Regain Strength From An Ankle Fracture

Healing after an injury is no fun, especially when the injury is to a part of your body that you use often, such as your ankle. It's especially onerous when the injury is a break, as opposed to a sprain, because it's the bone that has to heal, and the downtime can be stressful and boring and leg muscles can atrophy during the time you have to stay off that leg.

There is no quick fix for regaining strength after an ankle fracture, but with time and perseverance, it can be done.

Instructions

Exercises for Strengthening Your Ankle

1. Flex and extend your foot. You can do this sitting in your chair or standing on your good leg. Point your toes down and up, repeatedly, as far as you can go.

Stretching the different muscles and tendons around your ankle will allow you to regain flexibility in your ankle, which you need for proper function and a steady gait. It will also prevent the Achilles tendon from shortening, a condition that tends to happen when the foot is held in a pointed toe position for extended amounts of time, such as in a cast.

2. Rotate your foot, while pointing your toes as far as is comfortable, clockwise and counterclockwise. Repeat as needed.

3. Rise on the toes of your recovering foot as much as you can, using the chair for support. Lower heels to the floor, slowly. Repeat.

Weight bearing exercises will also help you regain strength in your ankle.

4. Place the ball of the injured foot on the step and, holding the chair for support, rise to your toes and then slowly lower your heels as far as they will go. You might find that you can drop your heel even lower than the ball of your foot. Repeat.

Stretching and strengthening the muscles of the calf and foot is necessary to the proper recovery of the ankle.

5. Massage the ankle and calf area---not too heavily---after exercising. Massage keeps the blood circulating and can reduce inflammation and soreness.

Tags: your foot, your toes, chair support, when injury, will also, your ankle

Set A Timex Ironman For Interval Training

Interval training is a specific form of cardiovascular training that relies upon transitioning between periods of resting (moving at a moderate pace) with periods of all-out exertion (moving at a sprinting pace). Doing this seamlessly is the key to achieving a quality workout, and the gym clock on the wall might be too far away for you to accurately read the second hand as required. Utilizing your Timex Ironman's countdown feature to help let you know when to begin working will help you to remain more consistent with your training sessions.

Instructions

1. Set up your Timex Ironman prior to beginning your workout so you need not make any further adjustments on the fly. Press the "mode" button of the stopwatch multiple times until you reach the countdown timer screen.

2. Press the "set" button once to begin the programming process, which will prompt the watch to ask how many "reps" you will be performing. Enter that figure using the "recall" and the "stop" buttons to enter the number of intervals you will be performing.

3. Press the "start" button when you are finished. The watch will then request that you input the number of different interval times you will require. You will need two--one for your resting period and one for your active period, so input that using the "recall" and "stop" buttons.

4. Press the "start" button again when you are finished. The watch will then ask you to input the length of time for your intervals. As with the other steps, use the "recall" and "stop" buttons to increase or decrease the hours, minutes and seconds until you have the length of time for your rest period. Press "start" and repeat the process for the length of time of your work period.

5. Press the "set" button once you have completed entering your desired number of intervals. Then use the "start" button while in countdown mode to begin your workout.

Tags: length time, length time your, Press start, recall stop, recall stop buttons

Pack For A Trip To France

There are four primary climatic regions in France: oceanic, continental, mountainous and Mediterranean. Weather conditions will vary from region to region as well as from season to season. Knowing where and when you will be visiting will have a large impact on what you pack.

Instructions

Pack for Fall and Winter Travel

1. Pack for cold weather. Take a medium to heavy coat, hat, scarf and gloves. Certain areas will be warmer than others, but all of France is relatively cold during this period.

2. Include a poncho or umbrella, especially if you will be on the western coast or in mountainous areas.

3. Take thermal underwear and heavy socks to wear under clothing. It may not sound very glamorous, but if you're out sightseeing, you want to keep yourself as warm as possible.

4. Exclude any shoes that are open-toed. Your shoes should be comfortable and weather-proof. Make sure they are broken-in before the trip and can be worn for long periods of time.

Pack for Spring and Summer Travel

5. Pack a mixture of short- and long-sleeved shirts, since weather conditions are often highly variable. Prepare for warmer weather along the Mediterranean coast and chillier weather in oceanic and mountainous zones.

6. Include a poncho or umbrella for travel during this time period, since coastal and Alpine regions often get rain. Continental parts of the country don't get as much rain, but you don't want to get wet while you're out sightseeing.

7. Take clothing that can be easily layered depending on the day's weather. You can't go wrong with neutral colors.

8. Add a sweater or lightweight jacket that you can take with you as you set out each day. Sightseeing may last into the evening, or you may decide to enjoy a dinner under the stars. Be prepared to fight off the evening chill.

9. Bring along a bathing suit just in case the weather permits a little time in the water. You will especially want to be prepared if you're going to be on the French Riviera.

10. Wear your bulkiest walking shoes on the plane so that you don't have to pack them. This will leave room in your suitcase for beach thongs and comfortable walking sandals.

Tags: during this, Include poncho, Include poncho umbrella, poncho umbrella, Travel Pack

Rid Type G Bodies Of Fat

Don't let the scale rule your life. Eat properly for your body type.

The gonadal body type, or G-type, is characterized by a more supple lower body. Women with G-type bodies tend to put on weight around the hips or the thighs. Losing weight can feel like an uphill battle at first, no matter what your body type. Once you find the routine that is perfect for your body type, you will see the pounds fall off. Women with G-type bodies will lose fat most effectively by starting a routine that helps them eat better and work out moderately though effectively.

Instructions

1. Exercise to burn fat. Cardiovascular workouts are good for your heart health and will help women with G-type bodies burn those unwanted fat pounds. Start running or jogging for 30 to 45 minutes three to four days a week. Do not overdo the jogging or running, because G-type bodies types easily build up muscle mass. Your lower body may actually appear larger if you go too far with your workouts. Lift free weights to build upper arm strength so your upper body is as toned as your lower body.

2. Curb your cravings. According to "Women's Day Magazine," many G-type women crave spicy foods or foods that are prepared with cream or cheese. These types of foods are generally high in fat and will provide the body with little more than extra calories, which will turn into fat if they aren't burned off. Instead of giving into cravings, eat fresh fruits or vegetables and notice the change in your energy level and cravings.

3. Train yourself to eat right for your G-type body. Women with G body types should primarily eat fresh fruit, vegetables and low-fat dairy products such as low-fat cottage cheese and yogurt, according to Dr. Abravanel Elliot, author of "Dr.Abravanel's Body Type Diet." Lean meats such as chicken and whole grains should also be diet staples. Abravanel recommends that G-types drink parsley tea regularly for proper digestive function.

4. Follow general healthy eating rules. "Women's Day Magazine" says women with G-type bodies should watch meal portions. Excessive portions encourage people to consume extra calories. "Women's Day" also recommends eating fresh, rather than processed, foods and limiting red meat intake.

Tags: G-type bodies, with G-type, with G-type bodies, body type, lower body, your body, your body type

Recover From An Ironman

Soothe knee pains with an ice pack.

An Ironman triathlon is a lengthy endurance event consisting of 2.4-mile swim, 112-mile bicycling and a full marathon of 26.2 miles. Participating in the triathlon is a triumph in itself, but the positive effects or celebrations can be cut short due to muscle strains and other injuries. Post-race recovery is an important part of the triathlon that needs to be executed just as carefully as your pre-race training to maintain your strength and overall health and fitness.

Instructions

1. Rest for at least six to eight weeks for full recovery. The length of recovery period varies for each athlete and depends on factors such as injuries, training intensity and nutritional intake. Completing a strenuous activity like the Ironman triathlon requires your body to work overtime to repair damaged and stressed muscles and joints. Rest during this time and refrain from any intense activity.

2. Nourish your body with healthy foods. Consume foods with extra protein to repair muscle fiber injuries and to regenerate muscle tissue. Protein-rich and carbohydrate foods include lean meats, low-fat milk, bread, raisin bran cereal, granola, bananas, orange juice and broccoli. After a long marathon run, your body will need sufficient hydration, carbohydrates and recovery nutrition. Avoid simple sugars and fatty food items. Limit alcohol intake and excessive sweets.

3. Relax your aches and sores by implementing simple treatments like mild massages, compression, icing and elevation. Icing soothes strained muscles while preventing swelling. Use bandage wraps for compression around the swollen area. If joint and muscle pains continue, consult your health care provider immediately.

4. Maintain fitness by engaging in simple and low intensity workouts like swimming, water running, elliptical trainer and yoga. Low impact workouts allow your body to stay fit without putting additional stress on your body. High-impact workouts like running can cause more pain and slow down muscle recovery.

Tags: your body, Ironman triathlon, workouts like

Run A 50k

Most 50K runs are held on trails.

It's only eight kilometers more than a traditional marathon. Doesn't sound like much, but in the running world, a 50K run is considered an ultra-distance. According to Coach Jenny at Runner's World.com, the training is quite similar to marathon training, but with a few minor tweaks. Careful planning and experimenting in training to tune into your body's needs and reactions to physical and mental stress will provide a good 50K experience. It is recommended to have completed a full marathon before attempting a 50K.

Instructions

1. Start out slow. It's easy to get caught up in the moment and forget how bad those last miles will be. If your pace seems comfortable in the first two to three miles, slow down. Your pace should feel slow.

