local businesses such as providing the most volunteers or collected donations.

Tags: Corporate Sponsorship, Corporate Sponsorship Event, Find Corporate, Find Corporate Sponsorship, local businesses, nonprofit events

Buy Wholesale Maternity Clothing

Buy Wholesale Maternity Clothing

Have you been thinking about opening a maternity store? As long as women are having babies, maternity clothes will always be in demand. We have searched the internet to find some of the best places to purchase maternity clothes at wholesale cost and have made them available to you.

Instructions

1. First, you must have a tax id number to purchase from these businesses. You must contact your local state comptrollers office for instructions on where to obtain a tax number. The rules vary from state to state so make sure you obtain a number before you attempt to purchase from these businesses.

2. Second, most wholesalers require that you already have an established store or a storefront. They may ask for your store information or web address before approving a wholesale account with you.

3. Third, be ready to invest. Most businesses require that you purchase a minimum amount of clothes to obtain the wholesale cost.

4. Here is a list of wholesale businesses that we recommend. www.nicolematernitywholesale.com childrenswholesale.com evalillian.com melissareneematernity.com mercedeshillwholesale.com and aaronmaternity.com

5. Remember to be prepared with a tax id number and your store information before contacting these businesses. They are legitimate wholesale maternity clothes distributors. We hope this information helps you and your new business venture.

Tags: maternity clothes, these businesses, your store information, from these, from these businesses

Celebrate New Year'S Eve Alone

If you find yourself celebrating New Year's Eve alone, it doesn't have to be a sad or pathetic occasion. Instead, embrace an evening without a date by enjoying some of your favorite pastimes or touch base with an old friend. Here's how you celebrate a New Year's Eve alone. Does this Spark an idea?

Instructions

1. Throw a New Year's Eve party for other singles. By gathering your closest friends who are in the same boat, you can forget that you don't have a date and simply enjoy the celebration.

2. Call an old friend who is too far away to be with. Spend some time talking on the phone, watching New Year's Eve specials together, and reminisce on the year gone by and discuss what's ahead.

3. Cook a great dinner and open a bottle of wine to celebrate. Just because you're alone doesn't mean you have to dine on delivery pizza and beer. By cooking a swanky meal, you can enjoy the holiday and put a little spectacular into the everyday.

4. Indulge in your favorite hobbies or interests. If you're a reader, curl up by the fire with a novel. If you're a film buff, have an all-night marathon of your favorites. The possibilities are endless, and it's sure to be an enjoyable time.

5. Get online. If you're upset about not having a date, do something about it. Join an online dating service and see who's out there for you. Even if you don't connect with anyone, it can be fun to view people's profiles and review their best lines.

6. Take a trip. Instead of spending the evening cooped up, consider a New Year's vacation to a location that will excite you. Whether it's the beach or a mountain cabin, it could be a great way to start the year.

Tags: alone doesn, Year alone, your favorite

Connect Multiple Tvs To Digital Cable

You can easily connect multiple TV sets in your home to your digital cable package. How you do this depends on a number of factors: how many digital cable receiver boxes you have, and how many rooms are already wired for cable TV. These factors determine if and how you need to "split" the cable signal. Since the cable receiver box has its own digital converter, you won't need a separate converter for any analog TV sets.

Instructions

Multiple Receivers

1. Check each room in the home and see if every room you want a TV in is wired for cable TV. If so, you can connect a receiver to a cable in each room. If not, you need a splitter for each room that isn't wired.

2. Connect the main cable line in the house to a coaxial splitter if needed. If you are connecting two receivers to this line, you only need a two-way splitter. For multiple receivers, you need a switch that usually has four output ports.

3. Attach each output port that you need on the splitter to coaxial cable and connect the cable's other end to the input port on the cable receiver, Use the highest quality RG-6 cable you can get, and take into account how long the cable must be to reach the room.

4. Connect the receive to the TV set. Depending on the port options for the receiver and TV, you can use HDMI, RCA component, S-video, RCA composite or coaxial cable.

Single Receiver

5. Connect the cable receiver box to the main cable line in your home through the receiver's input port.

6. Attach another coaxial cable to the output port on the receiver. Connect the cable's other end to a two-way splitter or multi-port switch, depending on how many TVs you are connecting.

7. Link each TV set to the splitter or switch using however many coaxial cables and ports on the splitter/switch you need. The length of each cable can vary depending on the location of each TV.

Tags: cable receiver, coaxial cable, each room, cable connect, cable line, cable other

Find Nursing Jobs In San Diego

Skilled nurses are in demand.

Nursing jobs are available in San Diego at numerous facilities including hospitals, doctors' offices, clinics, nursing homes, home health agencies and health centers. There are resources to help you find open positions for newly graduated nurses, experienced nurses and nurses with advanced training in specialty areas such as cardiac care, surgery and obstetrics. You are required to have a California RN license to practice nursing in San Diego.

Instructions

1. Complete an online application at the Scripps Health website, scripps.org. Scripps operates several hospitals, clinics and medical centers in San Diego county. Your application will be kept on file and matched with open positions. You can also apply for individual open nursing positions that are posted on the website. Scripps supports a program specializing in job placement for newly graduated nurses. UC San Diego Health and Sharp Health Care also accept online applications and list open nursing positions on their websites.

2. Search listings for open nursing positions on a job placement website. Nurses.org specializes in the nursing field. Positions from various employers are posted and can be applied for, through their site. Positions can be listed by geographical location or specialty area.

3. Contact a nurse recruiter for Sharp Health Care at 877-717-4277. The recruiter will match your experience and interest with open positions within their system. Sharp is San Diego's health care leader and employs 4,900 nurses at their hospitals, medical centers, urgent care facilities and nursing homes.

Tags: nursing positions, open nursing, open nursing positions, open positions, graduated nurses

Feed Domestic Pigeons

Pigeons are most comfortable eating outside in open spaces.

