Decorate Rectangular Party Tables

Rectangular tables provide lots of room for decorations.

Decorating for a party can be challenging, especially when you have a particularly long table to work with; you'll need decor that covers the length of the table without being too overwhelming or scarce. The items used to adorn a rectangular table can be eye-catching and impressive, matching the rest of the celebration's accents, and adding to the festive party atmosphere. Does this Spark an idea?

Instructions

1. Purchase a table runner that will extend the length of the table in the most noticeable color of the party decor. For instance, if you've selected light blue and matte yellow for the celebration, a yellow table runner is the bolder choice. For a party decorated in metallic shades, a gold or bronze table runner is especially elegant.

2. Line the table runner with short or votive candles in a color that complement it. For instance, blue candles along a yellow table runner bring the decor together nicely.

3. Select three or four medium-sized vases (depending on table length) that match the party colors, or glass vases.

4. Add flowers to the vases (real or synthetic) that match the party hues, or choose white flowers to make the flowers stand out while still coordinating with the rest of the table items.

5. Place the vases along the center of the table, on top of the table runner.

6. Create place settings for each of the guests who'll be attending the celebration. Select dishes that complement your color theme, or perhaps contrast it nicely (like white), and include a dinner plate, dessert plate, cup and saucer, and water or wine glass at each setting.

7. Place a cloth napkin at each place setting, folded either on top of the dinner plate or to the right of the plate. Select a napkin in the brighter party decor color (yellow in our example) or perhaps go for a print that includes yellow and blue.

8. Add eating utensils to each place setting that match the party color scheme; place the spoons and knives on the cloth napkin if the napkin is to the right of the plate. If you've used bronze and warm colors like red or chocolate to decorate, gold flatware is best; for silver decorations or a color scheme that includes blue or purple, silver utensils make a beautiful addition to the table.

9. Place a small decorative piece at each place setting that fits the celebration's theme, and can serve as a party favor or place card. For instance, if you've decorated with pearls and roses, add a synthetic rose with a large synthetic pearl hot-glued to the center of the flower next to or across each dinner plate. Write each guest's name on a small card made of stock paper. Punch a hole in the card and use the ribbon to tie it around the rose stems.

10. Sprinkle the entire table with confetti; dust the table with glitter in the same color to finish the look.

Tags: table runner, dinner plate, each place, each place setting, match party

Compare A P90x Chin Up Bar To A Power Trainer Pro

To use either chin up bar, the doorway must have a sturdy border trim to support the equipment.

The P90X Chin Up Bar and the Power Trainer Pro chin up bar are both designed to fit into a standard doorway. Subtle differences can make one seem preferable over the other.

P90X Chin Up Bar

The P90X Chin Up Bar is designed to hold up to 300 pounds and fit doorways up to 32 inches wide. As of September, 2010, the price was about $60 if purchased from Beachbody, the manufacturer, or as low as $44.89 for Beachbody Coaches. The design is of heavy gauge steel, it assembles in the doorway quickly and is removed just as quickly, and the variety of hand grips accommodate multigrip positions for different workout moves.

Power Trainer Pro

The Power Trainer Pro chin up bar sells for $35 to over $120 (as of September, 2010). This chin up bar is designed to fit doorways of 24 inches to 32 inches wide and hold a maximum of 250 pounds. One of the selling features of the Power Trainer Pro is that it can be placed on the floor or at the bottom of the doorway for assistance in additional non-chin up exercises.

Comparing Chin Up Bars

Determine your requirements in a chin up bar and write these down. These requirements should include maximum weight support based on the people using it, doorway size and budget. Visit the information sites for each chin up bar. Comparisons are easier if everything is lined up so it is helpful to write down the benefits of each and compare to the requirement criteria already listed.

Tags: Power Trainer, P90X Chin, Chin Power, Chin Power Trainer, doorways inches

Construct A Running Track

A standard track

Running enthusiasts can construct a track to measure runs, time themselves or merely to create a place to run. With a little determination and planning, you can run almost anywhere, but a track allows you to know how fast you're running and to prepare for timed, measured races. A track can look traditional or unconventional depending on where you live and how much land you have. Some are easier than others to construct.

Instructions

Construct a Backyard Track

1. Determine how much space you have available. Construct a standard 400-meter track if you live on a sizable plot of land. Consider a 100-meter track if you are limited in space. Be aware that any smaller size will create too much strain on your muscles and ligaments from sharp turns.

2. Measure the distance while marking points every 10 feet or so. Use a GPS unit if you have one, or a cloth measuring tape if your resources are limited. Construct straightaways at a little over 100 meters if you are constructing a 400-meter track.

3. Insert distance markers every 50 to 100 meters. Try nails, or use rocks if you have nothing else. Remove these if you decide to use spray-paint or a more permanent track surface later.

4. Construct the surface. Lay dirt, mow the grass, or spray-paint depending on what is available. Note that the flatter and less absorbent the surface, the better. Lay packed dirt, if possible. Make sure there are no rocks that runners might slip on. Consider asphalt as a running surface if you have access to it.

Construct a Neighborhood Track

5. Measure 400 meters on the surface you plan to use. Draw an oval for the inside lane with chalk or spray-paint.

6. Measure 1 foot out from the inside oval. Draw this line all the way around. Do this for as many lanes as you need. Note the inside oval and the outermost line.

7. Construct the surface out of packed dirt or asphalt. Pour the material inside the two ovals marked in step two.

8. Remeasure the lanes between the inside and outside oval.

9. Spray-paint the lines to mark the lanes. Spray-paint a line perpendicular to the lanes on one of the straightaways for the starting line.

Tags: 400-meter track, Construct surface, inside oval, line Construct, packed dirt

Donate Women'S Clothes

Donating women's clothing is a wonderful method of giving back to your community, especially considering that most donated clothing is just sitting around someone's house, not being used or appreciated. Whether you have just a few garments or an entire closet of clothes to donate, you can make a difference in the life of someone less fortunate. This process of giving back is considerably easy, given the number of charities and organizations that specialize in this area.

Instructions

1. Identify all clothing you wish to donate. Pull it out of the closet, a dresser, a storage room or wherever else it is located. Put it into one central location, away from your other clothing or possessions to avoid any confusion over what is being donated.

2. Examine each garment to be donated and make sure it's wearable---that is, make sure the garment is free of rips, tears, stains or other significant flaws. Do not donate any item that you would not feel comfortable wearing yourself. Some charities ask that you donate only "gently used" or "ready to wear" clothing.

3. Launder each garment to ensure that it's donated in clean condition. Be sure to use enough laundry detergent to clean items that have been stored in dusty or musty areas including garages, attics or basements. Finish cleaning by conditioning the garments with either dryer sheets or fabric softener.

4. Fold and sort each garment according to its type; for example, keep all sweaters, tee shirts, skirts and dresses in separate piles.

5. Pack the garments into clean cardboard boxes, or, if necessary, use durable and clean trash bags. Try to be as neat as possible; many charities take in a lot of donations daily, and you can make their jobs much easier by sending them a well-organized donation.

6. Select the charity or organization to which you would like to donate your garments, according to the style and type you have to offer. Call the charity or organization to ask about its location and operating hours, and the types of donations it accepts. If you have an especially large amount of clothing to donate, it's a good idea to notify the charity ahead of time to ensure that they are ready to receive it.

7. Transport your donation to the charity or organization. In most cases, you can simply load your boxes or bags into your car and drive them to the donation site. However, if you have an especially large donation, you may need to use a moving truck or a van. To avoid costly moving truck rental fees, consider calling your charity or organization to ask if they can pick up your donation at your home.

Tags: charity organization, each garment, ensure that, especially large, giving back, have especially, have especially large

Find A Runner

Running by yourself can be isolating.

Whether you are just beginning to run or you are training for a marathon, finding a fellow runner can provide inspiration to help you reach your goals. You can practice running with your partner, share training advice, swap nutritional secrets or simply correspond with each other on your mutual progress. Finding another runner does not have to be difficult; there is an active and open community of dedicated runners throughout the country and around the world.

Instructions

1. Consult your friends and family and ask them to join you on the track. Reach out to your friends on social networking websites to see if they are interested in running.

2. Visit websites dedicated to running. Look for community forums where active runners can share tips or meet up to train together. Online bulletin boards, like Craigslist.com, also allow you to post an ad to find fellow runners.

3. Join a local running club. Many communities, especially large cities, have a multitude of clubs with which runners can train. Look for members with similar abilities and interests as you.

4. Post a flier in local running hot spots like running stores and trail bulletin boards. Include your contact information, running style, daily mileage and -- if you desire -- a picture. As an option, specify that you are seeking someone of a particular age or ability level. Ask the store owner or park maintenance staff before posting your flier on their property.

5. Run frequently. Become an active presence on your neighborhood's streets and trails. This can help you make friends in the running community, and it is the most organic way to find a fellow runner.

Tags: bulletin boards, fellow runner, find fellow, local running, your friends

Eat Healthy For Weightlifting

Eating healthily for weightlifting is less complicated than most people think. By putting together a plan of action and sticking to it, even a novice weightlifter can experience the long-term benefits of weight training, which the medical community has long recognized. Determining the goals of your weightlifting routine helps determine what diet to follow.