2. Make a plan ahead of your run and stick with it. Research your run route ahead of time. Study a course map to have a feel for where you'll be running. Answer questions such as what type of course (loop or out and back) and what type of terrain is the run held on. Find out where elevation gains are and know when you'll plan on walking. Bryon Powell, author of "It's Time to Run your 1st Ultramarathon" recommends scheduling in walking breaks instead of taking them only after you've become exhausted will help your mind from feeling like it's given up.

3. Replace fluids before you're thirsty. Determine your individual fluid needs by taking the sweat test as outlined by Runner's World.com. Schedule an hour long hard run. Weigh yourself naked both pre- and post-run. Convert the pounds lost into ounces. The result is the amount of fluids needed per hour to stay hydrated.

4. Pick out the right gear. Wear properly fitted clothes that are suited for the run conditions you will be running in. This will alleviate added soreness in the form of chaffing, varying body temperatures and general uncomfortableness, allowing you to focus on the task at hand and stay running longer. Kami Semick, ultra-runner, suggests to look for clothes that are so light-weight, you barely feel them on.

Tags: clothes that, Runner World, what type

Remove Two Screw Links On A Sar Marathon Watch Strap

Similar style watch band

Marathon watches produce SAR (Search and Rescue) watches based on U.S. and Canadian government specifications. They offer watches with either rubber or stainless steel watchbands. Marathon steel watchbands use an easy-to-adjust screw-based link system. Does this Spark an idea?

Instructions

1. Lay the watch face down on the soft cloth to prevent scratching the watch face or case.

2. Lay the bracelet flat, and find the links in the watchband that contain flathead screws. Each half of the bracelet will have two or three links which include screws - these links are designed to be removed to size the bracelet. Place masking tape around the links that you are working with, to prevent scratching if you slip.

3. Place one screwdriver on each side of a single link. While holding one steady, turn the other screwdriver counterclockwise. Repeat removal of links to size the watch.

4. Remove the screw after it has been unscrewed, then pull the rest of the link from the other side of the band.

5. Reattach by reversing the process, turning the screw clockwise to tighten the link after reattaching them.

Tags: prevent scratching, steel watchbands, watch face

Raise Money For A Marathon

Ryan Reynolds at a press conference for the New York City Marathon.

In 2008 actor Ryan Reynolds completed the New York City Marathon and, in the process, raised over $80,000 for the Michael J. Fox Foundation which supports research into Parkinson's disease. Although you may not have the celebrity appeal of the "National Lampoon's Van Wilder" star, a marathon can still be a great way to raise funds for your favorite charity. While running a marathon may be a grueling effort, fundraising for it isn't so long as you follow a few simple steps.

Instructions

1. A marathon is over 26-miles long.

Set your fundraising goal. You may want to tie this goal into the distance you run. An official marathon is just over 26-miles long, so you may want to have a goal of raising a specific dollar figure for each mile that you run.

2. Call people you know to let them know you're running a marathon.

Tell your friends, family and colleagues that you are running a charity marathon. You can do this informally by mentioning it in conversation or you may want to actually make a phone call, send an email or write a letter to people you know informing them that you will be running a marathon. Let them know the cause you are raising money for and don't be afraid to ask for a donation.

3. Organize fundraisers. In addition to asking for donations, you may want to organize fundraisers to go along with your marathon effort. You should consider organizing fundraisers in your community and at your workplace if that is allowed. Fundraising ideas could include auctions, raffles or hosting a dinner or dance.

4. Be sure to collect pledges after you finish your marathon.

Collect the money that people have pledged. After you have run the marathon, make sure that you collect any money that people have pledged but not paid. People may simply forget if you do not remind them, so keep a list of your pledges and contact anyone who has not honored the pledge.

Tags: running marathon, 26-miles long, City Marathon, have pledged, money that

Organize A Teenager'S Room

Maintaining a sense of organization in your home can be difficult when you have children. However, trying to organize a teenager's room can feel like a challenge akin to climbing Mt. Everest if you don't have a plan before you begin. Here are some tips to help you conquer the insurmountable task of organizing a teenager's room: Does this Spark an idea?

Instructions

1. Donate to charity or throw away items that are no longer being used. This applies to old games, clothing or books. Teenagers tend to assign emotional value to items that are actually fairly meaningless and it may take a sibling or parents to go clean out some of the old junk that has no real value and is just taking up space. Do a deep soul-searching assessment of everything in the room to see what is really needed--or has actual importance--and what needs to go.

2. Put everything in plastic bins according to category. This helps you to clearly see the space you are working with. When the room is in complete chaos, it can be hard to see what the actual space looks like. By putting everything into bins, it is out of the way and allows you to see the storage possibilities.

3. Storage spaces are the key. In fact, if need be, purchase storage solutions, like plastic bins with drawers or pieces of furniture with storage components. This is the best way to accommodate lots of differently sized items (think: basketballs, books, movies, CDs, clothing, and hair accessories) in compact spaces. They are designed for many different items. You can find very unique, customized storage solutions online or in your local furniture store (though there are usually more options online). Wall-length units (such as those found on the Land of Nod or Target Websites) are best because they offer such a variety of compartments perfect for the mass of stuff your teenager will accumulate during their high school years.

4. Match items with spaces with labels. This ensures that your teenager will know exactly where a particular item is supposed to go when he commences with the process of cleaning up his room. Label everything from bookshelves to entertainment units (even as specific as spaces for CDs versus spaces for DVDs) to closet spaces. The more specific, the easier it will be for your teenager to keep some kind of order for all of his stuff.

5. Let her help you prioritize and organize her items. This will not only give you both some bonding time, but it will also allow her an opportunity to organize her stuff in the way that makes her most comfortable. Moreover, it will promote sound organizational habits that will go a long way towards keeping her room organized permanently.

Tags: your teenager, your teenager will, items that, plastic bins, storage solutions, teenager will

Set Up A Free Budget Planner

Start with the basics.

Putting together a monthly budget planner can help any individual or family have a better understanding of where their precious paycheck goes each month. You can develop your own budget planner that provides insight into how, where and when that paycheck is spent.

Instructions

Organize

1. Find your total monthly income. At the top of your planner individually list each item of income coming into the household. There should be a line item for each person's monthly net pay as well as any additional income from a company bonus or commission check. If you receive income from investments, rents or business income on a monthly basis it should have a line item as well.

2. Use your bank statement as a guide to find the outgo. Typically, most monthly expenses such as mortgage payments or rent, car payments, utilities and other larger items will be recorded on your bank statement. Start a list of all your expenses listed on your bank statement. Be sure to include line items on your planner for things that you may pay for with cash that will not be on your bank statement.

3. Group your expenses. Using that large list of expenses you just assembled, create categories that can be used to group line items together to make the list more manageable. You can label each category whatever you like as long as it makes sense to you. Common categories include utilities, food, auto expenses, entertainment and charitable giving.

4. Account for savings. Now that you have list of what you pay everyone else, list what you want to put away for savings each month. You may have categories here for general savings, an emergency fund or a vacation fund for your next family trip.

5. Put it all together. This is what financial planners refer to as the eye-opener step. Whether you write it on paper, or use your spreadsheet program in your computer, it's time to see the results of your hard work. Add up all of your income sources to get your total monthly income. Subtract your total expenses from your total monthly income to see what is left for your savings goals. Determine what adjustments you can make to your expenses that will help you achieve your savings goals.

Tags: bank statement, your bank, your bank statement, your total, your total monthly, monthly income

Meet Characters At Disney'S California Adventure

Located next door to Disneyland in Anaheim, California, Disney's California Adventure is also where many of the world-famous characters like Mickey and Minnie Mouse like to go on vacation. If you'd like to meet them along with some Pixar and Playhouse Disney stars, use these tips to discover where to look.

Instructions

1. Have lunch or dinner at a character dining establishment like Ariel's Grotto. Greet the mermaid princess as you enter the dining room and meet other characters like Minnie Mouse, Chip and Dale and Pluto as they go from table to table while you dine.

2. Watch for Disney character appearances in the courtyard just beyond the Golden Gate Bridge (near the giant golden sun statue). Mickey, Minnie, Goofy, Pluto and Max (dressed in vacation wear) will often pose for photos and autographs throughout the day.

3. Encounter characters from Pixar films and Playhouse Disney shows in the area in front of the Animation Studios and the Playhouse Disney Live on Stage show in the Hollywood Pictures Backlot. While you'll see Handy Manny, Frozone, Mike and Sully outside, for example, you can also head inside the Animation Studios to greet characters like Cinderella, Hercules and the animals from Chicken Little.

4. Visit a Bug's Land to meet Flik and Atta, the hero and heroine from "A Bug's Life." You can also see them, along with other Pixar stars in the Pixar Play Parade (where you'll be able to get pictures, but no autographs).

5. Take pictures with Mater or Lighting McQueen if you see them resting across from the Soarin' Over California attraction in the Golden State Area.

6. Check the courtyard outside the theater where they show Golden Dreams in the Golden State. You may meet characters from historical Disney movies like Mulan and Pocahontas.

7. Let the cast member working at the Guest Services booth know which character you hope to meet. She should be able to tell you when and where they'll appear in a parade, show or photo opportunity.

