Run A Successful Basketball Camp

Running a youth basketball camp can be a profitable and rewarding experience. You can, however, lose money and swear off running camps forever if you do not plan and run your camp with proven methods. A successful camp is one in which you make a profit and the campers want to return the next year.

Instructions

1. Develop a budget for camp before you do anything else. The list should include everything you will use and must pay for at the camp. Determine how much it will cost you per paid camper to offer the camp. This is the most crucial step in running a successful basketball camp.

2. Contact each vendor and facilities coordinator to order supplies and reserve facilities. Agree upon costs and get it in writing. Do this at least six months in advance, to ensure that everything is available in a timely manner.

3. Talk to an insurance broker or facilities vendor about accident insurance. Do not spend a fortune on this. There are lots of options, and sometimes the facility where the camp will be held already has insurance that will cover anyone who uses their facilities.

4. Hire competent and reliable personnel and agree on salaries when you are coming up with your budget. Do not be too free with your money when hiring. Generally camp personnel do not make large amounts, but you do want to make it worth their while.

5. Develop a strict schedule for each day of camp. Do this before the camp begins. A schedule is crucial for managining time and teaching everything you want the youth to learn. Print a schedule for each employee, and post them everywhere for campers and families to view.

6. Be a part of your camp. Do not leave it to your employees to run. Youth and their families should see and have access to you. No one cares as much about the success of your basketball camp as you do.

7. Return to your budget at camp's end to pay employees and vendors. Stay on your budget, and do not be tempted to buy extras or spend your money before you make it.

Tags: your budget, basketball camp, budget camp, schedule each, with your, your camp

Plan A Walkathon For Breast Cancer

Planning a fundraising walk-a-thon is a great way to help breast cancer patients.

Walk-a-thons take place all over the United States to help raise money for people who suffer from breast cancer. They help educate the public about the disease and give hope to those who are fighting it. The money raised during these walk-a-thons is used for research to help find a cure for breast cancer, and to help patients who cannot afford their medication or treatment. The rewards and benefits of a walk-a-thon for breast cancer are things to cherish for years to come.

Instructions

1. Find volunteers to help plan and organize your walk-a-thon. Volunteers are the No. 1 priority when you plan a walk-a-thon. Give each volunteer a job, such as advertising, entertainment, concessions, treasurer, chairperson, first-aid, site setup and cleanup. This will give you more time to oversee the planning and concentrate on more important matters.

2. Write down ideas and goals for your walk-a-thon. Set a goal of how much money you would like to raise. Make sure the goals you set are realistically attainable.

3. Make a list of the other fund-raising activities you want to have during the walk-a-thon, such as concession stands, raffles or a silent auction.

4. Search for a place to host your walk-a-thon. Most walk-a-thons take place in a public park or on a school track. These wide-open areas provide the space needed for participants to walk as well as for other activities during the walk-a-thon. Other factors to consider when searching for a place are safety, parking, restroom facilities, and shade from the sun.

5. Find sponsors to help fund your walk-a-thon. You can usually find sponsors through local businesses, business organizations, hospitals and charities. Also seek out private persons willing to make a contribution.

6. Advertise the walk-a-thon in the local newspaper and in public places. Be sure all pertinent information is present on the advertisement so participants can sign up quickly and easily. Include the location of the event, the date and time it will take place, and a phone number to call to register. Also include information on a registration fee if applicable.

7. Meet with volunteers and go over the procedures for the day of the event. Figure out who will be helping to set up, what time setup needs to take place, and where the concession stands and other venues and events will be set up during the walk-a-thon. Planning and organizing now will make things easier when the big day arrives.

Tags: take place, your walk-a-thon, breast cancer, during walk-a-thon, concession stands

Raise Money For A Bowling Center

Bowling allows people to relax and socialize with others.

Starting a bowling center business may require substantial investments, particularly if you want to build your own bowling alley. However, renting an alley is much cheaper. There are also other ways to run a bowling business on a shoestring budget. Still, your personal savings probably won't cover all of the expenses you need to incur before your business will become self-sustaining, yet alone turn a profit. Accordingly, it is necessary for you to raise some funds.

Instructions

1. Write a formal business plan. Although some enterprises were started with nothing less than a brilliant idea, if you are serious about raising money from creditors or investors, you do need a good business plan. A business plan is essentially a document that covers all aspects of the business. Estimate the demand for your services, the costs of delivering those services (fixed and variable) and project financial statements for your business. Determine how much money your business needs and when you expect it to break even. Also mention the competition and why people will use your bowling alley and not your competitors' (proximity, better customer service, newer facilities). Be realistic. Too rosy an outlook will make investors uncertain about investing their cash in a business run by a person who cannot evaluate risks properly. Use the Resources section to have a look at a sample business plan of a bowling center business and get an idea of what kind of book to read to write your business plan.

2. Ask your friends and family to lend you money. This may be much easier than seeking formal investments. On the other hand, heed Shakespeare's advice, "Neither a borrower nor a lender be: For loan oft looses both itself and friend." If your business fails, it will be difficult to look in the eyes of your family members and friends who entrusted you with their hard-earned cash.

3. Find a partner. Teaming up with a person who has experience in running similar businesses can boost your chances of success. However, be careful that your potential partner just doesn't steal your business plan or idea.

4. Secure a bank loan. A loan from a bank or other financial institution, such as a credit union, is the first thing to consider when looking for funds to start a small or medium-sized business. If your business plan is good enough, the bank may back it up with a significant credit line. Still, be prepared to put your own money in the enterprise. If you don't want to commit your own cash to your bowling center business, creditors and investors may have doubts about your incentives to run the business well.

Tags: business plan, your business, bowling center business, center business, your bowling

Make Your Own Strength Shoes

A little cleverness turns a standard puck into a platform for sports shoes.

Strength shoes are usually used in sports fitness training because of the heel-less design of the shoe, which forces the calves to absorb nearly six times the weight they normally do. These shoes are also rumored to increase vertical jumps. Unless you are in possession of high-density, high-abrasion rubber and synthetic mesh, making proper strength shoes won't happen. Making a suitable alternative is entirely possible, but beware of the dangers of over-stretching your calf muscles and tearing your Achilles tendon.

Instructions

1. Prepare the puck by scouring it with sandpaper. A knife is also suitable to scour and gouge the puck so it won't slip on surfaces.

2. Prepare the running shoes by bending the rubber soles so they are more flexible.

3. Apply liberal amounts of industrial-strength glue to the puck and attach toward the widest part of the shoe, near the front, where the ball of your foot will be. The arch and heel should be elevated.

4. Repeat for other shoe.

5. Wait for glue to harden completely.

Tags:

Make Your Own Race Car Name Tags

Make Your Own Race Car Name Tags

Although most of the children at your son's racing-themed birthday party will probably know each other, there are bound to be a few who do not know the rest of the guests. Reduce the need for excessive introductions by creating name tags that match the racing theme of the party. Make the tags fun to wear by adding race car graphics and personalization in fun, easy-to-read fonts. Does this Spark an idea?

Instructions

1. Create a new document in any word-processing program, such as Microsoft Word or Works.

2. Click on "Table" and select "Insert Table." Choose the number of columns and rows you would like. For example, if you need ten name tags, you would set the number of columns to two and the number of rows to five to create ten cells in the table. Set the row height to 2 inches and the column width to 3 inches, and then click "OK."

3. Go to "Insert," click on "Picture" and then choose "Clip Art." Type "race car" into the search box on the popup menu to browse the racing clip art that is available in your software. Double-click the image you want to use on the name tags.

4. Click on any corner of the clip art, and drag it toward the center of the image to make it smaller or away from the center to make it larger. Resize the image as necessary to fit inside the table cell. Copy and paste the image into each of the cells in the table.

5. Press the right arrow key on your keyboard and then press "Enter" two times to place the text marker in the center of the cell. Type a name in the cell. Click with your mouse in the center of each of the remaining cells to add additional names. Change the font by going to "Format" and selecting "Font." Choose a fun font in a bright color that is easy to read for young children.

6. Place a sheet of sticker paper in the printer, and print the name tags as you would print on regular paper. Use a paper cutter or scissors to cut the name tags out of the printed sheet.

Tags: name tags, cells table, Make Your, Make Your Race, name tags would, number columns

Prove A Parent Unfit In Child Custody Cases

Proving a parent unfit can be shaky ground.

Child custody is not something that should be taken lightly. Parties seeking to prove a parent unfit for the purpose of adopting a child or securing legal guardianship need to be mindful of the local laws governing custody proceedings. Making sure you get the facts straight is critical to presenting a compelling case that a parent is not fit to have custody of her children. The main goal is to prove that the parent is subjecting the child to abuse or neglect, be it physical or psychological.

Instructions

1. Research everything you can about the parent you claim is unfit. This includes all criminal history, drug use, domestic violence, abuse allegations and participation in unsavory activities. If the parent has previously had an open case with child protective services, this is not public record but if you know this case exists, you may bring it up at the custody hearing.

2. Identify any risk factors in the home of the parent. If the child is routinely exposed to dangerous objects or situations, the court needs to know about it. The neighborhood may also come into play if it is a rough area with a high crime rate.

