Eat And Drink While Trail Running

To avoid running out of energy - or "bonking" - on a long trail run, eat and drink as you go.

Instructions

1. Size up the trail before you go. If it's exceptionally long or challenging, you should make eating and drinking as you run a major priority.

2. Prepare before your run. Drink at least a liter of water and snack on high-carbohydrate foods like fruit and energy bars up to 2 hours before you run. Sip a cup or two of water right before you hit the trail.

3. Carry water on your run. Try holding a small water bottle in your hand or stashing it in a hiker's fanny pack. A lightweight backpack hydration system can prove handy on very long runs.

4. Carry food. Energy bars can be tucked into pockets or into the same fanny pack or hydration backpack that holds your water.

5. Sip water as you run, before you become thirsty. Drink every time you're on an easy section of trail or stop to rest. Drink more water during strenuous runs and on runs at high altitudes.

6. Try not to drink or eat while running on difficult sections of trail, such as rocky or wet sections, or places where roots stick out of the ground. Instead, stop running, run in place or wait until you reach an easy section where you're not likely to trip.

7. Nibble at food such as energy bars or dried fruit every 15 minutes or so. Chew thoroughly to avoid choking and to aid in the digestion process. Think of it as gas for your high-performance, all-terrain, two-legged sports machine.

8. Continue to drink water and eat water-rich foods such as oranges and apples after your run.

Tags: easy section, energy bars, fanny pack, your Drink

Build Mental Toughness For Runners

Improve your running endurance.

Running can be a physically and a mentally challenging sport. People that are successful runners tend to have focus, vision and resilience. Fortunately, you can build up that mental toughness and learn to be the best runner you can be. Much of it involves changing your thinking patterns. Learn build mental toughness and excel in the sport.

Instructions

1. Spend 10 minutes each day visualizing your running goals. Sit in a quiet room, close your eyes and take three deep breaths. Create the image in your head of yourself running faster or completing a marathon. Visualize being mentally tough and pushing through to reach your goals.

2. Cultivate a positive outlook. Instead of focusing on injury, potential injury or perceived failure, focus on the things that you can control. Believe in your ability to reach new heights in your running.

3. Get enough sleep. One way to build up your mental endurance is to keep your mind sharp and rested. Sleep at least eight hours per night.

4. Stay in the present while running. Do not focus on earlier races or the challenges you may face towards the end of the race you are running. Thinking about the future too much can make you feel anxious.

Tags: your running, mental toughness

Calculate Rise & Run

Slope can be used in any number off applications - business models, how steep a road is, and acceleration to name a few. Before the slope can be found, knowing find the rise and the run are a must. Rise is the vertical change from Point A to Point B. Run is the horizontal change from Point A to Point B. This guide will teach you calculate rise and run.

Instructions

1. Determine the height at point A and point B. If you are using a coordinate plane, the height is equal to the y-value of each point. Otherwise, measure the height of the subject at points A and B.

2. Subtract the value of point B from the value of point A. This number is how much it has increased or, if the number is negative, how much it has decreased over the given distance.

3. Find the x-coordinates of points A and B using the same points as you did for the rise. If you are not using a graph, measure the distance between points A and B.

4. Subtract the x-value of point A from the x-value of point B. This is the run.

5. Once you have found the rise and the run, you can find the slope. Divide the rise by the run and that is the slope.

Tags: change from, change from Point, from Point, from Point Point, point from

Calculate Run Rates

A run rate is a projection that estimates how much a company will earn over a period of time. Usually, a company will take results from its first-quarter returns and estimate how well the company is projected to do over the rest of the year. Sometimes companies project for more than one year with that same data.

Instructions

1. Take a sample number from your company's revenue filings. The larger the sample, the more accurate the run-rate projection will be, but run rates can be found with as little as one quarter's worth of revenues. For our example, a company's earnings in the first quarter are $2 million.

2. Project that sample over a year's worth of time. For example, if you are taking revenues from two quarters, you will multiply that number by 2 to get projections for a full year. If you are taking revenues from one quarter, you will multiply that number by 4 to get projections for a full year. In our example, since we took one quarter's worth of revenues, multiply that by 4 to get a total of $8 million. That is your one-year run rate.

3. Multiply your run rate for however many years you want to project. If you just want to project the one year, use the number from Step 2 as your run rate. However, if you want to project your numbers for three years down the line, multiply your number by 3. In our example, the company's three-year run rate is $24 million.

Tags: multiply that, want project, company will, example company, full year

Connect Multiple Tvs To The Charter Cable Service

Connect multiple TVs to Charter with coaxial cable and a splitter.

Your cable connection is one that splits from a single line that you share with your neighbors. The connection is split up in the cable box that spouts up from your neighbors lawns. Connecting multiple TVs to your Charter cable service is a matter of splitting the signal and connecting the cable wire to the TV. Once this is done, you can enjoy watching your cable TV shows from multiple TVs in your home.

Instructions

1. Plug the cable wire that runs from the wall into the cable splitter with the single side. The single side of the splitter is where the original cable signal must enter the splitter.

2. Connect two coaxial cable wires to the cable splitter, one on each end of the splitter. The cable signal is split within the splitter and released out both connections. This is the same basic concept that Charter uses to connect your neighborhood.

3. Connect each of the two ends to a different TV by plugging the cables into the "Antenna In" ports of the TV. The TVs are able to operate independently without displaying the same channels. Change the cable channels for each TV on each TV.

Tags: cable splitter, cable signal, cable wire, coaxial cable, multiple your, single side

Find Minnows In Winter

There are many different types of minnows that can be caught and used as bait.

Although it is believed the best time for fishing is during the spring and summer months, winter can be a very productive time to fish. Most fish that are good to catch enjoy going after minnows because that is usually what is left for them to eat in the winter months. Like the bigger fish, minnows slow down and find the habitats that work best for them throughout the winter months. Many fishermen claim their largest catches have been during the winter months using minnow bait.

Instructions

1. Locate a small local lake. Small lakes are good fishing sources in the winter time because their temperatures will fluctuate faster and bring the fish closer to the surface. Fish will be wherever the warmer temperatures are.

2. Find out if the lake has a spring and then search where the spring is. This spring will be at least 10 degrees warmer. The minnows will usually not be directly on top of it because the water from there is a liquid form of oxygen. The fish will be close to this spring, though, to enjoy the warmer water.

3. Go to the lake on a sunny, mild winter day and go to where there is a dam or any shallow water. The sun will warm that water and minnows will be there taking advantage of the warmth.

4. Use a surface temperature meter to measure the temperature of the water. Where the surface temperature is warmer, the water will be warmer and minnows should be there.

Tags: winter months, minnows will, surface temperature, warmer minnows, warmer water

Connect A Hose Bib

A garden hose showing hose bib connections at both ends.

The term "hose bib" is a generic term covering boiler drains, wall faucets, wall hydrants and sillcocks, the name plumbers use for a faucet mounted on an exterior wall. A sillcock or wall faucet is a common source of water for lawns and gardens. A sillcock has a 3/4-inch threaded exterior. This is the male part of the hose bib connection. The female connection has matching interior threads and screws over the male threads. Lengths of hoses are similarly connected by hose bibs. A garden hose typically has a male connection on one end and a female connection on the other. Does this Spark an idea?

Instructions

1. A hose connected to a sillcock.

Place the female end of the hose over the sillcock on the wall and turn clockwise until it tightens. The female end of the hose connection has a rubber washer. Tightening the connection compresses the washer and makes the connection water-tight. To disconnect, turn counterclockwise.

2. Two lengths of hose connected by a hose bib.

Place the female end of a hose bib between two sections of hose and tighten it the same way you did when you connected the hose to the wall faucet.

3. Attach the drain hose to a hose bib on the boiler the same way you do for a sillcock or the connection between hoses. Do not screw the female connection on any harder than is necessary to get a drip-free connection. If you cinch it too tightly you can damage the interior washer.

Tags: connected hose, female connection, female hose, connection female, connection female connection, garden hose, hose connected

Chew More For Weight Loss

Chewing food properly can help with weight loss.

Chewing food properly may aid your digestion and help you lose weight. According to the U.K.'s National Health Service, it takes time for the brain to register when your stomach is full. By eating more slowly and chewing your food more you give your brain the chance to catch up with your digestive system. WH Foods tells us that chewing also relaxes the lower stomach muscle, which enables food to pass into the small intestine. This makes your digestive system more efficient so you'll be able to eat less and get more nutrients from the food you do eat without getting bloated.

Instructions

1. Chew your food until it is small enough and dissolved enough to be swallowed easily. There are no set guidelines for the number of times you should chew items, as different foods and different quantities will need different amounts of chewing. According to WH Foods, if you can tell what you're eating from the texture, then it requires more chewing.

2. Slow your eating speed to help you chew your food properly. If you're in company, aim to match your eating speed to the slowest person at the table. Put your cutlery down between each mouthful to slow your eating and increase the amount of chewing you do.

3. Avoid eating in front of the TV or with other distractions, as this can interfere with your ability to focus on chewing your food. By removing distractions you can focus fully on enjoying your meal at a regulated pace, which makes it easier to chew the food properly.

Tags: food properly, your food, your eating, Chewing food, Chewing food properly, chewing your, chewing your food

Decipher Dress Code For A Wedding

Decipher Dress Code for a Wedding

Ever feel under-dressed, over-dressed or just plain "off" on your style. Here's a good guide to dressing your best for a wedding. Does this Spark an idea?