Tags: characters like, Playhouse Disney, along with, Animation Studios, California Adventure, characters from

Measure The Distance Of A Running Track

Whether you're training for running and need to know how far you've gone or setting the stage for a running competition, knowing the distance of a track is important. Most facilities with a track will know exactly how long the running track is. But if you've somehow stumbled upon a track with a mystery length or if you need to measure the length of specific lanes (remember that the inside lanes are always shorter than the outside lanes), there are a few tricks you can use to measure the track.

Instructions

1. Place a piece of athletic tape across the track, perpendicular to the direction of travel, in one of the straightaway stretches.

2. Mark a big black dot on the tape, using a marker, 20 centimeters on the "out" side of each lane line. Start with the inside lane and work your way out if you're measuring every lane or, if you're just measuring one lane, mark that one only.

3. Line your measuring wheel up directly on top of the mark you made and zero the wheel out. Walk around the track, keeping the wheel a constant distance of 20 centimeters away from the inside lane line.

4. Read the distance walked off the measuring wheel once you arrive back at the mark on the top. This is the distance of the track in the particular lane you measured.

Tags: distance track, inside lane, lane line, measuring wheel, your measuring

Prevent Blisters From Skates

Many people don't like to skate because a blister invariably develops. This is particularly true with rentals that don't fit properly. Changing socks sometimes does the trick, but it may be too painful to skate at that point. The better bet is avoiding friction that causes the blister in the first place.

Instructions

1. Purchase an anti-friction product, such as Body Glide, that looks like solid stick deodorant. It's typically sold at running specialty stores to prevent chafing, but works great to prevent blisters, too.

2. Rub the anti-friction stick all over your feet. Be particularly careful to coat problem areas, such as the back of the heel and where the ankle bones protrude on the sides of the feet.

3. Put on a thin pair of socks. Don't mistakenly think that thick socks will provide more protection from blisters. They actually make it more difficult to tighten the skates, which leads to rubbing against the foot.

4. Layer a second pair of thin socks over the first pair. This step can be skipped if the first two steps provide sufficient protection.

5. Lace up the skates very tightly starting at the bottom. If your feet are falling asleep when you skate, then leave the bottom laces looser and just do the top three holes really tight.

6. Stop skating and re-tighten the laces if your skates start to feel loose after skating for a while.

Tags: your feet

Set Up A Telephone Log

Keeping a phone log is helpful when running a business. Your clients and even new customers may have special requests that need fulfilling. You may want to keep track of orders placed with special instructions or you may simply want to track who you called, who called you and when. Keeping a logbook or phone log is the way to accomplish this. You can keep a log in a simple Excel-based spreadsheet or use the built-in features of Microsoft Outlook.

Instructions

Spreadsheet

1. Open your Excel-based spreadsheet.

2. Create a table in the spreadsheet consisting of four columns.

3. Label each column. Make them "Date," "Time," "Person" and "Notes." If you don't like "Person," use another word denoting with whom you spoke. "Notes" is where you elaborate on the conversation's essence.

Microsoft Outlook: From A Contact

4. Open Microsoft Outlook.

5. Click "Accounts," "Business Contacts" or "Opportunities" from the business tools menu.

6. Double-click on the contact name or record for which you want to create a phone log.

7. Locate "Account History Items," "Business Contact History Items" or "Opportunity History Items." Click "New" under any of these menus, then "Phone Log."

8. Enter the details of the phone conversation or whatever notes you want to make. Then click "Save and Close" when you are done.

Microsoft Outlook: From The Standard Toolbar

9. Click the arrow next to "New" on the toolbar.

10. Click "Phone Log."

11. Type the information you want to record.

12. Click "Link to Record" on the business contact manager toolbar.

13. Click the contact person to whom you wish to link your phone log in the "Link to Record" dialog box. Select the record to which you wish to link and click "Link." The phone log is now linked to your contact's name.

Tags: Microsoft Outlook, History Items, contact name, Excel-based spreadsheet, Link Record, Microsoft Outlook From, Outlook From

Make Your Own Exercise Recovery Drink

There are many options when it comes to making exercise drinks.

It's not enough to just have a great workout that benefits both mind and body. After a really tough sweat session, you need to refuel the right way. Naturally, after working so hard to maintain a great physique, you don't want to spoil it by adding excessive and empty calories right after you finish. Luckily, it is easy to make an exercise recovery drink that benefits your health, tastes great and can be tweaked to fit your personal taste.

Instructions

Making the Drink

1. Add flavoring to water. Water is an excellent exercise recovery drink, but it can get boring after awhile. Add your own flavoring to it using lemon, lime or flavoring packets. While packets are available in many different types, you will make a better recovery drink if the ones you use are sugar-free or, better yet, calorie-free.

2. Try chocolate milk. It's not as crazy as it sounds. As long as you use skim milk and just a little chocolate, this is actually a very healthy option. The protein in the milk keeps you full and helps re-build your muscles. The minute amounts of fat in the chocolate reduces food cravings, and the delicious flavor satisfies your taste buds. To make it even better for you, try using sugar-free chocolate or melted dark chocolate; the latter has antioxidants that also benefit your health.

3. Use your blender. This is where you can get really creative. Start out with simple sugars in the form of your favorite fruits. Add some sort of protein, such as yogurt, soy, milk or protein powder. Finish it off with a little bit of fat, such as chocolate, and then whip the whole thing up. Avoid using too much chocolate, adding extra sugar or using heavy syrups. These smoothies allow you to create your own healthy exercise recovery drink according to your taste.

Tags: exercise recovery, exercise recovery drink, recovery drink, that benefits, your health, your taste

Obtain A Beer & Wine License In Florida

Applicants for beer and wine licenses in Florida must fulfill the requirements of the Florida Division of Alcoholic Beverages and Tobacco.

Applying for a beer and wine license in Florida requires a detailed plan showing the authorities how you intend to use the license. Florida's Division of Alcoholic Beverages and Tobacco will grant a license based on the type of alcohol the applicant intends to sell, where the sale will take place and what other type of business the applicant intends to operate on the facility. Before applying, an applicant should prepare to answer these questions.

Instructions

1. Answer questions about the type of license that you will need to sell beer and wine in Florida. If you sell alcohol that the buyer will consume off-premises, you will want to obtain a "package license." Different types of package licenses include a license for beer/wine sold in sealed containers that the patron will drink off-premises and a license for beer/wine sales in sealed containers that patrons will drink on the premises. If you wish to sell liquor in addition to beer and wine, you will, additionally, need to acquire a quota license.

2. Submit an application for an SRX license if you own a restaurant or an establishment where patrons will consume the beer and wine on the premises (see resources for application forms). To qualify for an SRX license, you must derive 51 percent of your revenue from food and non-alcoholic beverages. The Florida Division of Alcoholic Beverages and Tobacco grants SRX licenses to establishments that sell open drinks to patrons who will drink them at the establishment.

3. Apply for a license if you plan to sell beer and wine at a different type of venue. License options include licenses for selling beer and wine on boats, at bowling alleys, at hotels and motels, in theaters or performing arts centers, at fairs, at golf clubs, and at race tracks. Each venue requires its own license application.

4. Pay the beverage retail license fee. As of 2010, the license fees ranged between $28 and $1,820. The Division of Alcoholic Beverages and Tobacco will calculate the fee depending on the county in which you locate your business and the type of beverages you will sell.

Tags: beer wine, Alcoholic Beverages, Alcoholic Beverages Tobacco, Beverages Tobacco, Division Alcoholic, Division Alcoholic Beverages, beer wine

Relieve Stress With Running

Running can be an excellent way to relieve yourself from stress, and it can help increase and improve metabolism and blood circulation. Many people understand the importance of exercise as a means of strength gaining and weight loss, but exercise can also be a major factor in the reduction of stress. Running can help improve mood and mental health.

Instructions

1. Buy a good pair of shoes. If you plan to take up running you will want to make sure you have the best support possible. Buying the wrong shoes can hurt and bruise the bottom of your feet.

2. Choose a path that you would like to run on. If you do not want to run on a regular running path, then you can run in a park, across a field or on the beach. Choose somewhere where there is scenery for you to enjoy.

3. Start by running at a slow pace. Try not to push yourself too hard when you get into running. Start off slow and light and get the blood flowing.

4. Time yourself when you go for a run. Usually when someone starts running, they do a short run and increase in time as they get used to it. You can also run 5 minutes, then walk 5 minutes and keep going like that.

5. Breathe properly while you are running. Your breathing is very important in the releasing of stress as well. Make sure you monitor your breathing and take proper breaths as you run.

Tags:

Make Vegetarian Pizza

A vegetarian pizza can be just as flavorful as any other pizza, and be a healthy food choice at the same time. Placing many vegetables on any pizza is a good way to include more of this food group into your diet. Add this to my Recipe Box.

Instructions

1. Purchase either a pre-made pizza crust, or make your own from a mix or from scratch. There are different types of vegetarians. All vegetarians refrain from eating meat, while some also avoid eggs and/or dairy products. Keep your specific vegetarian diet in mind when choosing your crust.

2. Add the topping to your pizza after the crust is ready. You can purchase a pre-made pizza sauce from the store if you wish. On the other hand, you can make your own by mixing spices into some tomato sauce or crushed tomatoes.