3. Request that the parent be evaluated by a psychologist. This can give insight into the way the parent thinks and if abuse is likely to occur; of course, it is not definitive but it will glean a professional opinion from someone who is licensed in this area. Drug use may also come up in the interview and you may be able to use this to your benefit.

4. See if the judge will approve a psychological evaluation of the child. If the parent is emotionally abusing the child or purposely delaying development in the case of a baby, this will be evident in the evaluation. School records can also help if the child is school-age.

5. Ask your attorney to subpoena the child's medical records if you know there have been previous incidents that may point to abuse. Hospital records and doctors' notes can be important when citing potential abuse.

6. Try to figure out if the parent has the financial means to support the child. If the parent cannot consistently provide adequate support for the child, use this in your claim.

Tags: that parent, also come, child parent, parent unfit, support child

Set A Weight Loss Percentage Calculator

use a weight loss calculator to reach your weight loss goals

With 60 million Americans overweight, obesity is reaching epidemic proportions, and many of those considered obese are looking to lose weight. A proper weight loss calculator will allow them to set healthy and realistic goals to lose weight.

Instructions

Know how much weight you need to lose

1. Weigh yourself. This is the first step to losing weight. A BMI calculator will tell you based upon your current height what your ideal weight is. Subtract your ideal weight from your current weight and this is your weight loss goal. For example, if you are a male who is 6 feet tall and weighs 215 pounds, your maximum ideal weight is 183 pounds. So, in this instance, you need to lose 32 pounds.

2. Plan for your weight loss goals. Most experts feel that the maximum amount of weight you should lose weekly would be 1 1/2 to 2 pounds. As you use the weight loss calculator, understand the the 2 pounds is maximum amount of weight you should lose weekly. Using the previous example, if you need to lose 32 pounds, then it should take you at least 16 weeks to accomplish this goal in a healthy fashion.

3. Use the weight loss calculator. Weight loss calculators are designed to give the ideal number of calories you should consume to accomplish your weight loss goals. The calculator will tell you based upon your height, current weight, desired weight and amount of time you wish to accomplish your goal the total number of calories you should consume and the amount of exercise you will need to perform.

4. Input your height, gender, weight, age and the amount of weight you wish to lose. Some calculators will also ask you to input the date so that the calculator can give you estimates of how long it will take for you to lose the weight.

5. Follow expert advice. Recommended weight loss strategies include drinking plenty of water instead of soda, juices and alcohol, getting plenty of sleep and making sure to eat a healthy breakfast. People that don't eat breakfast are likely to overeat during the course of the day.

Tags: weight loss, loss calculator, weight loss calculator, your weight, your weight loss

Reset A Timex Marathon Watch After A Battery Replacement

The Timex Marathon is a battery-powered digital watch with a light that illuminates its face. Besides displaying the time, the Marathon has a timer, stopwatch, alarm and pulse mode to calculate heart rate. You can set the watch to display in 24-hour military format or in 12-hour a.m./p.m. mode. You must reset your watch after replacing the battery. Does this Spark an idea?

Instructions

1. Press and hold the "Set/Clear" button on the bottom right of the Timex Marathon. A message will appear reminding you to hold the button for two seconds.

2. Press the "Start/Stop" button at the top of the watch to advance the hour until it reaches to the correct time.

3. Press the "Mode" button at the bottom of the watch to adjust the minutes. Press the "Start/Stop" button to advance to the correct time. Set the date in the same way.

4. Press the "Set/Clear" button to save your changes.

Tags: Timex Marathon, button bottom, Clear button, correct time, Press Start, Press Start Stop, Start Stop

Run A Marathon Relay

Run a Marathon Relay

Want to run a marathon without bothering with all 26.2 miles? A marathon relay is the race for you. Marathon relays have all the joys of your standard 5k or 10K race, but with the added bonus of team camaraderie. And with the right team, you just might run your fastest marathon!

Instructions

1. Your first charge is to find a group of runners with similar goals: To aim for a certain finish time, to burn some calories or to simply finish and snag a t-shirt. Obviously, if you want to compete for hardware, you'll need your fastest friends.

2. Be upfront about the team goals: There's nothing worse than signing up for a "fun" run and then being hounded about two-a-day track workouts.

3. Decide who runs which leg. Most relay marathons are divided into four or five legs of between three and nine miles each. Some races have evenly distanced legs, but most events split them into varied lengths.

4. Play to your team's strengths. In traditional track relays, the strongest runner serves as anchor and runs the last leg. In a marathon relay, the hardest leg is not always the last, so plan accordingly. Let your sprinters take the 5k and your climbers take the hills.

5. Train for your specific distance. For detailed help, visit the eHows links below.

6. Practice running at the approximate time your leg will start. Your leg may begin two hours after the gun, and if you don't typically train at 10 a.m. you'll need to experiment with pre-race eating and other rituals.

7. Know how fast your teammates will run and be ready for the hand-off. A point-to-point race (as opposed to one where all legs begin at the start/finish) will require extra logistical planning to get teammates to their hand-off points in time. Make a plan long before race day.

8. If you are lucky, teams will pass wristbands instead of batons. When it comes time to hand off, be as smooth as possible. It pays to practice beforehand with your team.

Tags: marathon relay, your fastest, your team

Play Flag Football

Flag football is very similar to touch football, except that plays end when the ball carrier's flag has been pull from his or her belt.

Instructions

Establishing Rules, Field and Positions

1. Find a large, grassy area to play on.

2. Divide players evenly into two teams and hand out the appropriate colored football flags and flag belts to each team.

3. Have each team decide who will act as its quarterback, runners and line players.

4. Set your playing field's boundaries with plastic cones. Your boundaries should establish a rectangular playing area with two end zones, one on each end of the field (measured lengthwise). Anything outside the playing area is out of bounds.

5. Decide how the winning team will be chosen, by limiting either playing time or points scored.

6. Flip a coin to decide which team will begin playing offense.

Playing the Game

7. Place the ball in the middle of the field.

8. Line up each team on either side of the ball parallel to the end zones, facing each other, after an allotted time for deciding offensive and defensive strategies. Each team's line players should be closest to the ball, with the offense nearer to it and the defense farther away.

9. The offensive player in the center of the line (called the "center") passes the ball to the quarterback between his or her legs.

10. While offensive line players block the defensive line, the quarterback hands off or passes the ball to a runner, who runs with the ball toward the opposite end zone while defensive players try to pull his or her flags. Other offensive players try to block the defensive players from pulling the ball carrier's flags.

11. If one or both of the ball carrier's flags are pulled, the defensive player who pulled the flag drops it on the ground, and the play ends.

12. Place the ball where the flag was dropped, and repeat steps 8 through 11.

13. Set the ball down where it was last in play if the ball carrier drops the ball or runs out of bounds, and repeat steps 8 through 11.

14. Change possession of the ball if three more flag pulls, drops or out-of-bounds runs occur (for a total of four) before the offensive team gets the ball to the end zone. Switch possession where the ball was last in play or where the flag was dropped. The defense becomes the offense and the offense becomes the defense. The new offense gets four attempts to move the ball toward the opposite end zone.

15. Switch possession after a point is scored. The scoring team becomes the defense and the defending team becomes the offense, and play begins again by setting the ball in the middle of the field and lining up the teams as before.

16. Continue play in this fashion until the point limit or time limit is reached.

Tags: ball carrier, line players, ball carrier flags, ball middle, ball middle field

Map Out A 5k Run

Running on a trail can provide a nice change of scenery.

Planning a 5 kilometer (3.10 miles) outdoor run is a nice way to get exercise while avoiding the repetitive drag of a treadmill. Internet websites specializing in fitness can help you customize a route in your local area and help you keep track of distance, calories burned and elevation changes. Experiencing new running routes and tracking your mileage can help you stay motivated to meet fitness goals.

Instructions

Map Your Run

1. Visit websites like mapmyrun.com or gmap-pedometer.com to plan your 5K run. Type in your home address or zip code in order to localize the map. Once the map displays your city or county, zoom in using the "+" sign on the left hand side of the map. Do this until you can see the individual streets. Decide where you would like to begin your run and click on the location. Using the map, click on other streets and link your initial starting area to the new location you have selected. In doing this, the websites will automatically create a line between the two points and calculate the distance of the run. On Gmaps Pedometer, you must hit "Start recording" in the upper left hand corner before you can click on the map.

2. Click "Satellite" view under the "Map Options" drop down tab. This feature allows you to see the terrain of your region. By doing this, hills and trails in your local area are displayed, allowing you to create an off-road route if you choose to do so. Because there are less distance demarcations in an off-road setting, map out exactly 3.10 miles when planning for a 5k off-road run.

3. For more difficult exercises, choose areas of your city or town that have drastic elevation changes. Running on inclines and slopes tends to burn more calories. With this in mind, do not be afraid to challenge yourself with a difficult running route.

Tags: doing this, elevation changes, left hand, local area, your city, your local, your local area

Measure Strides For A Pedometer

Your stride length refers to the distance you cover each time you take a step forward. Knowing your average stride length is important for pedometers because the pedometer calculates distance based on the number of strides you take. If your stride length is longer than the pedometer expects it to be it will register a shorter distance than you have actually covered. Adults should take about 10,000 steps each day, which is usually about five miles of walking.