Instructions

1. As a general rule, do NOT wear white to a wedding. That shade and style is reserved for the bride and/or her wedding party and sometimes, can be reserved just for the wedding staff...avoid all complications by eliminating this color selection.

2. Always dress for the season and hour of the wedding/reception. A spring wedding in a vineyard opens the closet to light dresses and sandals; a summer wedding on the beach or boat may require casual wear and sensible shoes, while a winter evening wedding dictates warm clothing with outerwear.

3. Take hints from the invitation. Day weddings are usually a bit more casual; stay away from long gowns, tuxedos, sequins and heavy beading. Opt for knee-length dresses and skirts and lighter colored suits and ties.

4. Day weddings and receptions held outdoors open the closet for accessories to be added; they can, after all, be left in the car if you feel out of place with them. Add hats, sunglasses, headbands to aid with weather and sun issues and remember to wear shoes that permit outdoor walking.

5. Evening weddings or afternoon weddings with evening receptions are the time for cocktail dresses and darker suits and ties. Knee-length or longer are acceptable lengths for dresses with a semiformal cut and fabric. Colors and patterns are fine to wear, but try to keep colors muted; green is great, but neon won't work.

6. Black tie affairs usually mean formal attire is required. Though not necessary a long gown and tux, just something that is elegant and respectable.

7. Remember to respect the wishes or the bride and groom, as well as any religious rules. Some places or worship require head and shoulders to be covered, others desire shoe removal or other protocol. Inquire or research for the event.

Tags: Code Wedding, Decipher Dress, Decipher Dress Code, Dress Code, Dress Code Wedding

Cut Your Own Hair Layered In A Vshape

Restore your hair's health by cutting layers and freshening the ends.

You don't always have to wait for your hairstylist to be available to cut your hair. When you know cut your hair yourself, you can do so in the comfort of your own home and without delay. A V-shaped layer haircut is ideal for the person who wants a layered look, and a style that adds volume and dimension to the hair. The key to accomplishing a V-shaped layered cut is to make the very back of the hair end in a point, and the hair on the sides gradually descending into the point. Does this Spark an idea?

Instructions

1. Brush your hair thoroughly with a brush. Detangle the strands. If you have knots in your hair when attempting to cut a layered V-shape, you can end up with layers that are not balanced.

2. Bend your torso forward to let your head and your hair dangle down. Brush the hair forward so that you are brushing the underside of the hair from the nape of the neck to the ends.

3. Set the brush down. Keep your face looking down to the floor so that your eyes are over your feet. Gather your hair with your hands, pulling the hair forward and down. The front of your hair will be closest to you in the bunch that you create, and the back of your hair will be farther away from you.

4. Slide your hand down the bunch of hair toward the end, until you reach the point that you want to cut.

5. Hold one hand securely around the bunch of hair. Decide how wide or narrow to make the V-shape. If you make a blunt cut with the shears that is straight across, you will have a wider V-shape. If you angle the shears from the top front of the hair down facing your hair, you will have a pointier V-shape with shorter layers in the front and longer layers in the back.

6. Cut the bunch of hair in the direction that you want for the v-shape. Do not move your body. Hold as still as possible so that the hair comes out evenly. Start by cutting the hairs closest to you and working outward toward the back.

7. Flip your hair and your torso back up. Let your hair fall flat against your back and examine the layers and V-shape. Trim any uneven strands that stand out.

Tags: your hair, bunch hair, hair will, your hair will, back your

Camp At Moose Walk Atv Trail In Minnesota

You can play on an ATV and camp at the same time.

While you cannot camp on the Moose Walk Trail specifically, the ATV trail connects with the Red Dot trail system. This set of trails has camping accessibility throughout the Finland Forest where the Moose Walk Trail is located. You can ride your ATV on the trail system and pick exactly where you wish to camp during the open season, mid-May through the end of November.

Instructions

1. Call the Finland campground and find out the availability of the camping spots. You can contact the Minnesota Department of Natural Resources in order to obtain this information.

2. Make a reservation for the nights you would like to use the campground. There are many trails in the area so you might want to stay more than one night.

3. Pack up your vehicle with the ATV's as well as all your camping gear. Be sure to bring plenty of water and food for the days you will be out in the woods.

4. Park at any of the parking areas located by the trails. You can park where you will be camping or you can start from the other end of the trail and load your ATV up with your camping gear.

5. Set up your tent and make sure you have everything you need. Try to get your camp set up before dark so you can clearly see the area where you are assembling your tent. It is easier to set up a cooking space and get your bearings if you are doing so in the daylight.

6. Ride your ATVs around all the trails. Bring a printed copy of the map so you can use it to navigate your way.

Tags: Moose Walk, Moose Walk Trail, Walk Trail, camping gear, trail system, your camping, your camping gear

Cope With A Long Distance Relationship In The Military

Military Man

Service members often spend long periods of time away from home, whether it's for training exercises or actual deployments. Long distance relationships can be difficult enough, but if your loved one is constantly in danger it can make everything even more stressful. You can still culminate a loving relationship long distance, but it does take some dedication.

Instructions

Cope With a Long Distance Relationship in the Military

1. Do not place blame on the deploying service member. In most instances, the military person does not have a choice whether or not to deploy and in most instances would much rather stay home. If you spend the entire time the service member is away complaining about how you were left alone then you will only wind up making everything more difficult for the two of you. Trust that the deployed person is already going through enough stress and does not need you to make it even harder.

2. Stay in contact with your loved one. Some military installations have special programs allowing service members to periodically call loved ones at home for free, even if the service member is temporarily stationed somewhere remote. E-mail is a fantastic means by which to stay connected to your deployed love one, and you should make a point of sending mail out once in a while because most service members agree that although e-mail is great, nothing beats an actual handwritten letter or a care package.

3. Stay upbeat and positive when you do get a chance to talk with your loved one. This is certainly not to say that you should be fake, but you should not make the conversation all about how miserable you are. Remember that the service member is not in any position to be able to lift the burden you feel, and in fact may be dealing with life-threatening situations daily. The fact that you're a little lonely may pale in comparison to what your loved one is going through. This is your time to be strong and to help your loved one by holding down the fort at home, so to speak.

4. Don't cheat. The temptation may be great, especially when you combine the loneliness and frustration you feel with your loved one being gone, but if you find the urge to play the field too great then break off the relationship with the military person before you venture out and start dating other people. Remember that your loved one is serving the country and risking life and limb in order to grant you the freedoms you enjoy. Cheating on someone in this position simply because you're lonely is a really low thing to do.

5. Join a support group and rely on your friends and family until your loved one can return. Most military installations offer social groups for people who have deployed loved ones, and you may find that joining one of these groups introduces you to many other people in the same situation as you. Remember that you should still go out and have fun while your loved one is deployed because you don't want to spend your days brooding over how lonely you are. Finding people in the same situation as you can be a big help.

6. Stay busy! Look for volunteer work, get your house cleaned out, or take a few classes. The time will go by quicker if you are engaged in a variety of activities.

Tags: your loved, service member, Remember that, with your, with your loved

Find Expected Value In Business Management

Expected value is a type of statistical analysis used in management to make business decisions. The concept of expected value assigns statistical probabilities to various outcomes within an event. By then comparing the expected value of different events, management can make better business decisions, including selection of the event that has the highest expected value.

Instructions

1. Calculate the expected value of Event A for a business. For example, assume a business wants to purchase new retail space and has three options, or events. Space A has a 40 percent probability of generating sales of $100,000 and a 60 percent probability of generating sales of $60,000. Multiply the probability of each occurrence by the expected result and add the sums. Continuing the same example, ($100,000 x .4) + ($60,000 x .6) = $40,000 + $36,000 = $76,000. This figure represents the expected value of moving to space A.

2. Calculate the expected value of Event B for a business. Space B has a 35 percent probability of generating sales of $85,000 and a 65 percent probability of generating sales of $75,000. Multiply the probability of each occurrence by the expected result and add the sums. Continuing the same example, ($85,000 x .35) + ($75,000 x .65) = $29,750 + $48,750 = $78,500. This figure represents the expected value of moving to Space B.

3. Calculate the expected value of Event C for a business. Space C has a 20 percent probability of generating sales of $110,000 and an 80 percent probability of generating sales of $50,000. Multiply the probability of each occurrence by the expected result and add the sums. Continuing the same example, ($110,000 x .2) + ($50,000 x .8) = $22,000 + $40,000 = $62,000. This figure represents the expected value of moving to Space C.

4. Evaluate the results. Look at the expected value of each option and make a management decision based on the outcome with the highest expected value. Continuing the same example, Space A has an expected value of $76,000, Space B has an expected value of $78,500, and Space C has an expected value of $62,000. Looking at the highest expected value, the business should purchase retail space B.

Tags: expected value, generating sales, percent probability, percent probability generating, probability generating, probability generating sales, expected value

Enhance Brown Eyes

Day or night will determine the level of contrast.

When it comes to makeup, brown-eyed girls have a lot of freedom. Since brown is a fusion of primary colors blue, red and yellow, it isn't limited to one complimentary shade -- and it's more important to select colors that work well together. Blend warm tones like mauve, gold and brown, or cool tones like blue, silver and black. Enhancing brown eyes can be done simply with light strokes of color, or dramatically with lots of smoky contrast. Your plans for day or night typically determine the best colors and techniques. The key ingredients to brown-eye enhancement are shadow, liner and mascara. Does this Spark an idea?

