Eat Right For Youth Soccer

With good nutrition, young players can discover a whole new level of performance. A good soccer diet can also help prevent injury, reduce recovery time between games and create a lifetime of good eating habits.

Instructions

1. Make sure your child eats a good meal before playing. A rule of thumb is to have a meal an hour or two before an event.

2. Look to the pyramid. The recommendations of the U.S. Department of Agriculture/U.S. Department of Health and Human Services Food Guide Pyramid include a heavy emphasis on carbohydrates (55 to 60 percent).

3. Separate the needs of adults from those of children. Young players should be eating plenty of calories with unsaturated fats.

4. Watch iron and calcium. Adolescent athletes are at increased risk for deficiencies in these.

5. Encourage children to eat a lot. Youth players should fuel like endurance athletes. They need calories and more calories.

6. Have them eat often. Players should have a good meal one to two hours before playing and snack on fruit and/or sports drinks during the games.

7. Choose the right foods. Fruits, whole grains and easy-to-digest foods (e.g. not fried) are the best choices. Avoid junk food. It can hamper performance.

8. Remember fluids. Proper hydration is the most crucial aspect of sports nutrition.

9. Refuel. Post-game nutrition is often overlooked, but nutritious foods speed muscle recovery for the next game.

10. Be flexible and creative. Feed your child in the car on the way to or from a game, or pack an extra lunch for afterschool practice.

11. Pack nonperishables in your child's soccer bag. Include a constant supply of foods such as pretzels, crackers or sports bars.

Tags: your child, before playing, good meal, players should

Buy Running Shoes For Big Runners

Selecting a pair of running shoes is very confusing.

To prevent an injury, runners need a stretch, warm-up and cool-down, but many are unaware that obtaining proper running shoes can also prevent injuries. Matching your foot biomechanics with a particular shoe brand and model is the biggest challenge, and making a selection requires examining different variables. If you are a large runner, you need to decide where to purchase sneakers, and what kinds of features are necessary to assist in your running goals.

Instructions

1. Purchase sneakers at specialty running stores that have a large selection of brands. The feet expands later in the day, so go in the late afternoon. The salesperson should ask you about your running history, training regime, and previous injuries. Have your foot examined and measured to determine the type of arch you have.

2. Evaluate how your foot pushes off. Choose cushioned shoes with shock absorption and a soft mid sole. If your foot rolls inward significantly when running, this is known as over pronation. Over pronation runners use the two big toes, and choose sneakers that emphasize motion control with a firm mid sole. These type of sneakers are heavy, durable, and the most expensive. Normal pronation runners use all toes evenly, so if this applies to you, choose sneakers with a mix of shock absorption, motion control, flexibility, durable and a multidensity mid sole.

3. Choose three to four pairs of sneakers. Put on both sides, stand up, and wiggle your toes. Walk around and run in each pair, your heel should stay in place. Choose a pair that cater to a large foot.

Tags: your foot, choose sneakers, motion control, pronation runners, pronation runners toes

Exercise After Childbirth

Exercise After Childbirth

Nothing quite causes havoc on the female body like pregnancy and childbirth. The good news is that exercising after childbirth can help you feel mentally and physically more like the old you. You don't need to run a marathon 6 weeks after giving birth, but light exercising and strength training will help you have more energy and return to form faster.

Instructions

1. Exercise your pelvic floor muscles as soon as you feel able. Often called kegel exercises, you need to imagine that you are preventing yourself from urinating and squeeze those muscles. Breathe normally and repeat until your muscles tire.

2. Practice good posture. This will actually help strengthen your back and stomach muscles. Stand up tall and press your belly towards your spine, drop your shoulders back and down. Stand on one foot and then the other to improve balance.

3. Take the baby for a short walk in the stroller when you feel able. Think about your posture as you walk. Start walking for 15 minutes and then increase the length of time as you feel stronger.

4. Start other exercise after your six week check up. Talk to your physician about what is realistic and healthy for you. Yoga, Pilates, aerobics, weight lifting, running and walking are great post pregnancy exercise routines.

5. Lift light weights if approved by your doctor. Start with basic arm curls and triceps presses using a 3 lb. weight. Perform squats or other weight bearing exercises to strengthen leg muscles.

Tags: After Childbirth, Exercise After, Exercise After Childbirth, feel able

Care For And Prevent Blood Blisters

Care for and Prevent Blood Blisters

A blood blister is a specific type of blister that forms when blood vessels near the skin's surface are damaged without actually opening the skin. Since the blood cannot escape through a wound, it forms a bubble of blood beneath the skin's surface. Blood blisters are most often caused by minor injuries like pinched skin and usually occur on the fingers and toes. Blood blisters are very similar to blisters with fluid in the way that they heal.

Instructions

1. Apply a cold compress after an injury to help alleviate swelling, slow blood leakage and prevent bruising. Wrap a few ice cubes in a damp wash cloth or small towel and apply the compress to the injured area for about 10 minutes.

2. Raise the injured area above your heart to help stop the bleeding and alleviate pressure. For example, a blister on the foot can be elevated by laying on a bed and placing your foot on a few pillows.

3. Prevent blood blisters from forming. To help stop blood blisters from developing after skin is caught or pinched between a hard surface, keep your skin moist and pliable by drinking lots of fluids and moisturizing daily.

4. Reduce swelling. Epsom salts relax sore muscles and soothes injured skin, but are also a great way to ease swelling. Depending on where your blister is, you can fill a large bucket or bathtub with warm water and soak the area for about 15 minutes. Use 1/4 cup of Epsom salts for each gallon of water.

5. Cover the blood blister. To avoid unintentionally popping a blood blister, protect it during your daily activities. If the blood blister is under constant pressure, protect it by using a strip of second skin and medical tape. The second skin will act as a temporary barrier and help speed the healing process.

6. Protect a broken blood blister. In the case that your blood blister does break, immediately rinse the area with soap and water. Apply a thin layer of antibacterial ointment like Neosporin and cover the open blister with a bandage. Continue to wash and reapply a clean bandage every four hours for a day or two.

7. Watch for signs of infection. If your blood blister isn't healing, seems to be getting worse or becomes more painful, it may be infected. Symptoms of infection may include fever, upset stomach, localized pain, red lines extending from the affected area and lesions. If you have any of these symptoms, contact your doctor immediately.

Tags: blood blister, about minutes, area about, area about minutes, blisters from, blood blisters from, Care Prevent

Find My Sperm Donor

With most sperm donations being anonymous, it is not an easy task to find your donor. You can maximize your chances by following a few steps. Remember this can be a very emotional process and it is ok to feel a variety of emotions along the way. Whether you are the parent of a donor conceived child or the child him/herself, I wish you the best of luck in your search!

Instructions

1. Gather as much information as possible. The doctor, the clinic used, the donor #, donor description? Was he a student at a nearby college? Do you know how long he donated? Where did he donate? A sperm bank? A Doctor's office? You can not have too much information.

2. If you are the donor offspring and over the age of 18, contact the sperm bank directly. Ask them if they are willing to contact the donor with your information to see if he is willing to have contact with you. Be respectful. This was done anonymously and they are under no obligation to do this. However, you may get lucky however and they may be willing to try to establish contact. Try to get as much information about him as possible. See if you can determine how many other offspring were born via his donations. If you aren't successful with the first call, try again a few weeks later or a few months later. Policies change. You can also try writing a letter with your contact information and asking if they will contact the donor or place your contact infor in his file in case he contacts the bank at a later date.

3. Register with an online registry. www.donoroffspringmatches.com is a free site where you can register your information. It is all done on a voluntary basis. You have the chance of meeting 1/2 siblings and/or the donor himself. Check in regularly for added entries. Make sure to keep your contact info up to date so you can be contacted with a match!

4. Find support. This is an emotional time. DOM has a community forum for discussion. Do a search for donor discussion groups. There are several support groups out there.

Tags: much information, your contact, contact donor, sperm bank, they willing, with your

Explore Key West On A Budget

Save money and spend the day at the beach instead of paying for tours while on vacation.

Take a vacation to Key West , Florida where you can enjoy everything outdoors, including watching the sunrise and sunset in the same day. Though a vacation to the Florida Keys can get expensive, there are plenty of activities that are free or close to free you can enjoy during your visit. You can do more during your trip to Key West if you plan to do things that cost little money and stay within your budget.

Instructions

1. Research activities before leaving. Make a list of things you want to do in Key West and how much each activity will cost. Compare your list to your budget and figure out which items you can do and which ones may have to wait for your next vacation.

2. Go camping. Instead of paying for a high priced hotel or resort in Key West, pack up the tent and camping gear. You will be able to camp at a campground, such as Leo's Campground (leoscampground.com) or Boyd's Campground (boydscampground.com) for a fraction of the cost of a luxury hotel or resort.

3. Search for deals. Check online for vacation packages, which can include everything from accommodation, dining and recreational activities at resorts for one single price. Local newspapers and magazines may also have coupons for specials, discounts and buy one, get one free deals.

4. Spend time at the beach. There is no cost to spend the day at the beach. Bring a picnic and extra water with you for a day of swimming, catching a Frisbee or relaxing in the sun. If you have snorkeling gear, bring it and head out into the waters to see what sea life there is just off the shores of Key West.