Instructions

1. Determine the distance you are going to cover. You can use any distance but the longer that you go the more accurate the stride length will be. The ground you cover should be flat. A track works well because it is 1,308 feet per lap and it is a flat surface.

2. Walk the distance counting the number of strides you take.

3. Divide the distance covered by the number of stride that you took. For example, if you took 654 steps to cover one lap around the track your stride length would be two feet. This is the stride length you should use for your pedometer.

Tags: stride length, number strides, number strides take, strides take, your stride length

Run A Marathon With Plantar Fasciitis

A marathon is a difficult feat of physical, mental and emotional endurance, even for someone that is in perfect health. An inevitable part of training for a marathon, however, is that the repetitive strain of running increases the chances of foot injuries like plantar fasciitis. If you are affected by plantar fasciitis during your training, it may still be possible to run your marathon, but you must make every effort to overcome it by the time of the race to reduce its impact on your performance.

Instructions

Race Preparation

1. Stop training and treat your plantar fasciitis by applying ice for 15 minutes every two hours, taking anti inflammatory medication, and using a compression bandage until pain dissipates. You will not be able to resume normal training while you are in pain, so your first goal must be to overcome the injury.

2. Go to a specialty running shoe store and ask for advice on a good shoe or shoe insert to help you run with plantar fasciitis. Switching shoes can have a dramatic impact on foot pain; shoes with more heel cushioning may reduce or eliminate plantar fasciitis pain.

3. Consider altering your running stride. Plantar fasciitis normally results from coming down too hard on the heels and over-pronation, which is excessive inward roll of the foot. Running with shorter quicker strides and landing on the midfoot or forefoot instead of the heel may alleviate plantar fasciitis pain.

4. Resume training gradually and ice after training sessions.

5. Perform stretching exercises for the calf and Achilles tendon. A simple stretch can be achieved by standing about three feet from a wall, placing your palms on the wall and then stepping forward with one foot.

Race Day

6. Do not run during the two days preceding the race. This will help limit the chance of starting the race with any irritation in the foot.

7. Run slowly and concentrate on your form. Marathon runners have a tendency to get excited and run too fast at the beginning of a race. Not only will this tire you out faster, but running faster typically results in more impact on the foot which will increase the chances of plantar fasciitis pain occurring during the race.

8. Walk if you have to. There is no shame in doing a little walking to rest your muscles and give your feet a break from the repetitive impact. Running with muscles that are too tired will cause your form to break down, which may, in turn, cause you to pound harder on your heels.

9. Drop out of the race if pain from your injury flares up and continues to get worse. It is possible to run with mild pain from injuries; even healthy runners are likely to experience joint and muscle pain at some point during a marathon, but do not try to run though stabbing pain.

Tags: fasciitis pain, plantar fasciitis, plantar fasciitis pain, impact foot, pain from, plantar fasciitis

Play Paramore'S "Whoa" On Drums

The drums on "Whoa" provide a heavy, driving feel.

Behind Paramore's signature brand of emo/pop rock was the drumming of Zac Farro before he left the band in 2010. Farro's drumming is displayed in the song "Whoa" from Paramore's debut album, "All We Know is Falling," released in 2005. The song shows off his typical style of short, staccato hits with a driving beat. To best learn the drum part, listen to the song as you follow along with the steps.

Instructions

1. Play a half-time beat during the introduction that features heavy tom hits. Strike both toms at the same time, while hitting the snare drum on count three. Combine a quick, open hi-hat hit with a snare hit to accent the fourth count at the end of the fourth and sixth measures of the drum part.

2. Continue a similar style during the first verse, but instead of the heavy tom hits, play quarter notes on the hi-hat and snare drum on count three and the "and" of four.

3. Play a driving beat during the chorus, hitting the snare drum on count two and four and steady quarter notes on the crash cymbal. This beat will sound double-time after the half-time verse. During the parts where vocalist Hayley Williams sings "Whoa," accent the "and" of four on the crash cymbals.

4. Repeat Step 2 for the second verse.

5. Repeat Step 3 for the second chorus.

6. Pause for a few measures after the second chorus while the guitar part and vocals are featured.

7. Play a heavy half-time beat, hitting the snare drum on count three and quarter notes on the crash cymbal.

8. Play a slightly different half-time beat after Williams sings, "I don't want to start over again." Keep the quarter notes going on the crash cymbal, but hit the snare drum on the "and" of three and then count one, the "and" of two and count four in the following measure. Repeat this two-measure beat three more times.

9. Pause for a few measures while Williams sings, "We got everybody singing," and then return with four measures of heavy accents and fills.

10. Repeat Step 3 for the third chorus.

11. Repeat Step 8 for the bridge following the last chorus. Continue playing this beat until hitting a downbeat on the crash cymbals at the end of the song.

Tags: snare drum, drum count, quarter notes, Repeat Step, snare drum count, count three

Recover From An Emotional Affair

Emotional affairs can ruin relationships despite the lack of physical indiscretion.

An emotional affair may be defined as an emotionally intimate relationship with another person that detracts from your primary relationship. Hiding details about your life from your legitimate partner is a sign of an emotional affair. Not all emotional affairs end in physical indiscretion, but the longer they go on the more likely this is. Recovering from an emotional affair, either as the person in the affair or as the betrayed partner, is difficult.

Instructions

1. Write your feelings in a private journal daily. Using a private journal to put your feelings down on paper helps you process your anger, pain and grief.

2. Spend time with friends and people unrelated to the emotional affair. Supportive friends and family remind you of your self-worth.

3. Schedule time to feel whatever feelings you have. Spend fifteen minutes a night alone, allowing yourself to cry, to scream into a pillow or to laugh. Expressing these emotions in private during a specified time gives your body an outlet.

4. Spend time with your partner regularly. Do activities together that you enjoyed at the beginning of your relationship. Talk to each other every day to open up communication. These things help re-establish your intimacy with your partner.

5. Go to a registered psychologist, a talk therapist, if your feelings interfere with your regular life. Ending an emotional affair is difficult; therapists help you process your feelings and heal.

Tags: emotional affair, your feelings, with your, from your, physical indiscretion, private journal

Recover From A Broken Heart

If you have ever had your heart broken, you know that it is an incredibly painful and saddening experience. It may seem at times that you will never recover from the experience and be happy again. Although the scars may still remain, there are many things you can do to help recover from a broken heart.

Instructions

1. Be active in the healing process. Recovering from such a traumatic loss is not a passive event. You have to be ready and willing to examine yourself and play an active role in moving on with your future.

2. Take care of yourself first. Picking yourself up and being aware of your diet, exercise and sleep schedule is a great place to start. You need to make sure that your body is getting what it needs so your mind and heart can heal more effectively.

3. Assess yourself. Think about all the reasons you started the relationship and what things you ended up compromising on that you should not have. Decide what qualities or activities you let go that need to be reestablished in your life and make a plan to do just that. Create a new list of what you want in your next relationship and work on strengthening those qualities in yourself.

4. Create a "new you." Evaluate how you have changed and give some of your new interests or perspectives a chance to thrive. Join a new club or organization or take some new classes in your community. Start creating a new individual identity that revolves around the new you.

5. Forget the "what ifs." After a relationship has ended, no amount of wondering what the outcome would have been if only you would have done or changed this or that will make the person or relationship come back. Focus now on the future and what you want and need to be happy and successful down the road.

6. Find an outlet for your emotions. Talk to your friends and family, sing, dance, draw, sculpt or participate in an activity to release your emotional stress. Keeping things bottled up inside slows down and can sometimes stop the healing process altogether.

7. Give it some time. Time alone does not heal a broken heart, but it can help make the pain less intense. Use the time after your break-up to work on yourself. Specifically, do not try to find another relationship to cure you from your broken heart. The reality is that you will only hurt yourself and possibly others in the end by jumping into a rebound relationship right away.

Tags: broken heart, that will, healing process, recover from, what want, would have

Save On Groceries Stretch Your Grocery Dollars

Vegetables cost less than meat and are just as tasty.

Food, water and air are the important things for life. While the air is free, the food and water aren't, as anyone who pays household bills can tell you. It might not seem unreasonable to pay $3 for a fast-food lunch of burger, fries and soda, but the money adds up fast. Multiply that $3 each for a family of four and you've just spent $360 on lunch alone in one month. Whittle down your grocery bill and stretch those food dollars.

Instructions

1. Know what you spend on groceries now. When at the store, separate the food from the nonfood items and ask the clerk to subtotal after food. Grocery stores realize that you'll pick up hairspray, cosmetics, dishtowels, even pet toys, while you're grocery shopping as a matter of convenience. Many of those items are priced higher than at a drugstore or big box store. Buy those items at the drugstore or big box store.

2. Keep track of all your food purchases during the week, not just the once-a-week shopping. Picking up a gallon of milk and two loaves of bread later in the week adds to your food total. You could also be tempted to slip in other food items on an impulse. Snacks, ice cream and sodas all count toward the total you spend for food.

3. Go with a brown bag for lunch. A homemade salad with slices of roasted chicken, cranberries and almonds is healthier and cheaper than a fast-food burger. Kids like foods they can dip, so they might be happy with vegetable sticks dipped in yogurt made with dried onions and herbs. Add low-fat cheese and crackers and you'll have happy campers.