Instructions

1. Start with a clean palette by washing your face with a mild facial soap or eye-makeup remover and pat dry. Use an under-eye primer or lotion to contrast dark circles, and apply foundation and powder, if desired. Choose your desired color tones. Use dark hues for deep-brown eyes. Light-brown or hazel eyes look best with golden hues and mauve. Medium-brown eyes offer the most versatility and work well with nearly any color family.

2. Draw a smooth, even line over the lid of the eye just above the lash line. For daytime wear, create a thin line, increasing in thickness toward the outer corners to widen the appearance of the eye. For nighttime, create a thick line for a smokier effect. Use a cotton swab or fingertip to blend the edges of the liner into the eyelid.

3. Apply eye shadow in shades beginning with medium. Swirl your brush in the eye shadow and tap off excess. Sweep the color over the entire eyelid. Apply a darker shade for contrast just above the eyelid on the central brow bone using swirl, tap and sweep motions. Apply the lightest shade just below the eyebrow in a lighter dusting motion. Use your brush to blend the lines of color.

4. Choose mascara that complements the colors of your shadow and liner. Use black for cool shades and brown for warm shades. Day wear should be subtle. For nighttime, use more to create visibility over darker contrasted shadows. Remove the brush, rub excess mascara off on the tube opening and apply to your lashes working from the outer corners. Grab the lashes at the base and work upward with long strokes. Avoid using many strokes, which can cause clumps. Turn your brush up and use the end for lower lash application.

Tags: your brush, eyelid Apply, just above, outer corners, shadow liner, tones like

Donate Sperm In Massachusetts

For couples grappling with male factor infertility, sperm donations truly are the gift of life. As a hub for high risk pregnancies, Boston, Massachusetts is home to several hospitals that specialize in a variety of infertility treatments and options. Coupling with private sperm banks, area hospitals help hopeful couples fulfill their parenting dreams. To be a part of the miracle of life, contact a sperm bank and set up an appointment.

Instructions

1. Contact a sperm bank and ask if they are currently accepting donations. Two area firms are the New England Cryogenic Center in Newton at 617-244-4447 and California Cryobank in Cambridge at 617-497-8646.

2. Answer their preliminary questions to determine your eligibility to donate sperm. Requirements may include good health; age between 19-38; height over 5’9”; college student, graduate or working as an EMT, police officer, firefighter or paramedic, and a commitment to the full round of their donating procedures.

3. Set up and attend an intake interview. Answer questions about your health, lifestyle and personal and family medical history.

4. Go to a private collection room and produce a sperm sample. The sample will undergo analysis. If your sample meets their criteria, you will be asked to submit to a physical for further testing.

5. Undergo a physical, provide another semen sample and a urine sample and allow the bank to draw blood.

6. Wait for the results of their testing and approval.

7. Sign a contract with the sperm bank, agreeing to a schedule of once or twice a week for a period of six months to a year. Sperm banks set their own schedules and have differing donation requirements.

8. Attend your weekly sessions and produce the sperm for donation at each appointment.

Tags: sperm bank, produce sperm

Determine If You'Re Regular Or Goofy Foot

In snowboarding, surfing and skateboarding, you're a 'regular

foot' if you keep your left foot forward, a 'goofy foot' if you keep

your right forward. Here are three ways to tell which you are.

Instructions

1. Put forward whichever foot makes you feel the most balanced, controlled and relaxed in that position. Generally, this will be the same for you from one board sport to another.

2. Lie on your stomach on the ground as you would on a surfboard, putting your hands under your shoulders as if you were going to do a pushup. Spring into a surfing or riding stance. Try it first with your left foot forward and then with your right. Whichever stance feels better is probably the right one for you.

3. Have someone give you a surprise shove from behind. Not only will your friend likely enjoy this, but whichever foot you step forward with first to catch your balance is probably the foot that goes in front when you surf, skateboard or snowboard.

Tags: foot forward, foot keep, foot keep your, keep your, left foot

Drill Holes In A Granite Counter Top

When replacing a sink in your granite countertop, you may find it necessary to drill holes for the faucets. This happens when you replace standard drop in sink with an under-counter sink. Drilling holes in a granite countertop requires the use of special diamond-tip, cutting-hole arbor saws. Hole arbor saws use a drill bit in the center and attach to your drill like any other drill bit. Diamond-tipped bits and hole saws are available at home improvement centers. Does this Spark an idea?

Instructions

1. Place piece of duct tape over the area where you want the hole. The duct tape is simply to mark on and helps to keep the drill bit from "walking" when you first start drilling.

2. Measure where you want your hole with a tape measure and mark the measurement on the tape. Take the measurement again to ensure that the hole is where you need it to be on the granite.

3. Insert a diamond-tip drill bit and hole-saw attachment into your drill. Attach a right-angle attachment to the drill to help steady the drill while you make the hole. It is important to keep the drill at a right angle during the drilling process. Right-angle attachments are available at home improvement centers.

4. Pour some cutting oil into a small metal container. Dip the tip of the drill bit into the cutting oil and place the tip of the bit on the center mark where you want the hole.

5. Squeeze the trigger slightly on the drill and apply gentle pressure to begin drilling the hole. Ideally you want to use the drill between 100 rpm and 200 rpm. If you do not have an rpm scale to adjust on the drill, squeeze the trigger no more than half way.

6. Stop drilling periodically and pull the bit and hole saw away from the countertop. Dip the tip of the drill in the cutting oil and begin drilling again. This keeps the heat down on the drill bit and prolongs the life of the bit.

7. Continue drilling until you have gone through the countertop.

Tags: where want, arbor saws, available home, available home improvement, begin drilling, duct tape, granite countertop

Fill Small Propane Bottles

Small propane tanks can be refilled instead of being exchanged.

Whether it is used to heat water for a home or used as the fuel in a fireplace, propane is used in a variety of different applications that all help improve the quality of everyday life. While many in rural settings are accustomed to seeing near homes large-capacity propane tanks that weigh hundreds and, in some instances, thousands of pounds, smaller, lighter-weight tanks are also available. Fortunately, there are processes for filling these smaller tanks in a safe and effective way. Does this Spark an idea?

Instructions

1. Inspect the propane tank to ensure that the cylinder's manufacture date or recertification date is visible. Examine the outside of the tank for defects, placing special emphasis on examining the tank for excessive rust as well as cracks and dents.

2. Ensure that the tank has all of the necessary hardware attached. In addition to an overfill protection device, the tank should have a foot ring, cylinder collar and valve collar in place.

3. Look for the water capacity specifications on the tank. The water capacity can be converted to obtain the number of pounds of propane the tank can hold. A link to a conversion chart is provided in the resources section below.

4. Find the tare weight specification on the outside of the tank. This is the empty weight of the tank.

5. Place the tank on the filling station scale. Connect the filling hose to the top of the propane tank and begin filling the tank. The tank is filled when the scale indicates that the tank's weight is the sum of the tare weight and propane capacity in pounds. In the event that capacity is reached, the bleeder valve will begin to leak fluid.

Tags: propane tank, outside tank, propane tanks, tare weight, that tank, water capacity

Donate Old Trophies

There's nothing better than the walk of fame you take to get your trophy for bowling or tiddlywinks. But after a day or two, it turns out to be kind of junky and doesn't match your decor. It's time to reduce the clutter and let others use your discarded trophy.

Instructions

1. Sort through the trophies and toss those that are discolored or damaged. Keep those you want to display or syour grandchildren. Put the others into boxes according to category, size or gender.

2. Search on your computer or take out the phone book and call your local Chamber of Commerce. Inquire about Little League teams, Boys and Girls basketball, touch football or soccer teams, or any locally supported group of kids who will need trophies at the end of the season. Contact them to see if they would like yours.

3. Contact Goodwill, the Salvation Army, Discovery Cancer Thrift and other nonprofit thrift stores. They will gladly receive your discarded trophies. There is always a run on these types of stores by groups that honor their participants with trophies at the end of the year.

Tags: your discarded

Create Your Own Running Shoes

Create your own running shoes.

Every runner knows a good running shoe is essential for a good running experience. Regular gym shoes can cause leg and knee injuries and don't support the feet properly while running. You may need to create your own running shoes that will be custom-designed to meet the needs of your feet. You can also customize your current running shoes to fit your running needs.

Instructions

1. Locate a custom shoe store. A custom shoe store can take detailed measurements of your feet. The sales associate will determine your shoe size, the mechanics of how you stand, walk and run, and your expectations from a running shoe. If you can't locate a physical store, you can visit a number of online stores that can walk you through the measurements they need to build your running shoes.

2. Research and buy insoles. Go to your local shoe store and research the various kinds of insoles/inserts that are available for runners. Insoles can help alleviate foot discomfort and change your negative running experience into a positive one.

3. Meet with your podiatrist. A podiatrist is a specialized doctor who deals with foot pain. You and the podiatrist can discuss your foot discomfort and the doctor can make recommendations and prescribe orthotics especially made for you.

Tags: running shoes, shoe store, your running, your running shoes, custom shoe

Detox After Quitting Smoking And Stay Quit

Experts and successful quitters agree! Improve your health and your chance of never smoking again with a period of detox.