Instructions

Determine Your Goals

1. Determine what you hope to accomplish through your weightlifting regimen. Research has shown weightlifting to bring many positive benefits, including increased muscle mass, increased metabolism, fat loss and even enhanced overall health and longevity from keeping the body strong. Once you determine your goal, you can modify your diet according to that goal rather than completely change your dietary habits.

2. Follow basic dietary guidelines. Ideally, you want to follow a diet in which 40 percent of the calories come from carbohydrates, 40 percent from protein and 20 percent from fat. For weightlifting athletes, protein intake is key because, according to the American Journal of Clinical Nutrition, "weightlifting that produces fatigue in brief periods (i.e., in 15-90 s and after 15 repetitive contractions) elicits a high degree of motor unit recruitment and muscle fiber stimulation. This is a remarkably potent stimulus for altering protein synthesis in muscle and increasing neuromuscular function." So it is essential pay attention to the amount and type of calories you consume.

3. Record your diet and weight-training accomplishments in your journal daily. By tracking your progress, not only will you be mindful of your micro-nutrient profile of carbs, proteins and fats, but you will also be aware of your caloric intake, weight gain loss, and increases in strength. Make a column for each category in your journal and record them religiously.

4. Focus on nutrient-dense foods and avoid foods with lots of fat or sugar. Calories should come from foods high in protein such as fish, chicken or turkey. Whenever possible, choose green leafy vegetables, which are high in vitamins and fiber and low in calories. Broccoli is an excellent staple for any weightlifter's diet. Limit starches like potatoes and bread unless you are trying to gain weight. Starch easily converts to sugar in the body and contains more calories that the body will have to work overtime to burn off.

Tags: come from, percent from, your diet, your journal, your weightlifting

Erase A Bank Download In Quickbooks

Erase a Bank Download in QuickBooks

Many QuickBooks customers choose to use online banking services to move funds and access financial information from within the QuickBooks interface. One benefit of online banking is the ability to download bank transactions such as checks and deposits, freeing the user from having to record these transactions manually. Problems can occur, however, when a user does record one or more transactions and then performs a bank download. The easiest way to prevent these duplicate transactions from appearing in the account is to erase a bank download in QuickBooks.

Instructions

Instructions

1. Open the Online Banking Center from the QuickBooks main menu. View the Online Banking Center "Items Received" list on the left side of the screen.

2. Verify bank transactions. QuickBooks does not automatically add downloaded transactions to your register. All transactions have a status of "Unmatched" until you click the "Add Transactions" button. Verify the date, payee (description), check number and amount before adding any transaction.

3. Erase duplicate downloads. Press the "Select Items to Delete" button at the bottom of the window and select one or more transactions to erase, and then click the "Delete Selected" button.

4. Add remaining transactions, if any, to your QuickBooks register. To ensure transactions map to the appropriate account, select them one at a time versus adding all transactions as a batch. For an expense payment, select the transaction, select the appropriate account, such as "Supplies," "Advertising," or "Meals and Entertainment" from the drop down list, and then click "Add to QuickBooks" to send the transaction to your register. For a Vendor payment, place a checkmark next to the invoices you are paying with the check. For a deposit, ensure the "From Account" is correct. Complete this process for all remaining transactions.

Tags: appropriate account, bank download, bank transactions, Banking Center, Erase Bank

Compare The Strength Of Trash Bags

Some trash bags resist weight better than others.

There are few things in life more frustrating than having a garbage bag rip just as you are carrying it out of your home. Trash bags are made from various types of plastic, and their strength can vary significantly from brand to brand. If you want to get your money's worth from your trash bags, perform a couple strength tests to see which types of bags hold up best. Does this Spark an idea?

Instructions

Tear Test

1. Open a trash bag and fill with assorted trash. Use trash that you would normally find in your garbage. Vary the shapes, sizes and weights of the trash items that you place in the bag.

2. Tie the bag and lift it into the air for one minute. Watch the bag as it hangs.

3. Note whether the garbage inside the bag punctured the plastic in any locations. Observe the overall appearance of the bag.

4. Record your results. Include specifics about the appearance of the trash bag after 30 seconds and then after one minute. Note whether the thickness of the plastic changed very little, stretched thin, tore or burst.

5. Repeat the process by placing the same trash in bags of other brands.

6. Compare your results among the various brands of trash bags. Note which bags maintained their shape and strength the most and the least. You could even assign scores to the bags as follows: 4 = held its original shape and strength with no stretching or tearing, 3 = mostly held its shape with a little stretching, 2 = stretched noticeably with some tears, and 1 = multiple tears and bursting.

Weight Test

7. Ask someone to hold a garbage bag several inches off the ground. Hold the bag over an area that you don't mind getting wet (such as over a bathtub or outdoors).

8. Pour a gallon of water into the bag and observe any stress on the bag. Note whether the bag stretches, changes shape, tears or bursts.

9. Pour more water into the bag (gallon by gallon) until the bag bursts. Note how many gallons it took for the bag to burst.

10. Perform the test on bags of other brands.

11. Compare your results. The bags with the highest numbers will be the strongest in terms of withstanding weight. The bags with the lowest numbers (fewest gallons of water) will be the weakest.

Tags: Note whether, your results, bags other, bags other brands, bags with, brands Compare

Do Tabata Intervals

Fitness experts have long acknowledged that intervals are one of the best ways to maintain and increase fitness performance. However, it wasn't until American fitness experts found the studies of a Japanese researcher by the name of Tabata that they realized the full potential of intervals, if properly done. If you want to boost your fitness a few levels, follow these steps to do Tabata intervals.

Instructions

1. Understand the Tabata interval. Dr. Tabata's now-famous research found that doing exercises in bursts of 20 seconds of full intensity with 10 second breaks provides a level of fitness conditioning that is significantly higher than that of other methods. Take the 20-10 split as the core of the Tabata technique to begin using the intervals in your fitness program.

2. Pick an exercise to begin with. You should begin using Tabata intervals with something you are already quite comfortable with. Nearly any exercise, from running to cycling to weight lifting, can be used with Tabatas. Choose your exercise not just on the basis of your experience but also flexibility, since the intervals put considerable strain on parts of the body.

3. Warm up and stretch. You often hear that you should warm up and stretch before exercise. In the case of Tabata intervals, though, it is absolutely critical. The intensity and speed of the intervals raise the injury potential of an exercise. Spend at least 15 minutes doing a light warm-up and stretching routine.

4. Get started. If you haven't trained Tabatas you might think that doing eight rounds of the intervals will be no problem, but this is not so. It takes months to work up to eight rounds (where each 20 second, 10 second pair is one round). Do the Tabata intervals at 100 percent intensity and with strict timing until you fail. Gradually, you will be able to increase the number of rounds you can complete, with corresponding fitness gains.

Tags: Tabata intervals, begin using, eight rounds, intensity with, that doing

Celebrate New Year'S Eve Pregnant

New Year's Eve may seem a bit boring if you're pregnant because you can't drink alcohol or do some things you used to do. But there are plenty of options for pregnant women on this night, even if you are almost to your due date. If your pregnancy is high risk, clear your plans with your doctor before going out. Does this Spark an idea?

Instructions

1. Have a quiet evening at home with your significant other. Have a candlelit dinner and watch the ball drop on TV. Or get take-out and watch a movie while lounging on the couch.

2. Host a potluck dinner for your friends and family. Traditional foods include black-eyed peas, collard greens, sauerkraut, pork and corn bread.

3. Find venues in your town that are having New Year's Eve celebrations. Some cities offer concerts or fireworks. If your doctor feels comfortable with you going out of town or taking a plane, explore options in other cities.

4. Do something you might not get a chance to do for awhile after the baby is born, like take a romantic trip with your significant other. Relish the time you have to be alone before the baby arrives.

5. Go out to dinner with friends or family. Restaurants tend to stay open late on New Year's Eve. Be the designated driver for friends who drink alcohol.

Tags: with your, drink alcohol, friends family, significant other, with your significant, your doctor, your significant

Do The Flexedarm Hang For The Marine Corps Pft

Women in the Marines must complete a flexed-arm hang.

Members of the Marine Corps are required to pass the physical fitness test -- or PFT -- twice each year to prove that they are in good physical condition. Among the required exercises for men is the pullup; women in the Marines must complete the flexed-arm hang instead of the pullup exercise. Rather than testing the explosive strength of arms and lateral muscles, the flexed-arm hang assesses the endurance of those muscles, as well as the abdominal muscles. To achieve a minimum passing score in this event, Marines must hang successfully for at least 15 seconds. To obtain the maximum points -- 100 -- a Marine must hang for at least 70 seconds. The exercise is not easy, but it can be mastered with practice.

Instructions

1. Before taking the PFT, practice doing flexed-arm hangs, rather than just strengthening the muscles involved. Not only will your muscles grow accustomed to the fatigue, your hand strength will improve and you'll learn to ignore alarmist mental warnings.

2. To perform the flexed-arm hang during the test, mount the bar. Your palms can face either toward you or away from you. Under your own power or with the help of an assistant, get into a position in which your arms are flexed and your chin is above the bar. Marines often choose to pull their legs up at the hips. This is the starting position for the exercise.