3. Sprinkle cheese of your choice over the sauce. If you don't eat dairy products, look for soy cheeses at your local store.

4. Cover the cheese with many different chopped vegetables. Some popular choices are peppers, tomatoes, olives and onions. Try some other vegetables that you might not normally think of as a pizza topping. Some examples might be broccoli, squash, zucchini or cooked kidney beans. Pre-cooking the vegetables with some olive oil until they are just a little soft will boost flavor and ensure that you don't end up with still crunchy vegetables on your pizza.

5. Bake your pizza according to the package directions if you used a pre-made crust or a mix. If you made a crust from scratch, refer to the recipe you used.

Tags: your pizza, dairy products, from scratch, make your, pre-made pizza

Move On After A Break Up

There is life after a break-up.

Break-ups can be difficult and painful, but the important thing to remember is that a break up is not the end of the world. Sometimes a break-up can even be a good thing because it will give you a chance to re-evaluate your life, and maybe even lead you to find someone more suitable. The truth is, that you can move on after a break-up no matter how bad it may have been.

Instructions

1. Give yourself plenty of time to heal and recuperate. Remember that time heals all wounds. Put away pictures, gifts or any mementos that remind you of your ex. It is natural to experience feelings of denial, but do your best to resist the urge to call your ex and ask to get back together. Immediately after a break-up, you are at your most vulnerable state, so be careful not to get into a rebound relationship that may prove to be a mistake. Avoid some of the pitfalls, such as drowning your sorrows in alcohol, and instead channel all of your energy into positive activities that make you feel good about yourself.

2. Surround yourself with friends and loved ones. Talk about how you're feeling and allow them to comfort you and offer you advice. A break-up can be a very lonely experience, so surrounding yourself with others you love and trust will help to erase some of the loneliness. Don't try to deal with the experience all by yourself. Go out and meet new people, rebuild old relationships, network and immerse yourself into social situations. Keep yourself busy doing things you enjoy with the people you love, and don't dwell on the past.

3. Go out and have fun. Don't stay home and sulk, as it will only make you feel more miserable. Round up a group of friends and hit the town. Do something fun and exciting, such as a night of dancing or bar hopping. Plan a weekend beach or camping trip or take a quick out-of-town getaway. Going out with friends will remind you that being single can be just as fun as being in a relationship. It will also help to keep your mind off your ex.

4. Take some time off for yourself and get away from the world for a while. Use this time to reflect on your life and expectations for the future. Enjoy your time alone with relaxing activities such as reading, taking long baths, watching your favorite movies or engaging in a favorite hobby or pastime. Basically, take this time to do whatever makes you feel the most relaxed and calm. Clear your mind of all negative feelings to help you slowly let go of any lingering bitterness.

5. Start dating again. After you have given yourself adequate time to get over your last relationship, consider getting back into the dating game. Allow yourself to fall in love again and enjoy the start of a new relationship. Be careful to not rush things and take the time to really let your partner into your life. Take care not to be consumed in this new union, or any other relationship, for that matter--you never know when another break-up may happen.

Tags: after break-up, your life, make feel, relationship that, this time, with friends, your mind

Plan A Fundraising Banquet

There are thousands of organizations that help raise funds for the less fortunate. If you plan to organize a fund-raising banquet, you must invest time and effort well before the expected date of the special event. Understanding the dynamics of fund-raising will help you to reach your goal promptly and will make the banquet successful. Never forget that fund-raising helps the people in need and that they should be the focus of your banquet at all times.

Instructions

1. Choose a fund-raiser for an organization that you want to support. You can even create your own organization and distribute the money according to your causes.

2. Set a monetary goal you want to raise at the banquet at least 6 months before it happens. Research previous fund-raisers that raised money for the cause you wish to support and make an estimated judgment from the monetary gain from their banquet.

3. Set up a committee to help with the fund-raiser. Assign volunteers to handle publicity, money collection, record keeping, delivery logistics, recruiting and advertisement. You cannot prepare for a banquet all on your own; getting a few dozen volunteers to assist you will facilitate the planning process and make the arrangements more cohesive.

4. Visit fund-raising companies where you can set up the banquet. Interview each company thoroughly, asking questions about their company incentives, building safety and background. You want the most experienced and safe company to represent you for the banquet. Take time to look into each company, extending visits to at least 45 minutes or longer.

5. Create a master schedule with the fund-raising company and with your committee. Make a list of necessary materials, volunteers, advance promotion, deadlines, prizes and meetings that you will need to conduct throughout the next few months. Make a complete calendar in which each event is dated and send a working calendar to each volunteer. Designate a volunteer to be in charge of sending out reminder emails as each event approaches.

6. Promote the event heavily in the week or two before the banquet. Send out fliers, emails and website advertisements; make phone calls to businesses in all potential areas to alert them to this special fund-raising event. The more attention you attract to this event --- the better the turnout will be when the banquet comes.

7. Set up the banquet a week before it starts. Coordinate your decorations to compliment or accentuate the cause you are supporting. Add extra seating in case more people show up unexpectedly. Check with the fund-raising company that all phone lines and other necessary equipment are working properly.

8. Display appetizers and place beverages on the tables about 30 minutes before the fund-raiser begins. Communicate with your committee and banquet director to ensure that everything regarding the logistics of operating the fund-raising event and food service will run smoothly. Open the doors an hour before the expected banquet time.

Tags: before expected, each company, each event, fund-raising company, fund-raising event

Run Longer And Faster

Speed workouts can help you run longer and faster.

When I was in the military, I was expected to run 1.5 miles as fast as I could and in less than 18 minutes. The first time I did it, it took me 18 minutes and 40 seconds. But with a few special speed training routines, I was able to increase my running speed and cut my time by six minutes in less than two months. The routines increased my stamina by keeping my leg muscles from becoming "bored" and by forcing my body to expand its endurance.

Instructions

1. Jog lightly around the track one time with as little effort as possible as you start training to run longer and stronger. You should feel as fi you barely went from walk to run. This will get your body warmed up. Make sure you're breathing correctly: in through the nose and out through the mouth in a rhythmic pattern. Some runners like to inhale for a count of three and exhale for two.

2. Jog slowly as you begin the second lap. Hold your arms loose and keep your step light.

3. Pick up the pace when you reach the first turn, doubling your step speed. Keep building speed until you reach the end of the curve that begins the other long side of the track.

4. Sprint when you reach the start of the long side of the track. Run as fast as you can.

5. Slow down when you reach the start of the next curve. Return to the double-time jogging speed you had before you sprinted. Maintain that speed until you reach the end of the curve to the next long side of the track. From there, jog slowly.

6. Jog slowly until you reach the next curve, then increase your speed as you did in Step 3. At the end of that curve, sprint. When you reach the start of the next curve, slow down to double-time speed, slow jog, and then eventually walk until you reach your original starting point.

7. Do this speed workout every other day. After the first week, increase your jog/double time/sprint laps by one. At the end of the second week, time yourself to see how long it takes to run four laps at a normal pace. Increase the exercise routine by an extra lap each week. Eventually you will see your four-lap time decrease.

Tags: until reach, long side, long side track, next curve, reach start

Program A Remote For The Garage

You can program your garage door opener yourself.

Garage door remotes transmit a signal to the receiver or motor unit of the garage door assembly. The signal must match that of the signal that is programmed in the remote for the door to open and close. Some garage door receivers sync with remotes using just one signal; others use code switches. If code switches are used to sync the receiver with the remote, the code switches on both devices must match up before the garage door will open. If you're unsure if your remote uses code switches, try both techniques to find the one that works properly. Does this Spark an idea?

Instructions

Program Garage Door Openers Using the Learn Button

1. Find the "Learn" button on the garage door opener motor unit, or receiver. This receiver unit is mounted at the end of the garage door track. The "Learn" button is a black, often unmarked, button. It may be labeled "R." The location of this button varies slightly with each model.

2. Press and hold the "Learn" button until indicator light blinks or will glow steadily.

3. Press the "Open" button (the button that would be used to open the garage door) on the garage door opener until the indicator light on the motor unit blinks. Press the "Open" button again to test the garage door, which should move.

Program Garage Door Openers With Code Switches

4. Press the "Learn" button on the receiver of the garage door opener. When the button is pressed the indicator light will blink on the unit for 30 seconds.

5. Stand about 2 feet away from the receiver unit with the garage door opener. Press the "Open" button on the garage door opener three times. This will allow the receiver attached to the track to grab the frequency and code it in.

6. Press the button once more on your garage door opener to test the garage door. It will now open.

Tags: door opener, garage door opener, garage door, garage door, garage door, indicator light

Prepare A Gravel Driveway

Even properly prepared gravel driveways require maintenance.

A sturdy gravel driveway takes preparation. Failing to properly prepare a gravel driveway often results in low spots that require frequent maintenance. Investing in the proper preparations can save on maintenance costs in the long run. Does this Spark an idea?

Instructions

1. Excavate the driveway site. Remove a 10-inch depth from the area, keeping the bottom of the excavated area level to the natural lay of the land. Follow the slope of the land and use a backhoe to simplify the excavation process.

2. Rake the area by hand, removing large rocks, roots and twigs. Place these items in a wheelbarrow for proper disposal.

3. Roll a mechanical tamper over the area to compact the soil. Continue tamping the ground until the soil feels completely hardened. No soft or spongy areas should exist.