5. Go hiking or biking. There are nature trails at Mile Marker 17, Sugarloaf Key, and Mile Marker 27.8, Middle Torch and Big Torch, both offering 15 miles of trails to bike on. Take a walk in Key West where you will be able to see historical sites and take a hike through nature paths.

6. Find free things to do. There are different things to do throughout Key West that cost nothing at all, including a visit to the Wildlife Rescue Center (floridakeyswildliferescue.org) that is open daily from 9 a.m. to 5 p.m.. You can also attend one of the free programs that are part of the Florida Keys Discovery Lecture Series (floridakeysdiscovery.org) where you will learn about the area's history, fine arts, recreation activities and local culture. Free bocce ball is available at Indigenous Park (keywestcity.com.)

Tags: during your, Florida Keys, hotel resort, Mile Marker, spend beach, that cost, where will

Do A Ladder Workout On The Track

Ladder workouts are an effective way to build speed and endurance for running, whether for track competition or road racing. Here's structure a workout that will maximize your gains for maximal running performance.

Instructions

1. Do a running test workout to determine your training paces. To do this, warm up with an easy mile or two, then run 2 miles at your best speed. This will be your training pace.

2. Structure your ladder workout with the following distances and speeds. Run 400 meters at a pace that is slightly faster than your training pace. Jog for 400 meters. Run 800 meters at the same pace. Jog for 400 meters. Run 1200 meters at your training pace. Jog for 400 meters. Finally, run 1600 meters at your training pace. Take a short break.

3. Finish the ladder workout by doing the entire cycle in reverse, starting with the 1600-meter run and descending to the 400-meter run. Jog an easy 1/2 mile to 1 mile to cool down.

4. Do one ladder workout per week. After 6 to 8 weeks, repeat the 2-mile test and adjust your training pace accordingly.

Tags: your training, training pace, your training pace, ladder workout, pace meters, easy mile

Define "Estimation Of Glucose"

Glucose is the main sugar found in your blood.

Estimation of glucose refers to measuring the concentration of glucose in a liquid. Glucose is the main type of sugar in your blood, and it is your primary source of energy. There are different ways to estimate glucose levels.

Significance

Your body produces glucose mainly from carbohydrates, but also from protein and fat. Glucose is absorbed into the blood from the intestines, and it is carried to your cells. If you have diabetes, your body cannot control its glucose levels. You may be on a special diet or take insulin to help maintain a proper glucose level.

Benedict's Test

To obtain an estimation of glucose, you can perform a Benedict's test. Benedict's is a chemical solution that can be added to urine to determine whether sugar is present. If sugar is detected, you will need further laboratory tests to determine whether it is glucose. When Benedict's solution is added to urine, the color of the liquid will progress from blue, which indicates no sugar, to reddish-brown, which shows a high level of sugar.

Blood Glucose Meter

There is a way to estimate blood glucose levels without laboratory testing. You can prick your finger with a lancet, obtain a drop of blood, put it on a test strip and use a blood glucose meter to read the strip.

Tags: glucose levels, added urine, blood glucose, determine whether, Glucose main, your blood

Deal With Your Husband'S Exwife

Dealing with ex-spouses can be exasperating.

Getting married to someone who has previously married and divorced means that you also take on other relationships, such as those with his children and his ex-wife. There's a distinct lack of social norms when it comes to dealing with a spouse's ex-partner, which can make it difficult to know treat her. The situation is especially difficult if she has proven to be spiteful of you and your marriage, or if she doesn't want to accept that the romantic relationship between herself and your husband has ended.

Instructions

1. Decide what you want your relationship with your husband's ex-wife to be like; be specific and visualize it. If the relationship is vindictive now, maybe you just want to be able to peacefully communicate with her so you can pick up the kids from her house without snide comments. Perhaps you want to have a supportive relationship where you feel comfortable calling and asking for her advice. When you have an idea of the kind of relationship you're aiming for, you are more likely to act accordingly to bring this relationship about.

2. Talk with your husband about what the situation currently is and what you want it to be. To deal with the ex-wife, you'll both have to be unified in your decisions and communications with her. If she says or does something that makes you feel uncomfortable, talk to him and let him know your feelings. However, don't try to get him to dislike her by complaining about non-issues or manipulating his feelings about her out of jealousy.

3. Set clear boundaries for what behaviors are accepted and what behaviors cross the line. Let her know what you are comfortable with and what will not be tolerated. You need to be very concise when doing so and firmly stick by the boundaries you've set in place. For example, if she is constantly calling him, you might decide that she isn't allowed to call him unless it involves the children.

4. Keep any struggles you might have with her between just you, her and your husband. If there are children involved in the situation, never talk badly about their mother to them or try to get them to realize how horrible she is acting. This isn't fair to them and will only damage your relationship between you and her, and between you and the children. Likewise, don't argue with her in front of them if at all possible.

Tags: your husband, relationship between, what behaviors, what want, with your

Build Your Personal Training Business

A personal training business is a good way to make money and keep your clients -- and yourself -- in shape. However, like many other small business types, it is not easy to get a personal training operation off the ground. While there is little in the way of start-up costs, it is a highly competitive business and a service that many people can live without. Building your personal training business involves proper marketing and promotion and the ability to cater to your target customer.

Instructions

1. Determine the target market for your business. Personal trainers often cater to different types of clients, including stay-at-home moms, business executives too busy to get to the gym and fitness nuts training for competitions. Figure out which customer type fits best with your style of training and business.

2. Promote your business directly to your target market. If your target customer is a stay-at-home mom, then pass out fliers at childcare groups, leave business cards at the front desk of local schools and volunteer with your community school district. If you want fitness hounds that are training for a competition, then promote at bodybuilding competitions and contract with a local gym for increased visibility.

3. Advertise your business in any way possible. Take advantage of TV, radio and newspaper advertising. Offer yourself as a source for fitness-related articles in your local newspaper or ask to do a segment on fitness on your local news affiliate. Don't overlook online advertising, as well, and make sure you have a presence on major social networking sites to get your name out there.

4. Contract with local wellness and medical facilities. Target weight loss clinics that have patients in need of personal training for weight loss purposes. You can refer clients to them, and in turn they can refer clients to you. This type of network is beneficial for all parties involved and helps to garner consistent business for your personal training endeavors.

5. Ingratiate yourself into your community. The more people know who you are, the more likely it is that they will think of you when they have personal training needs. Get involved in local events, particularly those that are fitness related. Use your expertise to coordinate charity walks and runs. Help to promote local marathons and fitness festivals. Generate a direct link between fitness-related activities in your town and your business.

Tags: personal training, your business, training business, your target, market your, personal training business, refer clients

Burn Fat Efficiently

Burn Fat EfficientlyBurn Fat and Decrease Body Fat Percentage

Burn belly fat and Decrease body fat percentage efficiently by exercising. This article is intended to help you grasp a better understanding of the fuel we use during exercise and why it is important to understand what happens inside your body when you exercise. Whether fat or carbohydrate is used as a primary fuel during exercise is determined by several factors which include diet, intensity and duration of exercise. Protein metabolism play minimal role in exercise as it only contributes about 2% but can be as high as 10-20% during prolonged exercise (3-5hrs).

Instructions70%). As exercise intensity increase their is a shift in carbohydrate metabolism and decrease in fat known as the "crossover" concept. There are two factors that influence this change in fuel selection. One, is the recruitment of fast twitch fiber and two is the increased blood levels of epinephrine.

2. USE EXERCISE DURATION TO CONTROL FUEL SELECTION - There is a gradual shift from carbohydrate metabolism to fat during prolonged, low-intense exercise (>30min). Fat metabolism is regulated by many variables that control the rate of fat oxidation. These include the hormones Epinephrine, Norepinephrine and Glucagon. During low intense exercise greater than 30min, blood levels of epinephrine rise which promotes fat metabolism. However this is a slow process, that is why it usually occurs after several min of exercise. Another important point to consider is that the total rate of fat oxidation during exercise is greatest at higher exercise intensities that are below lactate threshold. For example, Even though you burn a higher percent of fat during exercising at 20% of V02 max (60% of total energy coming from fat) than at 50%, which only accounts for 40% of total energy from fat. The total energy expenditure is 2.5 times greater at 50% intensity than at 20% intensity. That is about 33% more calories burn in the same amount of time, just different intensities. Choosing the right intensity and duration is crucial if your goal is to decrease body fat.

3. UNDERSTAND THE PROCESS OF BURNING FAT - Carbohydrates is stored as glycogen in both muscle and liver, muscle glycogen provides quick energy for emergencies. Liver glycogen is used to replaced blood glucose, so when blood glucose levels are low because of exercise, the liver release its stores into the blood and used as fuel. Carbohydrates are used as a major fuel source during high intense exercises.

Fat- 3,500 calories equals one pound of fat. most fat is stored as triglyceride in fat cells but some are stored in muscle cells. We are born with a fix amount of fat cell, which we can never get rid of, they can only expand or decrease based on the amount of the food we consume. Free fatty acids are the primary source of fat during low intense exercises, while triglycerides are used at higher intensities. Between 65-85% of V02 max the contribution of fat as muscle fuel is equal between plasma free fatty acids and muscle triglycerides.