3. Know that when the timer starts, scoring begins. Hold your position -- arms flexed, chin above the bar -- for as long as you can; to pass, you must hold it for a minimum of 15 seconds and as long as 70 seconds maximum. During the exercise, your arm, lateral and abdominal muscles will start to fatigue. As that happens, your arms will slowly begin to extend. Your time on the bar and your accumulation of points in the exercise will continue until your arms are fully extended or you drop from the bar. You are not required to keep your chin above the bar throughout the exercise.

Tags: flexed-arm hang, chin above, Marines must, your arms, abdominal muscles

Calculate Running Distances

It's time to know how far you go.

Gone are the days of guessing how far you ran by repeating your run in your car and checking the odometer at the end of your trip. Now, using your choice of a few simple online mapping programs, you can calculate your run either before or after, which makes training for an event much more accurate.

Instructions

Google Maps Pedometer

1. Locate the Google Maps Pedometer, hosted by Trails.com. From here, you can enter your starting point and hit "Enter."

2. Click and hold on the map to move it left, right, up or down. You also can use the directional arrow controls to move the map around.

3. Zoom in on your location by using the plus or minus buttons ("plus" zooms closer, while "minus" zooms away). If you have a mouse with a scroll wheel, you also can use that. Scrolling up will zoom in and scrolling down will zoom out.

4. Begin clicking on the map when you are where you want to be. Your first click will set your starting point, then every time you click after that, you are adding each turn to your route for that particular run.

5. Locate the field below the box. It will contain your total distance for the run you just mapped. If you need the distance in kilometers, you can click on the radio button next to the "Total Distance" box.

6. Hit the "Save" button next to the "Total Distance" field. This will bring up a URL on top of your map that you can save to your Internet browser's bookmarked pages for future reference.

7. Click on the "Clear" button when finished. This will reset the map.

Map My Run

8. Click on "Start Mapping" at the home page for Map My Run. Enter your current city, or desired running area, in the "Jump To" box and click "Go." If desired, you can toggle between different options like street map, street view, terrain map, hybrid map, satellite map or even a topographical map.

9. Click on the map where you want your route to begin, and keep clicking along the route that you plan on running or already have run. If you find it easier when zoomed in, one double-click of the left mouse key will zoom in. One double-click of the right mouse key zooms the map back out.

10. Click on "follow roads," located on the right-hand side of your map inside the tool box. This will automatically try to keep you on the roads, so you won't have to worry about deviating from your route to calculate the proper distance. If you'd rather not have it follow the roads, you can adjust any of your points by clicking on the line between two points and fitting it as best as possible to your route by holding the boxes and moving each line the way you deem necessary.

11. Continue to click along the map until you've reached your end point. The tool box on the right-hand side will calculate your distance as you go, and give you a final mileage or kilometer tally at the end.

12. Return to the homepage if you'd like to "find a run" rather than entering one by clicking on the "Find a run" option next to "start mapping." It should automatically pull up runs in your area, but if you want to find runs elsewhere, go to "Change search location" and enter the city and state or zip code of where you want to run.

13. Choose one of the runs that pops up, or if you want to be more specific, you can choose "Advanced options," where you can enter distance, user ratings and route type.

USA Track & Field Running Routes

14. Go to the "America's Running Routes" section of the USA Track & Field website. The link on the USATF website looks like a blue picture of the United States of America.

15. Enter your city and state, or just your zip code, and click "Go." The map should center itself above your intended destination. You probably will need to zoom in on a more centralized location, so click on the "+" next to the toolbar window or double-click on the map to zoom in.

16. In the toolbar section, select the cross-hair to begin drawing your map. Click on your origin point and continue clicking along the map until you've reached your destination. Like the Map My Run site, there is the "out & back" option, and it does the same thing. It calculates a full loop from where you started to where you finished.

17.Locate the box under the toolbar labeled "Distance." This is where the distance (in miles and kilometers) is calculated for the points you've mapped. To clear all your points and start over, click the red "x" in the toolbar that says "Clear all."

18. Search other user-created maps by clicking on the "Search the database" option on the far left of the Running Routes page. You can enter ranges of distances to select, as well as different starting and ending points, and the city you're planning on running in. Once all your options are entered, click on "Search" and previous users' routes will appear when applicable.

Tags: your route, Running Routes, This will, where want, will zoom

Calculate Percentage Of Weight Loss

It is motivating to watch the Biggest Loser while on a diet. But when I see a 400 pound guy lose 30 pounds in one week it can make me feel that my 5 pound weight loss is nothing in comparison---especially since 30 pounds is my total weight loss goal. That's why on the Biggest Loser, they calculate the contestants' weight loss percentage and compare contestants by percentage lost, not pounds lost. By following the steps below, you too can calculate your weight loss percentage and see if you are the Biggest Loser.

Instructions

1. First, write down your starting weight so that you don't forget over the next few weeks. Then when you weigh yourself again the next week, calculate your total weight change by subtracting your recent weight from your starting weight. (Hopefully, this will be a Loss and not a gain!)

2. Now that you know your pounds lost for the week, divide it by your starting weight. This will give you a fraction such as .325.

3. Multiply your answer in step 2 by 100 and round to the nearest tenth. Now you know the percentage of your weight loss and compare it with those on the Biggest Loser. A weight loss of 2 to 4% is very good. Happy dieting!

Tags: Biggest Loser, starting weight, weight loss, weight loss, your starting, your starting weight

Connect One Passive Subwoofer To An Amplifier

You don't necessarily need a huge array of subwoofers; one may be enough.

Adding a subwoofer is one of the best ways to improve the sound and presence of a car sound system. Contrary to popular belief, it is not necessary to have a huge speaker box and two or more subwoofers to upgrade your system. Because low frequencies are non-directional, using a single subwoofer will not impact the stereo separation, and you can place it under the driver's seat or in some other unobtrusive location. Active or self-powered subwoofers are available as an add-on component to an existing car audio system, but these tend to be underpowered. Using an unpowered or passive subwoofer in conjunction with a separate amplifier to power it is a big step up, while remaining a reasonably simple upgrade.

Instructions

1. Line-level subwoofer output

Find the line-level subwoofer output on your head unit or crossover. If there is only one connection, it is a monaural output; if two, it is stereo. Connect an RCA cable to the output. If your sub output is stereo, connect two RCA cables; one to each output.

2. Choose the amplifier you want to use. If you have stereo subwoofer outputs, you may easily use either a bridged or stereo-only amplifier. If there is only a monaural sub connection, you have no choice but to use a bridgeable amplifier.

Connect the free end of your RCA cable or cables to the inputs of the amplifier. A bridgeable amp will have a switch to place it in the mono mode. If you will be using it as a mono amp, consult the owner's manual supplied with the amp for directions to properly place it in mono mode.

3. Choose your woofer. If you will be using your amplifier in stereo mode, you will need a woofer with dual voice coils. This provides two sets of connections in one speaker, so that it is electrically two speakers.

If your amp is bridged, a standard woofer with one voice coil will suffice.

4. Connect the speaker. Make sure of the polarity; the red or + terminal on the amp should be wired to the red or + terminal on the speaker. Likewise, connect the black or - terminal on the amp to the corresponding black or - terminal on the speaker.

5. Speaker connection

Connect the power and relay circuits as indicated in the instructions that came with the amp. Check all your wiring, install the fuse in the power supply line and enjoy a whole new dimension in your music.

Tags: black terminal, mode will, mono mode, output stereo, output your

Do More Push Ups

Push-ups are one of the most basic and effective strength training body resistance exercises. They work the chest, back, triceps, shoulders and triceps simultaneously, and can be done on the toes, knees, or at different incline to tailor difficult to the needs of the individual. A standard push-up is achieved by propping oneself up on the toes and hands, with the hands shoulder width apart and the back straight, then lowering the chest to an inch above the floor, and pushing back up to full arm extension. Like most strength and muscular endurance exercises, achieving more push-ups is a matter of gradually training and strengthening the muscles which are engaged during the exercise.

Instructions

1. Do as many push-ups as you can to determine your current level of strength. Do these push-ups in a row, without letting anything but your toes and hands touch the ground. If you cannot do at least ten push-ups from the toes, start by doing them on the knees.

2. Create a push-up routine based on your max push-ups as determined in step one. The best way to increase the number of push-ups you can do is by doing them. Bench press, military press and other upper body exercises can be helpful, but these exercises tend to build up more raw power and bulk rather than the endurance required to do as many push-ups as possible. An easy way to start is to do four to eight sets of push-ups every other day, aiming for 60-70% of your max for each set. Your muscles should be showing clear signs of fatigue toward the end of each set; if not, increase reps. Your goal should be to completely exhaust your push-up muscles during each workout.

3. Increase workout intensity and frequency as you improve. When you can achieve 60-70% of your initial max over four sets, you should begin to increase your reps per set. Increase reps by 10%, or more if you feel you can handle it. Increasing the number of sets per workout, or the frequency of workouts can also speed improvement. If you are not experiencing muscular soreness, consider doing workouts every day.

4. Periodically attempt to reach a new max. Every few weeks make an attempt to break your old record for max push-ups to see how much you've improved.

Tags: 60-70% your, doing them, many push-ups, toes hands

Figure Percentages Of Weight Loss

It's hard to stay motivated when losing weight, but tracking your progress helps.

Losing weight is hard. It is even harder to keep yourself motivated during your weight loss journey. However, documenting your weight loss progress will help you see how far you have come. Figuring out the percentage of body weight you have lost is a great motivational tool.