4. Apply a layer of large, coarse gravel or landscape rock to the bottom of the excavated area. Make this layer about 3 inches thick. Run the mechanical tamper over this layer to compact the stone.

5. Apply another 3-inch layer of the large, coarse gravel or landscape rock to the area. Repeat the tamping process to compact the stone.

6. Apply a 3-inch layer of medium-size gravel over the 6-inch layer of large gravel. Compact the stone again with the soil tamper.

7. Place edging pavers along the outside edge of the excavated site. This helps prevent the gravel from spreading out of the driveway.

8. Apply a course of fine gravel to the rest of the driveway area. Fill up the area to the top of the edging pavers. Build up the middle of the gravel driveway, forming a slight dome shape that encourages water to run off the sides of the driveway.

Tags: layer large, 3-inch layer, bottom excavated, bottom excavated area, coarse gravel, coarse gravel landscape

Respond To Insults

An insult can really hurt a person's feelings.

Whether you have been insulted at work or at school, it can hurt your self-esteem. When another person insults you, you may even wonder if something is wrong with you. It is important to recognize that the person who insulted you likely doesn't feel good about herself, and insulted you to feel better about herself. Instead of dwelling on the insult, learn properly respond to one.

Instructions

1. Stay calm. While it is easy to react in anger, it is best to keep a level head so you avoid saying something you will regret. If you stay calm instead of insulting her back, you are showing her you are the mature one by handling the situation with tact.

2. Look the person in the eye. If you look to the side or down at the floor, he will know that his insult really affected you.

3. Tell the person who insulted you that you do not appreciate what she said to you. For example, you can say, "Your comment was very rude and tasteless. I think it's pathetic how you have to insult someone to make yourself feel good."

4. Walk away. It doesn't make sense to stay in the same room with a person who insulted you. By walking away, you are showing her that you will not put up with her nasty comments.

Tags: person insulted, about herself, feel good, insult really

Reach Your Lactate Threshold

A lactate threshold is the point at which your body produces more lactate in the muscles than it can clear through the blood stream, causing a local build-up of lactic acid. It is caused by increasing exercise intensity to a point where your body can no longer keep up with the energy demand. You may have felt this if you have ever gone for a jog and decided to pick up the pace for awhile, then realized that your breathing rate increased significantly and your legs started to burn. While the sensation is uncomfortable, reaching your lactate threshold is important for increasing your cardiovascular fitness.

Instructions

1. Begin your exercise with a slow jog for 5-10 minutes. You should jog until you feel your heart rate increase and your body feels warm enough to sweat.

2. Increase your running pace so that it is no longer comfortable to hold a conversation. If this is your first time, only continue this pace for 2-5 minutes. Continue holding the faster pace until it becomes uncomfortable. This is your lactate threshold.

3. Slow your heart rate down again and jog slowly for an additional 5-10 minutes.

4. Try increasing the amount of time you are running at your faster pace by 5 minutes each week. If you are interested in racing or increasing your running pace, the more time you spend in your lactate threshold, the better.

Tags: lactate threshold, your body, your lactate threshold, your running pace, 5-10 minutes, faster pace

Run A 5k In 20 Minutes

It is possible to ruin a 5k in less than 20 minutes.

Running a 5K in under 20 minutes, or just over 3 miles, is a reasonable goal, but one you should only try to accomplish if you already run regularly. If you do not currently run, running 3 miles in 20 minutes is setting your sights too high, and you should focus on just finishing a 5K. If, however, you already run, a few training tips can help improve your 5K time. If you consistently improve your strength and endurance, you should beat 20 minutes on a 5K, or 1 mile in about 7 minutes, in less than a year.

Instructions

1. Run 3 to 5 miles at an easy pace twice a week. For example; do your easy runs on Mondays and Wednesdays, as this gives you Tuesday and Thursday to work on your harder physical fitness. Your easy runs should be runs, but you should not feel absolutely exhausted at the end. Time yourself during your easy runs and keep records so you can keep track of your progress.

2. Run a 5-mile tempo run every Tuesday. A tempo run is a basically a fast-paced run. So, if your Monday 5-mile run took 50 minutes (10 minutes/mile), you should try to cover more than 2 miles in 20 minutes. Warm up with an easy jog for 15 minutes, increase your pace to more than you are used to for 20 minutes, then slow back down to your easy jog for a 15-minute cooldown. This increases your body's lactate threshold, which is your muscles' ability to use oxygen. During the tempo period, you should be working too hard to have a conversation, but not so hard you can't give one-word answers.

3. Perform 440-yard sprints on Thursdays. You should warm up and cool down with a 2-mile run at either end, and perform four sprints in your first week, six in your second, and so on until you reach 12 per workout.

4. Go for a long run every Saturday. This should be between 8 and 10 miles, and should be at the same pace as your Monday and Wednesday runs.

5. Rest or perform another form of exercise on Fridays and Sundays.

6. Repeat this workout for several weeks, gradually increasing the intensity of your tempo runs and sprints and the length of your long runs. This makes it easier to sustain high speeds during your next 5K. Once you consistently run 5K in under 20 minutes on your easy days, you are ready to enter your next race.

Tags: your easy, easy runs, during your, improve your, less than, miles minutes

Plan A Trip To London Uk

London is a beautiful city, full of wonderful attractions

London, the capital of England, is an enormous and beautiful city. It requires a bit of advance planning if you are hoping to visit it, as there is too much to see, and most people usually only spend one to two weeks there.

Instructions

1. First of all... how are you arriving? You could go directly to London by plane, or spend a few days in Paris and go by train. You could also take a train from Brussels and you could go from The Netherlands by boat overnight.

This will all depend on what your plans for the overall trip are.

I find it is best to fly into Paris, spend a couple of days there, and then take the train to London. There, you arrive at King's Cross St. Pancras station, which has a very central location, and you can take a bus (or the subway--tube as the locals call it)pretty much anywhere.

2. As I have previously mentioned, London is a huge city, so make sure you are equipped with a proper map that shows the underground lines, and know where you have to leave. If possible, find out about bus routes to and from where you want to go, as it is usually cheaper.

3. Talking about transportation... plan on doing lots and lots of walking. Many of the city's sights are within walking distance from one another, and it is cheaper and faster to get to one place from another on foot.

4. When you get to London, purchase an Oyster card. When you add pay as you go credit, there is a deposit of 3 British Pounds, and you can put credit in multiples of five. The Oyster gives you discounts on transportation, and it is also more convenient than carrying a standard ticket.

If you will stay for a month and will do lots of traveling, get a Zone 1-2 (or 1-6) travelcard. Zone 1-6 costs 170 British Pounds, but it gives you even further discounts than the pay as you go Oyster. But it's really only worth it if you will be traveling a lot, as the maximum daily fare on pay as you go is 4.50 British Pounds.

5. Places that you must visit:

- Piccadilly Circus (and Regent Street). The best thing to do is to leave at Green Park station (Piccadilly and Bakerloo Lines) and walk to the Buckingham Palace, then walk to Piccadilly Circus, and from there walk down Regent Street all the way to Oxford Street (this is better done during a week day, as weekends are extremely crowded).

- Trafalgar Square. Again, you can walk from Piccadilly there. It is quite a stretch, but very possible, and the sights along the way are great.

- The London Eye. You don't need to go on it necessarily, but the area around it is nice. You have the London Aquarium, the Dali museum, and the Movieum.

- Camden. The market is great, and it's very easy to get there. You can take the C2 bus from Regent Street. Also note that on the way back, the bus passes the London Zoo if you are planning to see that as well.

- Soho. Again within walking distance from Piccadilly and Regent Street. It's is especially fun at night, when all the pubs are full of people. Has great restaurants.

6. Places to avoid: EAST LONDON. If you see that a post code starts with SE or E (except for E1 and SE1 which are the business areas, and even so, never go at night) ABSOLUTELY AVOID IT!

It is dangerous and knife crime is rampant.

7. If you have time, you can take a day in your vacation to visit the Stonehenge in the nearby Salisbury. From Waterloo station it is only a 2.5 hour train ride, and it is entirely worth it. Once in Salisbury, take the bus tour to the Stonehenge.

Tags: Regent Street, British Pounds, beautiful city, distance from, from another, from Piccadilly, Piccadilly Circus

Prepare The Week Of A Track Meet

Preparation during the week before an event will vary by the individual sport.

Ideally any athlete preparing for a track meet will have already been in organized training for many weeks prior to the event, and if that is not the case, the week before is not the time to start. However, you do not have to be the best athlete to get the best out of your own performance. You can reach your peak performance by making smart decisions in the days before the event. Preparation during the week before the event will vary by the individual sport, but there are some things that every athlete can do to maximize their performance.

Instructions

1. Prepare your diet. The week before a track meet is not the time to start adding new foods or beverages to your diet. Stick with foods you know well and increase the amount of carbohydrates (breads, pasta) you eat. For athletes who typically hit "the wall" during their events, as is common in events like the marathon, it is wise to "carbo-load" (which is eating a large dinner of primarily carbohydrates the night before an event) during the day before the race. This helps diminish the sensation of hitting the wall and builds glycogen stores in muscles. For shorter events like those in typical track meets, it is not advised to load up on carbohydrates because it is less common for athletes to hit the wall during that type of event. So unless your event is one of endurance like the marathon, try to keep your pre-event meals the same size as you usually eat, just with a greater proportion of carbohydrates.