The domestic pigeon is a bird found mainly in North America, South America, Europe, Northern Africa and India. Also called the rock dove or city pigeon, the domestic pigeon nests on high ledges such as cliffs, caves, windowsills and steeples. A domestic pigeon will often eat whatever food humans leave behind, though it naturally eats insects, seeds and grains. Feeding a domestic pigeon can make for an enjoyable day with family or friends.

Instructions

1. Designate an open area where you can place the pigeon food, such as a park, field or rooftop. Pigeons prefer to eat in open areas so they can escape if danger is near.

2. Set out dried seeds, grains, small pieces of fruit or leaves and grass on a hard surface such as a plate or a piece of cardboard where the pigeons can clearly see the food. You can also toss the food items in the direction of pigeons as they walk or fly around you to catch their attention.

3. Place a large bowl of water near the food to allow the pigeons to drink after eating the food you set out.

4. Avoid interrupting baby pigeons and their parents as they eat; a baby pigeon eats a specialized form of regurgitated food from the parents until it is four or five weeks old.

Tags: domestic pigeon, seeds grains

Convert Km To Miles

A mile is the standard unit of long-distance measurement in the US and has the equivalent measures of 5,280 feet and 1,760 yards. The kilometer is the international unit of long-distance measurement and is defined as 1,000 meters. Converting between kilometers and miles is necessary for gauging a country's respective distances and for understanding the differences between the metric and standard forms of measurement.

Instructions

1. Multiply the amount of kilometers by 0.621371192, which is the conversion constant for kilometers to miles. For example, 100 km multiplied by 0.621371192 results in 62.1371192 miles.

2. Divide meters by 1,000 to find their amount in kilometers, then multiply that amount by 0.621371192. For example, 12,000 meters divided by 1,000 equals 12 km. 12 multiplied by 0.621371192 equals 7.45645431 miles.

3. Multiply the amount of miles by 1.609344 to obtain the amount in kilometers. For example, 150 miles multiplied by 1.609344 would result in 241.4016 km.

Tags: amount kilometers, kilometers miles, long-distance measurement, multiplied 621371192, Multiply amount

Calculate Tube Feeding

A tube feeding refers to the nutrients delivered to the gastrointestinal tract through a tube. This is the preferred method of achieving an individual's nutritional needs if the gastrointestinal tract is functioning by providing physiological, safe and economical nutritional support. Tube feeding can be done either in the hospital setting or the home; however, the principles should be maintained regardless of the setting. Tube feeding lessens the occurrence of sepsis, blunts the hypermetabolic responses to trauma and maintains intestinal structure and function. Every individual has specific fluid and nutritional requirements that need to determined and analyzed before administration through tube feeding can be performed.

Instructions

Instructions

1. Weigh the client or individual with the use of a weighing scale.

2. Note the weight in kilograms on a sheet of paper.

3. Measure the client or individual's height in centimeters (cm) and record it on the paper.

4. Determine the individualized nutrient requirements of the patient or client by estimating the basal energy expenditure (BEE) using the Harris-Benedict formula, which considers height, weight, age and gender variables that all account for stress and activity, to come up with the Basal Metabolic Rate (BMR).

For women, multiply the weight in kilos by 9.6 (A). Multiply the height in centimeters by 1.8 (B). Multiply the age in years by 4.7 (C). Add 655 (which is standard) to A and B then subtract C.

For men, multiply weight in kilos by 13.7 (A). Multiply height in centimeters by 5 (B). Multiply age in years by 6.8 (C). Add 66 (standard) to A and B and then subtract C.

5. It is important to consider the fluid needs of patients on tube feeding. The specific water needs of a person can be calculated as 1ml/kcal or 35 ml/kg multiplied by the usual body weight.

Example: 80 kg (weight of individual) x 35 ml/kg = 2800 ml.

6. Determine the final rate of formula delivery by dividing the required formula volume by the time period of 24 hours. Dilution of the formula can be slowly increased as soon as the final rate has been achieved.

Example: Fluid Volume Required: 2800 ml

2800 ml / 24 hour period = 117 ml/hr (this can be rounded off to 120 ml/hr)

Tags: height centimeters, centimeters Multiply, centimeters Multiply years, client individual, final rate

Camp In Disney World Florida

You can camp near the Magic Kingdom.

If you are planning a family vacation to Disney World in Florida and are hoping to camp, you can do it within the park complex. Disney's Fort Wilderness Campground has full hookups, including 30- or 50-amp electric, water, sewer, satellite or cable TV and wireless Internet. If you have dates you wish to camp, make your reservations as early as possible. Camping spaces fill up fast and are hard to get during holidays and peak tourist times.

Instructions

1. Log onto the Disney World website. Enter your travel dates and the kind of campsite you need. As of 2011, Fort Wilderness has four types of sites: tent, full hookups, preferred and premium. Vacationers pay more for preferred and premium locations. Premium sites feature an extra large concrete pad. Reserve your campsite by paying for the booking on the website or by phoning the reservations agent. Print out copies of all reservations and confirmation numbers.

2. Pack your RV or camper full of food, games and drinks. RVs up to 45 feet long can be accommodated. Provisions are available in the park, but are a bit more expensive than at outside grocery stores. Check in and ask for any updates on bringing in firewood from outside sources. Outside firewood may not be allowed in the campground due to insect infestations.

3. Do not leave your pets unattended during your stay. Pets must be leashed in the campground. There is a leash-free play zone where four-legged visitors can run.

4. Respect quiet hours. Turn off stereos and generators and turn down the volume on televisions. Quiet hours are typically between 10 p.m. and 8 a.m.

5. Check on vacation camping packages that include discounted tickets in Disney theme parks.

Tags: Disney World, Disney World Florida, Fort Wilderness, full hookups, preferred premium, World Florida

Do Stretching Exercises For The Legs Before Running Or Jogging

Stretching out before running is beneficial for many reasons. You'll help prevent injuries, improve your performance while running and also help relieve muscle soreness. Always stretch gently, pulling only until you feel tightness in your muscle. If you push yourself too hard, you'll likely strain your muscles.