Protein- Can be used as energy but it fist has to be broken down into amino acids. Some amino acids can be used as energy immediately but other have to go through a series of process to be later used. (Glycolysis, Krebs cycle (TCA), Electron Transport chain) Your body does not like to break down proteins but when your running or working for a long period of time, you body has to choice but to break down muscle to be used as fuel.

Lactate acid- This used to be consider a waste product of glycolysis, but new evidence suggest can play a role during exercise. The liver can take lactate and converted into usable energy or it can be used by skeletal muscle and the heart.

4. BURN FAT THROUGHOUT YOUR BODY - Although there is not spot fat reducer except liposuction (which is not a good idea). We can use the Target Heart Rate Reserve to obtain intensities for 65% 70% and 75%. The latest research has suggested that intensities that range from 65-75% have significantly decrease body fat. Although your body utilizes all three (fat, carbohydrate, and protein) of fuel source at once, the percentage of each one varies based on the intensity and duration of the exercise.

5. BE CONSISTENT - Try to work at 70% for at least 20min 3-5 a day as much as possible, because the most abundant of calories that are being used are coming directly from your fat storage.

6. KNOW WHAT TO EXPECT DURING EXERCISE - Our bodies are a sophisticated machine, in which when confronted with a external stimulus, our bodies will meet or try to meet the demand place on it to maintain homeostasis.

The first 10 min are challenging at first, but that is because your body does not know what its going to do when you start exercising, so it has to used quick energy in the form of Carbohydrates to meet the demands; also because of the extra oxygen it needs (known as Oxygen debt). However, once it realize that it going to continue to exercise for longer than 15 min it gradually shifts from using more carbohydrates to a grater among of fat as a fuel source. Also note that after your done exercise you will sweat and still burn more calories because you have more oxygen in your body (know as EPOC or excess post oxygen consumption). Knowing and understanding what happen when your exercise to your body will help you become more aware of what to do and also what to eat to achieve great results no matter what your goal is. Good Luck!

Tags: during exercise, fuel source, intensity duration, total energy, your body

Choose A Swimsuit For A Fitness Competition

Anyone that enters a fitness competition needs to be aware that the contest is packed with many equally fit women and anything you can do to improve your chances of winning is to your benefit. Choosing the right swimsuit for a fitness competition can greatly enhance your chances. A good swimsuit can give you enough edge to make the difference between a win and second place.

Instructions

1. Find colors that complement your skin tone. Dark haired women with olive or blue undertones usually don't look as good in greens as they do in black and whites or shocking pink. Use a guide to match the color to your complexion.

2. Disguise flaws by appropriately placed darker and lighter colors. A lighter color stands out and a darker color recesses. A lighter top and darker bottom will show the upper chest muscles off more. The reverse is also true. If you're having a swimsuit made, discuss the area that you want to conceal with your seamstress.

3. Choose a wetlook Lycra/nylon blend if you want the contour of your body to show, even through the material . The wetlook in a bright color accents your covered muscles.

4. Add bling. Beads and gems can be added to a more inexpensive suit to give it show quality. Gems can also be used to accent spots and take eyes away from areas that you don't want emphasized.

5. Make them remember you with neon and color. Neon, particularly in a wetlook, shows off muscles beneath. The brighter the color, as long as it blends with your skin tone, and the more dramatic the design, the more you will stand out from the crowd.

6. Demand a good fit. Although most competition swimwear stretches, if the fit isn't comfortable, don't buy it. Remember, even the best bikini adhesive won't keep a suit in place if it's a bad fit.

7. Use material that doesn't wrinkle. Wrinkles can be mistaken for body flaws from a distance. Always buy competition swimwear that is wrinkle resistant.

Tags: your skin tone, competition swimwear, fitness competition, skin tone, that want, with your

Buy The Best Shoes For Work

Good work shoes make healthy feet.

Buying the best shoes for work is important. Even if your job doesn't require a lot of standing, it's important to wear shoes that are right for you. Your work (and play) shoes should be comfortable, safe, and ergonomic. Keep this in mind while buying work shoes.

Instructions

1. Go shopping in the morning or afternoon as this is the best time to buy work shoes. This way your feet can swell and should be in a good shoe buying condition. When you go shoe shopping, make sure to wear the same type of socks that you usually wear to work.

2. Be sure to measure your feet so you get the right shoe size. A foot is measured from the bottom of the foot to the top in a diagonal manner, so heel to big toe. Most people have feet that are different sizes. Typically, it is the right foot that is larger. Buy the work shoe size of your biggest foot.

3. Walk around in the prospective work shoes before you buy them. They should be comfortable, fit tight around the heel so your foot doesn't slip out when walking, support the arch, and give those toes room to move. You don't want contact areas inside the shoe so make sure it doesn't rub in places because blisters hurt.

4. Though you might have a wide selection of shoes, choose work shoes that are appropriate for your working conditions. Make sure to buy the shoes that will hold up under the wear and tear you'll give them.

5. Make sure to buy and replace your work shoes often. Comfort and safety go a long way. Wearing the wrong shoes can contribute to other aches and pains.

Tags: work shoes, shoes that, shoe size, should comfortable, your feet

Determine The Maximum Heart Rate For A 30 Year Old

Runners should do the gradual incline treadmill test to determine Max HR.

Your maximum heart rate , or Max HR, is the maximum number of contractions per minute that your heart can make, according to Be Fit. Knowing your Max HR enhances your training because it helps you determine your heart rate training zones. Training within your estimated zones means better results with less training. According to the website Brian Mac Sports Coach, "Max HR can be predicted using a formula, but the variation in actual Max HR of 95 percent of individuals of a given age will lie within a range of ±20 beats per minute." There are several methods to determine Max HR.

Instructions

1. Use a formula to determine your Max HR. The most widely known formula is Max HR = 220 - Age. According to this formula, a 30-year-old person has a Max HR of 190. Keep in mind that this number is not exact and that Max HR tends to be higher in women, according to Be Fit. There are dozens of formulas available to determine your Max HR. The website Marathon Training Schedule reports that the most accurate formula is the following: 205.6 - 0.685 x 35. According to this formula, a 30-year-old's Max HR is 185.5.

2. Do the gradual incline treadmill test. Estimate your Max HR based on the 220 age formula and use that as a guideline. Set the treadmill on a three to five degree incline and warm up for 15 minutes. The actual test, which lasts five minutes, starts after the warm up. Try to run the first minute at 40 heartbeats below target, meaning at 150. After one minute at 150, go up 10 beats and run one minute while increasing your heart rate to 160. Add another 10 the third minute, and then another 10 the fourth. Go all out during the fifth minute and measure your heart rate when the minute is over. This number is your Max HR. This test is effective for people who are already in excellent shape.

3. Do the Foster Sub Maximal Heart Rate Test. Spend five to 10 minutes warming up, then jog at a heart rate of 120. Continue for two minutes at this heart rate, reciting any type of verse you know by heart after one minute and 30 seconds. Add 10 heart rate beats every two minutes, repeating the verse one minute and 30 seconds into each new two minute period. In other words, after four minutes, your heart rate should be at 140. When you can no longer comfortably recite the verse, you have hit your limit. Record your heart rate at this stage. Calculate your Max HR by adding 50 heart beats if you are in poor shape, 40 if you are in average shape, 30 if you are in excellent shape and 20 if you're an elite athlete. For example, a 30-year-old in average shape with a sub Max HR of 140 would have a Max HR of 180 based on this method, according to Marathon Training Schedule. While not as accurate as the treadmill test, this test is good for people who are out of shape.

Tags: your heart, heart rate, your heart rate, treadmill test, According this, According this formula

Connect Athletes With College Coaches

Show coaches what you can do!

Thousands of high school athletes earn scholarships and move on each year to compete in collegiate athletics in the United States. The recruiting process begins when young men and women are identified as prospects by college coaches, usually while competing for their high school, club or travel teams (advanced teams that practice and compete during the high school off-season), or in tournaments for athletes who compete in individual sports such as tennis, golf and track and field. Some athletes are recommended to college coaches by high school and club coaches, scouts, or friends and contacts in the alumni and sports community. However, some qualified athletes and their parents may need to try other strategies to gain exposure to college coaches.

Instructions

Team Sports (excluding football)

1. Join the best club or travel team in the area and compete in regional and national tournaments. Not only do college coaches attend and recruit players at these tournaments, some college coaches actually coach elite high school travel teams in the off-season. Even if a coach doesn’t recruit a given player, he or she may make a recommendation to another coach.

2. Attend summer sports camps at colleges of interest. Check sport-specific magazines, college team websites or high school sports sites such as MaxPreps to find out which schools offer camps, the dates and fees. For example, Stanford and UCLA hold summer camps in basketball, volleyball, water polo, tennis and other sports. The coaches who run these camps, many of them college coaches and college athletes, watch the athletes compete every day and get to know them. Many recruits are identified during these camps.

3. Fill out an online "Recruit Form" on the team website for each college of interest, then send a letter of introduction to the head coach of the team or program (use the coach’s actual name, not "Head Coach"). The UCLA Athletic website says, "…be very specific with best times, marks, distances, honors, awards and background since you are being compared to other top high school student-athletes across the country and even the world." If an athlete has a recruit video showing competition and skills highlights, send that to the coach as well.

