Figure Out Weight Watchers Activity Points

If you are on Weight Watcher or considering doing Weight Watchers it is important to know calculate the activity points. They are an important way to increase your weight loss as well as make up for extra food that you ate. Learn calculate and figure out your weight watchers activity points in a couple steps.

Instructions

1. The first thing you need to do is determine your level of activity to calculate your weight watchers activity points. To determine your level of activity you can either use your heart rate or a speaking test. If you are using heart rate to calculate your weight watchers activity points then 40-54% of your max heart rate is light, 55-69% is moderate, and 70% or more is intense. If you are using the talking test to calculate your weight watchers activity points then if you can have a full normal conversation, it is light, you can speak but it is slightly difficult is moderate, and difficult to speak is intense. This is extremely important when determining your weight watchers activity points.

2. The next step to determine your weight watchers activity points is have the number of minutes of activity your completed as well as your current weight. You will want to then multiply your current weight by the number of minutes you worked out. For example, if you worked out for 30 minutes and you weight 150 pounds, you would get 4500.

3. Once you have the number from step two you will need to multiple that by the number that corresponds to your activity level (as determined in step 1)to figure out your weight watchers activity points. For light activity,multiple the number by .000232, for moderate activity multiply by .000327, and for intense workouts multiply by 0008077. For example, if you weighed 150 pounds and worked out for 30 minutes at an intense level you would multiply 150*30*0008077. In this example, the person earned 3.6 weight watchers activity points.

Tags: activity points, your weight, your weight watchers, watchers activity points, watchers activity, weight watchers activity

Determine The Running Style Of Horses

Horse owner and trainer Jim Cramer first identified race horse running styles in 1979, having discovered how beneficial this was to betting. Cramer understood that every horse has a preference for how it wins a race. His ranking system is used in racing books to identify race horse running styles to this day, and gamblers use these designations in combination with the type of race that the horse is in to determine which horse they will bet on.

Instructions

1. Watch the horse you are evaluating during the race. If the horse starts in the lead and keeps the lead through the race to finish with a win, that horse is an "Early" or "E" horse. If the horse is wearing blinkers or blinders on the sides of his head, it can be considered an "E," even if it is a quarter-length behind the lead horse. It may not see the other horse and may not realize that it is not in the lead.

2. Keep an eye on your horse during the race to see if it stays less than a length behind the lead horse for the first quarter-mile, and then quickly surpasses the lead horse. If so, your horse is an "Early Presser" or an "EP."

3. Another type of horse doesn't stay within a length of the lead horse for the first quarter-mile, but catches up and is within a length of the lead by the half-mile, and then pulls ahead for the win. This horse is a "Presser" or a "P."

4. Observe if your horse can't get within a length of the lead horse for the first quarter or half-mile, but suddenly pulls up to within a length of the lead by the stretch call when the announcer says, "they are coming down the final stretch." If you horse manages to win the race at this point, it is a "Presser-Sustained" or a "PS."

5. Check if your hose does not seem to get within a length of the lead horse at the quarter-mile, half-mile, or stretch call, but still manages to pull ahead at the end for the win. This horse is "Sustained" or an "S."

Tags: lead horse, length lead, within length, within length lead, horse first, lead horse first, length lead horse

Exercise On A Plane

Combat poor circulation, swelling, sore joints and lethargy on cramped flights by doing a short exercise routine. At the very least, you'll entertain your fellow passengers.

Instructions

1. Squeeze a tennis ball, a racquetball or even a pair of socks with your hands until they're tired.

2. Keep the balls of your feet planted and raise your legs using your calf muscles. If this is too easy, place your carry-on bag on your knees. Continue until tired.

3. Plant your heels firmly and raise your toes as high as possible. Hold for five seconds, and relax. Repeat until tired.

4. Place your hands on your armrests and raise your knees slowly (together is harder than one at a time) toward your chin. Lower them slowly. Repeat until tired.

5. Cross your legs. Rotate the dangling foot in as wide a circle as possible. Continue until tired.

6. Stretch your neck by keeping your chin close to your throat and tilting your head forward. Roll your head from one shoulder to the other, but avoid rotating it backward.

7. Flex your trapezius muscles by doing shoulder hunches. Lower your shoulders, and then raise them up toward your ears into a shrug. Hold for five seconds. Continue until tired.

8. Arch your torso gently backward and forward like a cat.

9. Flex your gluteus muscles and hold for as long as possible. Squeezing your rear like this may occasion strange glances, but these muscles are the biggest in the human body and need to be exercised, too.

Tags: until tired, Continue until, Continue until tired, raise your, five seconds, Flex your, Hold five

Cure A Dry Throat

Cure a Dry Throat

A dry throat can have many causes. These causes might include allergies, a dry environment, dehydration, talking for a long time or giving a speech, repeated yelling at a ball game, breathing through your mouth, being outside in cold winter weather and smoking. The problem can result in coughing, hoarseness, discomfort and a continual need to clear your throat. Different cures work better for different people, and you may need to try a few before you find one that works for you.

Instructions

1. Drink at least 6 cups of water a day, and sip it throughout the day. You might be a bit dehydrated and not even feel thirsty.

2. Drink herbal tea with honey to soothe the throat. Try herbal teas that include ginger, eucalyptus, chamomile or lemon.

3. Drink fruit juice on ice if warm tea doesn't do the trick. As with the water, sip it slowly to soothe your dry throat.

4. Add moisture to your home with a humidifier or vaporizer, especially if you live in a dry desert climate, or if you're running the furnace or woodstove.

5. Chew sugar-free gum, because gum promotes saliva flow, which will ease your dry throat.

6. Suck on cough drops, throat lozenges or hard candy. These also stimulate saliva production. If you prefer cough drops or candy with sugar, make sure to rinse your mouth with water afterward or brush your teeth as soon as you can.

Tags: your throat, cough drops, Cure Throat, with water, your mouth

Connect One Active Subwoofer To A Stereo Mixer

Connect an active subwoofer to a stereo mixer with a dedicated subwoofer cable.

A stereo mixer shapes audio signals for optimal sound in concert applications and studio recordings. Mixers are equipped with a variety of output jacks to reproduce the processed audio, including subwoofer outputs for connecting the mixer to subs that produce low-frequency bass. Active subwoofers are self-powered, meaning they contain a built-in amplifier for power. Active subs do not place any power demands on amplifiers, so the amps can be used for other power needs, such as stereo speakers and musical instruments.

Instructions

1. Turn off the stereo mixer board and unplug the subwoofer electrical cord from the power supply.

2. Insert the plug on one end of a subwoofer cable into the Sub "OUT" jack on the stereo mixer. The plug goes straight into the jack until it seats with a click.

3. Plug the other end of the cable into the "Input" jack on the back of the sub.

4. Plug in the sub's electrical cord and adjust the volume control knob on the back panel to the desired level.

Tags: cable into, electrical cord, into jack, stereo mixer, stereo mixer, subwoofer cable

Dress 1980s Retro Style

Pair floral dresses and leg warmers with your blue eyeshadow

The 1980s were a time of memorable fashion. While it may not have been a time of good fashion, it was fun and different. In recent times, 1980s clothing, hair and makeup has come back into fashion. One popular party theme is 1980s retro style. Crimp your hair, slap on some blue eyeshadow and celebrate the 1980s by dressing the part. Does this Spark an idea?

Instructions

Instructions

1. Wear floral-print, long, cotton dresses. The dresses tend to resemble a large sack and are not particularly figure-flattering. There is usually gathering around the waist. This is reminiscent of the preppy 1980s style.

2. Along with the floral dresses, add white socks and canvas shoes. In addition to wearing them with your floral dresses, you can add wear them with other cropped pants and dresses.

3. Pair leggings with a large knit shirt or sweater. The leggings can be any color, but black is the most common. They should be form-fitting and end right at the knee or right below it. Add a knit shirt or sweater that covers your rear end and hips. The more over-sized the shirt, the better.

4. Wear skirts with ruffles on them. The ones that were most common in the 1980s had a flat top and ruffles starting at about hip-length. The ruffles were layered and the skirts commonly went to knee-length. Try them in fun patterns and colors, such as neon pink and polka dots.

5. Wear leg-warmers with skirts and shorts. They come in all colors, purple ones are nice and bright and retro looking.

Tags: floral dresses, blue eyeshadow, knit shirt, knit shirt sweater, most common

Choose A Breed Of A Dog Using An Assessment

High-energy breeds are not the right choice for everyone.

Choosing the right dog breed is an important decision. Dogs represent a 10- to 18-year commitment. Although you may be interested in a particular breed for aesthetic or nostalgic reasons, this may not always be the best breed match for your situation and environment. Unfortunately, many would-be dog owners choose their pet on an impulse or because the puppy is "cute," only to later find that they cannot meet its energetic needs or control its behavior. Sadly, many of these dogs end up in shelters and not all of them find a permanent home or a happy ending.

Instructions

1. Consider your reasons for getting a dog. This will help you answer some of the questions that appear on most assessments. For example, consider whether you want a guard dog, a running companion, a family pet or all of the above. Assess the type of environment you can provide for the dog. If you live in a small apartment, a small- to medium-sized dog with a low level of exercise needs will be a better match than a large or energetic breed. If you have children, consider child-friendly breeds such as pugs and boxers. Ask yourself how much maintenance your schedule will realistically allow you to provide for your dog. Some dogs require vigorous daily exercise, and other dogs have high-maintenance coats that need daily brushing and frequent trims.