Instructions

1. Find your starting weight. In order to find out how much your weight has changed, you will need to know where you started.

2. Find your current weight. You will need to know your current weight in order to calculate the percentage of body weight lost.

3. Calculate the percentage lost. Use the following formula:

(starting weight-current weight)/starting weight x 100. The result is the percentage of body weight lost.

For example, if your starting weight was 200 lbs. and your current weight was 150 lbs. the equation would look like this:

(200-150)/200 x 100 = 25

Meaning, you lost 25 percent of your total body weight.

Tags: body weight, current weight, percentage body, percentage body weight, starting weight, your current

Easily Apply For Florida Food Stamps

Use Florida food stamps to buy fresh produce and other food products.

When individuals or families living in Florida having don't have enough money to purchase food, they can apply for help with the Department of Children and Families (DCF). It administers the Florida Food Assistance Program, previously known as the Florida Food Stamp Program. The easiest and fastest way to apply for Florida food stamps is online. According to the DCF, it typically takes about 30 minutes for most applicants to complete the online application.

Instructions

1. Collect your entire household's required documentation. This includes proof of identity, proof of Florida residency, proof of citizenship, social security numbers, birth dates, job and wage history, bank accounts and other asset details, as well as monthly expenses for housing and utilities.

2. Visit the Department of Children and Families' "ACCESS Florida Food, Medical Assistance and Cash" website.

3. Click on the "Prescreening" link on the page to determine your eligibility, if you are not sure if you qualify for Florida food stamps. Otherwise, proceed to the next step.

4. Click on the "Apply For Benefits" link to create a My Florida Access Account.

5. Write down your My Florida Access Account "access code/username" and "password", which will allow you to access your online account in the future.

6. Fill out the required information and follow the directions on each page. If you need more time to locate required information, sign out of the application. Find the information and then sign back in to complete the application.

7. Submit your Florida food stamp application online for the quickest results.

8. Print the "Confirmation Page" or make note of your "Access Online Number" shown on the top of the "Confirmation Page" for future reference. Provide an email address to receive an email confirmation.

Tags: Florida food stamps, food stamps, Access Account, Children Families, Confirmation Page, Department Children, Department Children Families

Exercise Your Excretory System

Nearly every part of your body is involved in excreting waste. From egetion at the cellular level to multi-organ systems, you body expends a considerable amount of energy ridding itself of waste that will otherwise build up and result in any number of health concerns. Keep this vital system in top order by exercising its major organs: the liver, the sweat glands, and the kidneys.

Instructions

1. Exercise your sweat glands. Your sweat glands do much more than just cool you down. Your skin is, in fact, an important organ (and your body's largest) of the excretory system. Excess water, salt, urea and other waste materials find their way out of your body through your sweat glands.

To keep this important organ functioning optimally, encourage your sweat glands to open and excrete waste and water. One way to do this is through exercise: begin or work your way up to an exercise regimen that involves at least 30 minutes of high-impact aerobics at least four times a week. This will not only exercise your sweat glands, but your entire excretory system.

If your doctor recommends against high-impact aerobics, sit in the sauna at your local health spa for half an hour a few times a week to open the sweat glands and exercise the excretory system.

2. Exercise your liver. Your liver's most important excretory function is filtering waste and acid from your blood. Visceral Manipulation teaches that this excretory organ is best exercised by physically manipulating it to encourage it to function optimally.

To do this, lie on your left side and lightly strike your liver with your right fist 20 times. Do these percussion exercises daily for six weeks, gradually increasing the reps to 100 daily. Six weeks of this exercise should be sufficient, but liver percussion can be continued as long as desired.

3. Exercise your kidneys. Your kidneys are one of the most important organs of your urinary system, which is responsible for ridding the body of urea and other waste. A clogged or weakened urinary system can lead to urinary tract infections, kidney stones or other urological disorders.

The best way to exercise your urinary system is to make it work harder by flushing it with water by drinking 4 oz. of water every 20 minutes. This flush should be continued for a minimum of six weeks but up to 12 and can be conducted once to twice a year depending on the toxicity of your diet or medication.

Tags: sweat glands, your sweat, Exercise your, urinary system, your body, your sweat glands

Find A Business By Federal Id Number

Finding a business using a Federal Identification Number is a simple process that should not take longer than a few minutes to complete if you have the proper information accessible. A Federal Identification Number is assigned to U.S. businesses as a way to standardize businesses in the country and to have a database where business information can be easily accessed. While finding a business using this method may sound difficult, it is actually quite simple with the proper instructions.

Instructions

1. Open your Web browser and type the following Web address into the task bar at the top of the screen: "http://www.ftc.gov/bcp/rn/index.shtml." This is the website for the Federal Trade Commission, the organization that established the database for Federal Identification Numbers.

2. Click on the option in the middle of the screen named "RN Database-Search." The page that subsequently loads will give you access to the database of Federal Identification Numbers.

3. Enter in all of the relevant information you have for the business that you are trying to find. Some of the available fields to narrow the search include Federal Identification Number, name of business, type of business, city, state, ZIP code and product line. Once you have entered all of the information you have, click "Find" at the bottom of the screen and it will lead you to a list of relevant businesses.

Tags: Federal Identification, Federal Identification Number, Identification Number, business using, database Federal, database Federal Identification

Enter The Summer Olympics

The Olympics are the truest form of competition an athlete can enter and engage in. Athletes dream of winning an Olympic gold medal. Young children play games and pretend that they are vying for an Olympic medal. The summer Olympics are a testing ground for sports like swimming and track and field. What do you as an athlete need to do in order to enter the summer Olympic Games?

Instructions

1. Be a nationally ranked athlete within your sport. If you are ranked 300th in the marathon in your country, you will most likely not be able to participate in the Olympics as a marathon runner. You have to be a nationally ranked athlete in your country at your sport in order to be invited to trials.

2. Qualify or be invited to participate in your chosen sport's Olympic Team trials in your country. This event is held every four years a few months before the Olympics and takes the top few performers in each event to be placed on the Olympic Team Committee.

3. Attend the Olympic Team Training Camp and conference during the designated week, usually in July.

4. Perform rigorous tests during the "weeding out" process at the Committee camp and finish in the top five places in order to have a chance at being selected for the team. The Olympic Coach of your discipline will then make their selections based on your passed performance, the Team Trials, and your overall potential as an athlete.

Tags: Olympic Team, your country, nationally ranked, nationally ranked athlete, ranked athlete

Connect Subwoofers

Subwoofers are audio speaker systems that deliver deep, low-frequency bass. Subs are designed to produce a heavy, satisfying bottom in music, and rib-rattling bass for action sequences in movies. Most subwoofers sold for home theater use are equipped with their own power amplifiers so the big drivers in the sub don't pull power from the main receiver or amplifier. With a few steps, you can add a new dimension to your audio experience.

Instructions

1. Disconnect the home theater receiver from the electrical outlet and make sure the sub is not connected to the power.

2. Place the sub anywhere in the room where it won't get in the way. Subs deliver an omnidirectional sound, meaning that the sub does not have to be pointed directly at the listening area. Place the sub where it can be connected to a power outlet or surge protector.

3. Plug an RCA-type audio cable into the Audio In jack on the back of the subwoofer.

4. Plug the other end of the cable into the Subwoofer Out jack on the back of your home theater amplifier or receiver.

5. If connecting 2 subwoofers to the same system, plug an RCA cable into each sub, then plug the other ends of the cables into a Y-splitter with an RCA plug. A Y-splitter is available at most electronics stores.

6. Connect the RCA plug on the Y splitter to the Subwoofer Out jack on the back of your main amp or receiver.

7. Plug the subwoofer electrical cords into a power strip surge protector and plug the surge protector into a wall outlet.

Tags: cable into, home theater, jack back, surge protector, back your

Devise Strategies For Running A Better Race

Maybe you've run a couple of races, and you're hooked. Now you can focus on new goals and take your racing to another level.

Instructions

1. Plan a schedule, or a racing season.

2. Follow a carefully thought-out plan of buildup, sharpening, racing, recovery and rest.

3. Set strategies. You may want to start out conservatively, for example, intending to pick up the pace at the halfway mark, or in the final miles.

4. Taper and peak. Tapering means to cut back on running in the time before a race. Peaking means planning your training and racing to produce your best possible performance.

5. Focus and concentrate. You may have let your mind wander in earlier races. Now try to pay attention to such factors as pace, your breathing and the runners next to you.

6. Pace yourself. Understand what you are capable of through training, but don't lock yourself into a predetermined pace. Adjust your pace for factors such as weather conditions or a difficult course.

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Dress Like Jennifer Garner

Jennifer Garner has a style that is very unique to Hollywood. It is casual, low-maintenance and kicked-back. She always looks ready to move and get active while out and about, but able to dress up and look elegant and ultimately refined in no time. Does this Spark an idea?

Instructions

1. Have a great pair of jeans. Jennifer is most commonly seen wearing 7 For All Mankind jeans in a medium wash with a bit of a flared leg. Invest in a great-fitting good quality pair of jeans and they will last a long time.

2. Own plenty of simple tops. There is no need to buy expensive t-shirts so get them anywhere. Wear t-shirts in plain colors or with simple graphics or sayings on them. Jennifer also wears plain colored button up shirts.