Instructions

1. Warm up before stretching. Light jogging or brisk walking for about 5 minutes is usually enough to get your muscles warm enough to safely stretch.

2. Place your hand on a wall or the back of a chair. Grab one of your feet and pull it behind you. Keep your knees together as you pull your heel into your bottom. This will stretch your quadricep.

3. Sit on the ground and put the soles of your feet up against each other. Press your knees down toward the ground as you lean forward. This is a great inner thigh and groin stretch.

4. Lay on your back and lift one leg up toward the ceiling. Grab the back of your thigh and pull your leg in toward your chest. This stretches your hamstring.

5. Cross your ankle over your opposite knee as you are laying on your back. Grab the back of your legs and pull them in toward your chest. This stretch is for your glutes and hips.

6. Lean toward a wall in a comfortable lunge position. Place your hands on the wall in front of you to steady yourself. Keep your back foot flat to stretch the calf. Move your foot back and lean in more to the wall to get more of a stretch.

Tags: stretch your, your back, back your, chest This, Grab back, Grab back your, Keep your

Calculate How Much Water To Drink Daily

Calculate How Much Water To Drink Daily

Ever wonder how much water you should drink every day. Here is an easy trick to figure it out. Drinking water every day will help you to be more healthy and lose weight so make sure you know how much you need!

Instructions

1. Weigh yourself and write down or note your weight.

2. Take the number of pounds you weigh and multiply that by 2/3.

3. That is the number of ounces you should drink everyday.

4. For example, if you weight 150 pounds, two thirds of that is 100 and that is how many ounces you should drink daily.

5. Add 12 ounces of water for every 30 minutes you work out.

6. Make a plan for how you will drink that much water every day. The easiest way to ensure you drink the right amount daily is to buy a reusable container that you can refill throughout the day.

7. Figure out how much water the bottle/container holds and then divide that amount into your total amount of water per day that you figured out in steps 1-3. For instance, if the bottle you use holds 16 oz. of water and you need to drink 100 oz, you would divide 100 oz/16 oz. and learn that you need to drink about 6 and a quarter bottles per day. You can then plan out your day. You can drink one at breakfast, one between breakfast and lunch, one at lunch, one between lunch and dinner, one at dinner, and one before you go to bed. Think about your day and plan out when you will drink your water!

Tags: much water, should drink, water every, Calculate Much, Calculate Much Water, Drink Daily

Design A Running Shirt

Of all the sports out there, running may be the one most devoted to using the T-shirt as a uniform as well as a marketing tool. Most fun runs offer T-shirts as giveaways or prizes. Running clubs and teams have custom designed T-shirts to advertise their group. While hiring a professional designer is an option, it is relatively simple to take the design work into your own hands and design your own running shirt.

Instructions

1. Select a photograph or drawing to use in your design for the running shirt. You can use an existing digital file, or you can use a photograph or drawing on paper and scan it into your computer. Consider the colors you would like to use in selecting or creating your image. Be sure the colors in the photograph match the color of the shirt.

2. Open a new file in Adobe Photoshop or another digital image editing program. An illustration program such as Adobe Illustrator or Openoffice.org's Draw program can also be used. Size the file at 11 inches wide by 8 1/2 inches deep. This size is large enough to cover the chest of a T-shirt. Save the file and name it.

3. Create your typography in the new file. Bold or decorative typefaces with dynamic color schemes are appropriate for running shirts. Typography can also be created by hand and scanned in, or created in a vector art program like Adobe Illustrator and imported into Photoshop. You can also create and manipulate type in a digital image editing program such as Openoffice Draw.

4. Copy your photograph or Illustrator file. When pasting your photograph or Illustrator file into your running design file, go to the pull-down menu for window and open up the layers dialog box. Go to the pull-down menu in the dialog box that says "Normal" and select "Multiply." This strategy will make your photograph or illustration transparent so you can impose typography on it, which is useful in most designs. Play with the position of your type element and image element until you like how it looks. Try different colors for your text until it looks good over your image.

5. Check with T-shirt shops to see who has the best combination of price and quality for digital imaging on a T-shirt. Put your design on a CD and take it to a print shop, or email the design to the print shop.

Tags: into your, your photograph, Adobe Illustrator, digital image, digital image editing, editing program, Illustrator file

Calculate The Expected Value Of X

Expected value predicts the value of a random variable.

Expected value is a statistical concept that expresses the best prediction of a random variable x. It can be thought of as the average or central value of x, where x can vary in a probabilistic manner. The concept of expected value is used in the business world to estimate likely gains or losses from a business venture.

Instructions

1. Create two columns in which you will enter the numbers needed to calculate expected value. You can do this either in a spreadsheet program or on a piece of paper.

2. Enter the values that the variable x can take in the first column. For example, suppose x is the number of children that families have in a particular town. Assume x varies from 0 to 5 (i.e, people have between zero and five children in that town), and write down the numbers 0 to 5 in the first column, with 0 in the first row and 5 in the last.

3. Enter the fraction of families having a given number of children in the second column. In this example, this information will come from census data. For instance, if 18 percent of families have no children, enter 0.18 in the first row of the second column. If 39 percent of families have one child, enter 0.39 in the second row of the second column, and so on down the column. Thus, the second column contains the probabilities that families will have a specific number of children in that town.

4. Create another column alongside the first two columns. Multiply the entries in the first and second columns and enter the products in the third column, where each entry in that column will be the product of the entries in the other two columns from that same row. In this example, the first entry in the third column will be 0 (i.e., 0 times 0.18) and the second entry will be 0.39 (i.e., 1 times 0.39).

5. Add all the entries in the third column. In our example, we would add 0, 0.39 and the other entries in the third column that we calculated in the previous step. The sum is the expected value of x. This means that if a family were to be picked at random from that town, the sum calculated in this step would be the number of children we would expect them to have.

Tags: number children, second column, third column, children that, families have

Do The Special Assassination In Halo Reach

Sneak up behind an enemy to perform the special assasination move.