2. Locate a reputable website with a dog breed selector quiz. Several dog food and product companies, as well as a popular animal-focused television station, offer assessment quizzes on their websites. Keep in mind that because just about anyone can register a domain name, some websites contain ill-informed, misleading or false information. Avoid these types of websites by only using assessment quizzes on the websites of nationally recognized businesses or institutions.

3. Answer assessment questions honestly. You are not doing yourself or the dog any favors by getting a breed that you cannot adequately care for. Consider the foreseeable future as well as the present, including factors such as whether you plan to move or have children. Most assessments ask questions about your lifestyle, living environment, family members, budget and personal preferences. Questions regarding the type of dog you want usually include size, activity level and grooming requirements. Take more than one assessment test. Most assessments provide several options for possible breed matches. Look for the breeds that appear consistently in your results.

Tags: assessment quizzes, have children, that appear

Complete The Spartan Workout

The Spartan workout is an intensive weight training circuit.

Commonly known as the 300 Workout, the Spartan workout takes its name from the ripped and muscled Spartans who starred in the movie "300." The workout used by the main actors and trainers in preparation for the movie focused on minimalist and full body routines, and was completed in as little as 12 weeks for some actors. Completion of the Spartan workout requires a full body routine consisting of 300 repetitions done with as little rest as possible.

Instructions

1. Complete 25 pull ups on a straight pull up bar with your palm facing your body and your arms shoulder width apart. Pull your chin over the bar, and lower your body until your arms are straight at the bottom.

2. Dead lift 135 pounds 50 times. Do this with a straight bar and two 45-pound plates. Lift the weight from the ground with your lower body, keeping your knees bent and your back straight. Lift the weight with straight arms up to around your waist and use your legs to bring the weight back down.

3. Complete 50 push ups with your arms shoulder width apart and your back straight.

4. Do 50 box jumps onto a 24-inch platform, jumping with both feet on the ground each time. Stand about one foot from the platform and land with both feet on the platform at the same time.

5. Do 50 floor wipers. Complete this by laying on the floor on your back and holding a 135 pound straight bar in the air with your hands. Keep the arms straight and the weight in the air. Use your abdominal muscles to lift your legs into the air, at a perpendicular position to your body. Lift to the left side and swing the legs to the right to complete one repetition.

6. Complete 50 clean and press lifts with a 36 pound kettlebell. Do 25 with one arm and 25 with the other arm. Lift the kettlebell from the ground to your shoulder with one arm and straighten your arm straight upwards into the air to complete one repetition.

7. Complete another 25 pull ups to end the Spartan workout.

Tags: with your, your arms, your back, your body, arms shoulder, arms shoulder width, arms straight

Eat While Weight Training

Weight training builds muscle and burns fat.

Whether your weight training goal is to build muscle mass or lose weight and tone your body, your diet plays a big factor in your success. You need different nutrients, depending on your goal. If you want to bulk up by gaining muscle mass, you need to eat a diet high in protein; if you are trying to slim down, you need fewer calories and less protein.

Instructions

Gaining Muscle Mass

1. Eat sources of natural sugar. This gives you the calories you need. Fruit and juice are good sources, as well as whole grains. Carbohydrates are good because they convert to sugar in your blood stream and give you the energy you need to get through your training.

2. Eat breakfast. This gets your metabolism moving and gives you the nutrition and energy you need to start your day. The more muscle you gain, the more calories your body naturally burns; you need to eat to keep up your energy.

3. Eat fish and lean pork. Both meats are low in fat and high in protein, which you need to gain muscle.

4. Eat no more than 4 oz. of red meat each week. Red meat is a good source of protein, but it is high in fat and is not good for your heart.

Slimming Down

5. Eat nuts for a snack instead of fruit. Eat sugars, which are high in calories, sparingly.

6. Eat breakfast to get your metabolism moving in the morning. Replace toast and other carbohydrates with eggs, which have less sugar and more protein.

7. Add a side of fresh vegetables to your meals. Vegetables and asparagus are low in calories and fill you up when you're hungry.

8. Eat only lean proteins. Fish and white chicken meat are good options for lunch and dinner entrees.

9. Drink water throughout the day. Drinking water while you work out, and after, rehydrates your body and reduces any excess water weight.

Tags: your body, energy need, high protein, meat good, metabolism moving, muscle mass, your metabolism

Draw Prince From Bambi

Draw Prince From Bambi

Everybody remembers watching Bambi during some portion of their lives. Many people were intrigued by Bambi, Faline, Thumper, and Flower, and most children cried when Bambi's mother died. However, Bambi wasn't an orphan! Bambi had a father who was the Great Prince of the Forest. Now anyone can learn draw Bambi's magnificent dad in six easy steps.

Instructions

1. Draw a triangle that has the point going down and toward the right with a rounded edge to the left. Starting from the lower left portion of the triangle, draw a left bowing line that goes down about 3 inches. About a half an inch in from the right hand point, draw another line that bows in slightly to the left.

2. Add a large egg shape with the egg tip pointing up and right. Afterwards, to the right, add another smaller egg shape that has the tip pointing up and left. Connect those circles with two lines.

3. Draw the top half of the legs by drawing four triangles: two leg triangles should be drawn stemming from the larger egg shape, one leg triangle should stem from the smaller egg shape, and the fourth needs to be behind the third and front leg. Now add circles to the ends of all the triangles, then add four columns to each leg.

4. After the previous step, add ear shapes to the left end of the head triangle. After that, add two curvy shapes to represent the Great Prince's antlers. Now you can begin shaping the Great Prince's body.

5. Be sure to use your guidelines when shaping out the Great Prince's body. Give his antlers some shape and offshoots; give him eyes and some of the other details that he has. Draw light lines to indicate where his hair changes shades. Erase the guidelines and color the image.

6. Use any medium to color the Great Prince. Photoshop or traditional coloring work fine.

Tags: Great Prince, Draw Prince, Draw Prince From, From Bambi, Great Prince body

Compare The Price Of Running Shoes

Running shoes can be purchased from a variety of retailers, so it's wise to shop around.

A good pair of running shoes can make your jogging routine more comfortable, so it's important to pick the best pair for you. In addition to style and comfort, it's reasonable to shop around to make sure that you are getting the best deal on a pair of shoes. Whether you're searching online retailers, catalogs or window shopping, it's always a good idea to try to get the most bang for your buck.

Instructions

1. Decide on the brand and style of the shoe you'd like to purchase. Knowing what you're looking for will help narrow down the price comparison process. Do a little bit of research on the brand to find out what fits your needs.

2. Decide what type of shoe fits your foot type, as this will also help narrow down your search. Certain shoes are equipped with features that may better suit your needs. For instance, if you have wide feet, you'll need a shoe with more of a wide fit. If you are flat footed or have a notable arch in your feet, the sole wear of the shoe must match your needs to provide a comfortable run. You can consult The Right Shoe Guide (See Resources) to help educate yourself and make an informed decision.

3. Find a good deal, but don't let price be the only determining factor. Ideally, these shoes will become a big part of your fitness goals, so comfort is the best factor to key in on when making your decision. It's better to pay a little bit more for comfort and get the most out of your run as opposed to focusing on price alone and buying shoes that make your feet uncomfortable and the run unpleasant.

4. Check local advertisements so you know how much the stores near you are selling the shoes. Sunday newspapers usually contain several sales inserts that reveal upcoming specials and discounts.

5. Check internet retailers. You can purchase shoes in person or online. If you're not in a rush to have them, you might find better deals by searching online. In addition for checking the websites of chain retailers, you should look for websites that specialize in selling shoes but don't have store locations.

6. Make note of the price each retailer is selling the shoes. Weigh the benefits of price compared with convenience of picking the shoes up at a certain location. Don't forget to factor in shipping costs and sales tax.

7. Try on your shoes. For the purpose of finding running shoes, it's a good idea to shop in store, because you have the opportunity to walk around in the shoes before making a purchase. However, online shopping provides the potential for finding excellent deals. If you're shopping online, it'd be wise to visit a local store that has the same shoe, but mostly likely at a higher price. That way you can try the shoe on in store, and go home and make the purchase online. This way you'll be more confident with your decision and will feel less like you made a blind purchase.

Tags: selling shoes, your needs, fits your, good idea, help narrow, help narrow down

Donate Clothing To A Women'S Shelter

The most common method of donating your old clothing is to simply drop off your garments at a large thrift store such as the Goodwill or the Salvation Army. However, giving clothing directly to those in need by finding a specific donation center, such as a women's shelter, can be far more gratifying.

Instructions

1. Choose new or used clothing items to donate to a women's shelter. From baby clothes to business suits, don't limit your donations. Many women in shelters have left everything behind and need to start a wardrobe from the bottom up. Additionally, shelters often help women to find employment, so dressy clothing that can be worn to a job interview is always welcome.

2. Contact local shelters directly whenever possible to ask them about procedures for donating clothing. Some shelters may have specific rules about donations, such as the type of items accepted, hours donations are accepted and more.

3. Call your local Department of Human Services (DHS) if you have trouble finding a women's shelter. Many of these shelters are kept secret to protect the women from abusive situations; however, DHS often has a list of the shelters and can help you with the pertinent contact information without disclosing the location.

4. Ask at local churches about donate to women in need. Many women's shelters are in regular contact with and receive funding from religious groups. Local churches can often give you information on make a donation, or will even accept and deliver the donations for the shelter themselves.