2. Prepare your body. This means increased hydration (water, electrolyte drinks, decaffeinated beverages like herbal teas, etc.) during the week leading up to the meet, as well as proper stretching. Dehydration seriously impacts an athlete's ability to perform, and in some instances can be life-threatening. Hydrating in the days preceding the meet can both help you avoid becoming dehydrated on the day of the meet and can also keep you from over-drinking right before your event. Drinking too much fluid right before an event can cause an uncomfortable feeling in the stomach when you begin to exercise.

While the research has yet to prove definitively that stretching before and after exercise prevents injury and enhances performance, it may help bring blood and oxygen to the muscles when done correctly. Stretch each muscle group on both sides of the body (your coach or trainer can help you learn stretches), hold each for 10 seconds at only the length where you feel the stretch. Stretching too far can injure muscles, so if you have any pain, stop immediately.

3. Prepare by relaxing. The week before an event is a good time to taper down your running distances and pull back on your weight training. "Overtraining" is a phenomenon where athletes push themselves too hard before an event, and then suffer decreased performance as a result. Under-training can yield better results than over-training, so this week before the event is important to let your body rest and heal.

This is also a time to get your mind ready for the competition and to calm yourself so you can do your best on the day of the meet. The week before is not a time to add new exercises or activities, but it is not a time to be sedentary either. Keep moving and doing light practices of your event or events, but keep it lighter than your other training weeks.

4. Plan for the day itself. Pack your bag the night before with all the gear you might need, as well as any emergency items you might require, especially asthma inhalers if that is appropriate for you. Consider bringing a sweatshirt for cold weather, a raincoat, tape, adhesive bandages for rub spots in your shoes or elsewhere, and maybe a cell phone for emergencies if there is a safe place to store it. Prepare your snacks (only things you eat often during exercise), water bottles, sports gels if you use any, and whatever gear your sport requires you to bring along. Also plan your outfit. If the meet does not require uniforms, stay away from cotton clothing as this can soak up sweat and cause you to chill more easily between events and possibly slow you down during your event. You might consider bringing an extra pair of socks in case of rain, and if you have long hair that will need to be tied back, an extra elastic might come in handy.

Tags: before event, week before, week before event, your event, during week, Prepare your, before event will

Sell Used Scrubs

Scrubs are soft cotton pants and shirts worn by men and women commonly working in the field of medicine. New scrubs purchased through medical distributors and uniform supply stores can be expensive, making the purchase of used scrubs an attractive choice. Selling scrubs that are no longer needed is a simple process that involves locating other medical professionals in your community.

Instructions

1. Make a list of all of the pairs of scrubs you plan to sell. Include essential information like color, design (if applicable), size and condition.

2. Take a photo of the scrubs. It helps if the scrubs are attractively presented in the photo. Fold shirts and lay pants flat. If there are several pairs of pants and shirts, it may be necessary to layer the pieces (stacked and spread out similar to that of a fan) to get them all in the photo. Using a photo to sell your scrubs is optional, but recommended.

3. List your used scrubs for sale in your local community by placing a free ad on Craigslist (www.craigslist.org). Make sure the scrubs are listed in the appropriate category of "Clothes & Accessories." Add the photo and a detailed description of the scrubs and your contact information.

4. Use the index cards to write out information about your used scrubs for sale. These cards should be distributed at nearby hospitals, doctor and dental offices which offer community bulletin boards for public use. Include a detailed description, the price and your contact information on each index card.

5. Consider placing a paid advertisement for your used scrubs in a national or state medical journal.

Tags: used scrubs, your used scrubs, your used, contact information, detailed description, pants shirts

Run An Ultra Marathon

Running farther than 26.2 miles, perhaps a race of 50 kilometer or 50 miles, presents an exciting challenge that tests certain aspects of your body and mind as you push the endurance envelope. The ultra world is populated by a wonderful variety of personalities, people from many different athletic backgrounds and approaches to the sport. You can belong to the unique and close-knit community by following some basic steps.

Instructions

1. Develop a big base building up your mileage. Increased your mileage gradually, not more than 10 percent per week.

2. Schedule a number of "training races" that are shorter than your targeted distance so that you can learn consume plenty of calories and liquids during your ultra race. During your training, practice eating and drinking the same foods and liquids you will be consuming during the race and stay away from trying anything new and different during the race. Gastrointestinal problems and cramping are often ultrarunners' nemeses. Both can be prevented through proper training and taking in sufficient amounts of salts, carbohydrates, and liquids. Each runner has a unique disposition, so you will have to experiment to find out what works best for you. It is a common strategy among ultrarunners to weave a number of "training" races into their schedules. Training races can either be organized events or group runs that challenge you to perform at a threshold pace. Running such prep races helps to develop your efficiency, speed, strength, and endurance that are important to ultrarunning

3. Set aside your preconceptions and to follow a structured program leading to your ultra, retaining some flexibility to account for weather, stave off any potential injuries, and to accommodate work, relationship, and family commitments.

4. Harness your drive. You need to have your heart set on finishing to complete an ultra and the challenge it presents

5. Find an experienced ultra-running friend, acquaintance, or coach who can harness your drive and arm it with her or his knowledge and advice to make your desire, your ambition, your dream get closer to your reality

6. Running an ultra is all about stress management. A key ingredient to successful training is to condition yourself to adjust to hard and/or long workouts with relatively quick recovery. Try working back-to-back long runs into your training schedule. For example, if your goal is to run a 50k, you may work up to doing a Saturday run of 20 miles and a Sunday of 15, or other various combinations. On weekdays, you may want to roll back the mileage and focus on recovering through active rest and cross training, as well as some speed training, hill workouts, and some shorter tempo runs. Weight training, swimming, and other activities that strengthen your upper body and build muscle mass without impact on the joints will help to round out your ultramarathon training.

7. Know the terrain of your planned ultra. More so than shorter races, ultramarathons require sustained concentration and focus so, to make it easier to keep your focus on the day of the race it is helpful to run some or all of the course prior to the event. At least get a course map and study the topography to learn where the major hills and challenges lie. Try to reduce your background stress level as you enter the final week of the race and make some quiet time to visualize the course

8. Taper your training and allow your body to mend any strains and work out some of the toxins that build up from extreme training. The reduced output will probably result in a slight weight gain, which is actually beneficial for longer ultras because the reserve comes in handy after your body runs out of glycogen, the fuel your muscles use to keep you moving. It is also recommended to get used to waking up at the hour at which you will be rising on race day

9. In "racing" your first ultra, the most important thing you can do is to slow down and focus on maintaining a manageable pace, one that you can sustain throughout the event. You should run your own race. Ultras are rarely raced, which adds to the noncompetitive, friendly atmosphere that surrounds most ultra events

10. As you do all of this training and racing, listen carefully to your body. Ease off if you feel you are hitting a lull in your training. You may be overdoing it or suffering from the beginnings of an injury.

11. Think about the proper clothing, shoes, and equipment you will be using for the race. Unique to ultras, you will need to consider such items as a flashlight or headlamp for running in the dark, lubricant, nipple covers, hydration, gels and/or energy bars, rain and sun protection, hats, and gaiters. If the ultra you will be running allows for drop bags at different points along the course, then you will need to think about what spare supplies you will want to place in those bags. Your running shoes should not be brand new, but you don't want to run in a shoe is too broken down either. Because your feet are apt to swell during your ultra, it is advisable to wear ½ size larger than normal.

Tags: your body, your training, your ultra, during race, during your

Set A Timex Digital

There are different Timex digital watches on the market, including watches for sports, for fashion and for the field. Luckily, you can set all of these watches in basically the same manner. Each watch has two buttons on either side of its face to use for this task. Due to variations in size and shape depending on the watch model, they are not the same in appearance on every Timex watch. What matters here is the function. Does this Spark an idea?

Instructions

Instructions

1. Push in the lower right button until you see the seconds flash. Press the upper right button to run the seconds display down to zero. Push the bottom left button to get into the mode to set the hours. Press the top right button to scroll through the numbers. Watch that you choose a.m. or p.m. correctly.

2. Press the bottom left button to get into the mode to set the minutes. Again, push the top right button to scroll through the numbers until you reach the correct time.

3. Repeat the process from Step 2 four times to set the month, date and day of the week and to change to military time if you wish. Push the bottom right button to save your settings. You'll notice the colon between the numbers will start to flash.

4. Set the chronograph. Push the bottom left button until you see the word "CHRONO" on your watch. Press the top right button to pick "Lap" or "Split." Press the top right button to start or stop the timer.

5. Press the bottom left button to see your lap or split time. Press the bottom left button to pause the timer. Press the top right button to start again. When you're finished, press the bottom left button to stop timing. Push it again to reset it your chronograph to zero.

6. Set your second time zone. This can help if you travel a lot, since you can simply toggle between them. Push the bottom left button until you see "Time Zone 2." Press the bottom right button until the hours flash. Press the top right button the scroll through the hours, again paying attention to a.m. and p.m. Repeat the process to set the rest of the options, which are the same as in Step 3. Press the bottom right button when you are finished.