Instructions

1. Water, water, water ~ It's no big secret that water is the perfect drink. It cleanses your system and helps restore moisture smoking has been robbing you of. Adding lemon juice to your water can make it more appetizing, and some believe it has additional purifying effects. If you struggle with water, try adding a little here and there. Add ice to all your beverages. Instead of chugging giant water bottles, drink one mug of water for every cup of coffee you drink.

2. Multivitamins ~ Many people in traditional and alternative health believe that smoking interferes with your body's ability to absorb vitamins and minerals. Part of your post-smoking detox plan should be a quality daily multivitamin.

3. Calcium ~ Adding calcium to your diet will also help replace a vital nutrient most smokers are lacking.

4. Exercise ~ You may not be ready to run a marathon yet, but exercising at any level will increase your oxygen levels and promote better cardiovascular health. It will also encourage water consumption and sweating (see next step). Start by walking or swimming. A little every day will help. Build up to a more demanding regimen over time.

5. Sweat ~ Sweating is on of best natural detoxifying methods available. Sweating removes toxins from your system and encourages the water consumption/waste release cycle. Whether you sit in a sauna, run a mile, or just workout at your own fitness level, sweating will help your body recover from the years of toxic consumption.

Tags: water consumption, will also, will help, your body, your system

Change A Heath Wireless Doorbell Chime

A Heath-brand wireless doorbell chime uses a radio frequency to transmit a signal when the doorbell is pressed. Similar RF frequencies in the proximity of the chime can cause interference in the signal being sent. To change the signal that's used to send the RF signal, adjust a setting on both the Heath-brand wireless doorbell chime and its doorbell module. Does this Spark an idea?

Instructions

1. Go to the fuse box and trip the circuit breaker that supplies power to the electric line wired to the Heath-brand wireless door chime. Remove the screws surrounding the chime with a Phillips screwdriver.

2. Turn the back of the chime towards you. Insert the tip of a flat-edged jeweler's screwdriver into the open compartment on the back. Push the tip of the screwdriver against one of the tabs inside the compartment. Push down on the tip to force the tab down. Repeat this with all of the tabs.

3. Place the chime back against the wall and reattach the screws.

4. Insert the tip of a flat-edged screwdriver into the seam between the push button and the base screwed to the door. Pull back on the tip to loosen the button. Pull the button off with your hands. Turn the button over. Place the tip of a flat-edged jeweler's screwdriver against one of the tabs on the back. Push the tab down. Repeat this procedure with all of the tabs.

5. Press the button back on the base. Push the button against the base to secure it. Restore the electric power.

Tags: Heath-brand wireless, against tabs, back Push, doorbell chime, down Repeat, down Repeat this, flat-edged jeweler

Determine Your Bpm

Your maximum heart rate typically decreases with age.

BPM stands for beat per minute, which usually refers to your target heart rate. The higher your heart rate, the greater effort your body puts forth. However, you should measure your target heart rate as a percentage of your maximum heart rate. Knowing your target heart rate helps you to pace yourself so you can sustain your exercise for a longer period of time. For example, if you are just starting an exercise program and you sprint down the street, chances are you're going to be exhausted very quickly.

Instructions

1. Subtract your age from 220 to find your approximate maximum heart rate. For example, if you are 56 years old, subtract 56 from 220 to get 164 as your maximum heart rate.

2. Multiply your maximum heart rate by the lower end of your target workout percentage. According to the American Heart Association, a lower end target equals 50 percent of your heart rate. In this example, multiply 164 by 0.5 to get 82 as your lower BPM.

3. Multiply your maximum heart rate by the upper end of your target workout percentage. According to the American Heart Association, 75 percent is usually the higher end, but if you have been exercising for at least six months, you may be able to comfortably exercise at 85 percent. In this example, find your 75 percent BPM by multiplying 164 by 0.75 to get 123 BPM. If you wanted to go for 85 percent, multiply 164 by 0.85 to get 139.4 BPM.

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

Calculate Bowling Average

You have finally joined a Monday night bowling league, now how do you calculate what your bowling average is? Read on to find out how it is done.

Instructions

Bowling

1. Start bowling in a league. You are a new bowler with a team and you do not have an average yet but it is relatively easy to figure your bowling average. You start by knowing that each game that you bowl has the potential to earn three hundred points. As you bowl each frame you knock down at the maximum 10 pins per frame. You add up how many pins you have knocked down during the entire game.

2. Continue bowling after you have completed the first game. Write down your score from the first game. You will have to bowl at least three games the first evening to get a starting average

3. Finish bowling your first three games. Assume that you bowled a 150 for the first game, a 120 for the second game and a 180 for the third game. You will use your calculator to add up the three scores. You have a grand total of 450 points for the first three games.

4. Divide: As stated above you have bowled a total of 450 points, these are the total of the pins that you knocked down while you were bowling. You will then take the total number of games that you bowled, which in this case is three games, and do some basic math. Divide 450 by three which gives you an average of 150 points per game.

5. Increase or decrease your average as you continue to bowl each week. he following week when you go back for your league play, assume that you have a total of 400 pins for the three games that you have bowled that evening. You will then add the 400 pins for the current night together with the 450 pins from the previous week to reach a grand total of 850 pins. You have now bowled a total of six games, three from the first night and three from the current night. You will divide the 850 pins by six for an average of 142. The process continues throughout your league play, adding the total number of pins you have scored and dividing them by the total number of games you have played.

Tags: three games, first game, have bowled, pins have, total number, total pins

Clean Running Shoes

Running shoes should be considered more of a sports equipment than an object of fashion. Yet there is many good and practical reasons to keep your shoes clean. If you are not sure clean running shoes without permanently damaging them, this article should offer you several safe and proven methods to do so. Moreover, depending on how you clean your running shoes you can also learn about the limits of a particular cleaning method.

Instructions

1. CONSIDER WHY DO YOU NEED TO CLEAN YOUR RUNNING SHOES

Some runners may not think about it this way, but there is several reasons to clean running shoes. Depending on the way how and how much your shoes got dirty, you should choose the appropriate cleaning method. I would say that the dirty running shoes can be divided in four basic categories or their combination:

* STINKY RUNNING SHOES - this is a result of your feet sweating inside

* DUSTY RUNNING SHOES - common to all trail runners, fine dust just penetrates the mesh covering your toes, sneaks in the shoe around your heel, simply gets everywhere

* MUDDY RUNNING SHOES - here and there you step into a mud puddle, or have to cross wet lawn. The mud is basically just on the outer surface of the shoe

* SWAMP RUNNING SHOES - if you enjoy running on a dark side and participate in races like Dances with Dirt when you run miles in swamps with sections of waist deep black stinky mud then this is your case.

Now you have to consider that your shoe has only certain useful life time, and if you choose too often too brutal cleaning technique this life time can be significantly shortened. On the other hand keeping your running shoes dirty can also significantly contribute to tear and wear. Therefore judge wisely clean your running shoes.

2. CLEAN STINKY RUNNING SHOES

Bad odor of your running shoes is a direct consequence of fungus and bacteria living in your shoes of the sweat and skin particles your feet left there. These little creatures enjoy moist and warm environment and thus summer is usually perfect season. Bad odor may be the only harm to your shoes, but quite honestly you are asking for troubles in terms of athletes foot or other fungal infections. You may significantly reduce the risks by venting your shoes and letting them dry after each run, or using special anti fungal sprays. But the organic debris these fungi and bacteria so love will just keep piling up in your shoes. The best is then to wash your shoes in a washing machine from time to time. Yes, you read correctly, you should wash your running shoes in a washing machine. The idea is that you really want to flush your shoes with something which will dissolve all fatty residues such as skin particulates. You also want to flush out the dirt from the all the tiniest pores and scratches of the shoe cushioning and mesh. Thus washing your running shoes in a washing machine in warm (NOT HOT!!!) water with some "not-so-aggressive" detergent is the best option. Your running shoes will come out without any harm as new. Concerning the detergent, do not use anything with bleach, probably the best would be something organic. I use baby detergent. Do not tumble dry your shoes, and do not blow any hot air on them. Do not let them dry on a direct sun. Just put them on a dry place, stuff them for a couple of hours with old newspapers. After removing the newspapers, let the shoes open as much as possible. They will be dry before your next run. If you stick with warm water, gentle detergent, some "regular" washing cycle and natural drying your shoes can be washed in washing machine easily at least once a month. Your feet will thank you.

3. CLEAN DUSTY RUNNING SHOES

It can take just a single trail run during summer and your shiny white running shoes will look like you just ran through a dust storm. Most likely you wont be able to simply dust the shoes off, since the fine dust penetrated all the fabric on your shoes and is now deep in the fabric and cushion texture. Very likely when your running shoes were also wet from your sweat in which the dust particles nicely dissolved and were absorbed by all the soft material your shoes are made of. If you keep running with such shoes, you increase the pace of wearing out the inner environment of the shoe. You may be also more prone to blisters, since with each step there will be some dust particles coming out of the shoe fabric into your socks and then on your skin. The cure is simple - the dust needs to be flushed out. Of course you can throw your shoes into the washing machine, and with gentle approach described above you will get good, but very rarely perfect results. However, my personal experience is that in case of this really fine dust the better method clean such running shoes is to run in the rain. This cleaning method is only for hard-core runners who don't mind to get soaked. But running on a clean solid concrete or asphalt surface from one water puddle to the other will get your shoes clean better than the washing machine. It is the dynamics of each stride which pretty much compresses and expands the shoe with your stride frequency, flushing more and more dust each time your feet hits the ground. Regular running in rain is surely not for everybody, but most of the runners would be surprised by themselves when they would actually try it. Most of them would really enjoy it ... and their shoes would shine like new again. Moreover, running in rain is not only gentler to your shoes, but is also more environmentally friendly than the greenest washing machine.