3. Get ready for action wearing tennis shoes. Jennifer Garner is always ready for a trip to the park or a great workout pairing her jeans with tennis shoes.

4. Be ready for any situation by layering up. Jennifer wears cute jackets, casual coats or tailored blazers over t-shirts and cotton tops. Pair these with jeans. Stay warm with scarves.

5. Look classic and elegant in conservative colors. Whether she is dressing up or down, she prefers blacks, navy blues and whites.

6. Show off an ultra-fit body like Jennifer Garner's in classic cut clothes. Wear crisp button-up shirts and gowns that hug the body.

7. Have a look at what Jennifer's favorite designers have to offer this season. They include Oscar de la Renta, Valentino and Temperley London. If these are out of your budget, look for similar styles at Gap or Banana Republic.

Tags: Jennifer Garner, pair jeans, tennis shoes

Change A Running Gait

Making small adjustments in your running gait can improve your overall times and enjoyment.

Most athletes get comfortable with a certain way of doing things when training for, or participating in, their sports. Runners often use the style and gait they were first taught in gym class or by their first track coach. As age sets in, or times reach plateaus, however, changes may need to be made. (A gait that causes pain to the runner's joints should be altered immediately.) Conduct a personal review of your running style and make appropriate adjustments to your posture, stride length or even the type of shoes you wear to change your running gait for the better.

Instructions

1. Have a friend or coach shoot several videos of you while you run. Watch yourself and see if there are obvious flaws in your body posture, length of stride, arm motion or foot landing position.

2. Consider adjusting your body position while running. If you typically land too much on the heels of your feet, for instance, hunch your body forward slightly so you land more on the balls of your feet. Try reversing the process if you typically land too much on the balls of your feet when you run.

3. You can adjust your gait by ensuring you are striking the ground below your hips, not in front of you, as you stride. This limits the amount of braking you create with the impact of your stride. Consider developing the habit of lifting up your leg from the ground as opposed to pushing it away from the ground as you stride.

4. Adjust your arm swing to see if improves your gait. Strive for a compact, fluid arm swing. Try increasing or decreasing the extent of the motion until you find something that is both comfortable and improves the efficiency of your gait. Keep your arms at a 90-degree angle and try to keep them from going past your torso as you run. This can help you better control your stride and, possibly, run faster.

5. Change your shoes. Consider switching to a midfoot-style shoe that mimics the pattern of barefoot running; some evidence indicates such a shoe allows the body to run more naturally and maximizes efficiency. Consider adding custom insoles to your running shoes for proper support. Such changes can alter your gait and make it both more comfortable and effective.

6. Count the number of strides you take per minute. Try shooting for 90 strides for mid- to long-distance runners (from 5-kilometer runs to marathons). Decrease the length of your stride if you find yourself falling short of that number, as you are likely overstriding and landing harder than you should, putting you at risk of injury.

Tags: your gait, your running, your body, your feet, your stride, adjustments your, balls your

Calculate Miles Per Hour

Calculate miles per hour to understand distances and gas mileage better.

In mathematical terms, when you want to calculate miles per hour, you are seeking to determine velocity, or the rate at which you are traveling.

The basic mathematical equation to solve for miles per hour (MPH) is MPH equals distance in miles over time in hours. There are multiple ways to calculate miles, depending upon the mile and time increments involved.

Instructions

Calculate Miles

1. Write down the information you know as an equation in order to make your calculation. The equation is Velocity (MPH) = Distance (in miles) / Time (in hours).

2. Turn on the calculator and enter your number of miles. Then push the key for division which will either be labeled with the division symbol or a "/" symbol.

3. Enter your number of hours. Then push the "=" key.

4. Write down your result and turn off your calculator. The answer is the velocity or miles per hour (MPH) rate at which you are traveling.

Tags: miles hour, rate which, rate which traveling, Then push, which traveling, Write down, your number

Design Your Own Snap Game Cards

Design Your Own Snap Game Cards

In the card game Snap, players take turns flipping over cards from their hand. When two matching cards are flipped consecutively, the first player to notice shouts "Snap" and wins the cards. The player with the most cards at the end of the round wins. Snap can be played with a standard deck of cards, but players who want a custom game can create their own Snap cards. These decks can follow a theme or be created from personal images.

Instructions

1. Search online for images to use on your Snap Cards. These images can be from your favorite television show or movie. Pictures of pets or family members also can be used.

2. Save the image onto your computer's desktop.

3. Adjust the size of your images with a free drawing program such as Paint. The image size should measure no more than 3 inches by 5 inches.

4. Print out at least four copies of each image; you can print more copies to have a higher possibility of making matches during the game. Always print out an even number of images.

5. Cut out each image and glue it to a 3- by 5-inch index card. You want to make at least 52 cards, the same amount as in a standard card deck.

6. Decorate the other side of the index cards with markers or colored pencils. This will create a unique look to your deck of Snap cards.

Tags: Your Snap Game, Design Your, Design Your Snap, each image, Game Cards, Snap Game

Develop 120 Film At Walmart

120 film produces high quality images and allows for larger prints.

Developing 120 film at Walmart requires some self-initiative. This type of film was first introduced in 1901 by Kodak. Today, it is not widely used and remains mostly the domain of professional photographers who use medium format, film cameras. Photographers like 120 film because it allows them to produce much larger prints, without losing image quality, according to Luminous-Landscape. This film is developed using traditional methods, so like other films, it's loaded into a reel and placed into a film tank.

Instructions

1. Go to Walmart's photo desk. Don't bother asking the clerk anything about 120 film or get it developed. In most case, she will not know what you are talking about and will tell you that it is not possible to get 120 film developed at Walmart. However, do ask her where the envelopes are for the film send-out service and where the drop-off box is located. There is usually a Fujifilm sign near the drop-off box. Walmart doesn't advertise or inform its employees about 120 film developing.

2. Fill in the send-out envelopes. This task is easier to complete at home. Besides filling in the required information boxes with your phone number and address, you need to write "send out only" in bold across the top. Next, cross out sections two and three, as these are not relevant to your film. The fourth section is for special instructions. In this box, write "120 film C-41 processing only." Make sure you write this clearly, so there can be no confusion. If you want prints as well as negatives for your 120 film, include the size and type of prints you want. Only put one role of film in an envelope.

3. Put your film in the send-off at box at Walmart. Before dropping your envelopes into the box, make sure that you have ripped off the customer receipt and put it in a safe place.

4. Track your film. Walmart takes around two weeks to develop 120 film. It does not do the processing itself, but sends the film to a Fuji lab and sometimes to Dawyne's, depending on the store's location. You can track your film to see when it is expected back in the store by calling the Photo Help number printed on your customer receipt. It is located underneath the store's address. You will also need the account number for the Walmart store you are using. This number is also found the customer receipt, under the Walmart logo and above the phone number and address for the store.

5. Pick up your developed 120 film at Walmart. It shouldn't cost you more than $2 dollars to develop one roll of C-41 negatives and $4 dollars for E-6 negatives. Print costs will depend on the size of photographs you ordered.

Tags: your film, customer receipt, film developed, about film, film Walmart

Create Your Own Free Avatar

Many people use an animated picture as a way to identify themselves in Internet forums and chat boards. These pictures are known as avatars. Some avatars are nothing more than an uploaded photograph that has been cropped. Others are silly two-dimensional cartoon characters. For many websites and games, you have to pay a fee to create and use both an avatar and the site. Here are a few websites that allow you to create your own avatars for free.

Instructions

1. Visit the Otaku Avatar Maker website (see Resources). Notice the tabs at the top of the screen. You should also see a blank character in a box to the left of those tabs. If the character is dressed, click on the red “Delete” tab to set the character back to default. Use the other 16 tabs to change different parts of your avatar, such as hairstyle, eyebrows and clothing. Once you click a tab, you will come upon dozens of different options. Select one of them to see how it looks on your character (the one to the left of the tabs). When you've finished making your free avatar, right click on the picture and choose “Save Image As.” Then, save the avatar onto your computer.

2. Go to the DoppleMe website. Click on the “Create” tab on the home page. On the next page, select the gender, skin color and eye color for your avatar. You'll notice the changes made on the character to the right. Click the “Next” tab and you will see several options listed on the left, such as “expressions,” “hair” and “eyewear.” Click on one of these and you will see different items to choose from. When you select an item, the change will be reflected in your character. When you're finished creating your free avatar, right click over the picture to save it onto your computer.

3. Use Quick Flash Games to easily create a free cartoon avatar. Scroll down the home page until you see the Avatar Maker. Below the heading, you will see several different features with arrows on either side of the feature. Click on the arrows to cycle through the different options for each feature. You will see the change in the picture to the left of the features. When you've finished, click the “Make Image” tab at the bottom of the screen. Your free avatar will then appear near the top of the Web page. Right click on the image to save the avatar to your computer.

4. Visit the Shrink Pictures website to turn a photograph into a free avatar. Scroll to the bottom of the screen and click on the “Browse” tab. Then, select a picture that is saved on your computer. In the next box, choose the size of your avatar. It can be no larger than 200 pixels. Click the “Resize” tab. On a new Web page, you will find three different avatars (your picture will have been cropped three different ways). Click the “Download This Picture Now” link below an avatar to save it to your computer.