The instant-kill assassination melee has been a part of "Halo" games play since the first title launched in 2005. "Halo Reach," released in 2010, adds a bonus feature to the assassination move. The special assassination causes your viewpoint to switch to third-person as your character performs a unique animation while defeating the opponent. Executing a special assassination requires timing and an understanding of your position in the battlefield. Due to the fact that the special assassination takes approximately one second to kill your enemy, others can kill you before finishing off the move.

Instructions

1. Position yourself directly behind an enemy's back. The special assassination does not work from any other angle.

2. Move within melee range, meaning you are close enough to perform a melee and hit the opponent. The assassination does not work if you are not within normal melee range.

3. Hold down the melee button. The "Halo Reach" default melee button is RB. The camera zooms out as your character performs the special assassination.

Tags: special assassination, Halo Reach, assassination does, assassination does work, behind enemy, character performs

Develop A Positive Body Image After Childbirth

Pregnancy takes a woman's body on a physical and emotional roller coaster. It can be really difficult to regain or boost a positive body image without the right mindset. Having a strong support system at home and in your community is a vital part of your recovery, but it is important to know that you can give this to yourself. Learn great ways to motivate yourself and feel great despite the way you look after pregnancy.

Instructions

1. Love yourself. Your body has sacrificed its shape and has succumbed to so many changes. The only way to make a better outside you is to love the inside of you. You can’t change the outside without creating a healthy mindset. Realize that you just gave life to a human being.

2. Remember that it takes 9 months to create a baby so expecting your body to completely return to your pre-pregnancy figure immediately is sure to get you down. You may lose all of your weight fairly quickly, like within weeks of giving birth however, the structure of your body has changed. Your stomach will likely be darker and if you had stretch marks…they don’t get any better now that your belly is gone.

3. Breastfeed your baby to get the weight off at a more rapid pace.

4. Work out. There is no way to get your body even remotely close to what it was without working out. As stated before, you may lose the weight but you will have to do a lot more than just breastfeed in order to tighten it up. Whether you want to hear it or not, the flab needs to be firmed. Do crunches, run, jog, walk and don’t be lazy. The worst thing to do is sit around sulking and crying about your body.

5. Return to healthy eating habits. Since your body is not dividing the nutrients or junk that you’re eating anymore, it’s all going to you. You don’t so much have to diet but avoid greasy and fatty foods. Also, limiting the junk snacks and adding more greens keeps you regular. It may be gross, but being clogged up can really make you feel heavier.

6. Buy new clothes. Let shopping be your catharsis! It’s therapeutic. Realize that your clothes will not fit the same after you have a baby. Your boobs and your hips are bigger and your pants may give you that little mushroom affect with your stomach. Buy some clothes that fit and flatter your new body. Shopping will definitely help to build a positive body image after childbirth.

7. Stop listening to what other people and other moms say if it gets you down. No woman is created the same way. Some women regain their body shape in 3 weeks, and it takes months or even years for some. Go with the flow of your body and don’t pay attention to what your neighbor’s best friend’s daughter went through.

8. Get out of the house. There’s nothing like fresh air to make you feel better. Even if it’s just for a quick walk around the block, you’ll feel a lot better than just sitting in the house all day.

9. Wear a body shaper if you’re still a little body conscious about your midsection.

Tags: your body, about your, feel better, make feel, positive body, Realize that

Do A Footprint Test

Do a Footprint Test

Did you know that certain shoes are designed to make walking and running easier, depending on the arch of your foot? It is important to know what type of foot arch you have, in order to pick out the footwear that was designed for you. Follow these easy steps to perform the footprint test to determine the arch of your foot. Then, you can easily pick out the footwear that is designed for you. Does this Spark an idea?

Instructions

1. Place a large piece of paper or cardboard on a flat surface. The kitchen floor or an even sidewalk will work fine.

2. Dip the bottom of your foot in water. Place your foot on the cardboard and step as you would if you were walking normally.

3. Decide if you have flat feet. If you have a flat foot, your footprint will show almost no visible arch from the toe to the heel. Your footprint may even show signs of an outward curve.

4. Figure out if your foot has a normal arch. A normal footprint will have a minor arch to it, but the inward arch will be no more than 3/4 of an inch at the greatest point.

5. Find out if your foot has a high arch. If the middle of your footprint is very skinny, this means you have a high arch.

6. Decide what kind of shoes to buy. If you are flat-footed, purchase shoes that help with stability. If you have a high arch in your foot, buy flexible shoes with a soft midsole. If your foot has a normal arch, avoid shoes that are designed for flat feet or for high arches.

Tags: your foot, arch your, arch your foot, high arch, that designed, flat feet, foot normal

Fast Before A Blood Cholesterol Test

Fast Before a Blood Cholesterol Test

It's almost always necessary to fast before a blood cholesterol test. If you're scheduled for a blood cholesterol test, you'll want to make sure you're fasting properly. Both your doctor and the lab where you'll have your blood work drawn are 2 good resources to help you determine fast before a blood cholesterol test.

Instructions

1. Check with your doctor or the lab where you'll be having blood drawn to find out how long you're required to fast. Sometimes this time frame is 6 to 8 hours and sometimes you might have to fast overnight. In some cases, you'll have to fast for up to 12 hours.

2. Schedule your blood cholesterol test as early in the morning as possible if you're required to fast for 12 hours. You can stop eating at 6 p.m. or 7 p.m. And then wake up the next morning and go right to the lab to have your blood drawn.

3. Pay attention to what you're eating in the weeks prior to a blood cholesterol test, assuming you have that much advance notice that you'll be getting this test. Avoid red meat, eggs and other high-fat and high-cholesterol foods if you're getting a blood cholesterol test as part of a life insurance exam.

4. Don't alter your diet too much if you're getting a routine blood cholesterol test since your doctor will want an accurate idea of what your cholesterol is based on your usual diet.

5. Drink water even after your fast has begun. Most lab facilities still allow patients to drink water and don't consider what to be part of the fast, no matter how many hours you're required to fast.

6. Check with your doctor or the lab to determine if coffee is allowed. In some cases, you're not required to avoid coffee when you're fasting.