Tags: donate women, Many women, Many women shelters, shelters have, women shelter

Choose A Gift For A Taurus

The Venus-ruled Taurus is patient, reliable, warm-hearted and loving. Tauruses enjoy the good things life has to offer, whether they are earthly, financial or sensual. This persistent and determined Zodiac sign also loves culture and beauty. No other sign in the zodiac is closer to earth than the Taurus. There is no gift too indulgent for someone born under this sign.

Instructions

1. Decide which side of the Taurus's personality you'd like to appeal to: the keen-witted and practical side or the artistic and loving side.

2. Buy gifts that appeal to the physical side of a Taurus, such as body pampering gifts, like a massage, cologne or high-quality chocolates. Call a local spa for a selection of packages available. Chocolates may be purchased online at Seattle Chocolates or at your local grocery store.

3. Choose gifts that appeal to the practical side of a Taurus, such as stocks, bonds or a wallet. Even cold hard cash works as a great gift for the Taurus. Determine what companies your Taurus supports and visit E*trade Financial's website to price some stocks. In addition, Tiffany & Company has a great selection of quality money clips on its website. Luxurious and practical!

4. Select gifts that appeal to the cultured side of a Taurus, such as a season ticket to the theater or opera, a piece of fine art or flowers. Visit Ticketmaster online to see what live performances are in your area. Check out art galleries in your area for great art pieces or visit the Museum of Modern Art's website. The Taurus rules the neck and throat, so jewelry and clothing that centers in that area would be a good choice.

Tags: side Taurus, gifts that, gifts that appeal, side Taurus such, Taurus such, that appeal, practical side

Donate To St Jude Children'S Hospital

St. Jude Children's Research Hospital treats and researches catastrophic diseases in children, famously cancer. Research efforts have led to a tremendous change in childhood survival rates for some of these cancers. Acute Lymphoblastic Leukemia (ALL), for instance, had a 4 percent survival rate in 1962 and today has a cure rate in children of 94 percent. Sick children are never asked to pay, even if insurance does not cover all costs. The hospital reports that daily operating costs are $1.4 million, most of which is funded through contributions. Out of the contributions, 84 percent of every dollar supports research and treatment.

Instructions

1. Find out if your employer participates in St. Jude's matching gift program. If your company does, it will contribute money to St. Jude Children's Research Hospital with you. You can find out if your company participates by going to St. Jude's website.

2. Decide if you want to donate once or give on a regular basis.

3. Decide what you want to give (for instance, stocks or cash).

4. Decide how much you want to give.

5. Decide if you want to give the gift as a tribute to someone or to commemorate an event such as Christmas.

6. Go online to the St. Jude hospital website, and find and clink the link labeled "Ways to Help." From that page click the "Donate online, by phone or by mail" link.

7. Click on the link appropriate to your donation decisions. For instance, if you want to donate once, click on the "Single Gift" link. Follow the instructions. You can donate either with a check or credit card.

8. Call (800) 805-5856, instead, if you want to donate over the phone. You can use check or credit card using this method, as well.

9. Print out a donation form if you want to donate via mail. Fill out the form, make a donation as it instruction, then stamp and mail the gift to

St. Jude Children's Research Hospital

501 St. Jude Place

Memphis, TN 38105

The forms can be found on the "Donate online, by phone or by mail" page of the hospital's website.

10. Research your options for giving gifts that are not cash, such as an IRA contribution or charitable gift annuity. Information can be found by following the "Gift Planning" link on the "Donate online, by phone or by mail" page.

11. Contact someone at St. Jude Children's Research Hospital if donating a non-cash gift by clicking the "Step 3: Contact" link that can be found on the "Gift Planning" page. You will get a drop-down menu. Choose "Request Information."

12. Fill out the resulting form. Someone from the hospital will contact you with guidance and information about your options.

Tags: Jude Children, Children Research, Children Research Hospital, Jude Children Research, Research Hospital, want donate

Find My Past Employment History

There are several ways to track down your employment history.

If it has been while since you updated your resume, you might be at a loss to remember the exact dates and addresses of your previous employers. You might also be applying for a job that requires a significant employment history. There are several ways to track down this information, depending on how much information you have, how much information you need and how much investigating you are willing to do.

Instructions

1. Contact your previous employer's human resources department. If you already know the places you worked and just need more detailed information such as start and end dates, the company's human resources department is likely to have your information on file.

2. Check your old tax forms. If you've kept your tax records over the years, you can reference your W-2s to gather information about your past employment history. If you are missing any tax forms, you can call the Internal Revenue Service help line and ask for this information.

3. Order your detailed Social Security summary report from the Social Security Administration. To do so, you must fill out Form SSA-7050-F4, Request For Social Security Earnings. Be sure you indicate you are requesting a detailed report. There is a fee, and it can take several weeks to process, but it contains your entire employment history.

4. Conduct a public records search. This is especially useful if you were a school or government employee. Employment records for these people are public and anyone can request access to them. Your city's records department, or the university or school where you worked would have this information on file.

5. Hire a background-check company. Ordering your own background check brings up a list of previous employment. This option can be costly, but the results are usually delivered quickly and often instantly.

Tags: employment history, Social Security, this information, human resources, human resources department, information file

Find A Company'S Tax Id Number For Free

Companies receive tax identification numbers after registering with the federal government. A company that provides products or services must get a tax ID number so that appropriate government taxes are collected. Tax ID numbers are included on many company documents, such as tax filings and W-2 or 1099 forms. IDs also are referred to as employer identification numbers (EINs). Since an EIN remains with the company permanently, you can search through old documents to find the EIN.

Instructions

1. Contact the Internal Revenue Service in person at a local office or by telephone at (800) 829-4933. You can obtain company information for free if you are an authorized person, such as an owner, partner, director, or a corporate officer. Otherwise, the IRS will not disclose any information.

2. Locate a paycheck or W-2 form issued by the company. If you hold a leadership or management position, contact banks where the company has business checking accounts.

3. Browse local, state, and national public records, as companies regularly disclose tax ID numbers. Free sources include your state's secretary of state as well as the Securities and Exchange Commission at sec.gov.

4. Search through guidestar.org, a website that is free for non-profits. Guidestar provides financial and corporate information, including EINs about non-profit organizations.

5. Register for a free trial with an online EIN database, such as through feinsearch.com. Review promotion rules carefully so that you understand end the trial without getting charged.

Tags: identification numbers

Create Trophies

Design your own awards for special recognition.

Trophies are used to recognize the achievements of groups as well as individuals. From football and soccer to gymnastics, cheerleading, dance and academics, trophies honor the special accomplishments. A goal when designing a trophy is often to attempt to create a unique or custom appearance so that the recognition will be truly special and memorable. Trophy parts can be ordered that allow for assembly, however, there are numerous companies with websites that provide custom creation, engraving and assembly that may not be possible otherwise.

Instructions

1. Begin the trophy design process by using a top-down approach. Start at the top of the trophy and work your way down to the bottom. Typically, a trophy will have a symbol, symbolic figure or logo on the top. The next section most commonly features a colorful support riser with colors representing a school, company or association. The bottom of a trophy will often have a small plate that is engraved with the date, event information and award recipient.

2. Gather a variety of materials relating to the event, competition, school or association. Look for creative ideas from existing logos, slogans, overall themes or the event itself. A dance competition, for example, could utilize ballet shoes, production company colors and the year in which the competition is held. Seek input from others involved in producing, coordinating or sponsoring the event.

3. Access a computer that has a graphics program. Even the most basic program that may come installed on a computer will allow for a degree of creative design. Lay out the basic idea for a trophy and either fill in or indicate colors. Save the design before closing the program as you may want to make changes later on.

4. Print the design and present your ideas to others for input or approval. Use the input of others to fine-tune your design. Incorporate suggestions by making notations and sketches on the design with a pencil. Return to the computer and incorporate any changes to the design.

5. Locate an awards and trophy company either locally or online. Submit your design, typically by fax if online, along with overall size, quantities and any other special instructions. Allow the company to provide a quote, and check with any others who may need to approve or sign off on the trophy order.

Tags: trophy will, your design

Celebrate A Person'S Life As A Whole

Celebrating can take many different forms.

Sometimes, getting through even the most ordinary life is an achievement. With ups and downs, such as births, deaths, job changes and divorces, it's no wonder individuals need reasons to celebrate -- if only to cheer themselves up. Sometimes, a person's achievements are truly remarkable, and you need a way to commemorate those as well. Numerous options exist when it comes to celebrating a life. Be sure to choose one that is appropriate in terms of theme, interest and age group if you are the host of such a special occasion.

Instructions

1. Throw a party. There is perhaps no greater way to celebrate a person's life than to bring all her closest friends together to get down and funky. Keep the focus on the guest of honor, however, by periodically reminding guests why they are there in the first place. Write invitations with a celebrant-centered theme, such as a baby picture. Make party favors of the person's favorite childhood toys or candy. Let one guest make a toast for every stage of the honored person's life: childhood, college, marriage and middle age. Make sure all this is okay with the person you're celebrating, unless it's a surprise party.

2. Make a scrapbook. This is a lovely, touching way to bring all the different aspects of a person's journey together into one volume. Make it a group project if there is more than one person who wants to pitch in. Purchase scrapbook-making services from professionals if you are not particularly crafty. Do not give these services original photos or document copies to include at first. Have the professionals show you what the scrapbook pages will look like laid out. Only if you approve of the design should you give them the originals to use, if at all.

3. Make a video. Similar to a scrapbook, but more lively, a video allows the important people in your celebrant's life to share their stories or memories of that person. Give everyone a turn to express their love, gratitude or an anecdote by placing them in front of the camera. Do not let each person's segment run longer than a few minutes if there are a large number of people to be interviewed -- even touching videos, if lengthy, can get boring after a while.