4. Shop the sales, but only if you know your family will eat it. It does no good to buy 5 lbs. of broccoli at 49 cents per lb. if it will just sit in your refrigerator slowly turning into an alien life form. That's a waste of $2.50 that could have bought 2 lbs. of carrots and 1 lb. of celery you know they will eat.

5. Don't be loyal. If a brand other than your usual is on sale, buy the other brand. Or buy the grocery store's own brand. In many cases, the store's brand is quite similar to the national brand. Shop more than one store as well, based on what's on special that week.

6. Stock up on screaming deals only if you have the storage room and can finish the product before it goes bad or expires. If you find chickens for 39 cents per lb. but don't have freezer space, there's no sense buying 10 chickens. Unless you have a marathon chicken-cooking session.

7. Double your dinners. If you bought those chickens, cook enough for two dinners and two lunches at one time. Cooked chicken takes up less space than whole chickens. Put the extra dinner and lunches in the freezer. You won't be tempted to order pizza if you have a yummy roasted chicken waiting. OK, maybe you will be tempted, but because the chicken is ready, you'll feel too guilty to order the pizza.

Tags: drugstore store, order pizza, roasted chicken, store brand, those items, your food

Play The Mirror Game

The Mirror Game is a trust-building activity that can be organized as a party game, a theater improvisational activity, or a team-building exercise. The game tests how cooperatively two people can interact and often surprises the players. Play this game with any even number of players. Does this Spark an idea?

Instructions

1. Organize the group into pairs. It is easiest to play the Mirror Game if the partners are close to the same height. If this is impossible, the game can be played sitting down.

2. Face your partner. Do not talk at all. There is a restriction against any verbal communication during the Mirror Game. After all, mirrors do not talk back to you except in fairy tales. Look into your partner's eyes. Put your hands up as though you were clapping your partner's hands but DON'T touch your partner.

3. Keep looking directly into your partner's eyes. Slowly begin to move one hand in any direction without touching your partner at all. As your partner senses your motion, eyes not moving away from yours, your partner will move the same way--like the way a mirror mimics your motion when you are in front of it. As you sense your partner's motion, follow his lead.

4. Continue sensing and following your partner's moves and leading and being followed by your partner. It will become easier and easier to predict what will happen next and the game can involve larger, more complex movements. It is amazing how well you and your partner will become sensitive to each other without saying one word.

Tags: your partner, Mirror Game, partner will, your partner will, into your

Relieve Sinus Pressure

A little raw onion in some boiling water might do the trick.

Sinus pressure is painful and can cause severe headaches that interfere with daily routines. Sinus pressure is caused by changes in temperature and air pressure, allergens such as dust or pet dander and from illnesses such as sinus infection or colds and flu. There are natural ways to relieve the pain and pressure while also treating causes of this sinus problem.

Instructions

1. Pour boiled water into a large bowl and add a cut, raw onion. Place a towel over your head and the bowl, creating a tent. Breathe in the steam deeply for 15 minutes. The vapors help open sinus passageways, relieving pressure.

2. Use the hot water and tent method above, but add three to four drops of eucalyptus oil instead of the onion. Eucalyptus has been used for centuries to open respiratory passageways.

3. Add three drops of tea tree oil to the hot water if sinus pressure is from a bacterial or viral infection. According to the Mayo Clinic, tea tree oil has been used in many cultures for centuries and is believed to have antimicrobial and antiseptic properties. While there is evidence to support these theories, the Mayo Clinic advises that more conclusive studies are needed.

4. Add spicy peppers or cayenne to your foods. Cayenne contains capsaicin, which relieves the inflammation that can cause sinus pressure and improves circulation to painful areas. Sprinkle cayenne pepper on chili or burgers, or add some fresh hot peppers to a salad.

5. Press the index fingers above the middle of your eyebrows and massage the area in small, circular motions for 15 seconds. Move the fingers to the area between the eyebrows next and massage. Repeat as often as necessary. This is a technique of acupressure, which is a popular alternative to medicinal treatments.

Tags: been used, Mayo Clinic, sinus pressure

Progress From Walking To Running

Many people want to enjoy the cardiovascular benefits of running, but don't believe they are in good enough condition to begin a running program. One way to work up to running is adopting a program that blends walking and running. Most people just need to devote some extra time and effort into their workouts to go from walking to running.

Instructions

1. Start by making a list of concrete goals. Design both short-term and long-term goals. If you are a beginning runner, one of your first short-term goals might be to run for 10 minutes, but you might plan to run a 5K in 4 to 6 months.

2. Begin by walking. Before you begin running you need to warm up your body. After a few minutes, run for 30 second to 1 minute. Then reduce your speed to a walk. Repeat the running and walking intervals for 20 to 30 minutes.

3. Increase the length of the running intervals as you progress. As you advance and become more physically fit, you walk less and run more. You may also find that you can increase your running speed.

4. Stretch before and after your walk/run workouts to help prevent injury.

5. Wear appropriate shoes. Old, worn out running shoes or shoes designed for other sports are uncomfortable to wear and can be dangerous. Avoid shin splints and injury by wearing running shoes in good condition.

6. Eat a balanced diet. Under-eating and poor nutrition make it difficult to find the energy to exercise. Fuel your workouts with quality food.

7. Continue to challenge yourself. Push yourself to the next level and you may surpass your original goals.

Tags: begin running, running shoes, walking running

Pay Your Bill For Dish Network Online

Paying Dish Network online

You have enjoyed your month's worth of Dish Network satellite service and now it is time to make a payment. One of the easiest ways to make a payment is by making an online payment on the Dish Network website. Not only will you save time, gas and energy by making your payment at Dish Network's website, but you be certain that your payment has arrived safely and on time.

Instructions

1. Gather important information. To pay your Dish Network bill online, you will need to know your 16-digit account number, located in the upper right portion of your bill. In addition, have your debit/credit card number or your checking/savings account and routing numbers available.

2. Sign up for a Dish Network account online at the company's website. With a Dish Network online account, you will be able to access your account information, statements and payment history. Once registered, choose the "My Account" link. Then select the "Payment" link.

3. Choose a payment method. Dish Network accepts credit cards, including Visa, MasterCard, Discover and American Express. It also accepts debit cards that have the NYCE, Pulse or Star logo on the back of the card. If you do not have debit or credit cards, you can use an electronic funds transfer or Green Dot MoneyPak.

4. Enter a payment amount, either your account balance or a different amount. Then, enter your method of payment. Once you have entered all of your payment information, you will be able to review it before submitting your payment.

5. Confirm your payment. Check to see that your payment has been credited to your Dish Network account by clicking on the "Account Information" link under "My Account."

Tags: Dish Network, your payment, credit cards, debit credit, Dish Network account, Dish Network website

Relieve Sore Leg Muscles

Sore legs can hamper your performance.

Sore leg muscles can be caused by a number of things, including lifting heavy objects or partaking in sports without proper preparation. A sore muscle is caused by tears in the muscle fiber, causing swelling and leading to pain. Some muscle pain is felt at the moment the tear in the muscle happens, while other pain occurs hours or days after the muscle-tearing injury.

Instructions

1. Take an over-the-counter anti-inflammatory drug to help decrease swelling in the area of the sore muscle. Follow the directions on the label to ensure you take the correct amount. Avoid these products if you have any type of medical allergies. As with any medication, check with your doctor before taking a new medication.

2. Make an ice pack to put on the sore leg muscle. You can use a medical gel pack that you keep in the freezer, a freezer bag full of crushed ice, or a bag of frozen vegetables. Make sure the pack is large enough to cover the entire sore area and that it is in a leakproof container.

3. Elevate the affected leg, and using a compression-wrap bandage, wrap the ice pack to the sore leg muscle. Don't press the cold pack to the leg too tightly. Be sure to wrap the cold pack in a thin sheet or towel (pillowcases work well for this) so the ice pack is not directly against your skin. Leave the ice pack on your leg for 20 minutes.

4. Remove the ice pack from your leg after 20 minutes. Keep the leg slightly elevated to allow the swelling to go down.

5. Stretch the muscle. Do not stretch too quickly, as this could cause additional pain and damage to the muscle. Stretch the muscle slowly and gently. This will help the muscle maintain good blood flow and will help repair the torn muscle fibers.

6. Apply muscle-rub cream to the injured area. Gently massage the cream into the skin, following the direction of the muscle. Massage the muscle as deeply as needed to work out any knots, as long as the massage does not become painful. Massage the area until the muscle cream has fully soaked into the skin.

Tags: sore muscle, cold pack, into skin, pack sore, pack sore muscle

Rate Men'S Running Shoes

Choosing the right running shoe is important for people of all abilities.

Choosing the right running shoe can be the difference between a comfortable, enjoyable run and a painful run. As a general rule, it is best not to skimp on running shoes. Saving $20 may turn out to be a poor decision if the shoes you buy don't provide the right kind of support. Knowing rate running shoes will help you make an informed choice and get value and comfort for your money.

Instructions

1. Look at your footprint. Place a piece of paper on the floor of your bathroom, and step on it with a dripping wet foot. If there is no connection between front and back in the footprint, you have high arches and you need shoes with lots of cushioning. If the footprint shows the front, back and middle of your foot, you have low arches and need shoes with firm mid-soles. If the footprint shows a slight connection between the front and back, you have average arches, and shoes with moderate control will suffice.