4. CLEAN MUDDY RUNNING SHOES

Sometimes it is unavoidable to step into wet dirt, mud hole or just run across a muddy piece of road which is just being repaired and does not have any hard surface yet. Very likely you will pick up quite some quantity of mud on your shoes and it may feel like wearing some additional dumbbells. As long as the mud stays just on the soles or its sides you don't really care. It wears of quickly. But clean your running shoes if this mud is splashed over the fine mesh of your running shoes ? Or what if you sink so deep that virtually all the toe cap gets covered by mud ? Do not panic, thick mud usually does not penetrate the fabric of the shoe. If it does, then it never gets so deep like the fine dust. The easiest way to clean the shoes is just let the mud dry and then gently brush it off. If there is still a bit left, and the shoe does not shine as new, then washing machine will do the job even without any additional detergent. Please, never throw your muddy shoes right into the washing machine. Chunks of mud may contain grains of sand even small stones which can damage your washing machine. Use the brush first, then washing machine. If you don't want to bother with either of these cleaning processes and you don't live in a desert, you can again clean your shoes very efficiently by running in the rain.

5. CLEAN SWAMP RUNNING SHOES

This is an extreme case of running shoe soiling. You should never face such a problem unless you consciously crossed the line to the dark side of running. Swamp running shoes are shoes which were used in races such as Dances with Dirt. In this running legend most of the race goes on trails through the swampy wetlands surrounding Hell in Michigan. The course leads you through sections with waist deep black oily disgustingly smelly mud. When you get out, depending on your body height, you are covered with half inch thick layer of black stinky pulp from toes to waist, breast or even neck, and you have hard times determining if the bulk of mud at the end of your leg still contains the shoe or not. This is a very different mud than you are used to. It somehow does not dissolve that well just in pure water, and regular detergents do not penetrate well any shoes hardened by this sort of mud. Your best chances are to use some power washing equipment and virtually get the mud out of your running shoes by brutal force. Folks at Dances with Dirt know it, so following the most legendary swampy part called "This sucks!" there are several volunteers with ready power washers. But if that is not the option (for whatever reason) you do best to try to clean your shoes RIGHT AFTER THE RUN where you so heavily trashed them. If you let the mud dry or soak more into the fabric of your shoe, then you can never get the rotten smell out of them and very likely you will get some nice exotic fungus between your toes. In any case, after you washed your shoes the best you could, presumably in some nearby lake, river or stream, wrap them then in a plastic bag so they CAN'T dry. You want to keep them wet as much as possible, until you get home and you throw your badly injured running shoes in a warm and soapy bath of your washing machine. Be generous with the detergent and use warm water for sure. I still would hesitate to use hot water, but it may be the only option. Dry as usual, I will repeat myself, but the dryer or hot air is a no-no. As you can imagine these are the most drastic cleaning methods. Your shoes will survive, but I would not recommend to repeat more than once within the useful lifetime of the shoe. Runners who anticipate such extreme terrain usually switch shoes before and after the sections with these swamps and run through them in older running shoes.

Tags: your shoes, washing machine, your running, running shoes, fine dust, your running shoes

Develop Good Relationships With The Media For A Nonprofit Organization

Develop Good Relationships With the Media for a Nonprofit Organization

Developing good relationships with the media is vital to nurturing the right kind of image for your nonprofit organization. Good visibility brings more grant dollars and improves the success of your fund-raising events.

Instructions

1. Get a media list that includes all the print, radio and TV outlets for your community. Create a database of the contact information - this will be your lifeline to your media friends.

2. Create a concise but complete press kit in which you introduce yourself, your organization and its mission statement. Include complete contact information for you and other members of your group with whom an editor or producer might want to get in touch.

3. Find out which editors, producers or writers will be especially interested in your group's activities and send the press kit to these people by name.

4. Follow up the press kit with a phone call. Try to set up a face-to-face meeting - so that the editor or producer will associate a person with the name of your organization.

5. Send a letter or press release at least once every quarter. If you send a public service announcement (PSA), time your campaign for when the outlet isn't sold out with paid advertising. You will be more likely to get on the air when people are viewing or listening.

6. Organize a media day if your nonprofit has a physical location and there's a reason to invite the media. For example, if your group caters to the elderly, invite a local second-grade class to serve them lunch. Offer tours of the organization.

7. Count on inviting the media right after your organization has just opened its doors. Have a ribbon-cutting ceremony. Invite a local congressperson to attend. Media people need a reason to come to your organization; don't waste their time.

8. Invite members from the media to sit on your board of directors. Don't leave out any medium - invite TV, radio, Web site and print reporters, editors and producers.

Tags: your organization, your group, contact information, Develop Good, Develop Good Relationships

Build Your Stamina In Two Weeks

Build stamina with consistent exercise.

Over a period of time, exercise increases stamina and reduces fatigue, according to "Fit To Be Well: Essential Concepts." Anyone who takes his exercise routine seriously will build up stamina and endurance the more he works out. Following the same basic exercises will not only help the body gain stamina, but it will also lead to muscle memory, making the routine easier. This is why most fitness professionals suggest switching up fitness plans to confuse the muscles.

Instructions

1. Depending on the routine for which you are trying to build stamina, pick an appropriate fitness act and begin doing it at a minimal rate. To build up stamina for running a 6-mile, or roughly 10-kilometer, race, start by running a mile for three or four days. Normally this process of building stamina is stretched out over a longer period of time, but for a quicker stamina build it is important to take fewer days to get there, instead of the normal weekly intervals that are recommended.

2. Add on another mile for the next three days. Run at a higher speed as well. Running in intervals at this point can also help keep the body from getting bored, by adopting muscle confusion. Run for the first five minutes, then walk for two, then run again. This will also help build up the body's endurance by teaching the muscles to expect the unexpected, according to "Structure & Function of the Body."

3. Run 4 miles for the first half of the second week, and then 6 miles for the second half. By this point the body should more easily be able to run this distance at whatever speed is chosen. Follow this formula for any sport and fitness that is chosen, but starting out slower for a counted number of days and adding on speed and amount as days increase.

Tags: also help, build stamina, period time, this point, will also

Dress After Childbirth

Your wardrobe may have been fabulous at one time, but after the birth of your baby, your closet looks depressing, at best. Getting dressed to leave the house can be dreadful; none of your clothes fit and you feel terrible. Learn ways to dress that flatter your new figure and make you feel great after having a baby.

Instructions

1. Go shopping. These are probably the best words you’ve heard since “you’re pregnant," but it’s true. You need to ditch the old clothes and get some new threads. Buy clothes that match your new body. Your old clothes may not flatter your new body type so take advantage of the situation and purchase clothes for the new you.

2. Wear your pre-pregnancy clothes if they still fit and flatter your new body type. You may notice some new curves and “that little something extra” that you didn’t have before. Only continue to wear the clothes that you don’t have to pull and tug at for them to fit properly. If you have to constantly adjust yourself and are not comfortable in what you are wearing, odds are other people can tell as well.

3. Wear long tunic-like tank tops if you want to continue to wear your pre-pregnancy shirts. Long, fitted tank tops can firm your tummy and give a slimming and form flattering appearance. Be sure to match your tank with the color shirt that you are wearing over it so that it flatters your outfit as well. Long tanks look great with fitted straight leg or skinny jeans!

4. Try wearing a body shaper if you are still a little self conscious about the appearance of your stomach, even under clothes. Body shapers function like long tank tops, offering a slimming support under those tight shirts. It is thought that body shapers and girdles can even help to bring all of your organs back into place faster and assist in toning your tummy. Some new mothers swear by them and I’m sure you’ve heard your mother suggest it a time or two.

5. Avoid colors and patterns that draw attention to you’re the different parts of your body. Try to stay away from wearing all one color. Don’t wear horizontal stripes or really big patterns up top, this draws a lot of attention to your midsection.

6. Stay away from really loose, frumpy clothes. They don’t do a new mother any justice. It looks like you’re trying to hide something. Feel confident about what you put on your body.

Tags: your body, flatter your, tank tops, away from, body type

Cool In A Humid Climate

Summer days can be exceptionally humid.

Air is partially comprised of water vapor. Humidity rises with an increase in water-vapor percentage. The tropics -- and locations at high altitude -- are typically humid. Humidity might lead to heat stroke and heat exhaustion; cooling down is important for your health and comfort. Your body might require two weeks to acclimate itself to humid conditions..

Instructions

1. Stay in an air conditioned environment. Shut window blinds to block extra heat. Avoid being outdoors, particularly during hot afternoons. Stay in the the shade when outside. If you exercise outdoors, gradually increase the intensity.

2. Dress in light, loose clothing. Avoid layers, heavy fabrics and snug-fitting clothes. Wear a hat when outside.

3. Drink 1 qt. of fluid every hour. Avoid caffeine and alcohol; the substances cause the body to deydrate.

4. Watch for symptoms of heat exhaustion and heat stroke. These include headache, nausea or vomiting, disorientation, clammy skin, excessive sweating, red skin, fever and seizures. Drinks with sugar and salt might combat heat stroke in certain situations. Call an ambulance if symptoms don't wane with cooling methods.