Tags: right button, bottom left, bottom left button, left button, Press right, Press right button

Run For Beginners To Lose Weight

Use running to lose weight.

Running provides a simple, low-cost way for a beginning exerciser to lose weight. No matter what your fitness level is, you can gradually ease into running by starting slow and advancing at a pace that fits your body. Before beginning any running program to lose weight, check with your doctor. You can use a running program for any amount of weight loss as long as you follow the basic principles of get started.

Instructions

1. Set a consistent schedule for running. Even if your running regimen is light to start out with, the consistent schedule will get you into the habit of exercising regularly. Regular exercise helps weight loss more than a few random, intense running sessions. Try for 20 minutes three times per week to start, and increase to 30 minutes three to five times each week. Don't overdo it when starting out --- the resulting exhaustion can throw you off your schedule.

2. Run for a set number of minutes as opposed to a certain distance. At the early stages, the time that your heart rate is elevated matters more than the number of miles you run, especially for weight loss. Take breaks as needed. If you set the bar too high in the beginning, you won't have any room to improve.

3. Find a speed and pace of running that challenges you but does not exhaust you. Budget your energy so that you can exercise for your complete allotted time. Walk if needed in case the running becomes too much for that session --- keep moving. Incorporate regular walking breaks, such as 4 minutes of walking for each minute of running, and continue at that level until you feel that you can increase. Decrease the amount and length of walking breaks until you can run at a regular speed for your entire workout.

4. Stretch and warm up before every running session, especially as you advance to the point where you do not have any walking breaks in your running. This is important to avoid injuries. Don't stop your workout for a typical muscle strain --- this is expected at first --- but switch to walking until it subsides. If you pull a muscle or otherwise injure yourself, however, do not push it.

5. Increase the intensity of your running workout periodically to account for your increased fitness level. To lose weight, you must exercise at progressively harder levels to keep track with your body's increasing calorie-burning rate. If you always run the same distance in the same time, you will reach a weight loss "plateau" where your effort does not challenge your body enough. Add interval training techniques to your running, such as short sprints during your normal run, to aid weight loss.

Tags: weight loss, lose weight, your running, walking breaks, your body

Reach Your Goals

Reach Your Goals

When trying to advance in your career, it is important to set goals. Your goals, no matter how lofty, are attainable if you have the write know-how. These steps will help you learn reach those goals.

Instructions

1. Know what your goals are and make sure you want to reach them. If you are striving for something simply because it is what someone else wants you to do, you will have a much more difficult time attaining them, and you will derive far less satisfaction from them. Set goals that align with your dreams, hopes, and values.

2. Break down a large goal into smaller, measurable goals. For example, if your main goal is to get your Master's Degree, set a series of smaller goals such as registering for classes, then completing a course, and so on. Before you know it the small goals you are reaching will carry you to your large one.

3. Share your goals with others: your spouse or significant other; family and friends; or mentor. Talk to anyone you know will be supportive and help keep you accountable.

4. Visualize completing your goals. This can keep you on track.

5. Put your goals in writing in a way that works for you. For some people that might be a contract with yourself. For others it might be a collage of magazine pictures that inspire you.

6. Don't quit. Setbacks and pitfalls are bound to occur. Get up, brush yourself off, learn from the experience and go forward.

Tags: your goals, Reach Your, Reach Your Goals

Run To Gain Muscle

Running is a great way to maintain and build your overall fitness, but it doesn't necessarily build big muscles. Just look at a marathon runner for proof of that. Running, however, can be part of a training plan to build muscle. The key is to choose speed-focused running workouts and mix them with resistance training and a good diet.

Instructions

1. Condition yourself properly before you start a more intense, speed-focused running regimen. According to Coolrunning.com, you should be running at least 20 miles per week before you begin workouts such as this.

2. Begin adding speed workouts to your weekly regimen. Speed workouts build your fast-twitch muscle fibers, while endurance running builds your slow-twitch fibers. Fast-twitch fibers build the bigger muscles you see on sprinters, so that's why speed is important for building muscle.

3. Two or three times a week, go to a high school or public track with a stopwatch. Run 400 yards (usually one lap around a standard track), then 200 yards, then 100 yards and then 50 yards. Give yourself 200 yards of walking to rest between each. Do this set three times. Time your splits with your watch and record them in a journal. Try to run your fastest on the last set.

4. On other workout days, find a big hill that is safe for running. Run hard up the hill, then walk down the hill to where you started. Repeat this as many times as you can. Running hills builds your leg muscles.

5. Make sure you take a rest day every week. Muscle growth occurs when your body repairs the damage you do to your muscles in a heavy workout. Also, mix weightlifting or other resistance training in with your running workouts to continue to build muscle.

6. Eat protein. This nutrient is essential to building muscle. According to Fitness.com, a strength trainer needs to consume 0.6 to 0.8 g of protein per pound of body weight each day.

Tags: then yards, build muscle, build your, building muscle, builds your, resistance training

Pray The Novena Prayer To St Jude

St. Jude Thaddeus was a relative of Jesus and one of His twelve apostles. The Catholic Church recognizes St. Jude as the patron saint of hopeless causes. If you have what seems like an impossible favor to ask of God, pray this novena to ask St. Jude to intercede for you.

Instructions

1. Make the Sign of the Cross. Pray the following words while moving your right hand from your forehead to your heart, to your left shoulder and then to your right: "In the name of the Father, and of the Son and of the Holy Spirit. Amen."

2. Say the following prayer: "O most holy apostle, St. Jude, faithful servant and friend of Jesus, people honor and invoke you universally, as the patron of hopeless cases, of things almost despaired of. Pray for me, for I am so helpless and alone. Please help to bring me visible and speedy assistance. Come to my assistance in this great need that I may receive the consolation and help of heaven in all my necessities, tribulations, and sufferings, particularly (state your request) and that I may praise God with you always."

3. Make the Sign of the Cross again to complete the prayer.

4. Repeat the entire process on eight more days, for a total of nine days. At the end of the novena, offer some token of appreciation to St. Jude for his help.

Tags: Make Sign, Make Sign Cross, Sign Cross, your right

Massage For Pinched Nerves

A pinched nerve, in the neck, back or shoulder area, can be extremely painful. It can cause posture problems and makes it difficult to sleep. Painkillers and heat packs can alleviate the pain temporarily, but massage can help work out the constriction so that the muscles and tendons can return to their normal state. If you're suffering from a pinched nerve, learn treat your condition with massage.

Instructions

Massage for Pinched Nerves

1. Set the mood. Put on some soothing music to settle down and relax. Natural relaxation will help you to slowly reduce tension in the muscles, so that they will become more responsive to the massage.

2. Begin the massage session. Use massage lotion to gently knead the muscles around the pinched nerve area with your forefingers.

3. Add intensity to the massage. Deepen the massage by applying more pressure to each area, pressing down firmly around the nerve.

4. Apply pressure around the nerve. Steadily increase pressure until the nerve begins to contract and then release quickly. This will help to loosen the muscles and can release the knots causing the pinched nerve.

5. Finish the session with a light massage and finger tapping. Slowly knead the treatment area with your knuckles and fingers to soothe and release tension.

6. Repeat as necessary until the nerve is lax and no longer hurts.

Tags: pinched nerve, area with, area with your, around nerve, Massage Pinched, Massage Pinched Nerves, Pinched Nerves

Qualify For Food Stamps In Hawaii

Hawaii's food assistance program is part of the Supplemental Nutrition Assistance Program, or SNAP. Money for SNAP comes from the federal government. However, Hawaii, like other states, makes its own determinations as to eligibility and allotments. According to the Hawaii Department of Human Services, the average allotment of SNAP benefits in that state is $215 as of December 2010. Families receive benefits based on family size and income levels.

Instructions

1. Provide proof that you're a U.S. citizen or permanent resident. You must also be a resident of Hawaii. Proof of residency can be accomplished by showing a driver's license, birth certificate or other official document, as well as proving that you rent or own a home in Hawaii and work in Hawaii.

2. Determine if the members in your household receive or are eligible to receive Temporary Assistance for Needy Families, also known as TANF, or Social Security Insurance, or SSI, benefits. If family members receive or are eligible to receive these benefits, they're "categorically" eligible for food stamps in Hawaii, according to the Hawaii Department of Human Services. If a member of the household isn't eligible for these benefits, proceed to the next step.

3. Determine your gross monthly income and your net monthly income. Gross income is the total amount of money you make in a month. Net income represents money left over after bills and other financial obligations have been paid. The eligibility amounts are based on household size and income. A family of four, for example, may be eligible if it doesn't gross more than $2,748 or net more than $2,114 a month. Families must still check to see if they meet the "asset test." However, if your family receives TANF benefits and earns gross and net income that's less than 200 percent of the federal poverty level, you may still qualify for benefits but don't need to meet the asset test.

4. Make sure you don't possess more than the allowable amount of assets. The final eligibility requirement reviews the family's assets, such as bank accounts and automobiles. You can't possess more than $2,000 in assets --- $3,000 if there's an elderly or disabled person in your household.