Tags: person life

Compute Distances Between City Points

Whether you're planning a road trip, considering moving or just satisfying your intellectual curiosity, it's easy to compute distances between locations online. Infoplease and Google Maps both offer free online distance calculators. Infoplease is more suited for people seeking exact distances, while Google Maps provides different driving and walking routes.

Instructions

Infoplease

1. Go to the Infoplease Distance Calculator at http://www.infoplease.com/atlas/calculate-distance.html.

2. Type your first location into the "Distance From" box. Type your second location into the "Distance To" box. If your city shares a name with other cities, you may need to specify the state or country.

3. Click "Calculate."

Google Maps

4. Go to Google Maps at http://maps.google.com/.

5. Click "Get Directions" on the blue pane.

6. Type your first location into the "A" box. Type your second location into the "B" box. If your city shares a name with other cities, you may need to specify the state or country.

7. Select "by car" or "walking."

8. Click "Get Directions." Google Maps provides multiple possible routes; the distances are on the right.

Tags: Google Maps, location into, Type your, your second location, cities need, cities need specify, city shares

Calculate Distance Ran

Keeping track of your mileage is an essential part of any serious training program. Various tools, some more technologically advanced, exist for calculating mileage. The method described below is one of the simplest and most accurate, although it does require a little bit of legwork.

Instructions

Measuring Your Distance

1. Go out for a run, making sure that you remember your route. In order to calculate your distance using the method described below, ensure that your running route sticks to areas where you can walk or ride a bicycle.

2. Measure the circumference of your bicycle's front wheel. The easiest way to do this is by putting a chalk mark on the wheel, and then rolling the bicycle forward until the mark has made exactly one revolution. Measure the distance that the bike has traveled to calculate the circumference. An alternative method is to measure the radius of the wheel, and then utilize the formula (2 x radius x 3.1415) to calculate the circumference of the wheel. If you are going to be calculating your distance in miles, measure the circumference in inches. To calculate your distance in kilometers, measure in centimeters.

3. Place a chalk mark on the edge of the bike's front tire (or use the one that you made to measure the wheel's circumference). Walk or slowly ride your bike along the course that you ran earlier, and count the number of times that the chalk mark makes a full revolution.

4. If you measured the circumference of the wheel in inches, divide that figure by 12 to determine the circumference in feet. Multiply that figure by the number of revolutions that your front tire made as you retraced the course, then divide that figure by 5,280 to calculate your distance in miles. For example, a circumference of 84 inches is 7 feet (84/12). Counting 500 revolutions of 7 feet each would mean that you have traveled 3500 feet. Dividing that figure by 5,280 will provide your distance, in this case 0.66 miles.

5. If you measured the circumference in centimeters, divide by 100 to determine the circumference in meters. Multiply that figure by the number of revolutions that your front tire made as you retraced the course, then divide that figure by 1000 to calculate your distance in kilometers. For example, a circumference of 200 centimeters is 2 meters. Counting 500 revolutions of 2 meters each would mean that you have traveled 1000 meters. Dividing that figure by 1000 will provide your distance, in this case 1.0 kilometers.

Tags: that figure, your distance, calculate your, calculate your distance, chalk mark

Dress Like Kate Hudson

Dress Like Kate Hudson

Kate Hudson never fails to look comfortable and sexy at the same time. Follow these steps to reproduce her distinctive style, a blend of Bohemian hippie and down-to-earth sunny California. Does this Spark an idea?

Instructions

1. Wear scarves that are brightly colored with ethnic patterns to get the boho-chic style of Kate Hudson. Usually found on her while dressing down, they add a bit of color and spice to a plain outfit. Wear wrapped around the head, around a waist or around the neck.

2. Pair flirty and feminine sundresses with flat sandals and beads to achieve the nouveau-hippie style often seen on Kate Hudson. Go for vintage-looking sundresses or the real thing. Many times hers are long and spaghetti-strap.

3. Wear eyelet and crochet white tops. Kate is seen in various styles of them quite a lot. Pair with jeans, bracelets and a funky hat for the ultimate look.

4. Own a lot of boots. Kate is seen wearing boots with everything from jeans to shorts to skirts. Her boots are sometimes sleek and sexy, sometimes fun and outrageous. Wear western-style boots with fringes and a bohemian dress, or a furry pair with jean and a sweater. Her favorite boots are Frye boots.

5. Make jewelry at home. Kate makes a lot of her own jewelry. Have fun using a lot of beads. Make bracelets and necklaces. If this is too challenging, buy hand-crafted jewelry. It comes in a wide range of prices from very cheap at craft fairs to designer.

6. Dress up with a simple elegance. Kate is often seen on the red carpet looking classic and elegant. Her dresses are often very elegant in cut. Her hairstyles are usually simple and her make-up natural. She wears vintage-looking jewelry.

7. Keep an eye on new collections from her favorite designers. She has been seen wearing Siwy, Stella McCartney and Versace. Get the looks for less by shopping at cheaper clothing stores that offer boho-chic styles such as Forever 21.

Tags: Kate Hudson, boots with, Dress Like, Dress Like Kate, Kate seen, Like Kate

Eat To Build Muscle & Lose Weight

Food is just as important to the diet as the exercises.

Building muscle is possible while losing the excess fat on your body. The weight lifting and training exercises burn fat while the new muscle forms. Like any other exercise program, your diet can make or break the results. For example, the carbohydrates that muscle builders require in their diet can slow the weight loss portion if they aren't controlled. The diet that goes along with your weight loss, muscle-building diet thus requires as much attention as the exercises that you perform on the plan.

Instructions

1. Look at your protein intake closely. Protein helps the muscles repair, rebuild and strengthen. However, the traditional proteins eaten by those undergoing weight training include meats that may be high in the types of fats that kill a weight loss diet. Instead, look to lean meats, egg whites and skinless chicken. Cut the fat from the meat in order to cut it from your body. Just don't cut the meat completely because your body needs the protein.

2. Consider carbs. Weight loss dieters cut carbohydrates from all meals as one of the first signs of their allegiance to losing the weight. This is a mistake. Carbohydrates are the energy your body needs to burn the fat and fuel the workouts. Cutting them is like taking the gas out of your car. Too little carbohydrates can also cause the body to enter a state known as ketosis, leading to kidney stones or gout. While carbs such as refined flour-made baked goods should be removed from the diet, consider carbs from pasta, brown rice, and whole grain breads. The National Institutes of Diabetes, Digestive and Kidney Diseases recommends a minimum of 130 g of carbohydrates a day.

3. Feel free with your veggies. Vegetables are a staple for building muscle and losing weight. Don't limit the starchy vegetables either. Potatoes and corn are popular examples of starchy vegetables. Starch is a complex carbohydrate that can help fuel your muscle-building workouts. Just lay off the excess topping when eating the starchy veggies.

4. Stay away from short-term energy boosters. Fuel for the workout is one thing, but the source of that fuel is quite another. Avoid energy boosts from sugar and caffeine. These are short-lived and often very damaging to both the weight loss and muscle-building portions of your health plan.

Tags: weight loss, your body, body needs, losing weight, loss muscle-building, starchy vegetables

Do C25k On A Treadmill

The Couch-to-5K running program on a treadmill can help runners reach their training goals.

There are many reasons you might choose to start a training program on a treadmill instead of running outside, including to avoid running in the dark or in bad weather. Or perhaps you have a gym membership and want to use their facilities, or you have an injury that would be worsened by running on hard pavement. The Couch-to-5K (C25K) running program, a system designed by Cool Running, can be performed on a treadmill with a few alterations to the original training program.

Instructions

1. Each week of the Couch-to-5K program involves a day of running followed by a day of rest, for a total of three workouts per week. During the first week, you will alternately run and walk for 1-minute intervals for 10 minutes each time, at a speed of 3.5 mph (walking) and 4.5 mph (running).

2. During each week of the eight-week program, increase your time by between two and four minutes to ensure that you reach 25 to 30 minute workouts by Week 7.

3. During the program, you also will increase the number of minutes that you run starting with Week 3. During that week and Week 4, add a minute to your run intervals. During Week 5, add five minutes to your run intervals, and so on and so forth. Walk times always remain at one minute.

4. During Week 8 -- the last week of the program -- eliminate the walking intervals, and run: 20 minutes at 5 mph on Day 1; 25 minutes at 5.5 mph on Day 2; and 30 minutes at 6 mph on Day 3.

5. Chart your progress to see how close you are to achieving your goal by taping your training guide to the front of your treadmill and marking off completed days. Find a 5K race in your community or surrounding neighborhoods to participate in after your training program has ended by checking out chamber of commerce and visitors bureau sites online. Most communities include runs in weekend festival activities or as an annual event.

Tags: training program, During Week, intervals minutes, minutes minutes, program treadmill, running program, Week During

Calculate A Jog Stride

Jog a longer distance to get a more accurate stride calculation.

Everyone jogs at a different speed based on their height, body type and running capabilities. One of the main reasons a jogger might be interested in his or her stride length is so he or she can use a pedometer. Pedometers are walking/jogging devices that count how many steps you take and convert your steps to miles or kilometers, allowing you to know how far you have traveled. However, in order for a pedometer to accurately calculate distance, you must correctly input your stride length. Calculating your stride length is a very simple process that involves running 20 to 30 steps.