Tags: heat stroke, heat exhaustion, when outside

Buy Clothing For Tall Women

Tall women often have a tough time finding clothing that fit well because clothing made specifically for them typically aren't carried by department stores. It’s worth seeking out clothing made especially for tall women to prevent buying ill-fitting garments. However, there are a few tricks tall women can use to buy clothing they like and that look good even when shopping at department stores.

Instructions

1. Consider body type when buying clothing for a tall woman. Some tall women have long torsos and others are tall because they have long legs. Discerning body type will help make it easier to get clothing that fit. For example, a woman with a long torso often needs tops and blouses that run longer through the body if she wants to tuck them into pants.

2. Find out what a tall woman’s inseam measures. Clothing manufacturers typically make pants for tall women that have inseams running from about 32 inches to 36 inches. Some pants even come un-hemmed so that the purchaser can have them hemmed at the length she desires.

3. Try on clothing not specifically made for tall women if you are making a purchase for yourself. Some designer clothes are made with a more generous cut that includes more length in sleeves and pant legs that tall women need. Therefore, you may not have to pass on an item you like just because it wasn’t made for a tall woman.

4. Look for regular-size pants with cuffs or pants with a generous hem if you’re in a pinch and have to shop at a store that doesn’t carry tall clothing. The cuffs can be lowered or the hem can be let out to make the pants long enough to accommodate your inseam measurement.

5. Buy blouses with cuffs or rolled sleeves for tall women who also have long arms. Cuffs and rolled sleeves can be rolled down to make the sleeves long enough in such cases. Additionally, blazers and jackets that have sleeves too short for a tall woman can be made to look longer by allowing blouse cuffs to peak out from underneath them.

6. Purchase jeans that are at least 1 inch longer than you would typically buy. Denim is often thicker and stiffer than other pant fabrics, and it has less drape, which can affect length. Tall women with long legs will often need more length in jeans to make up for these denim characteristics.

Tags: tall woman, have long, tall women, tall women, body type, clothing made

Develop My Own Film For The First Time

Many photographers process film at home

Most photographers at some point in time will process their own film at home. Processing film is all about time and temperature. If you have the right film, in the right chemical at the right temperature then it will be developed correctly. Processing black and white film at home is the easiest and usually the first place to start. Color film and slide film have a few more steps in the process and the chemicals used are more toxic, requiring additional safety measures.

Instructions

Process Film for the First Time

1. Remove the exposed film from its' canister. This has to done in complete darkness. Any exposure to light will "fog" the film and either render it unusable or at best ruin only a portion of the film. You can either use a changing bag or an interior room in your house that is 100 percent dark when the door is closed and light is off. Use a bottle opener of small pliers to remove the top of the film canister then remove the film, handling it only by the edges.

2. Load film onto the reels. Once you have the film out of canister you have to load it on the reels. The film still cannot be exposed to light so this has to be done in complete darkness. This step is tricky and takes practice, if the film is not loaded correctly onto the reels and comes into contact with itself, the point where it is in contact will be ruined. Practice with test roll in normal light to get a sense of how the film loads onto these reels.

3. Place the reels into the processing tank and replace lid. Once both reels are inside the tank, and the lid is on, it is safe to turn the lights on or remove the tank from the changing bag.

4. Pour 20 ounces of the premixed photo developer in the tank using the light proof filling hole in the top of the lid. The developer should be mixed with water at 72 degrees. After all the developer is in the tank, agitate the film by rotating the tank a quarter turn as you hold it. Do this for 30 seconds, tap the tank on the table, and let the tank sit for 25 seconds. Agitate for five seconds, let sit for 25 seconds and repeat this process for the entire seven-minute developing time. At the end of seven minutes pour out and discard the developer.

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

6. Pour 20 ounces of fixer solution you have pre-mixed into the tank and agitate for 15 seconds, and let sit for 45 seconds. The fixing process takes between four to eight minutes depending how fresh the solution is. Fixer can be reused; if you are using a fresh batch then allow the film to fix for four minutes, after which pour out and discard.

7. Wash the film with fresh water. Now the film can be safely viewed in normal light. Remove the top and rinse the film in the tank by running water through the tank for five minutes. After rinsing add two drops of "photo flo" chemical, turning the reels to ensure equal coverage.

8. Take the reels out of the tank, remove the film from the reels and using film clips hang the film for a minimum of two hours to dry.

9. Cut the film into strips of five or six frames and insert into negative sleeves that protect the negatives when being viewed and stored.

Tags: film home, pour discard, Pour ounces, remove film, tank agitate, agitate seconds

Develop A Communication Strategy For Fire Prevention

Fire prevention programs require public support to be successful. Developing a thorough communication strategy for fire prevention will help shape perceptions and provoke positive action. Tap into common concerns, like the impact on life, property, the environment and local economies, and then communicate how your audience can be part of the solution. Does this Spark an idea?

Instructions

Developing a Strategy.

1. Analyze the situation. Determine what factors may impact your plan. A recent string of arson fires, for example, will likely heighten the community's anxiety. A nearby wildfire can also raise public awareness. Your analysis of local events will determine how and what you communicate.

2. Develop communication objectives. Identify what you want to achieve. Objectives may include building community awareness, influencing lawmakers or attracting volunteers. Use these objectives to guide your outreach plan.

3. Identify internal champions. Build a team of stakeholders who are well-versed in your strategy. It may include first responders, local officials or community leaders who can engage the public using the messages you've created.

4. Define target audiences. Pinpoint the groups you must reach and develop profiles for each. Include their current awareness and knowledge about fire prevention, how they get information and any bias that may influence how they'll receive the message. Primary audiences include people you need to communicate with directly, like property owners. Secondary audiences are people who will benefit from the messages or who can influence your primary audiences, like community leaders.

5. Create compelling messages. The goal of fire prevention is to avoid unwanted fires caused by humans. To communicate this concept, streamline vast amounts of information into a few messages that will resonate with target audiences. What do you want them to feel, know and do as a result of the message? Define the issue (preventing fires), the challenges (loss of life and property or economic and environmental tolls) and the solution (don't start campfires in unauthorized locations, clear dead brush from around your house, etc.).

6. Create an outreach plan. Your plan will support your communications objectives, articulate a strategy for achieving them and identify tactics for activating your plan. Example:

Objective 1: Attract volunteers.

Strategy 1: Engage community leaders and identify ways to organize their peer groups into a volunteer coalition.

Tactic 1: Contact 10 community leaders in the first 30 days to enlist their help and educate them about prevention.

7. Set a budget. Calculate the manpower and materials required to implement your plan. Look for existing resources first. Government agencies may have materials you can use. Establish a dollar figure for your tactics and adjust if funds are short. If you can't afford an ad campaign, a social media campaign might work instead.

Create a timeline for each tactic and determine who is responsible for getting it done. Account for longer lead times for things like magazine ads, direct mail or website development.

8. Track results. Measure the outcome of your plan to see if you met your objectives. Data may include web traffic, number of volunteers signed or changes in public policy. Adjust your tactics if your plan isn't delivering results.

Tags: community leaders, fire prevention, your plan, life property, outreach plan, target audiences, your plan

Calculate A Running Route

Calculating a running route lets you know how far you are running.

Runners often need to know how far a running route is for training purposes. Although some runners can guess the distance of a route based on how far it took to run it and the individual's typical pace, calculating the exact distance of each route allows runners to compare their speed on days when they ran different routes and distances. Calculating a running route can be done online with one of a number of websites or on paper with a traditional road map.

Instructions

Calculate Running Route on Paper

1. Find your starting location on a street map.

2. Place one end of a long string on the starting location.

3. Track the string along the route that you run. Although the string does not need to stay in place along the whole route, the string does need to measure the correct distance along the route. One way to do this is by holding the string at one point, laying it along the map to another point, then holding the string onto that second point and letting go of it at the first point before continuing on another stretch from the second point.

4. Mark the string with a piece of tape where the running route ends.

5. Use the scale provided on the map to determine the distance represented by the string. For example, if 2 inches on the map represent a quarter mile and you have 18 inches of string, then your running route is 2.25 miles long. Alternately, you can just stretch the string along the scale pictured on the map until you have found how many miles it represents.

Calculate Running Route Online

6. Visit a website with an interactive mapping tool. Some options are listed in the References section.

7. Type in an address or zoom in, out and scroll to find your starting location. Select the option to create a new route and click on the starting point.

8. Click along your running route, dividing it into many small straight-line segments. The site updates its calculation of the route's distance each time you click.

9. Record the route's total distance after you reach the destination point.

Tags: Calculate Running, Calculate Running Route, running route, starting location, along route, Calculating running

Do Ab Exercises For Marathon Training

So you have decided to up your weekend 5Ks and occaional 10K into a full fledged assault on doing a marathon. You do know that is 26.2 miles, right? Well, you may have been able to slug through 5Ks with will power, and may have even done well, but marathons are a different story. They will drain you quickly. The best way to prepare for a marathon (beside running) is toning up your midsection as this will help with lower back pain as well as hamstring injuries

Instructions

1. Start with the basics. The floor crunch (which is not to be confused with the regular crunch or eating Cap'N Crunch) is started by laying with your back on the floor. Put your feet flat on the floor by bending your knees and putting your hands by your ears. Contract your abs and lift your shoulders up. Hold for about two seconds. To start, do 2 sets of 10 and you can add more sets or reps as you feel your muscles strengthen. You may eventually want to use a timer and do timed sets that focus less on the number of reps.