4. Send the head coach of colleges of interest an email or letter and ask permission to meet with him or her during a visit to the college. The coach will indicate if he or she is available and/or if it is within the recruiting rules to meet with a visiting athlete. Most college visits are done during or after the junior year of high school.

Football

5. Attend football showcases or combines to demonstrate talents to college coaches and scouts. Visit websites such as Schuman’s National Underclassmen Combine to find locations, dates and fees to participate in these showcase events.

6. Attend summer football camps at colleges of interest to get exposure to specific college football programs and coaching staffs, ideally after the sophomore or junior year. See college athletic program websites for summer football camp schedules and fees.

7. Fill out an online "Recruit Form", send an email or letter of introduction to the head coach (or coach in charge of recruiting) and send a recruit video, if available. Visit each college of interest, meet the coaches and tour the school and athletic facilities.

8. Talk to high school football coaches about city, county or state all-star football games. These games, usually played in the summer after the senior year, serve as showcases for regional talent and are attended by college coaches looking for unsigned players.

Individual Sports

9. Find a private coach or join a club specializing in your sport to get advanced coaching on fundamentals and strategy outside of high school competition. Most individual sport athletes who go on to compete at the collegiate level get private instruction from professional coaches in addition to high school coaching and competition. Some coaches and clubs offer lower rates or scholarships to talented athletes who can't afford the fees.

10. Compete in tournaments, meets and competitions put on by the Amateur Athletic Union, United States Golf Association, United States Tennis Association or other organizations. Win and place in these tournaments and college coaches will notice. List accomplishments in these competitions when filling out recruit forms and writing emails and letters to coaches.

11. Attend sport-specific summer camps at colleges of interest. Meet the college coaches and players who run the camp, demonstrate abilities and ask for references for coaches and college programs.

Tags: high school, college coaches, colleges interest, athletes compete, camps colleges

Configure Multiple Domain Names To One Exchange Server

You can route email for multiple domains to one address.

Microsoft Exchange Server is an enterprise level email host. You can host email by configuring your Domain Name System (DNS) with a new Mail Exchange (MX) record and adding the domain to Exchange. The MX record allows email to be sent externally to the domain. It is fairly common for an Exchange server to bag mail for more than one domain. Hosting multiple domains does not require any special hardware or software, but you do have to go through a few extra steps.

Instructions

Configure DNS

1. Launch the "DNS Manager" snap-in from the "Administrative Tools" menu on the server.

2. Right-click on your server name and select "New Zone."

3. Mark the radio button for "Standard Primary" and click the "Next" button.

4. Leave the "Yes" radio button marked and click "Next."

5. Type in the name of your domain (e.g. myDomain.com) in the text box and click "Next." Finish creating the forward lookup zone by clicking "Next" again.

6. Create a reverse lookup zone by clicking "Next," select the "Standard Primary" and click "Next" again.

7. Type in the IP Range prefix for your subnet (e.g. 192.168.0). Click "Next," "Next" and "Finish."

8. Right-click on your domain name under the forward lookup zone node and select "New Record."

9. Mark the radio button for "Host (A)" and click "OK."

10. Type the name of your mail domain in the "Name" text box (e.g. mail.myDomain.com) and the IP address of your email server in the IP Address text box.

11. Mark the check box for "Create associated pointer (PTR)" and click the "Add Host" button.

12. Right-click on your domain name under the forward lookup zone node and select "New Record."

13. Mark the radio button for "Mail Exchanger (MX)" and click "OK."

14. Type the name of your domain in the "Host" text box (e.g. myDomain.com) and the name of your email domain in the "Mail Server" text box (e.g mail.myDomain.com). Click "OK" to finish configuring your DNS.

Adding a Domain in Microsoft Exchange 2000/2003

15. Open the "Exchange System Manager."

16. Expand the tree on the left to your server and the "Recipients" node.

17.Click on the "Recipient Policies" node to bring up the list of policies.

18. Right-click on the "Default Recipient Policy" and select "Properties" from the pop-up menu.

19. Click on the "E-Mail Addresses (Policy)" tab to view a list of the currently hosted domains.

20. Click the "New" button then select "SMTP Address" from the list box that appears, and click the "OK" button.

21. Type in the domain name you want to bag mail for in the "Address" text box (e.g. @myDomain.com). Mark the check box for "This Exchange Organization is responsible for all mail delivery to this address" and click "OK."

22. Mark the check box for the address you just added. If you need to make the new domain the primary one, click the "Set as Primary" button. Click "OK" to save your changes.

Adding a Domain in Microsoft Exchange 2007

23. Open the "Exchange Management Console."

24. Click on "Hub Transport" under the "Organization Transportation" node.

25. Select the "Accepted Domains" tabs and then click on the "New Accepted Domain" button in the "Actions" list.

26

Type in a "Name" and "Accepted Domain" for your email server (e.g. myDomain.com) in the text boxes provided.

27

Mark the radio button for "Authoritative" and click the "New" button and then click "Finish."

28

Click the "New E-mail Address Policy" button on the "Actions" pane.

29

Type a "Name" for the policy, make sure the radio button for "All recipient types" is marked and click the "Next" button.

30

Leave all the "Conditions" check boxes blank to apply this email policy to all users and then click "Next."

31

Click the "Add" button. Mark the check box for "E-mail Address Local Part"and select "Use Alias."

32

Mark the radio button for "Select Accepted Domain" and click the "Browse" button. Find the domain you just created and click "OK" twice.

33

Click "Next" then select when you want the policy to take affect and click "Next" again.

Tags: radio button, Mark radio, Mark radio button, lookup zone, Mark check

Calculate Mean Reversion

According to mean reversion, short-term price fluctuations express continue contributions to a fairly constant long-term average.

Mean reversion refers to an economic pricing model in which the price level for virtually any given commodity experiences a consistent long-term average price regardless of short-term price movements. In other words, even though the price of a commodity may differ, or deviate, from an historic long-term average price, it can be expected to return, time and again, to that historic average. Though it is not technically possible to calculate mean reversion, as it represents a price behavior, it is possible to determine a commodity's historic price average in order to obtain a benchmark for gauging short-term fluctuations. In the case of financial assets, such as stocks, this average may be found using financial reference websites and basic spreadsheet software.

Instructions

1. Enter the web address for a financial website into the address bar of your web browser (see Resources).

2. In the field at the top of the homepage, enter the name or symbol of a stock (ex. Microsoft Corp., or MSFT) and click the "Get Quotes" button just beside it.

3. From the menu at the left of the next screen, click "Historical Prices". Enter a date range of a least one year from the current date and click the "Update" button ("Get Prices" in Google Finance).

4. Click "Download to spreadsheet" at the right of the next screen (bottom of the screen in Yahoo! Finance). In the box which appears, click the "Open" button.

5. Once the spreadsheet has loaded, click any cell to the right of the price columns. Press and hold the CTRL key while clicking the letter above the far right price column to highlight all items in that column.

6. Click the small "down" arrow to the right of the "AutoSum" icon at the top of the screen ('). From the choices which appear, click "Average". The average of all prices in the far right right column will appear in the cell chosen to the right of the price columns.

Tags: long-term average, right price, average price, long-term average price, next screen, price columns, right price columns

Build Speed For Football

Gain speed and out-run your competition

When the NFL great Reggie Williams was asked his greatest football strengths, he simply replied, “Speed, strength, and the inability to register pain immediately.” If you ask any successful football player, he will most likely rank speed as a top football strength. One of the great things about speed is that it is not necessarily a quality that you are born with.

Instructions

1. Do drills. Drills are going to be the single most important thing to gain speed. Start off with 20 meter running drills. Do 10 sets of these with 40 seconds of rest between each drill. As you begin to gain more speed, increase the distance to 30 and 40 meters.

2. Perform rapid knee lifts. There is a lot of running and knee lifting in football. You'll wait to get your body to use to this so it becomes natural and comfortable come game time. Lift your left knee up quickly, followed by your right knee. Keep switch back and forth in place at a very brisk pace. Try to lift as high and fast as you can. Continue to do this in 30 second intervals for about 10 repetitions.

3. Run up and down your school's bleachers. This is similar to leg lifts, but there are less breaks and you'll be running distance, not in place. You'll also gain concentration by focusing on where you are running, which you can apply to the game of football as well.

4. Attend football summer camps. Many professional teams put on summer camps for junior league and high school football players. These camps have drills focused on gaining speed. Once you attend, you can use these drills daily to improve your speed. Check your local newspaper or school for any upcoming camps.

5. Consult with a personal trainer or a coach. In order to receive the best exercise advice for your body type, you'll need to meet with a trained professional. Often times, coaches will meet with their players for free and give them helpful, personal advice not found in health magazines.

Tags: meet with, summer camps, your body

Find Corporate Sponsors For A Fundraiser

A successful fundraiser relies on the generous contributions of its donors. Corporate sponsorship is an effective way to raise money for a cause or host a successful fundraiser. Whether corporations donate money, goods or services, their contributions are key. Seeking out corporate sponsorships is a must for nonprofit directors and volunteers hosting a fundraising event.

Instructions

1. Assess local businesses. Look for businesses that relate to your fundraiser. For example, if you are hosting a fundraiser for an animal shelter, then animal-friendly businesses like pet bakeries, veterinary clinics and pet stores are obvious targets for corporate sponsorship. Build a list of corporations that have a vested interest in your cause.