Tags: your computer, free avatar, When finished, your avatar, Avatar Maker, avatar right, avatar right click

Create A Charity Cookbook

A charity cookbook is fairly easy to compile and really only needs one or two extremely active members and a lot of recipes

Many people around the world are involved in charity organizations. Some give money, some give time and all give thought, prayer and effort to the charity of their choice. If you want to increase your activity level in a charity or raise funds for a specific cause, you may want to consider creating a charity cookbook. These are great fundraising endeavors because not only do they bring large groups of people together, but most of the people who donate recipes will buy one or more books to give to friends and relatives or to keep for themselves.

Instructions

1. Pick a cause. This will be the focus of your charity cookbook. Your cause can be a person or a group or organization. For example, if you are raising money for Joseph Timmton, the local fireman who was severely burned rescuing a baby from a burning building, then you will put an explanation in the front of your cookbook that explains what happened and what the money from the book will go to--for example, helping out his wife and kids with the bills while he recovers in the hospital. On the other hand, if you want to raise money for a specific organization, like your church's meals-on-wheels program, then you will need to use the dedication pages to explain the program and how it will use the money.

2. Solicit recipes. Ask everyone you can for recipes. Good places to ask are church organizations, social groups like book clubs or garden circles and family members. Most people will be happy to donate a recipe to the book. You can put announcements in church bulletins and school newsletters as well as in the local paper if you choose to do so.

3. Enter all the recipes on the computer. You can make them as fancy or as plain as you want. It is a good idea for sales to cite who contributed what. For example, if Gladys Sedwater contributed a recipe for "Ladybird Egg Sandwiches," then you might put her name directly under the name of the dish or at the conclusion of the recipe. This will make Gladys proud of her contribution and more likely to buy multiple books.

4. Format the recipe book. This includes placing the dedication pages at the beginning, making a table of contents and getting all the recipes into the same document. Also, if you wish to have pretty fonts, bold or italics in certain spots or images on some of the pages, this is the time to do this type of "fine tuning." Generally you should use a word processing program that is fairly ubiquitous so that you will have no problem taking the file to the printer.

5. Have the books printed and bound. You can often simply email the file and instructions to a local printer for an estimate. Make sure they know that they book is for a charitable cause, as you may qualify for a discount. You can have the books spiral bound (cheap and effective) or your can have them bound more professionally. It is entirely up to you and the budget you have.

6. Sell the cookbook. Make sure that everyone who donated a recipe knows that the cookbooks are ready. Also, contact every organization that you can think of that might be interested. Examples are local churches, schools, Elks' Clubs and social circles. Generally people sell this type of cookbook for $10 to $20. You may also wish to put a notice in your local paper. Make sure that everyone knows who or what the book is dedicated to as well as get them. You may wish to set up a designated email address where people can place orders or put someone in charge of taking phone numbers.

7. Send your money to the place that you said you would. Some people are amazed at how much money they are able to raise with this type of fundraiser. The potential is staggering. However, make sure that you handle all money in exactly the way that you said you would. For example, if you do not state that you are going to recoup your costs for the cookbooks out of the profits, then you should not do it later. This can cause serious legal trouble because it appears to be a misrepresentation on your part even if you do not mean it to be.

Tags: charity cookbook, sure that, this type, dedication pages, local paper, Make sure

Donate Clothing To Women'S Shelters In Massachusetts

Women's shelters in Massachusetts provide safe housing situations for women and their children who are victims of violence and abuse. Many of the women's shelters that operate in Massachusetts are run by nonprofit charity organizations that depend on charitable donations in order to operate. The needs of individual shelters can vary, but clothing is almost always welcome as a donation. You can find the contact information for a local shelter by using the "Massachusetts Coalition for the Homeless" directory service web page, a link for which is provided in this article's Resources section.

Instructions

1. Click the link for the area of Massachusetts you reside in on the "Massachusetts Coalition for the Homeless" directory page. This will display the contact information for shelters in your area.

2. Contact the shelter you want to make the donation to by calling its listed telephone number.

3. Inform the shelter representative that you want to donate clothing. The shelter worker will inform you whether they are currently taking donations and what procedures to follow for that specific shelter.

Tags: Coalition Homeless, Coalition Homeless directory, contact information, Homeless directory, Massachusetts Coalition, Massachusetts Coalition Homeless

Celebrate The Holidays Alone

Holidays are typically seen as the time of year for families to be together. However, many people may be spending the holidays alone. Family members might live in other countries, moved to a different state or passed away. These are some ways that you can celebrate the holiday season alone. Does this Spark an idea?

Instructions

1. Stay positive. The holidays cause many single people to feel isolated and depressed. Focus on your own personal happiness to help you get through the holiday season.

2. Go to church. If you are craving companionship, check out the holiday events at your local church. You can meet new people and celebrate the holidays with people of the same faith.

3. Volunteer for a good cause. You should not give yourself a chance to dwell on the fact that you are celebrating the holidays alone. Volunteer your time at a homeless shelter or hospital during the holiday break.

4. Create your own holiday tradition. If you are celebrating alone, you have the freedom to commemorate the holiday in any fashion that you choose. Spend the day watching holiday movies, order Chinese food or reflect on goals that you wish to make for the year.

5. Consider an island getaway. If you want to avoid all of the holiday fanfare, escape to an exotic locale for the holiday. There is no better way to spend the holidays than scuba diving in the Bahamas.

6. Buy yourself something nice. Purchase a gift that you have been coveting for awhile.

Tags: holiday season, holidays alone

Enter The World Mountain Trail Running Championships

The World Mountain Trail Running Championship is the culmination of many regional events sponsored by the World Mountain Running Association (WMRA) under International Association of Athletic Federations (IAAF) guidelines. By competing in these regional trail running competitions, which are held all over the world, you can enter the main trail running championships, which occur throughout the year.

Instructions

1. Decide on the type of trail running class in which you want to compete. The World Mountain Trail Running Championships have four basic classes, including Junior Female (age 16-19, 4K race), Junior Male (age 16-19, 8K race), Senior Female (over the age of 19, 8K race) and Senior Male (over the age of 19, 12K race).

2. Prepare to compete in the WMRA competitions by choosing appropriate trail running gear, including shoes and apparel. In addition, you will need a passport, since the events take place all over the world, under many different types of weather conditions.

3. Apply for membership in the International Association of Athletic Federations (IAAF) by logging onto their website (see Resources below). WMRA events are open to IAAF members only.

4. Log onto the website of the WMRA to review all guidelines to enter the World Mountain Trail Running Championships (see Resources below). From the website, you can familiarize yourself with the regulations governing the WMRA, and download the application and entry forms.

5. Download all applications and forms to enter a Grand Prix competition of the World Mountain Trail Running Championships from the WMRA website. Once you have filled out the forms and applications, you may send them back to WMRA either by fax, mail or by filing electronically.

6. Wait for an invitation from WMRA to enter and compete in the World Mountain Trail Running Championships. Once accepted, you will be walked through the rest of the process by an official of the WMRA.

Tags: World Mountain, Mountain Trail, Mountain Trail Running, World Mountain Trail, Trail Running Championships, Running Championships, Trail Running

Dance Like Michael Jackson

Like Elvis Presley in a way, Michael Jackson is still popular around the world even though the 1960s, 70s, 80s and 90s are well behind us now. A legend in his time, Michael Jackson will always be an icon for pop music from the last century. He's also known for his famous dance moves and many have compared him to the legendary Fred Astaire.

Instructions

1. Know that you don't have to be a professional dancer to learn a few Michael Jackson moves. Begin by watching videos of Michael dancing. Pick a few moves you really like and practice them in the mirror until you get them right.

2. Realize if you want to learn a complete Michael Jackson routine, you might need to get some professional dance training. Keep in mind this can be a learning experience for you and will provide you with plenty of exercise.

3. Look for dance instructors who specialize in modern dance. See that one-on-one instruction is more expensive than group dance classes. Discover that the closest you'll probably find to instruction on dancing like Michael Jackson will be in modern dance classes, break dancing groups or hip hop groups. Understand that any type of dance like this will help you toward your goal to dance like Michael Jackson, however.

4. Obtain one-on-one dance instruction from private dance teachers or choreographers. Find instructors who know modern dance, and especially current pop dance. Contact professional choreographers if you live in or near a large city or near a major university where students study dance and choreography. Specify that you want an instructor who knows hip-hop or break dancing and Michael Jackson dance steps.

5. Find Michael Jackson dance lessons online. Check out online lessons that will specifically teach you Michael Jackson moves, such as "MovesNGrooves.com." Learn to slideglide and moonwalk. Get down with the moonwalk with online lessons from "All Michael Jackson.com" also. Watch an instructional video showing Michael Jackson dance moves on "videojug."

6. Join or start a dance meetup group via the "Meetup" website where people start up meeting organizations of all kinds. See "the Washington DC Michael Jackson's 'Thriller' Dance Meetup" group if you live near our nation's capital and begin to dance like Michael Jackson.

Tags: Michael Jackson, dance like, like Michael Jackson, modern dance, break dancing, dance classes

Build Your Own Screen Printing Rig

Screen printing allows you to put nearly any monochrome design on nearly any piece of clothing.