2. The bicycle crunch (a personal fave). Again lay on the floor, but with your legs flat this time. Lift one knee up to your chest and grip your fingers around the back of your head. Take the opposite elbow from the knee at your chest (right elbow to left knee or vice versa) and bring it to the knee. Then start moving your knees in a bicycling motion, while bringing your opposite elbow up each time. Remember to keep your abs tight during this. Again do 2 sets of 10 each.

3. The captain's chair crunch is a little more challenging. Get a chair or other hard surface such as work bench and sit down. Grip the sides of the chair and shift your weight to your hands. Then lift your knees and thighs off the chair and hold for two seconds, and then let back down. You may have to adjust your grip in order to feel this in your abs. Don't rely on your arms to do the work.

4. Stair drop crunch. Stand on a step in your house or something equivalent that is at least 5 inches deep. Put one foot on the step, and let the other hand in the air. Contract your abs and raise the hip of your leg in the air slightly. You should feel this in your love handles. Move the hip up and down slight for about 15 reps and then switch sides. This may seen like an odd routine, but you will feel it.

5. Finish off with a good set of regular crunches. Lay flat on the floor and pull both knees up. Put your fingers by your ears and bring your knees and elbows together. This is important. Most people only bring their elbows forward when doing a crunch. To get the best results, crunch from both angles.

Tags: your knees, Contract your, feel this, feel this your, flat floor

Clear Postnasal Mucus

Environmental triggers cause excess mucus production and post-nasal drip.

The nasal membranes produce mucus to remove foreign particles from the nasal passages and to moisten dry air inside the nose. Excess mucus produced as a result of an infection, allergies, excessive bacteria or exposure to cold and dry air travel down the back of the throat, causing post-nasal mucus or drip. It's best to take multiple small approaches to your post-nasal drip problem to address many of the potential causes. A few of these approaches are simple and minor lifestyle adjustments.

Instructions

Water Intake and Temperature/Humidity Control

1. Drink six to eight 8 oz. glasses of clean water per day. Drinking plenty of fresh water every day won't get rid of mucus caused by post-nasal drip, but will water down your mucus flow and thin it out considerably in the process.

2. Moisten dry air with a room humidifier. Dry air aggravates nasal passages and intensifies the level of discharge.

3. Stabilize the temperature in your home. Sudden dramatic shifts in temperature can exacerbate nasal passage irritation and intensify nasal discharge. Cover your mouth and nose with a scarf when you are outside in blustery winter conditions to avoid breathing in cold air that can make your nasal passages raw.

Pump Bottle Nasal Saline Sprays

4. Clear excess mucus out of your nose before using a saline spray by blowing it into a tissue first.

5. Shake the bottle of saline spray, remove the cap and tilt your head forward.

6. Place your thumb on the bottom of the bottle and your middle and index fingers on the top of the bottle. Press the index finger of your other hand against the side of your nose that isn't getting the saline treatment.

7. Breathe in through your nose, slowly, as you squeeze the pump bottle. Spray the saline into your nostril 1 to 3 times. Gently inhale the saline spray.

8. Reverse positions, putting the tip of the pump bottle into your other nostril and blocking the nasal passage not getting the saline treatment. Do not blow your nose immediately after using the saline spray. Doing so removes the spray before it has a chance to saturate the nasal passages.

Tags: nasal passages, saline spray, your nose, post-nasal drip, excess mucus, getting saline

Change The Heating Element In An Electric Hot Water Heater

Electric water heaters have two heating elements. One of these is mounted near the bottom of the heater. The other sits at the approximate midpoint of the heater. Replacement is needed when your water heater fails to heat the water as quickly as it has in the past. This is a good repair for a homeowner as it requires little time and no special tools. Does this Spark an idea?

Instructions

1. Shut the electricity to the water heater off. If you cannot determine which circuit breaker controls that circuit, shut the power off at the main breaker.

2. Shut off the cold water supply to the water heater.

3. Drain the water heater.

4. Remove the access cover screws and remove the cover.

5. Determine the type of element your water heater uses. A screw-in element has a large hex. A flange mount has four bolts per element on a square retaining plate.

6. Check the data plate for the watt rating of the elements. You must purchase replacement elements with the same rating.

7. Use the test light and make certain there is no power to the elements.

8. Loosen the screws holding the wires to the element and remove them.

9. Remove the element from the water heater.

10. Clean the flange area or threads of the water heater.

11. Wrap the threads of your new screw-in element with teflon tape and install the element. With flange mount elements, install a new gasket and replace any damaged screws. Tighten the screws securely to install the element.

12. Connect the heater wires to the elements.

13. Turn the cold water supply back on and check carefully for leaks.

14. Replace the access cover.

15. Restore the power to the water heater.

Tags: water heater, water heater, your water heater, access cover, cold water, cold water supply, flange mount

Coordinate A 5k Run

A 5K race benefits the community in numerous ways.

One of the most popular races is the 5K. A successful 5K run event can benefit your organization or charity and provide a fitness opportunity for the members of your community. Be aware that coordinating a 5K run is a big responsibility that requires a solid committee of well organized, dependable people. Solid planning helps guarantee a successful 5K for the coordinator and the participants.

Instructions

1. Form an organizing committee with enough members to handle every aspect of the race including logistics planning, publicity, authorizations, refreshments and finish line responsibilities. The organizing committee is the most important part of the 5K because they plan the event from beginning to end.

2. Choose the course. When selecting a course, avoid dangerous areas along the course and plan sufficient signage to warn about unavoidable dangers. Decide where hydration stops will be, where signs need to be posted for direction and where volunteers need to be stationed along the route.

3. Determine a date, time and location for your run. Be aware of other events going on in your community that might conflict with your 5K. Select a day and time when the weather is likely to be pleasant and there are no major events happening in the area.

4. Organize the logistics for preparation, the event and after the event. This includes obtaining authorizations from police and traffic authorities, determining the entry fee, securing first aid services and how many volunteers are needed.

5. Visit, e-mail or call local businesses to request financial donations or a service contribution such as T-shirt printing or refreshments. Offer businesses the option of setting up a booth at the finish line to advertise their services in exchange for a donation toward the event costs.

6. Purchase awards such as T-shirts, medals, trophies or other items to present to the top finishers and to everyone else who participates.

7. Advertise the event through fliers, press releases and social networking sites. Ask local media outlets to help inform the community about your event.

8. Review responsibilities on the day of the event and make sure everyone has what they need to complete their assigned task.

Tags: finish line, organizing committee, your community

Buy The Best Underwater Mp3 Player For Mp3 Swimming

Enhance your swim workouts with music underwater.

Previous audio technology like tapes and CDs were not friendly to water and were definitely not portable enough for use while swimming. MP3 players, on the other hand, use solid-state technology that can be sealed away from water and made small enough for a swimmer to wear without discomfort. Many people find the repetition of swimming boring, or just love listening to music or audiobooks whenever and wherever possible. Underwater MP3 players suit these needs admirably. There are several features to consider if you are in the market for a underwater MP3 player.

Instructions

1. Consider the type of sound system you want for your MP3 player. Older styles of underwater MP3 players had ear plugs that sealed the ears of a swimmer. These types of headphones worked fairly well, except when water leaks muffled the sound. Also, the ear plugs made it difficult to hear anything else while swimming. Newer underwater MP3 players use bone-inducing technology that transmits sounds through a swimmer's jaw or ear bone. This technology does not require anything to be placed in the ear and provides a clearer sound. Even better, it allows you to listen to the environment while the MP3 player is on. The bone-induction technology is much more expensive, but many people find the money well worth it. Bone-induction players do not work particularly well outside of the water.

2. Decide on how you would like to wear the underwater MP3 player. Underwater MP3 players have to stay on without the aid of hands or pockets. Many manufacturers have decided to create their devices to clip on to goggles or strap around the body. Others have built the MP3 players right into swim goggles. Having the MP3 player built goggles can be convenient. But not all styles of goggles are available and many swimmers already have their own favorite goggles. Also, if the goggle component breaks down, you will have to replace the MP3 player with the goggles.

3. Compare the capacity and music formats supported by the MP3 player you are considering. An underwater MP3 player with more memory can hold more songs. Remember, though, that selecting songs while swimming is not easy so a large selection makes it difficult to find your favorite song. Also, the larger capacity players tend to be bulkier. When swimming with an MP3 player, it is probably better trade capacity for less bulk. You should also look for a underwater MP3 player that supports more than just the MP3 format. This will prevent you from having to convert your music from one format to another just for your player. Other popular formats include WMA, ACC and OGG.

4. Consider the small extras when buying a underwater MP3 player. Make sure the controls that work well without having to look at them. Make sure it's not too bulky and that any cables that will not affect your swimming technique. Ensure that the battery life will last through your whole workout? Look for a player that's sturdy, with electronics sealed from water to last a long time.

Tags: underwater player, while swimming, from water, Make sure, people find, player that

Exercise In The Rain

When buying real estate, the saying goes: "location, location, location." When it comes to exercising in the rain, the key words are: "apparel, apparel, apparel." To get outside and get moving, follow these simple steps.

Instructions

1. Pay attention to the most important layer - the one closest to your body. Choose jog bras and underwear made with polypropylene, Dri-FIT, CoolMax or Gore-Tex fabrics, which wick water and sweat away from your skin.