2. Send a fundraising letter to establish a relationship with potential corporate sponsors. Start your letter by describing the fundraiser, talking about the cause you are supporting. Explain your fundraising goals. Identify ways that the corporation can sponsor the event, either by donating money or providing a good or service. Wrap up the letter with a call to action -- offer to meet with the corporation to further explain your fundraiser and its needs.

3. Contact corporate marketing managers about advertising opportunities at the event. Corporations will be more willing to participate in the fundraiser if they see something in it for them. Offer to include the company's logo on the fundraiser program or name a table at the event after the corporation in exchange for a donation. If the corporation provides food for the event, offer to set up signs with the company's information on it throughout the fundraiser.

4. Follow up your fundraiser letters with phone calls or in-person meetings. Corporations might receive dozens of fundraiser letters in a given month. Make your sponsorship request stand out by directly contacting potential corporate sponsors a week or two after sending the fundraising letter. Talking to a live person might motivate the corporation to ask questions about the fundraiser and seriously consider signing up as a sponsor.

5. Host a fundraiser information night for corporations. The more corporations learn about your event, the more likely they will be to participate. An information session that explains to potential sponsors what will take place at the event, where the money will go and who will attend can sway corporate sponsors to donate. Offer incentives for corporations who sign up to sponsor at the event, such as an advertisement in the fundraiser program.

Tags: corporate sponsors, your fundraiser, fundraiser letters, fundraiser program, fundraising letter, potential corporate, potential corporate sponsors

Buy Designer Clothes Wholesale

Buy Designer Clothes Wholesale

Designer clothes are very desired by both men and women. Due to the high-quality materials used and cutting-edge designs, designer clothing usually comes with a hefty price tag attached. Whether you're looking to resell designer clothing for a profit or simply want to score great deals on couture items, you can purchase wholesale designer clothes. When you purchase wholesale, you generally have to buy in bulk, but you do save significant amounts of money.

Instructions

1. Determine the specific designer whose clothes you want to purchase. There are wholesalers that are dedicated to a particular brand and those that carry various designer labels. If you have particular clothing items you are after such as pants, dresses or accessories, it will help to focus your search.

2. Know the market. You won't know if you're getting a good deal on wholesale pieces unless you know retail prices. Conduct some quick searches to see the going rates for particular items. If you'll be reselling the clothing at standard retail prices, calculate the price you'll need to pay wholesale in order to make a decent profit.

3. Find designer wholesale outlets. Websites such as Ice Canada, Inc. and The Fashion Depot offer wholesale designer clothing. See the links in our Resources section for access to these companies.

4. Contact specific designer brands directly to see if you qualify for their wholesale prices. Most brands require that you have a business license and physical location for reselling clothing in a traditional retail setting. The requirements do vary between companies.

5. Compare prices between a few different wholesale companies. You'll often find price variations, particularly on designer items. Take the time to fully familiarize yourself with the competition before making a commitment to a particular company.

6. Check the number of items you have to purchase in order to get wholesale pricing. Most wholesalers require that you purchase an item in bulk in order to get the reduced pricing on it. You'll need to project your sales on a particular piece in order to tell if it's worth it to purchase it in bulk.

7. Confirm that the wholesaler is an authorized designer merchant. Many people make a quick profit by deceiving the public with fake designer goods. Don't be fooled by impressive replicas. Make sure the wholesaler in question is legit and the items are, indeed, authentic. The best place to start is checking out the Better Business Bureau.

8. Finalize your purchase. In most cases, you can have the items shipped to your home or office. Since your order will likely be large, shipping costs can add up. Wholesale shipments can also take quite a while to reach you, oftentimes up to 12 weeks.

Tags: designer clothing, Clothes Wholesale, Designer Clothes, Designer Clothes Wholesale, purchase wholesale

Determine Calorie Intake For Weight Loss

Losing weight can be difficult, but the basic principal behind weight loss is very simple. You must burn more calories than you consume. How many calories you need to maintain your weight varies based on your metabolism and activity level. Once you know how many calories you need to maintain your weight, you can figure out how many calories to cut so you can lose weight over time.

Instructions

Determine your Caloric Needs

1. Determine your basal metabolic rate. Your BMR is the number of calories needed to keep your body alive without any activity. There are several formulas used to determine a BMR, and you can find many online calculators that will help you determine yours. This calculation takes into account your age, weight, height and activity level. If you want to do the calculations yourself, you can use the Harris-Benedict formula. The formulas for men and women are as follows: Men: BMR = 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)

Women: BMR = 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)

2. Find your total daily energy expenditure. Now that you have your BMR, you alter it to take into account the exercise you do in a week. This will give you a better idea of exactly how many calories you need to maintain your current weight. Once you have your BMR, modify it based on these activity factors:

Sedentary = BMR x 1.2 (no exercise, desk job)

Lightly active = BMR x 1.375 (light exercise/sports one to three days per week)

Moderately active = BMR x 1.55 (moderate exercise/sports three to five days per week)

Very active = BMR x 1.725 (hard exercise/sports six to seven days per week)

Extra active = BMR x 1.9 (hard daily exercise/sports and physical job)

3. Modify your caloric intake. You should have an idea of how many calories your body needs to survive at your current activity level. In order to lose weight, you will need to adjust this figure down so that you are burning more than you are consuming. One pound of fat is equal to 3,500 calories, so to lose one pound of fat in a week, you must create a deficit of 3,500 calories in your diet. To lose two pounds, you need a deficit of 7,000 calories. You should create this deficit through a combination of exercise and eating less.

Tags: many calories, exercise sports, activity level, calories need, calories need maintain

Find Homeless Shelters & Women'S Shelters That Accept Clothing & Blanket Donations

There are many people who can benefit from clothing and blanket donations year-round.

While donations are normally greatly increased during the holiday season, shelters and charity organizations accept them all year round. Donations don't only have to be in the form of currency. Clothing, blankets and other day-to-day supplies are just as appreciated a financial support and there's never a shortage of people who could benefit from such a donation. Finding homeless or women's shelters that accept clothing and blanket donations is a simple process that requires some minimal research.

Instructions

1. Contact your local police department. They will likely have a list of charitable organizations and shelters in the area that would welcome your donation.

2. Visit your local Goodwill. Goodwill will sometimes donate directly to shelters or they can direct you to groups in the area that could benefit from blankets and clothing.

3. Call the National Domestic Violence Hotline at 1'800'799'7233 for information about local women's shelters that could benefit from your donation.

4. Contact any churches or religious organizations in the area and inquire about charities or shelters looking for clothing or blanket donations.

Tags: benefit from, blanket donations, clothing blanket donations, could benefit, could benefit from

Create Keepsakes With Scrapbook Software

Using scrapbook software allows you to create elaborate yet efficient keepsakes. Along with avoiding the cost and chaos of various arts and crafts supplies, scrapbook software provides easily shared and copied projects. Digital photos, pages and embellishments can be edited without mistakes; the "undo" feature in word and image processors supplies previews and simple changes. Photo stores and online printers, as well as specialty personal printers, offer you the option of printing your keepsakes.

Instructions

1. Download or purchase scrapbook software. Google Smilebox and Scrapbook Flair are two of the most popular free downloads available. Although Smilebox has a free basic package, sending digital scrapbooks without advertisements and printing your creations requires a paid subscription or fee.

2. Upload photos onto your computer. If you have a digital camera, you can add photos to your computer using a memory card reader or a USB cord. If you are working with printed pictures, use a scanner or have your photos saved onto a CD at a development store (Walgreens, CVS, Kinko's, Wal-Mart or Target).

3. Choose which photos will be included in your project. Scrapbooking software can be used to make lengthy projects or single page cards. If you are using Smilebox, each template will have a suggested photo amount.

4. Edit your selected photos. Image editing software (free downloads like Picasa and Photoscape or purchased software like Photoshop) allows you to fix red-eye, change color settings, crop and rotate photos, and add text or graphics.

5. Pick a theme and customize your page templates and embellishments. Scrapbook Flair and Smilebox allow you to customize single pages or whole albums. Choosing an album saves you time since all the pages and accents are coordinated by your software.

6. Add photos to your chosen design. Smilebox allows you to upload as many photos as you need onto your workspace; this feature supports the easier "drag and drop" method. Scrapbook Flair has a separate "click here to add image" button for each space.

7. Add embellishments. You can add images of buttons, ribbons, flowers, pins or text to your pages. Scrapbook Flair provides free embellishment downloads that are easily attached to your photos and pages. Smilebox offers elaborate page designs and customizable text; embellishments are fixed on the page but there are drop-down menus to switch between available options.

8. Save and share your project. Make sure to backup your project by saving a copy online or on an external hard drive, CD, or USB drive. Print your keepsake, if your printer will support your chosen measurements (some printers are unable to print the 12 by 12 inch or 9 by 9 inch formats), or order prints through a development website or store. Smilebox has the option to send digital scrapbooks and cards through email.

Tags: Scrapbook Flair, scrapbook software, your project, digital scrapbooks, free downloads

Exercise With Lower Back Pain

Millions of Americans suffer from low back pain that prevents them from doing the things that they enjoy. Low back pain can also inhibit one's career. For those whose work is mostly physical, lower back pain limits range of motion and prevents workers from being able to lift heavy objects and go about their daily lives. For those whose work life consists of being mostly sedentary, like sitting in front of a computer or at meetings, those long hours of sitting can be pure torture. Exercise has been shown to help prevent and relieve lower back pain, but it must be approached cautiously and with common sense in order to prevent further damage.