Instructions

1. Jog on a treadmill or outdoors at your usual pace (if jogging outdoors, make sure to mark your starting point). As you jog, count your steps until you have taken 20 or 30 paces --- the more paces you take the more accurate your stride calculation will be.

2. Measure the distance you have covered. If you are on a treadmill, check the distance on the display. If you are running outdoors, use a measuring tape to measure the distance you covered.

3. Divide the distance you covered by the number of paces you took to find out your stride length.

Tags: stride length, your stride, your stride length, distance covered, more accurate, stride calculation, your steps

Donate A Men'S Suit In Boston

Help lower-income men with your donation.

Donating your gently-used men's suit can make a world of difference to someone in need. A suit can help a man seeking employment prepare for an interview with confidence, or can become an outfit he can use to transition into the workplace. No one should be deprived of an opportunity because of difficulty acquiring professional attire. There are many charitable organizations in Boston that can put your gently-used suit to use.

Instructions

1. Choose an organization that accepts men's suits as a form of donation. Men's Wearhouse holds their National Suit Drive during the month of September every year. Donors can drop off their suits at all locations in Boston during that time. If you have a donation that can't wait until September, you can drop off your suit donations at St. Francis House. Morgan Memorial Goodwill Industries also accepts men's suits as a donation.

2. Prepare your suit for donation. Make sure your suit is clean. The Men's Wearhouse National Suit Drive requires that all suits are clean and on hangers when donated.

3. Contact the organization. Find out its drop-off time and location for donations. St. Francis House accepts donations seven days a week, but times vary.

Tags: your suit, accepts suits, donations Francis, donations Francis House, Francis House, gently-used suit

Buy A Used Bayliner

Bayliners are great boats for general use. Whether it's fishing, skiing or cruising, Bayliner has provided exceptional aquatic opportunity since 1957. That kind of reputation comes with a hefty price. If you are in the market for a Bayliner, consider a used one.

Instructions

1. Purchase your boat at the beginning of the model year. Early August is often the best time to purchase a used Bayliner, since many people will have bought a new model with the intention of offloading their old boat. More Bayliners on the market means lower prices for you.

2. Research all avenues. Look at magazines, newspaper classifieds, websites such as Craigslist, even auction sites such as eBay. All could be the source of a great deal.

3. Inspect the engine. Boat engines are much beefier than car engines, making them a more vital, and potentially fickle, aspect of your purchase. Pooling oil, crusty white residue, cracking belts and worn-down spark plugs are common indicators that there may be serious issues with the engine.

4. Check the propeller for damage. A heavily dented or nicked propeller could indicate poor treatment and collisions.

5. Test all electrical systems. Particularly important are blower and steering operations. Also check lights, radio and the horn.

6. Inspect the upholstery and carpet. Keep a careful eye open for rips and tears. The presence of mold or mildew can be especially damaging.

7. Confirm proof of ownership. Ask to see the seller's papers in order to verify ownership and ensure that you'll have the proper documentation when it's yours.

8. Research price. There are a number of publications to help you determine the value of the boat you plant to purchase. Go armed with the numbers in advance.

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Enter The World Chili Championship

Your chili is judged by a panel of experienced chili judges in the world championship.

Some people enjoy such activities as sewing or gardening as a favorite pastime, while others prefer to spend their time in the kitchen, inventing and perfecting their favorite recipes. If you are someone who has a knack for making delicious chili, you can enter your creation in the World Chili Championship -- an annual event organized by the nonprofit International Chili Society. To make it as far as the world championships, you must first earn your spot by participating in local competitions. Add this to my Recipe Box.

Instructions

1. Visit the International Chili Society's webpage and navigate to the "Sign Up" page on the top right of the main page. To compete in any ICS competitions (including the world championship) you must be a valid cardholder of an ICS membership. Follow the online instructions to become a member. The cost is $50 USD per year, as of 2011.

2. Locate the time and place of the next chili cook-off in your district. The ICS website has the "Find a Cookoff section, where members can locate cook-offs in their area.

3. Prepare a red chili, chili verde or salsa for competition and participate in the district competition. To move on to the world championship, you must win your district cook-off, followed by a win in the regional cook-off and then victory in the all-state cook-off.

4. Accept the invitation to attend the World Chili Cook-off once you have won all subsequent competitions. Once you have won the leading competitions, you will be eligible to compete in the world championship.

Tags: world championship, World Chili, championship must, Chili Championship, Chili Society

Find A Company'S Tax Id

Certain documents such as a W-2 will include the company's tax ID number.

A company's tax ID number, or employer identification number (EIN), is a unique identifying number assigned to a business for tax purposes. This number is necessary for opening a business bank account, filing taxes and paying employees. Finding the number may be as simple as locating a bank statement or the original documentation provided by the IRS. In certain cases, a simple phone call to the IRS hotline by an authorized individual will be even faster and more efficient.

Instructions

1. Search for the original documentation provided by the IRS when the EIN was assigned. If the process was completed online, you should have a PDF copy somewhere on the hard drive where the application was completed.

2. Contact the bank or financial institution that handles the business' finances. An EIN number is required by law when opening a business account and they will have it on file.

3. Review the forms and applications submitted for any local or state business licenses issued to the company. An EIN is required for most types of licenses and the number will be printed on the forms.

4. Retrieve previous tax returns or contact the company's accountant. The EIN is required for successful tax filings and will be present on the returns or on file with the accountant.

5. Contact the IRS Business & Specialty Tax Line at 800-829-4933 between the hours of 7 a.m. and 10 p.m. Monday through Friday. Only authorized individuals may contact the hotline. These include business owners, partners and other individuals on file with the IRS as authorized users.

Tags: company number, documentation provided, file with, opening business, original documentation, original documentation provided

Catch The Man Of Your Dreams

Master the skills to get Mr. Right.

Catching the man of your dreams has little to do with luck, and a lot to do with your willingness to learn and master a strategic set of skills. Your journey begins right where you are with a quick guide to insight and techniques from top experts in the field. Forget about the hunter closing in on its prey. It is time to focus on become a magnet to the man you want.

Instructions

1. Write down an answer to the question: "Who am I?" Take a complete, honest inventory of who you are from the inside out and what makes your presence stand out in a crowd, advises Phil McGraw in his book "Love Smart." Be specific. Instead of writing "I am a good person," define what that means, clarifies Joy Brown in "Dating for Dummies."

2. Improve what you can about yourself, and embrace what you can't. For example, if your posture is slouched, engage in core exercise classes to help correct it. Even partial improvement can boost your appearance, self-esteem and health. As for qualities you can't change, like your height, it is time to accept yourself unconditionally and make the most of it.

3. Make an extensive list of characteristics you want in the man of your dreams. In the February 2008 issue of the "Oprah Magazine," life coach Martha Beck recommends letting go of anything transient or changeable, like the car he drives. Focus instead on the deeper qualities. McGraw says you should also write down the deal-breakers, those attributes you will not live with or compromise on.

4. Find out where men with the characteristics you want hang out, and spend time in as many of those locations as you can. Go alone if safe, or with a friend or two at most, and change companions to bring out different aspects of your personality.

5. Body language speaks for you

Make your looks irresistibly attractive to your Mr. Right. Dress and be groomed in a classy, yet comfortable, style. Have good eye contact during a conversation and maintain an open, relaxed body language.

6. Put him in the center of your attention. Self-disclose no more than 25 percent of the time and listen attentively throughout, McGraw suggests. It's best to arrive at a date prepared with 10 interesting questions you can fall back on should you feel at a loss as to what you can inquire about. Use follow-up questions when you feel he can elaborate on an answer. Remember, you are out to enjoy your time together so relax into being yourself.

7. Sway the man of your dreams to commit to you. To create a sense of urgency, McGraw recommends that you hold on to something you may offer, such as sex, or accessibility, until the relationship reaches the committed level. Consider, therefore, becoming friends first and lovers later, and continue activities that are independent of your relationship. So your Friday night out with the girls is still on.

8. Maintain a strong, healthy relationship and get busy with being happy. Ask yourself what his needs are, and if you are able and willing to provide what he needs for the long stretch. Communicate to him with words as well as actions that you understand what he needs, that it makes sense to you and that it is your priority as well.

Tags: what needs, characteristics want, where with, your dreams

Design A Work Uniform

Some uniforms are synonymous with a certain job.

There are countless jobs and professions that require workers to wear a uniform. The reasons for the uniforms are varied. In some cases it's a matter of function, while other companies insist on uniforms as a measure of corporate branding. Even though the reasons behind the uniforms differ, what is important is that they should be functional. The realities of the job and the everyday activities required of employees need to be considered when designing a work uniform. It may also be beneficial to consult during the design process with the people who will be wearing the uniform.

Instructions

Instructions

1. Consider the types of clothing you want to include as a part of the uniform. Some companies only insist their employees wear a certain type of shirt, while others manage their employees' entire look. The nature of the job can help with this decision. Employees who sit at a desk all day don't have much need for brand-specific work pants, while employees who interact with customers represent the company in a very public way and may need to be attired as such.

2. Decide whether there will be any variation within the uniform's design. This decision includes whether there will be different male and female uniform designs and if seasonal uniforms --- long-sleeved in the winter and short-sleeved in the summer --- will be produced. Additional elements such as scarves, hats and possible outerwear can also be considered at this time.

3. Produce a sketch of what you want the uniform to look like. Figure out where the company logo will be placed on the different uniform elements. The left side of the chest, across the back or along the cuff of a short-sleeved T-shirt are all places that company branding can be placed. The design of the logo --- image and text, image only, text only --- will help with making this decision.