2. Select clothing containing breathable fabrics to keep you dry and warm for your second layer - tights and tops - as well.

3. Choose a wind- and water-resistant jacket or vest for an outer layer, but avoid wearing a waterproof rain slicker, which will trap moisture and heat on the inside.

4. Go for an outer layer that's lightly colored or has reflective strips for added visibility, since running in the rain often means darker conditions.

5. Choose layered socks that contain the same moisture-transporting properties mentioned above.

6. Choose shoes with good traction, cushioning and, above all, waterproofing. You can buy shoes that are already waterproofed, or you can waterproof them yourself.

7. Look for the same breathable fabrics for your gloves and hat. Some exercisers prefer a hat with a bill (such as a baseball cap) to help keep the rain out of their eyes. Depending on the temperature, this can be a good option.

8. If you have to wait outside before the start of a race, a big trash bag with armholes cut out can help you stay dry before you exercise. Be sure to remove it once you begin.

Tags: apparel apparel, breathable fabrics, location location, outer layer

Deal With A Deployment

A deployment can be sad, but staying strong is possible with preparation.

In a time of war, the brave men and women who fight the battles may seem like immortal and superhuman warriors, but they have families and lives like the rest of us. When a spouse, parent or other significant member of your family is deployed, things can be tough for those left at home. Deployments are often for long periods of time, so you have to be prepared for both the short- and long-term effects of your family member's absence. Dealing with a deployment begins with preparation and is followed by conviction, determination and concentration.

Instructions

Preparation

1. Be prepared well ahead of time, if possible. Though emergency deployments for certain service members are possible, most times you will have some warning and preparation. Know the exact dates of the deployment and begin to prepare immediately.

2. Know what bills need to be paid and when. Sign up for online bill payments, if applicable, to simplify the finances if you don't normally handle them yourself and you will be the new primary point of contact for bill collectors. This helps avoid getting into financial trouble during the deployment.

3. Sign up for a special or general power of attorney so you can legally take action on your family member's behalf while they are overseas. This may not be absolutely necessary, but it can simplify matters greatly when your significant other is abroad.

4. Sit down with your family member who is being deployed and make a list of the tasks, both general and specific, that need to happen while she is gone. You can avoid nasty surprises and ensure that everything flows smoothly, which can help avoid unnecessary stress.

Deployment

5. Take the day of the deployment off from work and the following day as well, if possible. The closer you are to the person being deployed, the harder the first night will be. Don't try and stop yourself from being sad, you can let it out for the first day before getting back into step.

6. Develop a routine, complete with hobbies and social time. Substitute the time that you would normally spend with your family member with a new hobby. Learn to sew or take up fishing; something that you can focus on to take your mind off of your significant other's absence.

7. Write your family member often. The more often you correspond, whether by email or snail mail, the less complete the absence will seem. If you have children, note what your son or daughter is doing. Realize that he misses you and your child as much as you miss him. This also gives you the opportunity to communicate about issues you may be worrying about, like trust and fidelity.

8. Keep an active social life. Having friends to share concerns with will not only help time go faster, but they can also console you when you feel overwhelmed.

9. Stay healthy. A bit of stress and sadness in an event like this is inevitable. Stress can lead to a myriad of health problems and sadness can lead to binge eating. Don't let your own emotions get the better of you. As motivation, think about how much better you'll look for her when she gets back if you work out now.

Tags: your family, family member, your family member, being deployed, significant other

Clean Muddy Running Shoes

Running is great exercise and doing it in a mountainous terrain can offer you many great advantages to your workout by allowing you to build strength as well as endurance. The one drawback however is that running on wooded paths or up hills tend to fill the soles of your running shoes with mud. This article will show you clean the mud from your running shoes. Does this Spark an idea?

Instructions

Cleaning Mud From Running Shoes

1. Turn on the hot water and wait until it is nice and hot.

2. Place one hand inside of your shoe so that your palm is facing the sole.

3. Place the sole under the hot water at a 45 degree angle.

4. Slide butter knife, flat side side with the serrated edge facing you at a slight angle, down the sole of your shoe to remove large particles of mud.

5. Use your tooth brush by beginning at the heel end of the shoe and begin brushing the sole with strong pressure and using a steady circular motion. Continue down the entire shoe and repeat until you are satisfied that you cannot get any further into the treads.

6. Remove shoe from water and wipe down the sole with the towel.

7. Use your toothpicks to remove mud from the deep sections of the treat.

8. Rinse under hot water and towel off. Examine treads for resilient mud and continue using the toothpicks and repeating this step until the soles of your shoes are as clean as you want them to be.

Tags: down sole, running shoes, sole with, soles your, under water

Choose A Pair Of Shoes

Many factors go into deciding on a new pair of shoes. Choosing the right pair can mean a significant boost in comfort and style. It's important to look for something that fits well and coordinates with your existing wardrobe. The steps below can help.

Instructions

1. Decide on a shoe budget. Depending on what you're willing to spend, different styles and brands may suit you best. Shopping at a discount venue, for instance, severely limits your choice of brand and style but provides very cheap shoes.

2. Pick a shoe type to look for. Choosing shoes can become a hassle if you don't know what you're searching for. It's best to fit your shoe to what you use shoes for. If you're on your feet all day, it's important to choose a comfortable shoe with lots of padding.

3. Know your foot. Check your old shoes and note which areas are the most worn. Be on the lookout for rubbing or tightness in those areas when you choose shoes. This can be more prominent in cheap shoes, or in those with little padding.

4. Try on different pairs. Finding the right style and fit can take awhile, so it's best to devote a little time to trying on different kinds and brands of shoes. Compare a pair of cheap shoes to an expensive pair. Walk back and forth a few times to see how they feel against your feet, and make sure you consider whether you'll be wearing socks or not.

Tags: cheap shoes, your feet

Cardio Circuit Train

Jump Rope

One of the things that holds many people back from daily exercise is boredom. It can be quite a daunting task to be stuck to a cardio machine for 45 minutes to an hour. That is when circuit training can help to relieve some of those trapped feelings of boredom.

Instructions

1. Divide your work out into 6 segments. Take your typical time spent doing cardio and split it into 6 segments. For this example we will say that your normal work out lasts 45 minutes.

2. Start on the treadmill. Warm up for about 10 minutes at a walking or leisurely jogging pace. This will help to warm up your muscles and get you ready for the work out ahead.

3. Move to the jump rope. Jump rope for about 5 minutes to get your heart rate going.

4. Move to the elliptical. Stay on the elliptical for about 20 minutes. Vary your intensity while riding. Start with 2 minutes of regular intensity, followed by 1 minute of high intensity workout, followed again by 2 minutes of regular intensity

5. Move back to the jump rope. Jump rope for another 5 minutes trying to keep your heart rate up.

6. Move back to the treadmill. End your session with 5 minutes more on the treadmill at a leisurely pace to cool your muscles back down, and prevent cramping once you have finished your work out.

Tags: about minutes, heart rate, into segments, Jump rope, jump rope Jump

Count The Body Fat Index

Determine your body fat index by making a few calculations.

Many people wonder whether they are in the healthy range as far as body fat goes, but they don't know do the calculations. The body fat index is determined by taking measurements of your waist, wrist, hip, forearm and your weight in pounds. Men's and women's body fat indexes are calculated differently. The measurements are based on average percentages, as the most accurate way to determine your true body fat percentage is by weighing underwater.

Instructions

Body Fat Index for Women

1. Step onto a scale. Record your weight in pounds.

2. Measure the wrist. Wrap a fabric tape measure around the wrist at the fullest point. Record the measurement in inches.

3. Measure the waist. Wrap the tape measure around your waist at the navel. Record the measurement in inches.

4. Measure the hips. Wrap the tape measure around the widest point of the hips. Record the measurements in inches.

5. Measure the forearm. Wrap the tape measure around the widest point of the forearm. Record the measurement in inches.

6. Calculate the body fat with the following formula for women:

Multiply body weight by 0.732 and then add 8.987. The result will be referred to as answer one.

Divide the wrist measurement by 3.140. The result will be referred to as answer two. Multiply the waist measurement by 0.157. The result will be referred to as answer three.

Multiply the hip measurement by 0.249. The result will be referred to as answer four. Multiply the forearm measurement by 0.434. The result will be referred to as answer five.

Add answers one and two, then subtract answer three and subtract answer four finally adding answer five, resulting in the lean body fat answer.

Subtract your lean body fat answer from your total body weight. The result is the body fat weight.

Multiply the body fat weight by 100 and divide that answer by the total body weight. The answer is your body fat percentage.

7. Input the measurements taken into an online body fat index calculator (see Resources section) if you want to avoid doing the math.

Body Fat Index for Men

8. Step onto a scale. Record your weight in pounds.

9. Measure the waist. Wrap a fabric tape measure around the navel. Record the measurement in inches.

10. Calculate the body fat index with the following formula for men:

Multiply the total body weight by 1.082 then add 94.42. The result will be referred to as answer one.

Multiply the waist measurement by 4.15. The result will be answer two. Subtract answer two from answer one, with the result being referred to as the lean body fat. Subtract the lean body fat from the total body weight with the result being referred to as the body fat weight.

Multiply the body fat weight by 100 and divide that answer by the total body weight. The end result is the body fat percentage for a male.

11. Input the measurements into an online calculator to avoid the formula.

Tags: body weight, result will, referred answer, result will referred, will referred, will referred answer, measure around