2. Hold the shoe and feel its weight. The lighter the shoe, the easier it will be to run in it for longer distances.

3. Feel the cushioning in the bottom of the shoe. Shoes that have shock-absorbing cushioning in the heel and toe tend to be more comfortable and wear longer than those with little cushioning.

4. Check the outer construction material. Running shoes with mesh or lightweight fabric on the top will keep your feet cool. Too much plastic or rubber-like material will be hot.

5. Bend the shoe. It should be flexible in the area where the base of your toes fits.

6. Pull out the tongue of the shoe. Press it to see if it has padding, which will protect the top of your foot from chafing.

Tags: shoes with, front back, arches need, arches need shoes, between front, between front back, Choosing right

Prepare Your Body For A Change In Elevation

Eat properly to prepare your body for a change in elevation.

Changes in elevation affect the body when going from a low altitude to a higher one. This can cause a number of problems because of differences in air pressure, temperature and oxygen levels. Preparing your body for a change in altitude helps it acclimate and keeps you safe, while out in the elements. You can protect your body by getting physically fit, dressing appropriately and keeping yourself properly nourished.

Instructions

1. Have a physical to make sure your body is in healthy condition. Changing to a higher altitude can cause altitude sickness, resulting in symptoms like shortness of breath, headache and fatigue. These can be dangerous to those with asthma or pulmonary problems. Bring extra supplies of your prescription medications, such as inhalers or insulin, if necessary.

2. Limit activities such as running, skiing or hiking, until your body acclimates to the change in elevation, as this can cause dizziness and fatigue which can become disorienting. Increase your activity over two to three days, allowing your body to gradually adjust.

3. Dress in layers or pack lightweight and heavyweight gear, expecting weather changes throughout the day, based on the season and elevation. Wear less layers during the daytime hours when temperatures peak. Add layers and protective gear such as coats, snow pants, gloves, hats, face masks, scarfs, thermal clothing and warmers after sundown, when temperatures drop.

4. Apply sunscreen and lip balm, and wear sunglasses to protect yourself from the ultraviolet rays of the sun and to prevent chapping or burning. There is less water vapor in the air at higher elevations, meaning the sun's rays are more intense.

5. Drink water to stay hydrated. Changes in elevation cause your body to lose fluids because the air is drier at high elevations. Double your typical water intake.

6. Avoid drinking alcoholic beverages and using tobacco products. These increase the rate of dehydration and can effect balance and breathing. The blood is thinner at high altitudes, meaning the effects of alcohol and tobacco substances are more extreme.

7. Eat foods that contain carbohydrates such as granola, crackers and bagels. Avoid high-fat foods because they require the body to expend more oxygen to digest them and oxygen is already limited at high altitudes.

Tags: your body, your body, body change, change elevation, Changes elevation, high altitudes, when temperatures

Prevent Runner'S Trots

Diarrhea affects runners more than any other athlete. While some runners have cast-iron tummies, others aren't nearly so lucky. Eliminate the annoyance of runner's trots with these simple steps.

Instructions

1. Drink fluids consistently. Dehydration can lead to diarrhea.

2. Avoid caffeine. Caffeine, which can be a performance enhancer, can also speed the movement of waste through your colon.

3. Pass up beverages high in sugar or containing sugar substitutes, like juice drinks, milk and beverages made with artificial sweeteners. If you must have a juice drink, dilute it with water.

4. Watch the amount of fiber and fat you consume, especially in the hours before you run. Eating high-fiber foods just before running can wreak havoc on your tummy.

5. Allow 4 to 6 hours before your workout for a big meal to digest.

6. Increase your exercise level gradually, allowing your body to adapt to the demands of a more rigorous regime.

7. Experiment with a different time of the day to train. Working out in the morning often requires you to take a bathroom break.

8. Choose foods you know are safe in your system. Avoid trying a new energy bar or sports drink on the day of a race.

9. Avoid anything that fits tightly around your waist. Clothing that's too small, fanny packs and water-bottle holders can put added pressure on your stomach.

10. Choose foods that are naturally constipating, such as bananas, plain bagels, rice, oatmeal and pasta. Avoid adding other things like butter, peanut butter or sauces.

Tags: Choose foods, hours before

Market A Personal Training Business

Market a Personal Training Business

Getting certified as a personal trainer is only the first step if you want to succeed in the fitness business. Finding clients especially for a new trainer may be difficult. However by putting together a good marketing plan, working hard and providing a good service its possible to build a successful business as a personal trainer.

Instructions

1. Create a website. Don't only advertise your services. Provide information such as exercise tips and nutritional advice. Write a blog. Make readers what to revisit your site. Consider offering internet specials for training sessions.

2. Have a specialty. Find a niche for yourself and market to those individuals. For example work with pregnant women and new moms. Bring flyers to birthing centers, doctor's offices and day care centers--mail flyers to mom's groups in your area.

3. Contact local fitness clubs in your area. Ask if you can advertise at their facility. Offer free consultations and a free training session to attract clients. Have a deal with the gym regarding payment for use of their facility.

4. Call companies in your area such as hospitals, large law firms and corporations. Explain your services and offer to develop a wellness program for employees. The company may decide to pay a portion of the fee as a company benefit.

5. Attend community events such as health fairs and street festivals. Have coupons available for special offers such as two for one training sessions and discounts for new clients.

6. Write a story for the newspaper. Newspapers often print human interest type stories. Contact your local paper. Pitch a story about a client who has an interesting success story such as overcoming a disease or losing a large amount of weight.

Tags: your area, Market Personal, Market Personal Training, personal trainer, Personal Training, Personal Training Business

Set A World Record

Guinness Book of World Records

Ever wanted to set a world record? This guide is a great way to learn! Setting a world record is fun and easy. Afterwards, you can register your record, and have the honor of being listed in a world record book (maybe).

Instructions

1. First of all you must decide which world record to set. This, perhaps, may be the most important, and also the most difficult part. Will you break an existing record, or set a new one altogether? Well, this guide is all you need to decide

2. 1. Play to your strengths.

Take a moment and think about what you are good at, anything unique that you have and others don't. Remember, this is simply brainstorming, so don't throw away any of your ideas. Many world records are set for nothing special, like sticking chopsticks in your mouth and stuff. Just think. Anything, absolutely anything, that you are good at, or anything unique about yourself.

3. Do something special:

Probably the more easy way to set a world record is to create a new one altogether. To do this, you need to brainstorm. You don't have to be the top 0.001% to set the record, just find something that you are rather good at, for example, twisting your toungue. Using this to your advantage, you could set a record for something like "most degree toungue twisted" or something. Just be original.

4. Anything Counts:

Remember, its not only physical abilities that give you a place in the World Record book. If you are a brainiac or something, you could set a record for "most cities in the world memorized" or something. Just play to your strengths. Everyone has something special inside of them, the only thing YOU have to do is find it.

5. Don't Give Up!

Remember, the important this is to not give up. Nothing in life comes easy. As long as you set your mind to something, then failure is impossible.

Tags: world record, anything unique, could record, good anything, good anything unique, record This, something Just

Purify Water While Backpacking

Dingman Falls, Poconos, Pa.

While backpacking is a wonderful way to appreciate nature and enjoy the outdoors, it does have its obstacles. The longer the hike, the more water you need to drink. Drinking contaminated water from rivers and streams can make you sick. Having to carry a sufficient amount of bottled water, or bulky filters, can be cumbersome. If you follow some water-purifying techniques, you can safely drink from a natural water source without having the burden of carrying heavy bottles of water.

Instructions

1. The easiest way to purify water while hiking is with iodine tablets. They are effective and easy to carry. You can add one for every quart of water.

2. Look for a running water source. Water that is still is more likely to have bacteria and debris. If there is visible debris in the water, you can filter it by using a piece of cloth.

3. After you have collected the water, filtered it and added the iodine tablets, you should wait about 30 minutes before drinking it.

4. The iodine tablets usually make the water taste very unappealing. In this case, you can add powdered drink mix to camouflage the taste.

5. Be sure to repeat this process each time you need to harvest your drinking water from an outside source.

Tags: iodine tablets, water from, water source

Prevent Blisters When Running Long Distances

Proper fitting footwear is key to blister prevention.

If you run long distances with any regularity, you've most likely experienced blisters caused by excessive and repetitive friction between your foot and your sock and/or shoe. The key to preventing blisters is to reduce this friction as much as possible by way of good running gear choices, foot lubricants and non-obtrusive blister-blocking products. If you're a runner on a tight budget, the good news is that none of these preventative methods are prohibitively expensive.

Instructions

1. Select footwear that is neither too tight nor too loose for your feet. Running shoes should have a 1/2-inch gap between your big toe and the end of your shoe. The heel of your foot should not slip in and out of the shoe when you run, and you should be able to move your toes within the shoe.

2. Powder your running shoes with foot powder, talcum powder or cornstarch before running. This will help cut down on foot perspiration that can lead to the excessive slippage and friction that causes blisters. Apply enough powder so that the bottom of your shoe is completely covered with a light dusting of powder.

3. Use running socks that are neither too tight nor too loose for your feet. Avoid 100 percent cotton socks because they are rough enough to cause excessive chafing. Opt instead for a soft and porous material such as Coolmax, a polyester fabric that draws perspiration along its fibers away from the skin.