7. Be honest when you go for your blood cholesterol test. If you were required to fast for 12 hours, and you only fasted for 8 hours because you had a snack before bedtime, let the lab know.

Tags: blood cholesterol, blood cholesterol test, cholesterol test, required fast, your blood, your doctor, blood cholesterol

Camp In The Rain

If you have a camping trip planned and rain is in the weather forecast, don't let it interfere with your plans. With a little advance knowledge and preparation to keep you snug and dry, camping in the rain can be a great adventure.

Instructions

1. Stock up on resealable plastic bags and use them to carry necessities such as matches, maps, food, first aid kit, dry socks and T-shirts.

2. Bring along a few large plastic trash bags, and store your sleeping bag in one of them. They can also double as emergency rain gear.

3. Pack extra dry clothing, especially socks. If your feet are wet, you will be affected by the dampness much more.

4. Bring along an umbrella to use when you need to be outside of the tent.

5. Treat your gear, especially jacket, hat and tent with waterproofing spray. Do this even if your gear is already waterproofed. The spray will add additional water-shedding capabilities.

6. Set up your campsite in an area that is protected from wind, but don't set up your tent in a low area where rain can run in. Look for a slightly elevated area under small trees, if possible, but if lightning is forecast, avoid tall trees.

7. Pack a few tarps, one to go under your tent and others to be used for extra protection, if needed. If you have poles, you can set up a covered are for cooking and dining.

8. Ensure that your tent has adequate ventilation. Otherwise condensation can form and you and your possessions will become very damp.

Tags: your tent, Bring along, your gear

Build Up Your Stamina In Three Days

Running will increase your stamina. So will any number of other cardiovascular workouts.

Athletes are usually concerned with building speed and strength, and with this focus it is easy to ignore another important "S": stamina. Stamina keeps the spring in your step--helping you sustain energy over long stretches of time. The two quickest ways to increase your stamina are building strength and increasing mileage (walking, running or biking).

Instructions

1. Run in the morning, if possible, at a slow pace so that you can maximize your mileage. Morning running will give you energy through your day and will also help you burn more calories through the day; helping you to increase your stamina. If you cannot run, then walking or jogging is a good alternative.

2. Strength train with weights if you have access to exercise equipment. This type of training is also best done in the morning if you have the time. If you do not have access to weights, a good alternative is to do push-ups, sit-ups and pull-ups.

3. Do speed work on a track or run hills to both increase your lung capacity and build strength in your leg muscles. These types of workouts are helpful because they are like a strength and cardio workout combined.

4. Jump rope as a cross-training exercise to increase the amount of air taken in by your lungs. This is one of the most effective exercises for lowering your resting pulse and thereby increasing your stamina.

5. Bike on the roads or the mountains to increase your stamina. Biking increases stamina by allowing you to work your heart and lungs for a longer, sustained amount of time than running. It is also a great way to build strong, lean legs.

6. Start a daily yoga routine. Yoga can be a productive stamina building workout. It helps build long, lean muscles, increases lung capacity and fills you with energy.

7. Eat healthy, energy packed foods. In general these are foods that are low in fat, mostly unprocessed, high in protein, and full of vitamins and minerals. Focus on fruits and vegetables, lean meats and whole grains.

Tags: increase your, your stamina, increase your stamina, good alternative, have access

Cure Plantar Fasciitis Fast

Cure Plantar Fasciitis Fast

If you need to cure plantar fasciitis fast there are a few steps you must take. Plantar fasciitis is the result of over stretched tendons on the bottom of your foot, and although it is most commonly affects distance runners, anyone participating in a sport that involves an impact to the foot can develop the injury. The steps below outline the routine that I developed over 2 months of trial and error, and allowed me to cure my plantar fasciitis in 3 weeks.

Instructions

1. Treat the causes, not the symptoms. Symptoms of plantar fasciitis are pain and swelling of the arch and heel, which are typically treated with ice and ibuprofen. Causes of plantar fasciitis are weak, unstretched feet and lower legs, foot problems and overuse, and must be addressed collectively in order to cure plantar fasciitis.

2. Reduce your running volume and intensity as well as any physical activity that is causing the pain to worsen or linger. This was one of the main reasons it took me so long to get over the injury - I kept running on my foot because the pain was manageable. It is a mistake and will only prolong the condition and could make it much worse in the long run.

3. Purchase a Strassburg Sock (www.thesock.com) or similar night splint online or at your local physical therapy store. The Strassburg website has a page where you can search for local retailers that carry the sock. Sleep in it every night and use it during the day when you are doing something sedentary. Don't over stretch your foot when you go to bed or it will become uncomfortable and cause restlessness.

4. Self-massage by rolling a can of soup over you plantar a few times each day to loosen it up. Massage your foot before you get out of bed in the morning, which is typically the time when most plantar fasciitis sufferers experience the worst pain. Walking on a tight plantar in the morning, especially on hard surfaces, can be counterproductive to the healing process.

5. Strengthen your calves and feet. Perform calf raises at least once a day starting with 1 set of 20 reps and moving up to 3-4 sets of 20 reps. Strengthen your foot by picking up and dropping a pen with your toes until your foot is tired, and by walking on your toes for up to 2 minutes a few timed each day.

Tags: your foot, plantar fasciitis, cure plantar fasciitis, Cure Plantar Fasciitis, Plantar Fasciitis Fast, Strengthen your, which typically

Enter The Mr Olympia Competition

The Mr. Olympia contest is the pinnacle of the professional bodybuilding circuit. It takes years of dedication to eating right and weightlifting to get to that level. Even entering the Mr. Olympia contest is a difficult feat; you must win one of several smaller competitions to be invited.

Instructions

1. Start small. Enter local bodybuilding competitions and learn what's expected. Get familiar with the process before you attempt to attain the title of Mr. Olympia.

2. Join bodybuilding competitions sponsored by the International Federation of Bodybuilding and Fitness (IFBB). The top three winners in any of the smaller competitions win a spot in the next year's Mr. Olympia event.