4. Consult your employees. Choose a random selection of employees and show them a sketch of the potential uniform. Ask them for their opinion on its design, whether they believe it will be functional and if there are any elements they would change or add. Since they're the ones who will be wearing the uniform, it's important for them to be comfortable in it.

5. Contact a uniform manufacturer to have the uniforms produced. Remember to pay attention to fabric selection at this stage. Breathable fabrics such as cotton are preferable to synthetic ones like polyester in jobs that involve a lot of physical activity.

Tags: help with, their employees, there will, this decision, wearing uniform

Dress Like Avril Lavigne

Avril Lavigne is a musician that has developed a very unique image and style for herself. She is edgy and trendy and pushes the envelope with her style just like she does her music and attitude. She is definitely very rocker, dressing punk to match her punk attitude. She manages to keep it trendy and contemporary though. Use the tips below for dressing like Avril Lavigne. Does this Spark an idea?

Instructions

1. Wear dark colors. Avril is most commonly seen in black, whether dressing up or casual. When she's not in black, she is usually seen in dark grays, greens and sometimes red. Her colors make a definite statement just like her overall style.

2. Accessorize with masculine items. She keeps her jewelry minimal. It is often a wide cuff for a bracelet, a long pendant necklace and sometimes even a necktie. She has even been seen wearing chains.

3. Keep hair long and naturally styled. Her hair is long and straight and is rarely seen other wise. She is not afraid to try different shades and colors, from platinum blond to shades of red to black streaks.

4. Wear big black boots. She is often photographed in combat boots, among other black styles. She wears them with everything from jeans to trousers to skirts and dresses.

5. Have many Chuck Taylor shoes. She wears them in various colors, but most commonly black. Once again, wear them with everything from jeans to skirts.

6. Wear printed t-shirts. She is most commonly seen dressed casual, donning printed t-shirts with everything from jeans to skirts. They are not usually colorful or feminine.

Tags: Avril Lavigne, everything from, everything from jeans, from jeans, most commonly, with everything

Compare Grocery Store Deals

Find savings before you arrive at the grocery store.

Comparing grocery store deals can help you save money at the supermarket. Stock up on frequently used items when they go on sale. Looking at grocery store circulars can be overwhelming, but follow a few simple steps to stay on track. Add this to my Recipe Box.

Instructions

1. Collect grocery store circulars from inside your local newspaper and nearby grocery stores.

2. Set the circulars side-by-side and find similar products in each. Look at meats to see each supermarket's deals, for example. Then, you might examine cereals to see which products are on sale.

3. Consider the number of servings. A cut of chicken that has a lot of bones and little meat might have a lower price than a cut with more meat. Compare chicken to chicken across circulars to judge the best deal.

4. Judge the product's quality. A bony chicken will cost less than expensive prime rib. However, a significant sale on prime rib will still likely render it more expensive than chicken. Weigh your weekly food needs to pick the best choice.

5. Circle the best deals inside each grocery store circular based on your grocery list. Or you can base the week's grocery list on the deals you picked, developing a budget-friendly menu from sale items.

6. List the deals you selected in the circles on a piece of paper by flipping once more through the circulars. This list will form the basis of your grocery list.

Tags: grocery list, grocery store, grocery store, grocery store circulars, store circulars

Burn A Pound Of Fat At Home

You can burn one pound of fat without ever leaving home.

One pound is equal to 3,500 calories, according to MayoClinic.com. To lose one pound, you must therefore create a 3,500 calorie deficit. This is easiest to accomplish by simultaneously reducing your calorie intake while increasing your activity level, but it can also be accomplished by simply burning more calories while continuing to consume your regular number of calories. There are many activities you can do to burn one pound of fat at home. Burn 250 to 500 calories a day depending on your fitness level to lose one-half to one pound of fat per week.

Instructions

1. Schedule each day to provide at least one hour that you can devote to exercise. The actual time required for you to burn an additional 250 calories per day varies depending on the activity you choose. However, many at-home exercise routines burn 250 calories or more per hour, so this is a good starting point.

2. Warm up at the start of every exercise session. This increases blood flow to the muscles, lessening the chance of a workout injury. Spend at least five minutes stretching all your major muscles groups and performing light aerobic activities to slowly raise your heart rate, sparkpeople.com says.

3. Use whatever exercise equipment you have available in your home and that you enjoy using. Step aerobics, bicycling, walking and using an elliptical trainer are effective exercises, and each one burns at least 250 calories per hour---even walking. High-intensity options that can be done at home include jumping rope, spinning or interval training, shapefit.com says.

4. Complete your workout with a cool-down of 10 to 15 minutes. Do lower-intensity activities that use the same muscles you just finished working out. Including stretching as part of your cool-down routine also might help prevent muscle soreness, sparkpeople.com says.

5. Add more exercise to your daily activities to burn more calories even when not actively engaged in a workout. Look for opportunities for physical movement such as walking to the store, taking the stairs instead of the elevator and cleaning your car at home in the driveway instead of driving through a car wash. Trade 30 minutes of watching television for household chores every day to burn even more calories. Small changes add up quickly over the course of a week or more, the National Institutes of Health says.

6. Continue your new routine for at least one week---preferably two---to see a loss of one pound of fat. Complete your exercise schedule for several weeks if you want to lose more than one pound of fat. Aim for slow and steady weight loss of no more than two pounds per week to ensure that you are losing fat and not muscle.

Tags: more calories, activities burn, Complete your, more than, sparkpeople says, your home

Calculate A Nominal Protection Coefficient

Nominal protection coefficient shows the ratio between the price paid for a product upon entering the country and the price paid inside the nation by consumers. Both imported and exported goods have their own ratios to show the level of additional fees added to products between their point of origin and the final buyer. A higher ratio indicates more government charges and taxes added to the border price, which raises the amount paid by citizens on imported items.

Instructions

1. Divide the border production price by the price paid for the item in the market (domestic producer price) to find the nominal protection coefficient for imported goods. For instance, a border price of $100 per unit divided by a domestic price of $50 per unit would yield a nominal protection coefficient (NPC) of 100/50 = 2.

2. Find nominal protection coefficient for exported items by dividing the private price for the income of an item divided by the public price for the item. For example, a farmer earns $30 per unit produced, but it sold at $60 on the market, would result in an output NPC of 30/60 = ½ = .5.

3. Examine your data: NPC for input below one suggests taxes, subsidies, government intervention or a restriction of trade. Look for an NPC for output greater than one as an indicator of producer subsidies since the producer earns more than the market would pay.

Tags: nominal protection coefficient, price paid, border price, market would, nominal protection, price unit, protection coefficient

Customize Nike Rifts

Nike Rifts are a type of sports shoe you can customize as a fashion statement.

Nike Rifts are a type of sport footwear that comes in several different colors and sizes. Nike has specialized in sports gear since 1972. Based in Beaverton, Oregon, the Nike Corp. stretches across six continents and continues to grow every year. Customizing your own Rifts can be a challenge when you aren't that imaginative. There are several ways that you can customize your own Nike Rifts, regardless of gender or size.

Instructions

1. Put stickers on the shoes in the pattern, design and order that you desire. It is alright if the stickers do not have a strong adhesive on the back. To get the stickers to stay, use an old and small paintbrush to paint over the stickers with a clear drying and flexible glue.

2. Use fabric paint pens, or permanent markers, depending on what you're more comfortable drawing with, to decorate your Nike Rifts. You can write your name in a playful and colorful font, draw a design on the shoe, or fill in stencils on your shoes. Once again, you will need to cover the paint or ink with a coat of clear drying and flexible glue because Nike Rifts are made with fabric instead of leather or plastic. This will keep the ink and paint from peeling and bleeding in the wash.

3. Cure any paint or ink you put on your Rifts with a hair dryer after the shoes have had time to dry for at least 24 hours. This will further set the paint or ink into your shoes.

4. Choose different embellishments to add to your Nike Rifts. This can include buttons, stamps, pieces of fabric, etc. You must first glue the embellishments to the shoe. Then, after the glue has had time to dry (at least one hour), use another coat of glue on top of the embellishments to hold them in place for a longer period of time.

Tags: Nike Rifts, your Nike, your Nike Rifts, clear drying, clear drying flexible, drying flexible, drying flexible glue

Clear Clutter & Emotional Baggage

Embarrassment from clutter can stop you from inviting guests to your home.

Although it's natural to attach sentimental value to some objects, particularly those that remind you of a certain person or special time in your life, this type of attachment can become unhealthy. Difficulty getting rid of the items, chronic disorganization and compulsions to collect more also could indicate a psychological disorder, such as compulsive hoarding or obsessive-compulsive disorder. Consult a mental health practitioner and professional organizer if de-cluttering causes you significant emotional distress. Does this Spark an idea?

Instructions

1. Choose one room or a section of a room in which to begin the de-cluttering process. Focusing on only one small area at a time can reduce the overwhelming feeling of having too much to process and organize.

2. Separate the items into three piles: "must keep," "donate" and "trash." The "must keep" pile contains important and truly valuable items such as documents and family heirlooms. The "donate" pile is for items that are still useful but are only taking up space, such as a spare waffle iron that you haven't used in five years. The "trash pile" is for garbage and miscellaneous items that aren't useful.

3. Reassess your piled items, challenging any thoughts you have about what you must keep. Ask yourself if you'll actually use all of those items, especially if you have large quantities of them, or if you're keeping them for another reason. You may be tempted to keep things because you feel guilty for spending money on them or because you fear being wasteful -- not because you actually want or need the items.