Instructions

1. Not all back pain is the same. Some back pain is simply in the muscles (such as sprains or strains). Other back pain is caused by damage to the spine or the discs between the vertebrae. Other causes of back pain are neurological, lying in the spinal cord itself. Before trying to solve your back pain problems, you should talk to your doctor about what the cause(s) of your particular pain. Some pain may be temporary and once it heals, you can work on ways to prevent future injury.

2. Develop a plan. Talk to a fitness professional like a personal trainer. Many gyms employ personal trainers on their staff and consultation with these professionals may be covered as part of your gym membership. If you prefer, or if your physician recommends a physical therapist for your back treatment, talk to him or her about the exercise regimen that's best for you.

If you prefer to work out at home, the University of Michigan Health System website offers a number of calisthenics that can be done at home to help strengthen your back. According to the University of Michigan, walking, bicycling and swimming are all good exercises for people with lower back pain. Strength and aerobic training on machines is also acceptable so long as you don't overdo it.

3. Lose weight. Obesity is a culprit in lower back pain. The more weight you carry around in your middle, the more strain it puts on your back. Losing weight is one of the best things an individual can do to prevent back pain. Once you have identified exercises from above that you can do, you should try to exercise for at least 30 minutes, 3 times a week. Also, work new habits into your daily routine to burn more calories. Use the stairs instead of the elevator. Park your car a little farther back in the parking lot, or if possible, bicycle to work some days.

4. Build strength. Lifting weights is a great way to build strength. Just remember to talk to your doctor and make sure your back is ready for lifting before you do too much. Start with light weights. Most experts recommend that for building strength you do 3 sets of 10 repetitions of each exercise and slowly increase the amount of weight you lift over time. Always be sure to use proper lifting technique.

5. Build on your progress. Once you see the gains in strength and the weight loss--keep it up. Enlist a friend to be your workout partner, and you're more likely to stick with it your exercise programs

6. Modify your diet. This will help you lose weight faster. Remember that the way you lose weight is by burning more calories than you take in. You should strive to reduce sweets, fats refined carbs and excess alcohol. Also, you should eat more lean meats such as poultry or lean cuts of beef.

Tags: back pain, your back, back pain, lower back, lower back pain, lose weight

Do Hiit Treadmill Workouts

HIIT training on a treadmill is a good way to improve fitness.

High-intensity interval training, or HIIT, is a mode of interval training designed to deliver maximal fitness gains in a short period of time. This method is useful when time is limited. HIIT is also a good exercise method for weight loss. The actual time spent in training is about 20 minutes. However, adequate warm-up and cool-down time should also be incorporated into the routine. HIIT uses short bursts of high-intensity exercise followed by recovery periods. These intervals are alternated until the session is completed.

Instructions

1. Complete an adequate warm-up of at least 10 minutes. You should start with a slow walk or jog pace and gradually increase speed to a moderate pace. Don't go too fast during the warm-up. Your goal is to have warm muscles and a quick heartbeat in anticipation of the exercise to come.

2. Increase the treadmill speed to enter the first interval phase. Based on your initial fitness level, the speed may be a fast walk, run, or sprint. The speed should be at a high intensity level you know you can't stay at for too long. Try to run for at least a minute. If unable to go a minute, go for as long as you can.

3. Slow the treadmill down to the pace you used in the warm-up. Complete a minute of recovery. The recovery time may be extended based on your fitness level, but try to keep it the same as for the high-intensity interval.

4. Increase the treadmill speed again to enter the next interval phase. Run for the same amount of time as for the first high-intensity interval.

5. Reduce speed again and enter recovery phase for the same amount of time as all previous phases. These basic steps are repeated until a 20-minute workout has been achieved. You can do longer workouts as your fitness level increases.

6. Complete a 10 minute cool-down to allow the heart to recover and prevent blood from pooling in the legs. Drink plenty of water while cooling down to restore water loss.

Tags: fitness level, adequate warm-up, again enter, amount time, Complete minute, high-intensity interval

Calculate Total Fluid Replacement

Regardless of your pace goal, you need to have a fluid replacement plan.

If you are preparing to run long distances and train for events such as a half marathon or a marathon, one of the most important lessons you will need to learn has to do with total fluid replacement. While you're running, you're not just losing water -- you're losing sodium and electrolytes that are crucial for optimal bodily function. If you don't replace those nutrients while you're running, you're setting yourself up for a metabolic crash late in the race and the dangers of dehydration.

Instructions

1. Calculate the pace at which you want to run the race. A four-hour marathon takes around a nine-minute mile pace; however, a five-hour marathon is well more than an 11-minute mile pace. While both of these paces require considerable stamina, they don't require the same level of fluid replacement.

2. Consume 30 to 36 ounces of water and/or sports drink for every hour if you are planning to run your marathon in less than four hours, or at a faster pace than nine minutes per mile. During the course of the race, you should plan to consume as much as 4 liters.

3. Drop your replacement rate to 24 ounces per hour if you are aiming between four and five hours, or between nine and 10 1/2 minutes per mile, with a total consumption between 3 and 3 1/2 liters.

4. Reduce your fluid consumption further if you plan to take longer than five hours to finish the marathon. Plan for about 18 ounces per hour, not exceeding a total of 3 liters for the race.

Tags: fluid replacement, five hours, mile pace, minutes mile, nine minutes, nine minutes mile, ounces hour

Dress Like A Punk

Clothing and accessories reveal much about your personality and style. Punk fashion is all about being on the edge of what is accepted or considered normal by some. It tells the world that you are not a conformist, but rather an independent individual.

Instructions

Clothing

1. Build your punk style from the ground up by wearing Dr. Marten boots or Chuck Taylor All-Stars sneakers.

2. Wear a kilt, leather or denim slim-fit pants with a T-shirt that promotes your favorite punk band or a strong political belief.

3. Customize your clothes by slashing or ripping them, and place laces or pins over the tears to hold them together.

4. Alter the look of your clothes by splattering bleach or paint on them.

Accessories

5. Enhance your punk look with torn fishnet stockings, bullet or studded belts, metal spikes, patches and buttons.

6. Wear safety pins (in your pierced earlobes) as earrings, military-style dog tags as necklaces, and rubber gaskets as bracelets. You may also hang a straight razor blade around your neck with a chain or pieces of a string for an edgy, dangerous-looking accessory.

7. Top off your punk look with a military jacket.

Hair and Makeup

8. Dye your hair in a bright hue such as red, orange, blue, green or purple and wear it in a spiked, Mohawk, shaved or partially shaved style. You can also bleach your hair white or platinum blond, or dye it jet black.

9. Adorn your eyes with heavy, black liner and mascara or decorate your face with sweeping, bold-colored eye shadows that extend to the hair line.

10. Apply bright red lipstick to your lips.

Tags: your punk, look with, punk look, punk look with, your clothes

Buy Bull Semen

The practice of artificial insemination has revolutionized the cattle industry. Owners today can select from thousands of bulls across the country, and cows never have to leave the comfort of their own farm. Follow these steps to learn buy bull semen for your breeding program.

Instructions

1. Choose the bulls with whom you'd like to breed your cows. Make your selection by considering the bull's pedigree, fertility rating, general health and fees. An index of available bulls is available at Cattle.com, with pictures, pedigrees, reviews and links to ordering sites.

2. Synchronize your cows' estrus cycles so that they're all in heat around the same time.

3. Order frozen semen online or by phone. Buy enough for all of the cows you intend to breed, but time your purchase so that you don't have to maintain and store the frozen semen very long. If the semen takes 48 hours to ship, order it two days before your cows start showing signs of estrus.

4. Be sure your cows are in heat before you breed them. You're not entitled to a refund if your cows don't conceive.

5. Keep the nitrogen filled in the storage tanks if your order arrives before your cows are fertile, and make sure to keep the tanks in a safe spot. Thaw the semen at 95 degrees Fahrenheit for 40 seconds before using it.

6. Return the storage tanks to the supplier. Often, the supplier will send a return UPS or FedEx ticket with your order, but remember that you must call the carrier to come pick them up.

Tags: your cows, before your, before your cows, frozen semen, storage tanks, your order

Develop Your Own Camera Film

Develop Your Own Camera Film

Developing your own 35-millimeter film is a way to set yourself apart from other photographers in this digital age. Though home development will rarely save you time or money, it is a practical, hands-on way to learn the intricacies of photography.

Instructions

Getting the Film Out of Its Canister

1. Open the top of the film roll with the bottle opener just as you would a soda bottle. Carefully remove the film, touching only its edges.

2. Snip the narrow leader end off the film with your scissors.

3. Place your right index finger of your right hand on the film to guide it to the center of the reel, then turn the reel to wind the film with your left hand.

4. Place both reels in the developer tank, even if you are developing only one roll of film.

5. Close the lid of the developer tank.

Developing

6. Consult your film's development chart to determine development time and set your timer to the appropriate time.

7. Measure out enough developer so that the tank will fill to the top but not overflow.

8. Open the tank's cap (not the lid itself) and pour in the developer.

9. Start the timer.

10. Agitate the tank immediately for one minute. Rap the tank firmly against a hard surface to shake off any air bubbles that might stick to the film.