Additionally, do not use worn socks with thin areas or holes that give your feet too much contact with your running shoes.

4. Lubricate your feet --- particularly your heels and toes --- before running. There are a number of manufactured lubricants available at sporting goods stores, many of which take the form of a glide stick or balm. You can also make a sizable amount of your own foot lubricant by mixing 1 cup of diaper rash ointment, 1 cup of petroleum jelly, 1/4 cup of vitamin E cream and 1/4 cup of aloe vera cream. Keep it in an airtight container out of sunlight.

5. Apply blister blocking products to your feet before running. Various blister-preventing products such as moleskin sheets for the inside of your shoe, adhesive cushions for your heel and toes and gauzy foot and toe wraps are available at sporting goods stores and the pharmacy sections of some major supermarkets.

Tags: your feet, before running, your foot, your shoe, available sporting

Plan A New Year'S Eve Menu

Throwing a New Year's Eve party can be a lot of fun. It's a festive time, and your guests will expect certain traditional festivities for New Year's Eve. Noisemakers and champagne are among the staples for a New Year's Eve party. You'll want to consider expectations when planning the menu also. Does this Spark an idea?

Instructions

1. Count the crowd. Decide whether your menu needs to be a sit-down dinner for six or a buffet for 60. The number of people you invite to your New Year's Eve party has a direct effect on the menu.

2. Add elegance. Even if your New Year's Eve party is a relaxed and casual affair, there are certain elements that must make the menu. Champagne and chocolate are two important ingredients in a New Year's Eve menu. Find a way to work some elegant foods into your menu, like filet mignon, shrimp, lobster tails or scallops.

3. Consider your budget. You may not be able to serve filet mignon to all 60 of your guests, but you can include small pieces of filet wrapped in bacon on a toothpick on your menu. Plan several simple appetizers and make them yourself to stay within your budget.

4. Drink up. You can't throw a New Year's Eve party without fancy drinks. You'll need something bubbly. If champagne is beyond your budget, try a sparkling wine (or for the designated drivers, fruit juice). As an alternative, choose a signature drink for the evening, make it by the pitcher and serve it in festive glasses. You can even dress up the glasses with curly ribbon or streamers.

Tags: Year party, your budget, your menu, filet mignon, your guests, your Year, your Year party

Pretend To Cry

The art of crying on cue is the ability to bring true tears to your eyes. An actor or actress who knows act can make you believe their tears and feel their pain. It isn't difficult to make an audience believe you're crying. With a little practice and the proper techniques, you can have them crying along with you. Learn how you can turn on the tears and have your audience breaking out the tissues.

Instructions

1. Practice in front of a mirror. This is the best way to ensure that you achieve a proper look for someone who's crying. You're looking for a face that gradually reddens, eyes that begin to glisten with tears and a quivering lip.

2. Think of something sad. Reach deep. Find what bothers you most and let the emotion build. You will feel it start in the pit of your stomach. When you have that feeling, you've found the catalyst for genuine tears.

3. Visualize the pain rising. Continue to focus on the thing that truly makes you feel sad. When you feel the pain rising, close your eyes briefly. This helps activate the tear ducts. You will begin to feel tears welling up in your eyes. Once you've reached this point, you're well on your way to pretending to cry.

4. Relax and concentrate on the physical elements of crying. Think about your lip quivering. The mind will take over at this point and you will be convinced that you are hurting and ready to burst into tears. Once your lip begins to quiver, the tears should roll down your cheeks. It's amazing what the human mind is capable of doing. By now, you will feel as if you can't contain your emotions.

5. Let the tears roll. Add a few well placed sobs. Not too many, though. You don't want to overact. Relax and allow your body to tremble. The tears will be rolling down your cheeks now. Wipe them from your face. Little actions like that will add to your credibility.

Tags: your eyes, down your, down your cheeks, pain rising, this point

Read An Elevation Chart For Marathons

A marathon elevation chart helps you judge how difficult a course will be for you.

An elevation chart can be the key to successfully training for a marathon -- particularly if you have never run the course before. The chart is a cross-section of the terrain you will run. It includes all the hills and valleys, the spots they will be in and what altitudes you will both start and finish at. Knowing read the chart will help you prepare for the race even if you live a thousand miles away from the course.

Instructions

1. Look at the vertical axis of the chart. The numbers on this axis measure the elevation in feet in relation to sea level. The numbers along the horizontal axis correspond to the miles along the marathon course.

2. Examine the peaks and valleys carefully. Remember that the chart is a scale-model cross section of the course you will run. The larger the peaks and valleys, the more numerous the hills you will encounter.

3. Consider the number of hills, how close they are to each other and where they are placed on the course. This will help you to train on similar terrain, even if you do not live near the marathon course. It will also allow you to plan run the race. (i.e. If hills are bunched near the end of the course, plan your race so as to conserve energy early that you will need late in the race.)

4. Factor in the steepness of the hills. Use the elevation chart to plan out where you will need to conserve energy in order to have enough for the uphill inclines on the course, keeping in mind that long downhill portions can sap your energy as well.

5. Take note of the elevation of the course in relationship to sea level. If the course is distant from where you live and at a significantly different elevation, you should prepare for that is well. Air is thinner at higher altitudes. If you live in the flat plains states and plan to run a marathon in the Rockies, the chart can help cue you to the need to add some altitude training to your other race preparations.

Tags: course will, elevation chart, conserve energy, even live, marathon course, peaks valleys, will help

Remove The Governor On A Honda Accord

The ECU computer is located inside the vehicle's front passenger side.

Honda Accords are manufactured not to perform up to their potential. They are made to conform to a series of state and federal laws governing street performance, miles per gallon and emissions. The electronic control unit (ECU) is a computer inside the Accord that controls the performance of the engine. What regulates the top speed of an Accord is not a physical component, but rather it is program written into the ECU that adheres to the laws. Remove the ECU and take it to a professional to be rewritten in order to remove the speed governor.

Instructions

1. Open the hood and remove the negative battery cable using an adjustable wrench.

2. Expose the ECU. Find where the carpet of the front passenger side meets the firewall and pull the carpet toward the rear of the vehicle with your fingers. Remove the lower dashboard plastic kick panel by unfastening its clips with your fingers.

3. Identify the ECU as the larger of the two black boxes. Remove the metal belt holding the ECU in place by using a socket wrench to unfasten its two retaining bolts. Pull the ECU away from the firewall and unplug the wiring harnesses connecting it to the vehicle with your fingers.

4. Take the ECU to a professional for the program to be rewritten for maximum speed. Plug the wiring harnesses back into the ECU with your fingers. Install the reprogrammed ECU into its terminal, lay the metal belt back over the ECU and secure the belt by fastening the two retaining bolts with the appropriate socket wrench.

5. Clip the kick panel back into place and roll the carpet back to the firewall. Reconnect the negative battery terminal with an adjustable wrench, and close the hood.

Tags: with your, with your fingers, your fingers, adjustable wrench, back into

Open A Charity Organization

Get ready for extensive paperwork.

It remains a fairly complicated process to open a charity organization and acquire non-profit status. You will have to obtain money to pay for the initial expenses, gain approval from various regulatory agencies, purchase the necessary equipment and prepare a variety of documents. An attorney can help you accomplish some of these steps. It is important to formalize a detailed plan before taking any other action. Otherwise, you might waste considerable time and money unsuccessfully attempting to open a charity organization.

Instructions

1. Plan the charitable organization's strategy and goals. It is helpful if the charity has a general purpose you can explain in one sentence. Decide upon a name which is not too similar to that of any other organization. If you have difficulty choosing a name, ask family members or friends which potential name sounds best.

2. Complete the forms necessary for local, regional and federal government approval. These vary depending upon your location. For example, the District of Columbia requires new charities to complete an "Articles of Incorporation" form, fill out the FR-164 and FR-500 tax forms, and apply for a Basic Business License. Local zoning issues also may apply, requiring town or city approval.

According to the Internal Revenue Service, many new charities must complete Form 1023 and Notice 1382 to apply for tax-exempt status with the U.S. federal government. However, some church-connected and small charity organizations are not required to apply. Most of the above-mentioned approvals involve application fees.

3. Activate a new telephone number/line for use by the charity organization. You will want a dedicated phone number to display in websites and fundraising materials.

4. Open a bank account in the charity's name, using the new telephone number. This will allow donors to write checks and money orders addressed to the organization. It also helps separate personal and charitable transactions.

5. Purchase equipment and supplies, after receiving approval to open the charity organization. You will probably need items, such as computers, printers, stationary, telephones, postage scales and filing cabinets. Some charities use gifts or promotional items in fundraising. Your specific goals may require additional equipment.

6. Promote the charity organization to inform the public it is now open to accept donations and conduct charitable efforts. Use postal mail, Internet advertising or local radio. Consider employing a writer to develop persuasive fundraising material. Create a logo for the organization to use in promotional documents.

Tags: charity organization, open charity organization, charity organization, charity organization will, federal government, open charity, organization will

Run A Marathon Race

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3. 4

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Instructions

Train

If you're lucky and rich enough to have a personal trainer, then by all means, put him to work. But if you're like us (checking the couch cushions for laundry quarters), you should consider building--and sticking to--your very own training program.