4. Bag the trash and box the donations. You may feel uncomfortable or think, "I might need that later," as you're doing this. Acknowledge these thoughts and feelings and consider recording them in a journal, but resist the temptation to move any of it to the "must keep" pile.

5. Set the bags and boxes in an out-of-sight area if you're not yet comfortable letting them go. If, after two weeks, you have not needed anything from those containers, take them to the dumpster and donation centers. Temporarily having the items out of your sight but within reach can help you comfortably adjust to the notion that you may not miss or even remember the items once they're gone.

6. Repeat this process in different areas of the home, rewarding yourself for making progress. For example, allow yourself a free day of relaxation for each room that you complete.

7. Prevent another build up of clutter by practicing organizational skills and confronting emotional troubles or addictions that contribute to the clutter. A licensed therapist can help you overcome compulsive hoarding, compulsive shopping and other psychological issues that could inhibit your success.

Tags: must keep, compulsive hoarding, items that, keep pile, must keep pile

Change Breathing Techniques

Proper breathing can help increase your stamina with intense physical activity.

Changing your breathing technique can be beneficial for mental focus, stress relief and pain management. One of the most effective breathing methods for relaxation and stress relief is abdominal breathing, also referred to as diaphragmatic breathing. The diaphragm is forced downward, thus pushing air into your lungs and helping with improved return blood flow. This specific technique can aid in all of the previously mentioned areas, and it is one of the easiest to learn. Abdominal breathing can be practiced in a few simple steps.

Instructions

1. Place one hand on your chest and the other on your abdomen. Make sure that when you take a deep breath in, the hand on your abdomen is higher than the one on your chest. If it is, this means the diaphragm is properly pulling air into the lungs. You should only put your hands on the chest and abdomen when you are initially learning this breathing technique. Once you have accomplished this technique, you no longer need the hand placement for this initial step.

2. Breathe in as deeply as possible through your nose, and exhale from your mouth. Hold this breath inside as long as you can, but do not exceed a count of seven. It may seem complicated, but it is quite simple when actually put into use. This will become easier with practice. Your eyes can be closed if it will help you focus on the process.

3. Exhale slowly through your mouth, counting to eight as you do so. It is important to remember that a key to the success of deep breathing is how you fully exhale; not just how deeply you inhale. Focus your mind on pleasant scenes; this will enable you to achieve maximum focus. The more you practice, the easier these visualizations will be.

4. Repeat this process four times with five breaths each time. This will help you feel relaxed, focused and pain free. Once you are comfortable with this technique, you can easily perform it whenever necessary. You can also use this method of breathing to facilitate meditation, help with mental focus, aid in stress relief and relaxation, and increase stamina for physical activity.

Tags: stress relief, breathing technique, focus stress, focus stress relief, hand your

Dress Like Kate Beckinsale

Dress Like Kate Beckinsale

Kate Beckinsale is one of the emerging fashion-forward females in Hollywood. Her style is simple and understated, yet incredibly classy and immaculate. Her style tends to gravitate towards timeless pieces. She is not as trendy as some other Hollywood vixens her age, which makes her appear more serious and mature. Does this Spark an idea?

Instructions

1. Minimize the number of accessories. Kate normally wears oversized sunglasses and simple jewelry. This minimalist approach keeps her from looking gaudy, and adds to the simplicity of her style approach. A few beautiful pieces go a long way.

2. Keep the shades neutral. Kate's wardrobe consists of colors such as black, brown, khaki and white. Any shade along those lines is suitable. The palette of colors worn should be earthy tones. She keeps the attention on her beautiful face and amazing physique, instead of on what she's wearing.

3. Wear what's comfortable. Kate's favorite jeans? Classic Levi's. Lounging around, she wears a Juicy Couture jogsuit. Don't get too casual, though. Kate always looks put together, not falling apart.

4. Pay attention to detail. Kate always matches her accessories to her outfits. Her purses compliment her look, rather than taking attention away from it. Stay with the neutral palette with these also. The brands of purses she gravitates towards are brands such as Prada and Yves Saint Laurent.

5. Splurge for those special nights. Kate definitely knows glam it up. Gucci is a top pick of hers for her red carpet events. She chooses dresses that are classic, feminine and flowy, without going overboard.

Tags: Kate Beckinsale, Dress Like, Dress Like Kate, Kate always, Like Kate

Create A Gift Basket For A Fitness Buff

Create a Gift Basket for a Fitness Buff

Your friend has turned into a fitness buff and you want to offer your encouragement for continued success. Create a gift basket by packing it with items that will turn exercise into an enjoyable hobby.

Instructions

Choosing the Gifts and Basket

1. Select from the following: super-soft hand and body towels for the gym; pedometer for power walking; sports watch; sweatbands; VCR fitness tapes for bad weather days; tape player; tapes of favorite music; small bottles of water; water bottle holder; fanny pack; fitness books; fitness magazines; a 6-pack of sweat socks; and herbal teas for relaxing afterwards.

2. Pick a basket style that your friend can use to store fitness gear. Your choices include those with one handle, with two side handles, or without handles. Make certain the basket is large enough to hold the gifts you have selected.

3. Decide on the color of the basket by choosing one that complements your friend's home decor. If in doubt, choose a neutral color by selecting a natural wicker basket.

4. Use shredded paper filling to make the gifts fit snugly in the basket.

5. Buy a humorous greeting card.

Packing the Basket

6. Wrap each present with a colorful gift wrap.

7. Put a layer of shredded paper filling on the bottom of the basket.

8. Place the wrapped gifts vertically or horizontally in the basket, as space allows, pushing the filling between gifts to ensure a very snug fit.

9. Place the basket in the center of a large piece of clear or tinted cellophane gift wrap. You may need two pieces of the wrap to completely cover a large basket.

10. Bring all sides of the wrap to a few inches above the top of the basket. Secure the wrap by tying it with a long, colorful ribbon.

11. Tape your greeting card onto the wrap.

Tags: Basket Fitness, Basket Fitness Buff, Create Gift, Gift Basket Fitness, gift wrap, greeting card

Dress Like Brad Pitt

Dress Like Brad Pitt

One of the most recognized celebrity faces in the world, Brad Pitt is also a modern fashion icon. His sleek, streamlined looks, whether casual or black tie, are always noted for their simple sophistication. Capture Brad Pitt's fashion sense by learning to dress like him. Does this Spark an idea?

Instructions

1. Wear solids, not patterns. Solids have an air of simplicity and structure that allow multiple pieces in a wardrobe to coordinate flawlessly. Whereas patterns and prints can be trendy and eye-catching, solids stand the test of time as classic pieces. From dress shirts to slacks to casual wear, optfor solid pieces of clothing made from quality fabric.

2. Choose neutral colors for clothing. You don't see Mr. Pitt flaunting bright and bold colors in his attire. Stick with the basics: black, white, beige, khaki, navy, gray, and the like. These colors are classy and sophisticated. Even the most casual tee and pair of pants can be dressed up when you choose these colors and the right fabrics and accessories.

3. Go for quality over quantity. Brad Pitt is always dressed to the nines, even when in a tee and cargo paints. Though everyone can't afford Versace and Gucci, you can purchase higher quality items in minimum, rather than buying lots of cheaper clothes. Though items made of higher quality fabric are typically more expensive, they tend to outlive lesser competitors, so they'll be in your wardrobe for longer.

4. Splurge on pieces that are form-fitting and tailored. One element of high-end style is that pieces truly fit the body well. These are either custom-made, tailored to fit, or created from materials that hold shape and fit, even after washing.

5. Press it. Brad Pitt always looks fresh and clean; this is partially due to having crisp, neatly pressed clothing. If you're not so handy when it comes to washing and ironing, have a professional dry clean your clothes to keep them looking sharp and presentable.

6. Wear the right shades. Shades make the man, especially Brad Pitt. Capture this particular look with a pair of Dior black and gray, square-shaped frameless sunglasses. Even a knock-off with slightly tinted lenses will do the job if they have the same lens shape and aviator-esque appearance.

Tags: Brad Pitt, Brad Pitt always, Dress Like Brad, higher quality, Like Brad, Like Brad Pitt

Eat Before During And After Running

Eating before you run helps prevent hypoglycemia (low blood sugar), stave off hunger, fuel your muscles and give mental assurance that your body is well fueled. Depending on what you're running, what you eat during and after can also be very important.

Instructions

1. Eat high-carbohydrate meals daily to keep your muscles fueled.

2. Avoid sugary foods, such as candy and soda, within an hour before hard exercise. Instead, choose high-starch, low-fat foods - bread, crackers and pasta - since they tend to digest easily.

3. Allow adequate time for digestion - three to four hours for a large meal, two to three hours for a smaller meal and less than an hour for a small snack.

4. Stick with liquid foods if digestion is a problem.

5. Eat familiar foods before a race. Don't try anything new.

6. Consume sports gels or sports drinks during your workout or race if you're running 90 minutes or more. Make sure you drink plenty of fluids throughout.

7. Replenish immediately after exercise with a glass of juice or other high-carbohydrate foods. Follow up with a high-carbohydrate meal, especially after a race or hard workout.

Tags: your muscles

Calculate Ups Output

A UPS protects valuable equipment from black- and brownouts.