11. Agitate the tank for 10 seconds every minute until the developing time is up, rapping the tank against the counter or sink after each round of agitation.

12. Discard the developer once agitation is complete.

The Stop Bath and the Fixer

13. Pour in the recommended amount of stop-bath or water. Start the timer and agitate for 30 seconds.

14. Pour out the stop bath. If you use water, repeat steps one and two.

15. Pour in the fixer, start the clock and agitate for 10 seconds, then agitate once every minute for five minutes.

16. Pour the fixer back into its container, as it can be reused.

Washing and Drying

17.Open the lid of the tank and run water over the film continuously for five to 10 minutes, pouring the water out of the tank every two minutes.

18. Remove the reels from the tank and the film from the reel.

19. Hang your film on a line in a dust-free location to dry. According to Urban Views, the shower is a good choice if you close the curtain. Place a clip on the bottom of the film to prevent curling.

20. Leave the film overnight to fully dry.

Tags: agitate seconds, Agitate tank, Camera Film, Develop Your, Develop Your Camera, developer tank, every minute

Buy Horse Semen

Artificial insemination is a means by which owners can select the best stallions for their mares without any geographic considerations. You now don't need to ship your broodmares and foals miles away the minute an ultrasound shows a follicle, but artificial insemination still requires some planning.

Instructions

1. Develop a reliable teasing program so that you can predict your mares' heats with accuracy. Most stallion semen is shipped fresh and cooled, not frozen, so it's good for only a few days after it's collected.

2. Select a stallion for your mare. Keep the website or phone number of his owner handy, and check to see if they're available to take orders on weekends. If they aren't and your mare becomes fertile on a Friday evening, you may have to wait until the following cycle.

3. Have your veterinarian check for follicles if you're unsure about your mare's heat after teasing, or if you don't have a stallion available. The vet will use an ultrasound to look at your mare's ovaries.

4. Time your order to arrive when your mare is most likely to conceive. Most semen samples can be delivered within 24 hours.

5. Double-check the paperwork once the shipment arrives, and have the vet check for motility on a small sample of the semen. If you can confirm that the semen arrived with poor sperm, you may be entitled to a refund if your mare doesn't conceive.

6. Return the shipping containers to the supplier. Most suppliers send a return UPS or FedEx ticket with your order.

Tags: your mare, your order

Create A Unique Major For A College Degree

Some colleges offer hundreds of majors, but increased specialization can make these programs unattractive to students with broad or unconventional interests. Fortunately, some colleges have created programs that allow students to create their own, unique major. Usually there are only two requirements: the college doesn't already offer that major (you can't major in your own version of physics) and you need an advising professor to support your program of study.

Instructions

Before College

1. Plan what you want to study. You need to have at least some idea to find a program that meets your needs.

2. Check other programs to make sure creating a unique major is your only option. In particular look at 'studies' programs (American Studies or International Studies), dual majors and specialized programs. Search the Internet, consult college guides and ask admissions officers.

3. Apply to colleges with programs that allow you to create your own major if nothing else works. Sometimes you can apply directly to the interdisciplinary program, but other schools only allow applications for individualized majors after a year or two of study.

4. Choose the program that best enables you to create your unique major.

After Acceptance

5. Begin exploring your academic interests. Adapt to your changing ideas.

6. Take courses toward your goal. Be sure to take the necessary introductory courses for advanced study.

7. Revise your plan along the way, as needed.

8. Complete your program with a thesis or internship that combines your areas of study.

Tags: unique major, create your, major your, program that, programs that

Calculate Ups Run Time

Power outages can be a computer user's worst nightmare.

An uninterruptible power supply (UPS) is a critical component of any computer system in areas where power losses happen frequently or without warning. These battery backup devices ensure that no open files are damaged or lost due to an unexpected power surge, brownout or interruption of service. Backup power units come in many sizes and have varying run times depending on the electrical load generated by the computer(s) that they are connected to. Sizing a UPS for your individual needs is a simple task.

Instructions

Sizing the UPS

1. Take a complete inventory of the devices you want to connect to the UPS. Make sure you know what processor you have and what voltage your devices run on. In the United States this will generally be 120 volts. In Europe and elsewhere it is usually 220 volts.

2. Use an online calculator to determine the best UPS for your needs. This is the easy way to figure out your power requirements. Several UPS vendors offer sizing guides online:

APC: (http://www.apc.com/tools/ups_selector/index.cfm)

Tripp-Lite: http://www.tripplite.com/en/products/selectors/ups/index.cfm?gclid=CISHqPec-6QCFUtJ2godHXPtiA

Dell: http://www.dellups.com/byDevice_01.asp?ByLoad=Configure+by+Devices

3. Manually calculate the UPS. Figuring the best UPS for your needs involves simple math. All UPS units have a voltage and amperage rating commonly referred to as "VA." To determine the VA necessary for your own needs, look at the nameplate on each piece of equipment you want to connect to the UPS. Find the voltage and amperage. They will be listed in the format 120V and 3.5A and will vary based on the power draw of the equipment. Multiply volts by amps to get each device's VA and then total the results for all devices.

4. Add 25 percent to the total VA number. Shop for a UPS that is rated for that VA number or higher.

Tags: your needs, best your, best your needs, voltage amperage, want connect

Burn A Pound Of Fat In A Day

Burn 3,500 calories to lose one pound of fat.

A pound is equivalent to 3,500 calories. Calories can be burned through physical activity as well as through exercise. To burn an entire pound worth of calories, you must balance calorie restriction with exercise while still eating enough food to nourish your body for the day. Everyone burns calories at a different rate, so it is important to know how many calories your body will burn in a day to calculate the amount of exercise needed to make up the rest of the calories.

Instructions

1. Calculate your body weight in kilograms. One kg equals about 2.2 lbs. A 190-lb. woman weighs 86 kg.

2. Calculate your resting metabolic rate to see how many calories your body will burn simply powering your body for one day. To calculate your resting metabolic rate, use the following quick formula or use an online metabolic rate calculator. Men should multiply their body weight in kg by 24.2, and women should multiply their body weight in kg by 22. The 86-kg woman would have a resting metabolic rate of 1,892.

3. Calculate the number of calories you burn daily during regular activity. Sedentary or inactive men and women should multiply their basal metabolic rate by 15 percent; lightly active men and women such as office workers, homemakers or professionals should multiply by 40 and 35 percent respectively; moderately active men and women such as industry workers or active students should multiply by 50 and 45 percent respectively; very active men and women such as dancers, active military or mine workers should multiply by 85 and 70 percent respectively; and the exceptionally active such as construction workers or athletes should multiply their total calories burned by 110 perce t for men and 100 percent for women. If the 190-lb. woman was sedentary, she would burn an extra 284 lbs. daily above her resting metabolic rate.

4. Add together your resting metabolic rate, taken from Step 1, and the number of calories burned during daily activity, from Step 2. This is the total number of calories your body will burn in one day without changing your routine. The female example burns 2,176 total calories daily.

5. Reduce the number of calories you eat in one day. Women should not consume less than 1,200 and men should not consume less than 1,800. Decide on a calorie limit and subtract that number from the number of calories your body will burn in one day without changing your routine -- the total from Step 3).

6. Subtract the number you calculated in Step 2 from 3,500. This number represents the number of calories you must burn through exercise in one day. If the female example cut her calories to 1,200 daily, she would burn 976 calories daily without trying and would have to burn 2,524 calories through exercise.

7. Calculate the number of calories burned by exercising, and work out for the total number of minutes required to meet your 1-lb. goal. Use an online estimator to calculate calories burned depending on your weight. For the 190-lb. female example, walking burns approximately 400 calories per hour, running about 1000 and aerobics burns about 500 per hour. She would have to work out for approximately three hours per day to burn 1 lb. of fat.

Tags: metabolic rate, number calories, should multiply, your body, resting metabolic, resting metabolic rate, body will

Buy A Bp Gas Card

BP gas cards are gift cards that can be used at any BP locations around the country for purchasing gas, food or car washes. BP gift cards do not expire nor do they charge dormancy fees. BP cards can be purchased online, by phone or in person at a BP store.

Instructions

1. To purchase a BP gas card online, go to svmcards.net (see link in References). Select the denomination of gas card that you want from the drop-down menu on the right side. Except for the pack of ten $5 gas cards which cost $5 more than they are worth, the cost of the card is same as the value that is put on the card. Select the number of cards you want to buy and add them to the cart.

2. Click "Check Out" at the top of the screen to go to the checkout menu. Select your shipping options and enter your payment and address information. This will finalize your order.

3. Call (800) 750-3064 to order by phone. The phone option is available 24/7. To purchase in person, visit a local BP station.

Go the BP website to find the closest location to you (see link in References).

Tags: gift cards, link References

Create A Profile

Creating a profile can be a great experience.

Creating a profile can be a great experience. From social networks to Internet chats, profiles display interests and personalities. You can enhance a profile with layouts, pictures, graphics, and text. It is not hard to create a captivating profile. With a little work, you can make your profile stand out. You will need a few items in order to get started. The following information will show you effectively create a profile.