As we said before, you should expect to spend about 26 weeks in training. The general idea is to slowly increase your distance, and then speed, over the 26-week period. Each week should build on the previous week, and include five running days (one long run and four shorter runs) and two rest days. You should never increase your distance from one week to the next by more than 10 percent, or you might injure yourself.

For those of you who can't run for 30 minutes without stopping, work your way up to the schedule listed below. (In other words, you'll need more than 26 weeks to train). Start by walking and jogging five days a week until you feel ready to handle the following regimen, which is intended for individuals who are already in decent shape:

Weeks 1 to 2: Run 4 miles long run, 2 to 4 miles the other days

Weeks 3 to 4: Run 6 miles long run, 4 to 5 miles the other days

Weeks 5 to 6: Run 8 miles long run, 4 to 6 miles the other days

Weeks 7 to 8: Run 10 miles long run, 4 to 6 miles the other days

Weeks 9 to 10: Run 11 miles long run, 5 to 8 miles the other days

Weeks 11 to 12: Run 12 miles long run, 5 to 8 miles the other days

Weeks 13 to 14: Run 14 miles long run, 6 to 8 miles the other days

Weeks 15 to 16: Run 16 miles long run, 6 to 8 miles the other days

Weeks 17 to 18: Run 10 miles long run, 4 to 5 miles the other days

Weeks 19 to 20: Run 16 miles long run, 6 to 8 miles the other days

Weeks 21 to 22: Run 16 miles long run, 6 to 8 miles the other days

Weeks 23 to 24: Run 14 miles long run, 6 to 8 miles the other days

Weeks 25 to 26: Run 10 miles long run, 4 to 8 miles the other days

You'll notice that the above distances never reach the "marathon" mark, meaning that they come in under 26.3 miles. Hey, you try incorporating a 26-mile run into your daily routine; it's a bit time-consuming. The idea is to build your stamina to the point where the difference between 16 miles and 26.2 miles isn't all that jarring. If you can handle the above schedule, chances are, you'll do fine on the day of the actual run. Just be sure to adhere to the following pointers:

* Motivate yourself--Admittedly, it can be hard to get out of bed on those mornings when you've stayed out way too late the night before. Even going out for a shorter run is better than not going out for a run at all.

* Prioritize--If you really want this, make training a necessary part of your day. If you're feeling too busy, skip "Survivor," not the run. You have to make the time.

* Stretch--Despite its lightweight reputation, stretching is not just for yoga and pilates nuts; it's for the hardcore athlete. Really. And it's just as important as a good pair of sneakers. After a five- to ten-minute warmup jog to get your muscles ready, do a thorough 10-to-15-minute stretch of all of the muscle groups in your legs, including your hamstrings, quadriceps, calves, groin and hip flexors. Stretch slowly, and never bounce. Hold each stretch for at least 30 seconds, and make sure you give equal attention to both legs. You should also stretch after you run as part of your cooldown.

* Keep a slow pace--Many people make the mistake of running too fast and then burning out. It is easy to feel competitive when someone flies by you, kicking sand in your face. Suck it up! The slower you go, the more energy you conserve, and the more likely you are to improve your endurance. A good way to measure your pace is by your ability to talk comfortably while running and not feel out of breath. (It would probably be less embarrassing to practice this with a partner.)

* Don't be too cool to walk--Walking for a minute or two when you feel as though you just can't run another step is perfectly respectable; in fact, many seasoned marathon runners use this method as an integral part of their training. Often, that short period of rest will allow you the energy to complete the run.

* Set reasonable goals--Choose a training program you know you can stick with. Don't overdo it if you aren't quite in shape yet. Don't make it easy for yourself to miss a run because the time you allotted is crowded into your 30-minute lunch.

* Have patience!-- This cannot be emphasized enough. Running a marathon is not easy. If it were, everyone would be doing it. You will reach a point when you love and actually crave running. But it will take your body a while to reach that point.

* Advertise--Tell people what you are doing. There is nothing better than having the support of your peers. Maybe they'll even sneer and make you feel guilty if you consider skipping a practice.

Tags: long miles, long miles other, miles long, miles long miles, miles other, miles other days

Organize A 5k Race

A race can be a fun event, but takes a lot of smart planning to pull off.

Organizing a race is a great way to bring awareness to an issue or to raise funds for a charity. A short race, such as a 5K, allows your race to be all-inclusive, both experienced and inexperienced runners and walkers will be able to participate, bringing awareness of your issue to more people. However, the role of race director is complex and time-consuming, requiring good communication and organization skills.

Instructions

Organizing a 5K

1. Choose a name, date and location. These details are important in a race. Make sure the race name conveys the purpose of the race, and plan for a location and date that are accessible to participants.

2. Plot the running course. It's best to run the 5K course yourself to make sure any obstacles and unpleasant settings are kept to a minimum.

3. Plan an event budget. Everything, from the racers' numbers to the necessary electrical equipment, will cost money. Make a list of everything you'll need to create a realistic budget.

4. Get proper authorization from local police and traffic authorities to hold the race. Once authorization is obtained, you can ask the police or fire department for safety backup crews.

5. Find sponsors to help with the cost of the event and to possibly supply volunteers. Private businesses and local organizations may be looking for an event exactly like yours to sponsor, drumming up publicity for them and extra help for you.

6. Find volunteers. Contact family, friends, coworkers and anyone else to help you run your event. Make sure volunteers will be easily identifiable on the day of the race.

7. Publicize the event. Send press releases to local news organizations, create a website and send, post or pass out flyers. Focus on target audiences who will be interested in your charity or issue, and allow enough lead time before the race for participants to register.

8. On the day of the event, arrive early. Allow yourself time to make sure everything is in place and to snuff out any last-minute problems.

Tags: Make sure

Make Windows Vista Run Faster And More Efficiently

You don't have to wait for your computer; you can speed performance.

One complaint users have about the Windows Vista operating system is that it runs too slowly. You can take measures to improve Windows Vista's functionality in a number of ways and make it run faster -- even on computers lacking sufficient RAM. A half hour of fixes can save you considerably in the long run.

Instructions "Control Panel" > "Appearance and Personalization" > "Personalization" > "Window Color and Appearance." In the Color Scheme menu, click "Windows Standard," then click "OK." If you don't see the Color Scheme menu, click the "Open classic appearance properties for more color options" link.

2. Disable the Windows welcome screen. Click "Start" > "Control Panel" > "Classic View" > "Welcome Center" and un-check the box at the bottom of the window that reads "Run at startup."

3. Disable Windows Vista features. Click "Start" > "Control Panel" > "Programs and Features." Click the "Turn Windows Features on or off" link in the left pane. Un-check everything, unless there is something in particular you need to keep enabled. Click "OK" to save the changes.

4. Uninstall any unused programs. New computers often come loaded with unnecessary programs that have little use and are never used. Click "Start" > "Control Panel" > "Programs and Features." Look through the list of programs. Uninstall anything you don't use clicking the program name and clicking "Uninstall."

5. Remove unused items from the task bar. Right-click an empty space on the task bar at the bottom of your screen and click "Properties." Click the "Notification Area" tab and click the "Customize" button. Go through the list of programs. On the right side, you have the choice of selecting Show, Hide when Inactive or Hide. Click "Hide" for anything you do not use. Click "OK."

6. Clean your Desktop. The fewer icons you have on the Desktop, the better. Delete any that you don't use regularly.

Tags: Control Panel, Windows Vista, Click Start, Click Start Control, Start Control, Start Control Panel

Play The Name Game

The Name Game is a fun warm-up game to get your party started for adults or kids of all ages. It's the perfect game to promote mingling of your guests. Play this at your next holiday event or party. Does this Spark an idea?

Instructions

1. Print the name of a famous person or character on a 3 x 5 card, at least one for each guest. Make more than one for each person if you want to play the game more than once. Always have extra in case someone guesses too quickly or someone gives away the name accidentally.

2. Pin or tape one card on the back of each of your guests as they arrive without them seeing what is written on the card. Don't forget to have someone put one on your own back, too.

3. Approach other guests and ask them one and only one question about the name that is written on your back. Only ask questions that can be answered with "yes" or "no."

4. Give only "yes" or "no" answers to each question you are asked. Do not elaborate.

5. Win the game by being the first to guess the name written on your back. Lose the game by being the last to guess, or by being unable to guess correctly at the games end.

6. Have fun, laugh and meet as many people as you can while playing this game.

Tags: your back, game being, more than, Name Game, written your, written your back

Organize A Fundraising Walk Or Run

Walk & run events can be great fundraisers.

Organizing a run/walk is a great way to raise funds and awareness for your charity or cause. Your event may range from a two mile fun walk to a 10k road race, but many of the elements remain the same. As an example, the March for Markley two mile run/walk in April of 2005 had about 100 participants and raised about $3,600.

Instructions

Planning

1. Organize a committee to help establish contacts for the event. This is vital if you are planning a large event. The committee should represent your community's diversity and be made up of local business and community leaders. The committee should be no more than five to seven members. Select members who will not only lend experience, but local notoriety as well. Begin with those who are like-minded in regards to your cause.

2. Select a community of participants you are targeting. This is where committee members can be a great help. The most obvious community participants are those who share an interest in your cause or charity. If you find that a large proportion of your group belong to a certain church or live in a certain area, this should be the target community.