Screen printing is an easy hobby to learn and an inexpensive way to express your personal creativity. With the correct paint, a prepared screen and a small squeegee, a hobbyist can imprint a design on anything from T-shirts to stationery. Hobbyists soon learn, however, that keeping the printing area clean and keeping the design positioned in the identical place is key to producing quality batch printing. Building a hinged screen printing rig makes the job much easier.

Instructions

1. Fasten two hinge clamps to one side of a work table. Position the hinges about two-thirds of the width of your screen apart. The table should be large enough that your screen and the articles to be printed will have room to spare.

2. Clamp the printing screen into the hinge clamps with the printing side down. The screen should rest flat on the table when down.

3. Place the table so that the side with the clamps is about two inches from a wall. When you lift the screen, its free bottom rail should securely lean against the wall with no risk of falling back down on the table.

4. Tape one edge of an acetate sheet flush to the left or right side of the table. Use strong tape to secure the acetate, which you will be able to lift with the taped edge as a hinge. Your screen should now be able to flip up and down in a vertical direction, while your acetate flips up and down horizontally, to the left or right.

5. Trim the acetate so that it extends no more than two inches beyond the far edge of the screen. The acetate should be large enough to occupy all the table area that the screen overlays when down.

6. Lower the screen until it is almost horizontal, but place a roll of tape or a scrap of wood under the bottom edge. Add the ink to the screen in this position.

7. Remove the roll of tape or wood and lower the screen to the acetate. Print your screen design directly on the acetate then flip the screen out of the way.

8. Place one of the items to be printed underneath the acetate. Move it under the acetate until the printed image on the acetate is in the correct position on the item to be printed. Mark some guidelines, such as the position of the shoulder seams, on top of the acetate with a marker. The acetate will now serve as a positioning template for the items to be printed.

9. Start printing. Lift the acetate sheet out of the way and drop the screen onto the item to be printed.

10. Lift the screen, put another item down, then flip the acetate on top of it. Position the item according to the markings on the acetate. Raise the acetate and lower the screen to print the second item. Repeat until your print batch is complete.

Tags: your screen, acetate sheet, edge screen, hinge clamps, item printed

Choose Compression Socks

Compression socks are long, stretchy, washable footwear used to improve the circulation in the legs. They are designed to provide the most pressure at the ankles. The pressure is reduced in the upper parts of compression socks. This product isn't "one size fits all."

Instructions

1. Measure the circumference of the calf of one of your legs. This will determine the size of the compression socks you'll need. The sizes available generally run from "small" (up to 12 inches) all the way to "XXX large" (up to 21 inches), depending on the manufacturer.

2. Determine how much support your legs need. Consult with your health care professional so you can correctly choose what's right for you. She may even give you a prescription. Many brands of compression socks don't allow you to choose how much support they provide; if you choose these they may be too restrictive on your legs. You want compression socks that feel supportive, yet are comfortable. The better brands are available in "Moderate" and "Firm" support.

3. Shop online or in local drug stores for compression socks. Dr. Leonard's and AmericaRx are both reputable, online discount health care retailers (see Resources). Order the right size, as well as the correct level of support, for you.

Tags: compression socks, your legs, health care, much support

Build Muscle & Lose Fat For Women

Building muscle and losing fat for women is challenging but not impossible. It requires dedication to eating well and exercising.

Instructions

1. Eat clean by staying away from processed foods. Real, whole foods are better for the body and contain less calories than the processed version. Fresh fruits, vegetables, lean meats, whole grains and beans are the best foods to eat to lose weight and build a healthy, muscular body.

2. Keep a food journal of all the clean foods you are eating. Both building muscle and losing fat require a certain amount of calories for your body.

3. Choose one thing at a time. Losing weight requires a caloric deficit. Building muscle requires more calories for muscle growth. Pick one and stick with it.

4. Lift weights. Muscle is built through activity. Join a gym and lift free weights or use machines.

5. Drink lots of water. Studies recommend that you drink 1 oz. of water per 2 lbs. of body weight a day. If you weigh 150 lbs., that's 75 oz. of water a day. Staying hydrated will keep your energy up and you may be less likely to overeat.

Tags: muscle losing

Calculate Expected Rate Of Return

Learn calculate the expected rate of return on some of your investments.

When it comes to making financial investments, investors want to know how much money they will make off the principal they invested. That might seem like a tall order since many investors are at the mercy of the marketplace. However, by calculating the different possible outcomes of a given investment, you can derive an "expected rate of return." The math is fairly straightforward, and it will give you a window into the financial future of the investment in question.

Instructions

1. Understand the expected rate of return formula. Like many formulas, the expected rate of return formula requires a few "givens" in order to solve for the answer. The "givens" in this formula are the probability of different outcomes and what those outcomes will return. The formula is the following.

(Probability of Outcome x Rate of Outcome) + (Probability of Outcome x Rate of Outcome) = Expected Rate of Return

In the equation, the "Probability of Outcome" must add up to 100 percent. So if there are four possible outcomes, then the total of those probabilities must equal 100 percent.

2. Plug the numbers into the equation. For example, if an investment had a 30 percent chance of returning 20 percent profits, a 50 percent chance of returning 10 percent profits and a 20 percent chance of returning 5 percent. The equation would read:

(.30 x .20) + (.50 x .10) + (.20 x .05) = Expecte Rate of Return

3. Calculate each piece of the expected rate of return equation. The example would calculate as the following:

.06 + .10 + .01 = .17

In the equation, the expected rate of return is 17 percent.

Tags: rate return, expected rate, chance returning, chance returning percent, expected rate return, percent chance

Catch Redfish And Seatrout Like A Local

Ever notice how the locals always catch the biggest and most fish? There is more to it than just looking for "tailing" redfish. Use these tips and you can look like a crazy redneck with a stringer of redfish and seatrout.

Instructions

1. Wade shallow water lagoons. Wading is the most effective way to catch redfish and seatrout. Go to shallow water lagoons were the water is 2 to 3 feet deep. The best area have grass flats and shell beds.

2. Equip a medium-action fishing pole with a barrel swivel and leader. Use a twenty-pound test leader and 10-pound test fishing line. White tail jigs and shrimp- shaped lures catch a lot of keeper size fish. Free lining live bait works good for all sizes of fish.

3. Arrive at the fishing area before first light. During low light periods, use a large top-water plug like a "Super Spook". Get out of the boat and wade toward shore. Cast as far as possible and "walk the dog" back to you. To "walk the dog," point the rod tip up and franticly shake the tip while slowly reeling in the slack. When a fish strikes do not set the hook, just reel in the slack and start fighting. If the fish misses the plug, do not stop walking the plug or change speed..

4. Start fishing shallow and work your way deeper. Look for shell beds in the grass. They look like light-colored areas from just a few feet wide out to 20 feet. Cast as far past your target bed as possible.

5. Switch from a surface plug to a gold-colored spoon like a Johnson Minnow or a Rainbow Flash once the sun heats the water, usually by 10 AM. Throw the spoon past the shell beds out to the deeper water.

6. Target areas where storm water enters the lagoon. Bait fish gather in these places. Creeks serve the same purpose.

7. During winter when the water is cold fish are in deep water. Fish from a boat with live bait.

Tags: shell beds, live bait, look like, shallow water, shallow water lagoons

Dress Like Fergie

Dress Like Fergie

Many celebrity fanatics try to imitate the look of their favorite celebrity by mimicking the way they dress. Fergie the pop star, not the princess, is hot on the charts of clothing cloning. Dress like Fergie when you have a swanky body to pull off the slim fitting look that is so very Fergie. Does this Spark an idea?

Instructions

1. Wear a solid colored, form fitting, short black dress. Don a pair of leggings and flats, or go bare-legged with stilettos.

2. Layer a solid colored tee with a coordinating camisole over the top. Pair the tops with a pair of slim jeans and ballet shoes.

3. Sport an empire waist shirt, gauchos and a huge belt. Belt off the shirt just below the bust line where the shirt flares out. Choose a top that is patterned to go with solid colored bottoms.

4. Slip on a pair of skinny jeans, and tuck the legs into your favorite pair of boots. Top the jeans with a long-sleeve tee covered by a slim-fitting jacket or vest.

5. Add a lot of jewelry. Go for big hoop earrings, several bangles and a few necklaces of different lengths. Wear hair clips, scarves or head bands. Choose faux or authentic jewelry depending on your budget.

6. Keep your hair long. Wear it down and style it so that you have lots of flowing curls. Try different hairstyles like ponytails, sassy braids or mimic any of Fergie's recent hairdos.

7. Carry yourself with confidence no matter what Fergie style you decide to go with. Don't worry about what anyone else thinks, as long as you feel comfortable with yourself.

Tags: solid colored, Dress Like, Dress Like Fergie, Like Fergie

Buy Cycling Sunglasses

If you ride your bike regularly, you need to block the sun's glare and protect your eyes while riding. When selecting the proper pair of cycling sunglasses, it's not all about fashion. You should focus on utility, taking into consideration price, lens color and durability in addition to style.

Instructions

1. Set your budget and visit a bike shop to survey your options. Remember that cheap glasses may not stand up to your riding habits.

2. Protect your vision by purchasing sunglasses that have 100-percent ultraviolet (UV) protection. UV rays have been proven to cause eye damage, cataracts and skin cancer, so UV protection is essential when riding outdoors.