Instructions

1. A profile says a lot about your personality and interests.

Launch your chat or profile software. Access the profile creation section. Select a background layout that works for you. There are many themes, so choose one that relates to your interests. After the theme is selected, upload your personal avatar. This can be a photograph, icon, or graphic image. Review your work and make any necessary changes. If all looks good, press save and move on to the next step.

2. A profile can showcase your hobbies or favorite sports.

Enter your profile information. This can include your interests, hobbies, or favorite sports. Make sure your information coincides with the theme of your page. Profiles that are consistent usually work best. If any profile questions do not appeal to you, simply skip them and move on. Once you are done, review your entries and confirm all information. If everything looks fine, press save and proceed to the final step.

3. Share your profile with family and friends.

Press the finish tab and you are done. Your profile page is now activated. You can review the entire profile or make further changes. When modifying the profile, always remember to save your information. Some profile programs even send confirmation changes via email. Others simply save the updated information within the program. Enjoy your profile and share it with friends and family.

Tags: Creating profile, Creating profile great, favorite sports, great experience, hobbies favorite, hobbies favorite sports, press save

Buy Wholesale Compression Socks

If your business or medical clinic provides services to people who routinely wear compression socks or stockings, finding a wholesale source can help you to better meet your customer's needs. By finding wholesale compression wear, you can make a profit on what you are selling or offer your customer a product at a price lower than what he might be able to find elsewhere. Satisfied customers are returning customers who can help keep your business profitable for the long-haul.

Instructions

1. Ensure that you have an Employer Identification Number and business license for your clinic or business. Wholesalers will want to see these before they will sell their merchandise to you.

2. Call popular compression hosiery manufacturers such as Jobst, Mediven and Sigvaris to find out about selling their products. If you are a large enough business, they may offer wholesale merchandise directly to you without a middleman.

3. Contact medical wholesalers, such as BrightLife Direct, who offer a wide variety of products at wholesale prices. Large wholesalers can be one-stop shopping for clinics and businesses that want to offer a multiple brands and sizes to their customers. Large medical wholesalers will often offer inexpensive generic equivalents of name-brand compression socks.

4. Fax or email the required information to your prospective wholesaler. Many manufacturers and large-scale medical wholesalers will require you to fax or email them your Employer Identification Number and business license. If you have a website, they may require that you disclose it so that they can verify the legitimacy of your business. Some will also ask you to send them information on official company letterhead as a way of ensuring that you are being forthright with them.

5. Complete any wholesale contracts that your supplier requires. Some offer drop-shipping, where you order only what you need when you need it. Other wholesalers have minimum orders that you are required to meet on a regular basis. Read your contract carefully before signing it. Once your contract is complete and signed, you will be ready to offer compression socks to your customer base.

Tags: medical wholesalers, your business, your customer, business license, compression socks

Build Strength Without Lifting Weights

There are plenty of ways to build strength without lifting weights.

Although weight training equipment helps when building strength and toning muscles, you can attain your strength-building goals without lifting weights. When done properly, various forms of exercise will build specific muscles in different areas of your body. For example, push-ups can help you strengthen your chest and shoulders, while jogging builds leg and thigh muscles. Whatever your strength-building goals, you can design a regimen to accomplish them without using weights or other expensive exercise equipment.

Instructions

1. Perform push-ups and pull-ups to improve arm and upper-body strength. You can do push-ups almost anywhere and without special equipment. They help build strengthen and tone the triceps, shoulders and chest muscles. You will need a pull-up bar to perform pull-ups, also known as chin-ups. Pull-ups build strength in the biceps, chest and shoulders.

2. Perform sit-ups and related exercises on a regular basis to improve midsection strength. Sit-ups or crunches -- which are similar to sit-ups, but with the knees and feet in the air -- strengthen and tone the abdominal area. They also burn fat and improve the shape and look of the midsection. Perform these exercises daily if possible, or even multiple times a day.

3. Run, jog or walk to improve lower body strength. People in moderately good shape can usually begin running or jogging a short distance daily or every other day, then increase the amount of distance covered each week. Running or jogging multiple times a week on a regular basis increases the strength and tone of muscles in the thighs, legs, ankles and feet. Walking at least 30 minutes also helps increase strength in these areas, although it may take longer to see results.

4. Swim in a pool or in the ocean occasionally to build strength in muscles throughout the body. Swimming is a full body exercise; it can build muscle tone and strength in the arms, legs, shoulders and almost every other major muscle group. Due to the lower stress swimming places on bones, this exercise has a lower risk of injury than many other physical activities.

Tags: build strength, your strength-building goals, chest shoulders, every other, lifting weights, multiple times

Calculate Body Fat Lost

Calculating body fat lost can be done using a specific formula.

Calculating body fat lost can give you the push that you need to get closer to your weight loss goal. Calculating your body fat is a good way to get an estimate of your biometric data. You can easily monitor your progress and see the trends on a weekly basis. There are many methods of making this calculation, including the use of scales, calipers or simply by using a formula. You can calculate your body fat by using a specific formula and get an accurate reading as with any other method.

Instructions

1. Remove your shoes and step on the scale. Stand still until your weight is displayed on the display panel. Write down your weight on a piece of paper.

2. Place the tape measure around your waist where the belly button is located. Make sure that the tape measure is not tight, but fits snugly. Write down the measurement.

3. Multiply your weight by 1.082, then add your result to 94.42. Take your waist measurement and multiply it by 4.15, then subtract the result from the result from step 2. This is your Lean Body Weight.

4. Subtract your weight from your lean body weight (the result from step 3). Multiply the result by 100, then divide the answer by your weight to get the percentage of body fat lost.

Tags: your weight, body lost, result from, Calculating body, Calculating body lost, from step, result from step

Determine If You Are Emotionally Abused By A Spouse

Like physical abuse, emotional abuse leaves scars.

While the word "abuse" conjures up images of black eyes, broken bones and other symptoms of physical violence, emotional abuse is another, albeit subtle, form of abuse that should not be ignored. The aim of emotional abuse is to strip the victim of self-worth and independence. In doing so, the abuser achieves a form of control that can be just as devastating, if not more so, than physical violence.

Instructions

1. Consider the amount of control your spouse exerts in matters of finance. An abusive spouse will insist on maintaining control of family finances, for example. He or she may restrict your access to money by putting you on an allowance and withholding access to bank accounts and credit cards. The abusive spouse may also rigidly dictate what you may and may not buy at the grocery store, or even steal money from you. Some abusers refuse to allow their spouses to work or actively seek to sabotage their careers. Others may dictate where their partners may or may not work.

2. Watch for signs of belittling behavior. Abusers often use put-downs and humiliation in order to exert control. When carried out effectively, this leaves the abused individual with feelings of depression, hopelessness and self-loathing.

3. Look for excessive criticism. The abuser is typically an overly critical individual, impossible to please. The abuser may complain about everything from food and housecleaning to the clothes their spouse wears. This constant ridicule leads the abused individual to feel as if he or she can do nothing right. This person will walk on egg shells, constantly attempting to please, yet knowing they never can.

4. Look for signs of isolation. Many abusers seek to isolate the abused in order to maintain control. To accomplish this, they will seek to interfere -- and ultimately end -- relationships the abused has with family, friends and co-workers. Isolation of the abused leads to an increased dependence on the abuser, thereby increasing his or her power.

5. Consider whether you feel safe. If your spouse has threatened to harm you, your children, him or herself, or others, take these threats seriously. While threats are tools of control wielded by an abuser, they are also warning signs of a very real danger ahead. Whether uttered or implied, threats of any sort should be taken very seriously.

6. Look for the well-worn cycle of abuse. It begins with an undesirable act -- such as a put down or insult -- and is followed by feelings of guilt and excuses. Ultimately, there is a return to normal behavior followed by another act of abuse.

Tags: emotional abuse, abused individual, abusive spouse, physical violence, your spouse

Do Cardio Training

Exercise in the "cardio" category increases the heart rate. In turn, it steps up blood flow to increase the amount of oxygen to the brain, muscles and other body tissues. Cardio helps us build endurance so that our bodies work more efficiently under stress. As a result, we improve endurance and stamina with regular cardio workouts.

Instructions

1. Work with a trainer to create a reasonable workout plan with sufficient cardio activity. Create goals that are suitable and healthy. Be sure to stretch and warm-up before any workout.

2. Workout on the stair-climber to increase flexibility with the repeated movements. Adjust the machine to increase resistance and adjust the angle in the cross ramp to heighten the challenge of the workout.

3. Run on the treadmill. Use the console features to enter personal data and keep a running tally of mileage and calories burned. Start slowly and increase the speed and incline to maintain the challenge of the workout.

4. Choose a rear-drive elliptical trainer for the most-effective workout. This works most of the muscles at a higher intensity than a "shuffle trainer." Select a machine that offers the correct stride for the user's height. Use equipment with movable "arms" to further increase the heart rate.

5. Sign up for a group cycling class for a challenging workout. Ride for 45 to 60 minutes under the guidance of an instructor in a routine choreographed to music.

6. Take a step aerobics class for a high impact, choreographed workout that combines upper and lower body movements. Add risers to the platform to increase the intensity and challenge of the workout.

7. Be sure to stretch and cool down after any cardio workout. Decrease the intensity by limiting the use of the arms during cool down.

Tags: challenge workout, cool down, heart rate, sure stretch