3. Enter the Arnold Schwarzenegger Classic. If you finish in the top six at this competition, you can enter the Mr. Olympia competition.

4. Compete in the New York Men's Professional. The top five competitors from this event move on to compete at Mr. Olympia.

5. Win the Masters Professional World Championships. The top winner here is also asked to compete in Mr. Olympia.

6. Place in the top six at the previous year's Mr. Olympia. These six men are eligible to compete in the next Mr. Olympia competition.

7. Get invited. Each year the competition extends a special invitation to one man to compete at Mr. Olympia.

Tags: compete Olympia, bodybuilding competitions, Olympia competition, Olympia contest, smaller competitions

Buy Wholesale Children'S Boutique Clothes

buy wholesale childrens boutique clothes

Everyone wants to have the cutest child on the block. Most mothers want to know buy wholesale children's boutique clothes to ensure that happens.

While other mothers waste all of their money buying countless outfits at retail, why not buy wholesale children's boutique clothes?

Buying clothes wholesale will save you money, ensure that your child is the cutest and best dressed child on the block, and will keep all other parents green with envy.

Especially in these tough economic times, buying wholesale is becoming all the rage - why not buy wholesale children's boutique clothes?

Read on to learn how.

Instructions

1. Keep it in the family. The ancient method of buying wholesale children's boutique clothes still works - ask your neighbors, family, and friends. It's often far cheaper to purchase clothes that someone else has already used, and if they're boutique clothes then chances are they are high quality and were well taken care of.

If you have any family members that had children a few years ago and bought wholesale children's boutique clothes, make them an offer. It makes sense - chances are their child outgrew those fancy clothes, and there's no need to leave them sitting in the attic. Just like wholesale, you should be able to get an entire line of clothing for your child, as whoever used to need them shouldn't need even one item from their collection.

2. Check Craigslist. Just like the above point, people often sell wholesale children's boutique clothes on Craigslist. Generally these are people looking to sell their entire collection - as above, there's no need for any of it once the child has grown up. It's cheap, local, and easy to search for. Head on over to Craigslist.com and click on your nearest metropolitan area.

3. Decide how much you want to spend. There are many options for buying brand new children's boutique clothing, but like everything else there are different price ranges out there. Boutique clothing is special in that it's generally brand names that will separate your child from all the rest, so it will be at a slightly higher price.

Still, if you want to be frugal, you can decide to go with a foreign company from Asia that will ship them to you for a lower price. If you want to go with this method, one of the best children's boutique exporters in China is HKTDC (found at hktdc.com). All of their clothes are fashionable and available at low prices in bulk.

4. If you'd rather not import your child's boutique clothing wholesale, and you'd rather buy from a proven American company, there are also domestic websites that specialize in that. E Boutique Online (found at eboutiqueonline.com) is one such website that offers many great things for you and your child.

They can show you price comparisons from many wholesalers and even offer a magazine that will show you all of the latest trends in the children's boutique clothing industry. Even if you are not a member of their website, you can subscribe to their free newsletter, which will be delivered to your email inbox every month. It's a great value (what's better than free?) that will keep you in the loop with all of the wholesale deals and sales.

5. Don't get caught paying ridiculous retail prices, and don't get caught with ordinary clothes for your baby or child. Buying wholesale boutique children's clothes will get your child nice clothes at affordable, bulk prices.

While you're here don't forget to look around for more great tips and information on buying wholesale.

Tags: children boutique, boutique clothes, children boutique clothes, your child, that will, wholesale children, boutique clothing

Check Heart Rate While Jogging

Take your pulse to ensure you are receiving the full benefit of your run.

When it comes to running, your heart rate can help determine how hard you're working. Your pulse is a measure of the rate at which your heart is beating, calculated as beats per minute, or BPM. It increases with physical activity and decreases when you are resting. The more taxing your run the greater your pulse. Taking your pulse while running will help you determine how hard your heart is working and allow you to modify your pace as needed, according to the Research Center for Stroke and Heart Disease.

Instructions

1. Calculate your maximum heart rate by subtracting your age from the number 220. For example, a 30 year older person has a maximum heart rate of 190.

2. Multiply your maximum heart rate by the numbers .50 and .75. The resulting numbers represent your target range. Your target range is 50 to 75 percent of your maximum heart rate and is the range your pulse should fall in when you're running. Accordingly, a 30 year old would have a target range of 95 to 143 beats per minute, notes WebMD.

3. Place your watch on your right or left wrist before beginning your run. When you are ready to take your pulse, continue your stride and rotate the arm without the watch so that your wrist faces up.

4. Relax your left hand and place the pointer and index fingers of your right hand on the left wrist. Rest the fingers just below where the thumb and wrist meet, then slide them toward the middle of your wrist. Stop just before the tendon.

5. Gently press the pads of your fingers into your flesh. Feel for your pulse in this area. Move your fingers if you cannot feel your pulse or if it is too faint. Alternatively, place your left fingers on your neck just below the corner of your jaw.

6. Hold your fingers over your pulse for 10 seconds. Count the number of beats you feel within this time frame. Multiply the number of beats by 6 to determine your current pulse. If the number is within your target range, you are running at a healthy pace. If it is below your range you need to increase your pace. Decrease your pace if your pulse exceeds your target range and slow to a walk if your pulse is at your maximum rate.

Tags: your pulse, heart rate, target range, maximum heart, maximum heart rate, your maximum

Calculate The Distance Around A Running Track By Lane

The distance around a track varies from lane to lane because the turn radius increases in the wider lanes. Knowing the difference in the distance around the track is very important for races that cover at least one turn. For races such as the 200-meter dash and the 400-meter dash, you must know the distance in order to make sure that each competitor runs the same amount. To calculate the distance for each lane, you need to know the straightaway distance, the turn radius and the width of each lane.

Instructions

1. Measure the distance from the start of the straightaway to the end of the straightaway. The straightaway starts where the turn ends--not where the starting line is for the 100-meter dash--and ends where the next turn begins, not at the finish line.