An uninterruptible power supply (UPS) is an electrical device that provides backup power to other electrical devices during power outages. UPSs are plugged into a power socket, and the devices protected by the UPS are plugged into the UPS. If main power goes down, the UPS will continue supplying power to the devices plugged into it, until its internal batteries run out of charge. The time during which the UPS will provide power to its client devices depends on the UPS's capacity and on the power requirements of the clients. Typically, and especially for computer equipment, the power needs are specified in watts. You can use a simple calculation to compute for how long a given UPS will continue to provide charge. A minor variation will tell you how big a UPS is needed to keep the devices powered up for a given minimum time period.

Instructions

1. Find out the amp-hour rating of the UPS. This information should be in the UPS's specifications. If you cannot locate it, it is written on the lead-acid batteries contained inside the UPS. Open the UPS (with much care and wearing rubber gloves) and read the amp-hour rating from each of the batteries. Add them up (if there is more than one battery) to get the amp-hour rating for the whole UPS.

2. Divide the amp-hour rating from Step 1 by 0.8. This is the usable amp-hour rating of the UPS. You should not drain all the charge from lead-acid batteries unless you want to dramatically shorten their life spans. A divisor of 0.8 corresponds to draining the batteries down to 20 percent charge, but no further.

3. Add up the watt power requirements for all the devices that are protected by the UPS. For instance, if the computer monitor requires 100 watts and the desktop computer requires 350 watts, the total requirement is 450 watts.

4. Look up in the UPS specifications the voltage of the batteries contained inside it. Typically, it is 12 volts. Divide the total watt requirement by the voltage to obtain the nominal amperage the devices need.

5. Look up the efficiency of the UPS inverter, which should also be in the specifications. Multiply it by the nominal amperage to obtain the real amperage needed. For the example, multiply (450 watts / 12 volts) x 0.85 = 31.875 amp, assuming the UPS inverter is 85 percent efficient.

6. Divide the usable amp-hour rating from Step 2 by the real amperage needed from Step 5 to get the number of hours during which the UPS will power up the devices.

Tags: amp-hour rating, amp-hour rating from, from Step, plugged into, rating from

Calculate Half Marathon Paces

The half marathon can be completed with proper training.

The 13.1 mile distance of the half marathon has been growing in popularity. This middle-distance race is achievable with enough training, but does not demand the sometimes daunting dedication of a full marathon. To be successful in a race this long, you must regulate your pace by figuring out how long it takes you to run each mile. Calculating your pace time during training can help you estimate your finish time and help you gauge whether you need more training to achieve your time goal.

Instructions

1. Find the finish time of either your last race or your last long training run. An alternative is to use the length of time you hope it will take to finish the half marathon. Most races that use chip timers will have race results online. You must keep track of your own training run times.

2. Divide the finish time by the number of miles run. A previous half marathon's time or your goal half marathon time will be divided by 13.1. A 10K run will be divided by 6.2. The result equals the average number of minutes it will take to run each mile of the race.

3. Subtract your goal pace from your current pace to find how much faster per mile you must run to achieve your race goal. If you wish to run a half marathon in 1 hour and 40 minutes, your pace would be 7 minute, 36 second per mile. If you currently run a half marathon in 1 hour and 50 minutes, your pace is an 8 minute, 24 second mile; you must run 48 seconds per mile faster to achieve your half marathon time goal.

Tags: half marathon, your pace, achieve your, finish time, half marathon time

Choose A Title For Your Research Paper

A good research paper captures the gist of the paper and sparks interest in the content.

You've written the paper--15 perfectly proofread pages of sound arguments supporting an original thesis, complete with a formatted bibliography. The only thing left is the title page, and you're stumped. You've put weeks of work into this assignment, which is a substantial portion of your final grade, and you have no idea what to call it. Coming up with a title for your research paper that captures the main idea of your paper and entices others to read your painstakingly researched work is sometimes the most difficult part of an assignment---but the extra effort can help you earn a higher grade.

Instructions

1. Write your paper. As you write, make notes of sentences, phrases or ideas that capture the main ideas of your paper and could be used in the title.

2. Make a list of the questions that your paper answers. If your topic is well-defined, it may be a short list, but the list may help you narrow down a title for your paper by focusing your efforts. Craft a title that hints at the information contained in the paper.

3. Create interest in reading your paper by using vivid language. Use a thesaurus if necessary to find the language. Your title should spark interest in the content of the paper.

4. Use your thesis or hypothesis as the basis for your title. Turn your conclusions into a definitive statement that captures the main idea of your paper and use that as your title.

5. Include a quotation from the work that supports your thesis, if you are writing a literature or literary analysis paper. If your paper is not on a literary topic, research quotations that relate to the subject, and create a title using the quotation followed by a subtitle that details the subject of your paper.

6. Divide your paper title into a title and a subtitle. The title can be more literary or descriptive, while the subtitle details the specifics of the paper.

7. Define the tone of your paper with your title. If your paper is a serious and conventional academic study, do not write a casual or fun title containing flowery language or a play on words.

8. Write a title that is no more than 15 to 20 words. The title is meant to spark interest in the paper and give readers the gist of the information that is included. If your title is too long or too complicated, it may turn off your readers before they even start reading the paper.

Tags: your paper, your title, captures main, captures main idea, idea your, idea your paper

Develop A Workout & Diet Plan

When it comes to taking affirmative actions to improve your health and fitness, the first step is always the hardest. With some desire and dedication, however, anyone can design a basic program to begin the quest towards your ideal physique. Your first goal should be to design diet and workout plans with which you can live for a reasonable amount of time. As you grow more accustomed to a lifestyle of fitness, you can take additional steps to bolster your results.

Instructions

Diet Plan

1. Choose a strategy with which you can live for at least 12 to 16 weeks: Do not choose a low-carb diet if you have already tried and failed to successfully complete one a dozen times -- choose a diet strategy to which you know you can adhere, whether that means high-protein, low-carb or low-fat.

2. Place a daily caloric limit on yourself: This can vary somewhat depending on your current weight. Between 1,500 and 2,000 calories is a good starting point.

3. Aim to consume foods from natural sources: Avoid processed and pre-packaged foods of all kinds. Eat plenty of fresh fruits, vegetables, whole grains and low-fat meats. Eat up to your caloric limit each day; track this with a food journal to get yourself used to the concept of dietary discipline.

4. Aim for weight loss of one to two pounds per week: If you are not meeting your goal (either by losing weight too slowly or too quickly), adjust your daily calorie limit upwards or downwards by 200 to 300 calories per day.

Workout Plan

5. Engage in fitness activities that you find fun and engaging: This may be walking, jogging, cycling, aerobics, swimming, weight training, yoga, pilates or something else. If you grow bored of an activity, alter your workout strategy before you begin to view training as a chore, as opposed to something entertaining, satisfying and productive.

6. Set conservative goals for your training sessions, and do everything in your power to never miss a workout.

7. Once you build your physical endurance and your self-confidence, increase your workouts gradually but steadily in frequency, duration and intensity: Constant incremental increases in difficulty will keep the body progressing towards your ideal physique.

Tags: caloric limit, Diet Plan, ideal physique, towards your, towards your ideal

Determine A Healthy Body Weight

Strive to stay within the appropriate range once you know your healthy weight.

The body mass index, or BMI, is a simple method of determining your healthy weight range. BMI uses height and weight to determine the percentage of fat a person should maintain in the body. A BMI of 18.5 to 24.9 percent is considered normal. Maintaining a weight above your healthy weight range puts you at a higher risk for health conditions such as hypertension, type 2 diabetes, heart disease, stroke and some cancers.

Instructions

1. Access the National Heart, Lung and Blood Institute's "Body Mass Index Table."

2. Locate the "Normal" heading at the top of the chart. Notice the "Normal" columns are unshaded while the "Overweight" columns to the immediate right are shaded gray.

3. Locate the "Height" column on the left side of the chart. Scroll down and find your height in inches. Write down the first number in the row for your height.

4. Go across the row for your height to find the last number in the "Normal" range. Write this number down. The two numbers you have written represent your healthy weight range in pounds. Your weight should not fall below the first number or exceed the second.

Tags: healthy weight, your healthy, your healthy weight, healthy weight range, weight range

Conduct Employee Training

Conduct Employee Training

If you've got to educate your crew on something new, you'll have to think things through before you start preaching to the choir. Many companies rely on training to make sure their employees are up-to-date on the latest standards and products that they offer. With a little preparation and following these tips, you can ensure a stellar presentation.

Instructions

1. Decide on the format. Choose whether it'll be small groups or a lecture-style training seminar. If you need to conduct training across your company, you'll need to figure out how many sessions and what locations to choose to accommodate more personnel. Do you want the training to be interactive or will you be using something like PowerPoint to do the presentation?

2. Figure out the logistics. Once you decide what you'll be doing, it's time to think about what you'll need. Are there materials involved? What type of technology will you need? Do you need to make photocopies and will you be able to do so at each location? Will you need to set up overnight accommodations? Will food or refreshments be involved, and who will be in charge of that? Grab a pen and paper and start thinking of every detail and how it will come to be.

3. Prepare the material. If you're lucky enough to have information already compiled, that's great. Otherwise, you may need to spend time actually compiling the content. Look into any materials for reference that you may need and make sure any packets are thorough and include input from others related to the training.

4. Delegate tasks. No one can do it all alone, unless you're doing a very small training presentation. Most likely, you'll need others. Have a meeting to brainstorm together or assign them duties. Make sure to follow up with everyone and get a list of pertinent dates so things stay on track.

5. Train, train, train. Once it's the big day, you should have everything done so you can have others help with last-minute things as need be. Get sleep the night before and dress professionally.

Tags: Conduct Employee, Conduct Employee Training, Employee Training, make sure, need make