3. Choose an appropriate location, date and time. Contact local officials to obtain the required permits or permissions. Consider your participants when selecting the date and time, for the highest level of participation. For instance, if the majority of your participants are business professionals, a weekend event may be best. Planning should start at least six weeks ahead of the date of the event.

4. Contact the local media to promote your event. Formulate a press release for the event. Contact your local newspaper and radio for community bulletin board type announcements. Participants and donors can be recruited by using newspaper and radio advertising. Don't be afraid to ask the media to donate ad space or air time.

Paperwork and Logistics

5. Produce a sponsorship form to use when approaching local businesses. The sponsorship form should contain background information on your organization and be very specific in what is expected of sponsors. The form should also detail how sponors will be acknowledged. Local sponsorship will reduce costs and increase exposure for the event. (See References 2)

6. Create a registration form and waivers. Hire an attorney on your committee to help produce a short waiver for participants. The registration form should ask for adequate contact information from participants. This will make pledge collection simpler. Consider the costs of food, permits and any necessary equipment rental when determining registration fees.

7. Print pledge sheets for each participant. The pledge sheet should be easily understood, so that those who sponsor walkers understand exactly what they will be paying. Encourage them to raise as much as possible by offering special recognition or gifts to the highest fund-raiser.

8. Arrange for portable toilets along the route if no public facilities are available. Also plan for water stations along the route. Solicit local grocery stores to donate water and cups.

9. Find an inexpensive way to identify volunteers. You can use T-shirts or caps specially designated for volunteers. Special ribbons are also an inexpensive means of identification.

Tags: form should, along route, committee help, committee should, community participants, Contact local, date time

Prepare Food For A Funeral Reception

After a beautiful funeral, loved ones often gather together for a small meal in honor of the dearly departed. Food has long been part of many funeral traditions. Keep the following things in mind to prepare food for a funeral reception.

Instructions

1. Find out about how many people will be attending the funeral reception. You want to prepare enough for everyone without many leftovers. Ask a funeral director how many people attend an average funeral.

2. Choose comfort food. Sandwiches make great reception food. You can gather family members together the day before and make various sandwiches. Popular sandwiches are tuna, salmon, roast beef, ham and cheese. Cut the sandwiches into four pieces and place in airtight containers. Refrigerate.

3. Cut up bite sized pieces of cheese to serve with crackers for another light snack. Keep the cheese in sealed baggies and refrigerate.

4. Prepare simple desserts like squares, tarts and cookies. People find sweet desserts comforting. Chocolate always goes over well.

5. Bring large plates or platters to the reception room. Add a variety of sandwiches to the platters. Cover with saran wrap and refrigerate.

6. Decide who is bringing the food and when it will be taken to the reception room. You may be able to bring it in the evening before if a kitchen is available. If not, ask a trusted friend to bring the food in as soon as the funeral service is over.

7. Have someone make a pot of coffee right before the reception. Have some juice on hand as well.

Tags: funeral reception, many people, reception room

Make Your Own Pull Up Station

Pull-ups help you to build a strong upper body.

Pull-up bars for the home provide a way to challenge yourself and step up your workout without having to go to the gym. You can buy pull-up bars or stations that fit over a door frame, but these stations can seem overpriced for what you get, and they don't always fit perfectly. The design of a pull-up bar is simple to replicate. For a more cost-effective and perfectly-fitted alternative to buying a pull-up bar, you can easily and quickly make your own.

Instructions

1. Measure your doorframe carefully. Make sure the pieces of PVC pipe will fit. You may need to make some adjustments to the lengths of PVC pipe based on the dimensions of the doorframe you plan to hang the pull-up bar on. The key measurements you need are the width of the doorframe opening, the thickness of the doorframe opening from your side of the door to the other side of the door, and the height of the molding around the top of the frame.

2. Plan your construction and design before you begin cutting and assembling. The basic design for an over-the-door pull-up bar is a bracket-shaped length of pipe connected to a long bar that is wider than the door frame. Two horizontal pipes connect through the doorway and form 90-degree angles to connect to a second bracket-shaped structure, fitted to two T-shaped caps that will hold it in place over the molding on top of the door frame. You may wish to sketch this out to be sure you fit the pieces together correctly during assembly.

3. Begin to assemble your pull-up bar. The 2-inch long sections of PVC pipe will connect between the T caps, the 90-degree elbows, and the end caps. Use two of the T caps to connect the longest bar to the rest of the structure, fit the two 3.5-inch long sections to either end, and top with two end caps. Fit each piece carefully as you go, and glue into place with PVC cement. You may wish to dry-assemble the structure first to make sure it fits and connects together correctly before applying the cement. If you need to make adjustments, cut the pipes using a PVC cutting tool.

4. Assemble the two 8-inch long sections of pipe to the T-caps. These sections connect the long bar through the doorway. Fit two 90-degree elbows to the 8-inch long sections, and then fit the two 10-inch sections to the other end of the 90-degree elbows.

5. Connect the remaining two 90-degree elbows and two lengths of the 2-inch sections of pipe to the ends of the 10-inch sections. Fit the 2-inch sections with your remaining two T-caps, and connect the 14-inch bar to act as the back hanger for the structure. Fitted and connected properly, the T-caps will hold the structure in place over the doorframe from the other side of the door. Hang the pull-up station through the door so that the T-caps hold the structure in place over the doorframe on one side, and the long bar on the other side of the door fits snugly against the doorframe.

Tags: 90-degree elbows, long sections, side door, door frame, other side

Properly Sprint

Properly Sprint

Sprinting is a type of short run where the intention is to move from beginning to finish as fast as possible. Sprints are run anywhere from 100- to 800-meter distances. Increase your mobility and speed by using a proper starting position and sprinting technique. In track and field events, starting blocks are typically used for getting into a starting position, but for training or for exercise, starting blocks are not necessary. Always wear a good pair of running shoes and sprint on a level surface with adequate traction.

Instructions

1. Get into starting position. Position your feet hip-width apart. For an upright starting position, place your dominant foot forward and place your other foot about three foot-lengths behind you.

2. Bend your knees and push your rear end back so your torso is leaning forward at an angle and your lower body muscles are tensed and poised.

3. Bend your elbows and point the hand opposite your dominant hand forward and the other hand backward. (Alternately, for a lowered and more poised starting position, you can extend your non-dominant foot even farther back, lower yourself more, and place your hands on the ground with your arms straight.)

4. Keep your head at the same angle as your torso, and look downward, just in front of you.

5. Push off with your dominant foot and enter a sprint.

6. Cup your hands slightly but keep them relaxed. Do not make fists. When raised, your arms should be pumped high, but your hands should never go higher than your cheeks. When lowered, your hands should never go farther back than your hips.

7. Run by continually propelling yourself forward with your toes. Do not run flat-footed or on your heels. At the point of a fully extended stride position, the leg in back should be straight while the leg in front is bent with the knee raised. When raised, your foot should point upward slightly. Your foot should land flat and, as the other foot comes around, the heel should lift up for pushing off with the toe.

8. Run so that your arms are pumping opposite to your legs. Keep your arms at a strong 90-degree angle and held parallel to your side. Your torso should lean slightly forward, in line with the angle of your back leg when it is fully extended.

9. Breathe deeply and rhythmically as you run. Exhale at every other arm-pump.

10. Let your body naturally and gradually slow down after you pass the finish line.

Tags: starting position, your arms, your hands, angle your, place your, with your, your dominant

Run A Mile

Run a Mile

For those who aren't natural athletes, running a mile is a real accomplishment. Working up to a full mile is hard work and requires dedication and effort. However, with a game plan in place, you can be working on your second sequential mile in no time!

Instructions

1. Start your training on a treadmill. This will allow you to track your speed, distance and time with ease and reduce complications that can come from outdoor running, like uneven ground, hills and potentially dangerous trails or roads.

2. Take 5 minutes before you begin the workout to stretch, focusing especially on the legs muscles like the hamstrings, calves and quads.

3. Get on the treadmill and warm up for 5 minutes at a pace that is comfortable for you but also starts to work your system. At the end of 5 minutes you want to have a very light sweat and your muscles should feel loose. A pace for the workout of 3.3 mph may work for you, depending on your current fitness level.

4. Move the speed up on your treadmill to a pace where you are at a light jog. Note the distance amount right as you start and run for as long as you can. When you have hit your limit for how far you can run, slow down to a fast walking pace and note the distance amount when you have stopped. The difference between these two amounts is the base you are working off of. No matter if it is one fifth of a mile or one quarter of a mile, you have just taken the first step to running your mile!

5. Finish your workout at as brisk a walking pace as possible (about 3.6 to 3.8 mph) and stretch when you get off the treadmill.

6. Begin your next workout a day after your first attempt and start out stretching. After your warm up period is over, repeat Step 4 and make sure you can run your base amount, then push yourself past it by .05 of a mile. If you do that, check in with yourself and see if you can push it an additional .05 miles. If not, that's OK. Just make sure you remember what your new base time is.

7. Repeat Step 6 every other day, trying to push yourself .05 miles plus your previous distance until you have worked yourself up to a full mile. If you can't do it one session, that is fine, just make sure you push past it in the next session.

Tags: make sure, distance amount, full mile, push yourself, walking pace, your base