2. Measure the distance across the infield of the track to find the turn diameter.

3. Divide the turn diameter by two to find the turn radius.

4. Measure the width of each lane. Most lanes are between 1.2 and 1.28 meters wide.

5. Use the following formula to calculate the distance for any lane. S is the straightaway length. R is the turn Radius. L is the lane number. And W is the lane width:

Distance = 2 * S + 2*π (R + (n - 1) * W)

For example, if the straight away is 90.1 meters and the turn radius is 35 meters, lane one would be about 400 meters. If the lane width is 1.22 meters, a lap in lane five would be about 430.65 meters.

Tags: turn radius, each lane, meters lane, would about meters, about meters

Coach Youth Cross Country

Cross country running is reminiscent of messengers running through all types of terrain to deliver messages hundreds of year ago. In recent years, cross country track has gained popularity in junior high and high school track teams. Typically, youth involved in cross country running will run for two to five miles every day. Read on to learn coach youth cross country.

Instructions

Prepare Youth for Cross Country Running

1. Help your youth team pick the proper shoes. Shoes should be the lightest pair possible with hard rubber soles that can have removable or permanent spikes for competitions.

2. Teach proper breathing to your runners. Deep breathes with air coming in through the nose and out through the mouth will deliver the needed oxygen for runners.

3. Provide running tips. Cross country runners should run with their knees rising less than sprinters. Arms should be near the body and used to propel the body forward at a steady pace.

4. Determine whether or not you will allow co-ed cross country running. Young men usually need to practice for longer races and need a faster pace than young women.

5. Set up the path the youth team will need to run for practices and training. Try to use a local park as part of the route so runners can run on a variety of surfaces.

Daily Training for Youth Cross Country

6. Start with dynamic stretches before any training. Use joint rotations, neck mobility, shoulder circles, arm swings, side bends and lunges.

7. Warm up by walking for a few minutes to prepare the body for the run.

8. Provide the team with the path they should run. Starting the season, run shorter distances for the first week or two and then run slightly longer distances than the scheduled races.

9. Keep track of the times of each runner.

10. Cool down the youth team with static stretches such as chest, calf, hamstring and side bends.

11. Compare running times and help each runner set up goals to achieve.

Tags: cross country, Youth Cross Country, youth team, country running, each runner, side bends, team with

Fight Morning Sickness During Pregnancy

Combat morning sickness

Nausea during pregnancy, often referred to as morning sickness, is triggered by the hormonal and physical changes taking place in a woman's pregnant body. In spite of the name, morning sickness can occur at any time of day. The intensity of the nausea is also varied. Pregnant women may escape with little or no nausea, experience only a month or two of morning sickness, or suffer severe nausea and vomiting throughout the entire pregnancy. Although there is no guaranteed cure for morning sickness, you can do a few things to help fight nausea and bring comfort to an unsettled stomach during pregnancy.

Instructions

1. Eat a small amount of banana, dry fortified cereal or crackers before getting out of bed in the morning. Nausea tends to be stronger when you first wake up because your stomach is empty. Keeping these items by your bed will help ward off the morning queasiness.

2. Break food servings into five or six small meals instead of three large ones. During pregnancy, your growing baby and your own body are both demanding larger quantities of food from you. By eating small and frequent portions, you replenish the food supply and keep your stomach from becoming completely empty. Also, mini-meals and snacks will help reduce the risk of heartburn and will be easier for a nauseous stomach to digest.

3. Drink eight to twelve 8-ounce glasses of water each day and try not to consume carbonated drinks. The carbonation may cause heartburn, which will upset your stomach. It's important to drink enough water during pregnancy. Not doing so could lead to dehydration, which will increase nausea and may also pose health risks for you and your baby.

4. Stay away from foods or other items with strong odors. It is not uncommon to develop odor aversions during pregnancy. Cigarette smoke, coffee, frying meat and wet dog food are just a few examples of strong odors that may trigger nausea. If a certain smell seems to bother you, avoid it if at all possible. Strong odors may increase your morning sickness.

5. Sit or stand when your stomach is upset. Lying down will only intensify the queasy feeling. When you experience heartburn or nausea, the stomach acid is attempting to travel up your body. Sitting or standing will help keep stomach acid in your belly where it belongs. Also, when you do lie down, slightly elevate your head and upper body by lying your upper body on a wedge or pillow.

Tags: your stomach, morning sickness, morning sickness, will help, during pregnancy, nausea also

Catch Shrimp In Florida

Catching the shrimp yourself can bring shrimp cocktail to a new level of freshness.

Florida offers plenty of shrimping opportunities, from Mayport on the East Coast to the entire Gulf Coast and most points in between. Shrimping in Florida is as easy as getting to the nearest tidal river or basin, and tossing a net. Shrimp in Florida often travel up rivers, looking for food, and it is during these feeding times that shrimp can be caught in quantity. The first step is getting a Florida recreational saltwater-fishing license. A license may be purchased annually or in smaller time blocks that are designed for vacationers.

Instructions

Day Shrimping

1. Set up your casting net. The casting net needs to fan open as it descends to depths down to 20 feet, so run a strip of duct tape on both of the net's sides, top and bottom, and on the front and back of the net. You also may attach fishing sinkers to the bottom of the net to help bring it to the proper depth more quickly.

2. Maneuver your boat to the center of the river channel. The best daytime shrimping in Florida is in the channel of rivers that run to the ocean. Shrimp swim far into Florida's rivers, reaching points where the water is fresh and no longer brackish.

3. Cast the net into the water, allow it to sink to the proper depth, and haul it in. Empty the net of any shrimp, placing them in a 5-gallon bucket. Repeat this process until the bucket is full. Florida's daily limit for recreational shrimpers is five gallons. A fish finder can help you locate the shrimp schools. Also, look to see where other shrimpers are fishing, which usually means shrimp are being caught.

Night Shrimping

4. Make the shrimp bait. Combine 1/2-pound of rock salt, flour and shrimp meal, mix it thoroughly and form into meatball-sized balls. Shrimp meal is available at most bait shops.