3. Buy a wrap-around frame style to keep wind and dirt out of your eyes. If you'll be riding in inclement weather or windy conditions, consider purchasing goggle-style frames with an elastic band and anti-fog design. Many goggle-style glasses come with detachable bands for versatility.

4. Select a lens color that you not only like, but that is also practical for your riding needs. Gray is a good, all-purpose lens color, allowing natural color perception. Amber lenses are popular among cyclists because they are designed to reduce glare, improve visual detail in low light and prevent eye fatigue.

5. Try green lenses to reduce visual strain and allow for less neutral-color perception or go with rose-colored lenses. They are said to have a calming effect on the wearer, improve visual acuity and increase contrast in low-light conditions.

6. Look for lightweight, durable lenses. Most cycling lenses are made of polycarbonate, a strong, light plastic designed to guard against wind and debris. If glare is a concern while riding, buy polarized lenses made to absorb glare while protecting your eyes.

7. Look for a cycling sunglass style available in prescription lenses if you need them to ride. Talk to an optician if you're unsure whether the frames you select will accommodate prescription lenses.

Tags: lens color, your eyes, improve visual, lenses made, prescription lenses, while riding

Calculate Wood For A Deck

Before building a deck, figure out how much lumber you'll need.

If you're planning to build a deck, you'll need to figure out the amount of wood required to build it before you can estimate the cost or buy the materials. Although wood decks come in a variety of styles, shapes and sizes, you still use the same basic formula to figure out the amount of wood you'll need. The same formula or process applies to composite as well as to wood decks. Does this Spark an idea?

Instructions

1. Measure the length and width of the area where you want to put your deck, using a measuring tape. Write down the figures on a piece of paper.

2. Figure out the size of board you will need for your rim joists and ledger. Each rim joist is the length of one side of your deck. Make the width of each of the doubled-up rim joists, or outside joists, equal in inches to the length in feet the joist is crossing. For instance, if your deck is 8 feet, the rim joists should be constructed out of 2-inch by 8-inch lumber. Double the number of sides of your deck to find out how many boards you need to create the rim joists. Add an extra board to the sum for the ledger board to attach the deck to the building, if needed.

3. Figure out how much lumber you need for the regular joists. Subtract 4 inches from your overall deck width measurement. This is the length of each of your regular joist boards. Divide the length the joists are crossing by 2. Add 2 to this sum to get the board width. For instance, if the span of the deck the boards are crossing is 8 feet, your final board width will be 6 inches. This means your regular joists boards are 2 inches by 6 inches.

4. Subtract 4 inches from the length measurement of your deck, or the side running perpendicular to your joists. Divide the number you get by 16. This is the number of regular joist boards you'll need.

5. Measure or find the width of the board you're planning to use for decking. Add 1/8 to 1/4 inch to the width of each board, depending on the amount of space recommended between boards, if needed. Divide the length of the deck parallel to the regular joists by the width figure. This is the number of decking boards you'll need.

6. Figure one post for each corner of your deck to hold it in place. Add an additional post every 8 feet along each of your rim joists, if your deck is large. For example an 8-foot by 16-foot deck would require six posts --- one post for each corner and an additional post in the middle of each 16-foot side.

Tags: your deck, boards need, regular joists, your joists, additional post, amount wood

Find Lowimpact Exercise Routines

Find Low-Impact Exercise Routines

Low-impact exercise can reduce fatigue and tension without putting stress on joints and muscle groups. People with multiple sclerosis, arthritis or other conditions limiting their movements benefit from low-impact exercise. Here are some low-impact exercises you can add to your regimen.

Instructions

1. Do isometric exercises. They are low impact and are great for those who have limited mobility since you can do them from a stationary position. Find some good examples at the Weight Loss for All website.

2. Practice yoga. It's low impact and you can modify the routine if you have limited mobility. Enroll in a class, buy a video or learn the poses listed on the Yoga Journal's website.

3. Walk, cycle or swim for a comprehensive workout that will get you some fresh air. Find a bike or walking trail or swim laps at the gym.

4. Get wet with water aerobics; it works all your major muscle groups at a pace you set. Most health clubs with swimming pools offer water aerobics.

5. Move gently with tai chi, which is a low-impact form of martial arts that has existed for over 2,000 years. Since this is a self-paced activity, you can control the intensity.

Tags: Exercise Routines, have limited, have limited mobility, limited mobility, muscle groups

Correct My Long Distance Running Posture

The right posture helps you cover distance more comfortably and efficiently.

Good posture is the key to good running mechanics, whether sprinting or running a marathon. Incorrect posture -- characterized by rigid shoulders and a sloping spine -- leads to fatigue, achy joints and possible injury, especially when running long distances. Get the most out of your distance running by keeping your posture in mind. As you run, maintain a relaxed form by finding the balance between a naturally straight spine and a rigid, over-extended posture.

Instructions

1. Straighten your back, extending your body to full height with a comfortably straight spine. Running tall increases the length of your stride and your lung capacity, the latter of which is particularly vital to distance running. Loosen your shoulders, releasing any tension from them. Keep your shoulders low and loose. Focus on staying upright, but relaxed.

2. Focus your eyes on the path ahead, keeping your neck straight but not too tight. This puts your head in the ideal position, leading to a straighter neck and back. Avoid looking down as you run.

3. Keep your hips straight, not tilted or angled, and lift your knees only slightly when running for distance. Avoid the high knee lifts used by sprinters, as this form leads to quick fatigue. Take short, consistent strides to conserve energy.

4. Allow your arms to hang loose. Keep them close to your body and avoid too much motion or swinging. Keep your wrists and fingers loose; tension in your hands leads to tension in your posture.

Tags: Keep your, distance running, keeping your, straight spine, tension your, when running, your body

Deal With Loneliness During New Year'S Eve

Don't feel left out of the party; create your own celebration.

The end-of-year holiday crush provides many opportunities to socialize in festive holiday celebrations to send off the old year and usher in the new. Sometimes, though, you may find the non-stop party is a stark reminder of what you don't have. Perhaps you just got out of a relationship, moved to a new town, or you simply don't feel comfortable in a crowd. When the marketing push for parties, celebration and that all-important kiss at midnight makes the pangs of loneliness take on a sharper edge, you can take steps to reduce the sting.

Instructions

1. Ditch any preconceived notion that New Year's has to be the same experience for everyone. No law is on record that everyone must celebrate the holidays any specific way, so however you decide to spend it, even if it is by yourself doing nothing at all, is perfectly acceptable. By ripping the expectations from the idea of New Year's Eve, you realize it's just a day like any other, which leaves you free to do whatever you normally like to do.

2. Make a contingency plan that takes into account what triggers your loneliness. If you have friends who are couples, it may emphasize the loneliness by making you feel like a "third wheel," if you are asked to tag along on their celebration of New Year's. Instead, join a singles group to learn something new, which shifts the focus from established relationships toward the excitement of meeting new people.

3. Celebrate being unencumbered. Being alone doesn't mean you have to be lonely. Shift your perception toward something more positive, such as indulging in a "you" day. Pamper yourself as a way to take a breather from the hectic pace of the holidays. Take a spa day, get out of town for a change of scenery, or just treat yourself to a relaxing night at your place eating take-out or listening to your favorite music.

4. Think outside the box to come up with a new tradition to take the place of any old or ordinary ones. Use this opportunity to reach out and make a difference in your community. Volunteer or join a crisis hotline. By doing so, you will remind yourself you are a significant presence in the universe. It will also remind you to appreciate those things in your life you may be taking for granted, which replaces loneliness and yearning with self-respect and gratitude.

5. Talk it out. Burying your feelings and putting on a happy face just because everyone expects you to be cheerful only exacerbates those feelings of loneliness. Instead, talk to close friends or family, or perhaps join a support group. Once you realize you're not the only one who feels this way, you'll feel less alone.

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Clean A Coke Spill Off A Sofa

Coke spills can ruin a sofa's appearance.

A Coke spill can quickly permeate sofa upholstery and blemish the fabric with dark stains that become more insoluble the longer they set. Like all beverages, Coke requires prompt removal from sofas to ensure full recovery of the fabric upholstery. Fortunately, there are a variety of solutions that effectively remove Coke spills from an upholstered sofa. Does this Spark an idea?

Instructions

1. Blot up the excess Coke, using white paper towels. Absorb as much of the soda spill as possible.

2. Fill a spray bottle with cool water. Spray the Coke stain with the water, lightly moistening the upholstery. Let the water permeate the dark soda stain for 1 minute.

3. Blot the moistened Coke stain with a fresh paper towel. Absorb as much soda as possible.

4. Inspect the sofa upholstery for Coke. If the dark spill stain remains, add 1 tablespoon of non-bleach dishwashing soap to a container, and add 2 cups of cool water to the container.

5. Stir the dishwashing soap solution until thoroughly mixed. Moisten a white cloth with the mixed solution.

6. Blot the remaining Coke with the moistened cloth until the dark blemish dissolves. Fold the cloth frequently while blotting so you're always using a clean portion of the cloth.

7. Dampen another cloth with cool water. Tamp the previously Coke-stained upholstery until thoroughly rinsed. Flush out the detergent residue.

8. Blot the moisture off the sofa's upholstery, using a white towel.

Tags: cool water, sofa upholstery, Absorb much, Absorb much soda, cloth with