5. Find a good location. At night, shrimp come towards the shallow banks to feed, mostly in areas with plenty of seagrass and other water vegetation. The normal depth that shrimp feed at night is approximately 3 feet, making a boat unnecessary. Once you find a grassy location, get your casting net ready (the net shouldn't be rigged for deeper water, as in day shrimping).

6. Attract the shrimp by tossing bait in the water and shining a Coleman-style lantern, or large camping flashlight, where the bait is tossed. Cast your net and haul it in quickly, repeating as quickly as possible. Toss more bait as needed. Store the shrimp in a 5-gallon bucket.

Tags: 5-gallon bucket, proper depth, Shrimp Florida, that shrimp, your casting

Calculate Total Energy Expenditures

The amount of daily activity you participate in and your resting metabolic rate determine your total energy expenditure.

Energy expenditure is the amount of energy (calories) your body uses. Gender, age, height and weight all factor into determining energy expenditure. Knowing your total daily energy expenditure (TEE) is helpful when attempting to lose or gain weight, or when you are actively working to maintain your current weight.

Instructions

1. Know your height. Measure yourself without your shoes while you're standing tall. Standing against a wall can help ensure you obtain an accurate measurement. Record this number.

2. Determine your true weight. Weigh yourself in the morning before eating breakfast but after using the restroom. Since weight fluctuates, weighing yourself at the same time daily can provide a more accurate representation of your median weight. Record this number.

3. Calculate your Basal Metabolic Rate (BMR). This rate determines how many calories your body needs to function when resting. Your BMR still allows energy for breathing, digestion and other bodily functions. The formula for calculation of this number is: BMI = (Weight in Pounds / ( Height in inches x Height in inches ) ) x 703. You can also enter your information into a calculator provided by a website like bmi-calculator.net.

4. Multiply your BMR by an activity level multiplier to find your TEE. The little or no exercise multiplier is 1.2. The light-exercise multiplier is 1.375. For moderate exercise, multiply your BMR by 1.55. If involved in heavy exercise, multiply your BMR by 1.725. For those involved in very heavy exercise, such as training multiple times a day, the multiplier is 1.9. Visit a website like PreventDisease.com or health-calc.com and enter your information into a calculator to obtain your TEE.

5. Compare that number with the amount of food you eat daily to determine if your eating habits match your goals. Change the number of calories you're eating based on whether you want to gain or lose weight.

Tags: energy expenditure, this number, calories your, calories your body, determine your, enter your, enter your information

Build The Muscles In The Upper Body In 16 Weeks

Build a balanced physique for best results.

With a little hard work and dedication it is possible to achieve significant strength and muscle gains in just 16 weeks. However, an effective weights training regime is just one element; you must tailor your diet and other parts of your lifestyle towards achieving your dream body. But remember, a healthy, powerful physique is a balanced physique -- and what's more it is far more aesthetically pleasing. For the best results, exercise every muscle group in your body -- who wants a super-hero upper body with legs that look like they struggle to carry it?

Instructions

1. Create a training program. Training sessions should be intense, working one or two muscle groups until overload. For hypertrophy (increased muscle size), perform 8 to 12 reps and 3 to 5 sets of each exercise. Choose a weight sufficient so your last rep in each set is to failure. Use free weights. Free weights force you to engage your core and postural muscles and promote greater gains. Allow at least 3 days before exercising the same muscle groups and give your body a minimum of two recovery days per week.

2. Cycle your program every 4 to 6 weeks. Keep your muscles guessing by creating a whole new exercise plan. This will prevent the muscles from adapting, resulting in a plateau in strength and size.

3. Adapt your diet. It is recommended to consume 1 to 1.5 grams of protein per pound of body weight every day. Proteins aid recovery and repair of damaged muscle and connective tissue. To ensure you are getting enough proteins in your diet, drink a whey protein shake post-workout and before you sleep. You should also eat complex carbohydrates to keep your body fueled and fibers for healthy digestion and proper insulin response.

4. Sleep for at least 8 hours per night. The majority of tissue repair occurs while you sleep. It is not uncommon for professional athletes and bodybuilders to sleep for up to 16 hours each day. Drink a protein shake before bed to fuel your muscles for recovery.

5. Keep motivated. Without motivation you will inevitably fall at the first hurdle. Train with a fitness professional or a training partner to keep you on track. Keeping a fitness journal along with before and after photos is also a great motivational tool and will show you your progress towards achieving a bulging upper body.

Tags: your body, your diet, balanced physique, best results, muscle groups

Buy A Boston Whaler

When the Boston Whalers were first produced they earned a reputation up and down the New England coast as a solid work boat. As their advertising suggests, you can cut a Boston Whaler in half and it still won't sink because of its foam core. Here's buy one.

Instructions

1. Visit bostonwhaler.com. If you are out to purchase a new Boston Whaler, their official site will keep you up to date on the latest models and direct you to a dealer in your area.

2. Go to your local boat show. Boat shows occur every year in major cities such as Los Angeles and New York and in other parts of the country as well. Scan the web, check out the paper and even contact Boston Whaler through their website to see where their boats will be appearing.

3. Place a bid on a Boston Whaler on eBay. Buying a boat through eBay will allow you to get the best price on a used boat. Due to the overwhelming number of boats, it is a buyer's market. Peruse the site and contact the seller. Rather than being limited to just your state, you now have the whole country from which to buy the perfect Boston Whaler.

4. Check out marinetrader.com, boattrader.com, usedboats.com and other sites for listings of current boats for sale. This is perfect for the buyer who is not looking to get into a bidding situation such as on eBay. These sites give very informative descriptions of the Boston Whalers for sale.

5. Head to your local marina. Many marina sell boats; that's part of how they turn a profit because then can sell you a slip. Check out their inventory for a Boston Whaler. Also, if you see a Boston Whaler at the dock, strike up a conversation with the owner. You never know, for the right price, he may be looking to sell.

Tags: Boston Whaler, Boston Whalers, your local