Tags: more than, asset test, Department Human, Department Human Services, eligible receive

Play Mind Games

Keep your mind healthy and agile by playing mind games. These include memory games and games that use different parts of your brain. They are also called "neurobics" because they exercise your brain. Play mind games to create new connections between the synapses of your brain and keep your brain healthy.

Instructions

1. Play memory games like concentration. Set out a deck of cards and try to match up the pairs.

2. Use your non-dominant hand for a day. Your brain has to work differently to use your other hand. Not only is it fun, but it creates new connections in your brain. For a simple challenge, try brushing your teeth with the other hand.

3. Get dressed in a different order. If you usually put your shirt on first, then your pants and finally your socks, then do it in the opposite order. Your brain has to work harder to do things differently, so getting dressed in a different order is like exercise for the brain.

4. Exercise different parts of your brain by using different senses. You smell bread baking and suddenly you think of home. That's because your brain associates the smell with a good memory. Make a game of association by matching other senses with memories.

5. Try something new. Suddenly your brain will be waking up to the new experience. Learn a new language. Play a new game. Learn a new musical instrument. Stimulate a different part of your brain. Make a game of it by challenging yourself to learn a few new notes each day.

6. Entertain children and help yourself at the same time by playing memory games, logic games and board games. Solve puzzles or solve a mystery.

7. Use the computer to play mind games. Visit queendom.com, hive-mind.com and playwithyourmind.com to play online mind games and puzzles.

Tags: your brain, memory games, mind games, your brain, brain work, different order

Set Up Your Pc To Run Three Monitors

Setting up a PC to run three monitors requires a dual-head video card.

Running three or more monitors from a PC is quickly accomplished by adding a dual-head video card to the computer. There are several uses for multiple monitors, including having a larger desktop area to work with and for gaming. Windows allows you to duplicate the monitors (mirror mode) or run each monitor individually (extend mode).

Instructions

Install the Video Card

1. Unplug the computer from the electrical outlet. Be sure to discharge the static electricity from your body by touching something metallic other than the computer before attempting to open the computer case. Static electricity can damage internal computer components.

2. Open the computer case. Looking directly at the back of the computer, there are two screws on the right side of the computer that can be removed with a Phillips screwdriver to access the inside.

3. Install the video card by carefully inserting it into an available slot. A single Phillips-head screw will fasten the video card to the computer's motherboard.

4. Close the computer case and replace the two screws removed previously.

5. Connect the monitors to the monitor ports on the video card.

6. Power on the computer.

7. Install the driver software for the new video card. It is recommended to download and use the latest version of the driver software from the video card maker's website, such as ATI or nVidia.

Configure Windows XP

8. Right-click on the desktop screen.

9. Click on "Properties."

10. Click the "Settings" tab. This displays the layout of the multiple monitor setup by showing icons representing each monitor.

11. Click the "Identify" button. This will display a number for each of the monitors.

12. Click and drag the monitor icons on the screen to represent your actual physical layout. Performing this task ensures the mouse will move correctly between each screen.

13. Click the "OK" button.

Configure Windows Vista or 7

14. Right-click on the desktop screen.

15. Click on "Screen Resolution." This displays the layout of the multiple monitor setup by showing icons representing each monitor.

16. Click the "Identify" button. This will display a number for each of the monitors.

17.Click and drag the monitor icons on the screen to represent your actual physical layout. Performing this task ensures the mouse will move correctly between each screen.

18. Click the "OK" button.

Tags: video card, screen Click, computer case, each monitor, actual physical, actual physical layout, between each

Plan A Visit To Paris France On A Shoestring Budget

A visit to Paris can be done on a shoestring budget with prior planning.

The city of Paris is the capital of France, and it is a popular destination for tourists visiting Europe due to its picturesque architecture, bountiful history and flavorful foods. With the currency exchange rates to consider, entrance fees to major attractions, hotel and food costs, the budget for a trip to Paris can get out of hand easily. Proper preparation and exploration of all the options for your trip are the key to visiting Paris on a shoestring budget.

Instructions

1. Determine your bottom line budget before the trip begins. Calculate exactly how much you are willing to spend on this trip if all expenses are accounted for, including airfare, food, hotels, admissions to attractions, souvenirs, traveler's insurance, clothes, etc. Coming up with one definitive number will allow you to better determine allot the money between all the categories as you plan.

2. Research, plan and book as much of the trip ahead of time as possible. Arriving to Paris without reservations at hotels, restaurants and attractions can cost you. Hotels usually raise their rates if you book only days prior to your trip, and it is possible you may not be able to find any rooms available at cheaper hostels if you go during France's peak tourist season (spring months).

3. Draw up a rough itinerary showing where you will spend the bulk of your days. Research the famous attractions of Paris, and decide before your trip on which you would like to spend your time. Consult a map when doing this, and try put locations closer together on the same day. This will not only save you time as you travel between attractions, but it will also save you money, as metro fares are determined by the distance you are traveling in Paris. Some of the major attractions you may want to research include the Eiffel Tower, Invalides, the Arc de Triomphe, Musee Rodin, Sacre Coeur and the Louvre.

4. Consider booking beds in a dormitory-style room at a hostel instead of a hotel. The cost is far cheaper, and many online resources can help you find one closest to your favorite attractions. Hostelworld is a popular site used to locate rooming abroad in Europe, including France.

5. Consider all forms of transportation offered in Paris when deciding get from location to location. The metro is quick and will take you nearly anywhere you wish to go, but there are also six train stations in Paris. Buses and taxis are also available.

6. Purchase a museum pass before your trip if you plan on spending a lot of time at the famous Parisian museums. This pass grants you entrance to 60 museums and attractions all over Paris for one low price, depending on the number of days you wish to use it. The pass provides unlimited entrance to the attractions within its days of use, and you may keep it as a souvenir when it becomes inactive.

Tags: your trip, before your, before your trip, major attractions, shoestring budget

Prepare Food For Storage

Foil helps keep foods fresh in the refrigerator and freezer.

Proper food storage is vital to the health of your family. It prevents food-borne bacteria and mold from developing on the items. It also keeps foods fresher longer. It is wasteful to have to throw away food that has expired or gone bad in storage. Whether you are using your refrigerator, freezer or pantry for food storage, knowing the basic guidelines will help keep your food fresh and safe for your family and save money over time. Does this Spark an idea?

Instructions

1. Allow leftovers to cool down for about 30 minutes before refrigerating them.This prevents lowering the temperature in the refrigerator, thus keeping the foods fresher.

2. Refrigerate leftovers within two hours of preparing them. This helps prevent food-borne bacteria. If the temperatures are 90 degrees F or above, store them within one hour of preparation.

3. Cover any refrigerated leftovers with a lid, foil or plastic wrap. This averts growth of mold and keeps the foods from absorbing refrigerator odors. Store food in clear plastic containers so you can identify the items quickly.

4. Take meat out of the packaging it comes in from the grocery store before freezing. These packages are not air-tight. The meat will freezer burn unless you wrap it tightly in foil, vacuum-sealed packaging, freezer paper sealed with tape, or other appropriate freezer-storage containers.

5. Label freezer packages with the product, expiration date and quantity. Rotate packages as you add more into the freezer. This prevents waste if you know to use the oldest products first when planning meals.

6. Freeze meat within one week of purchase, or sooner, if you know you will not use it in this week's menu plan.

7. Remove dry goods, such as flour, cornmeal and sugar, from their original packaging, if you buy large quantities when on sale. Store them in air-tight metal, plastic or glass, lidded containers. This keeps the items fresh and avoids having to throw them out before the expiration date. It also helps maintain the cleanliness of your pantry and prevents pests.

8. Store onions or potatoes in a cool, dry area, but never underneath a kitchen sink. The pipes may leak and damage the produce.

Tags: expiration date, food storage, food-borne bacteria, foods fresher, keeps foods, refrigerator freezer

Protect Knees While Running

Running has tremendous health benefits for the human body. It strengthens the heart and lungs, improves circulation, and keeps the leg muscles strong and toned. However, for all of its health benefits, running has one major drawback: it's tough on the knees! Fortunately, you can greatly reduce the pounding effect that running places on your knees.

Instructions

1. Wear high quality shoes. As a runner, it is wise to think of your running shoes as an important investment. Running is a tough exercise, and it places a tremendous amount of strain on your body, most notably your knees. Wearing a high quality pair of running shoes in the correct size goes a long way towards making you a more comfortable and capable runner, as well as lessening the impact and shock placed on your knees with each step. A high quality shoe offers a firm, well-padded sole, sufficient in-sole flexibility, and enough side tension and support to prevent your ankle from rolling excessively. A quality shoe is not necessarily an expensive shoe. Adequately evaluate and try on each individual pair of shoes to check for functionality and performance, regardless of price.

2. Run on softer surfaces. Make a conscious effort to run on the grass instead of on the asphalt or pavement. The intense pounding that running places on your knees is greatly exacerbated when you run on hard, non-flexible surfaces. Other options include running on the sand at the beach, or even running at home or at the gym on a treadmill.

3. Lose excess weight. Runners who are overweight place an extraordinary amount of stress on their knees. Running is tough enough on the knees without adding excess body weight to the equation. For every pound of excess body weight you lose, you reduce the load placed on your knees while running by about 3 to 4 pounds.

4. Warm-up. Stretch your knees and lower body prior to starting any run. Whether that means doing squats, jumping jacks, deep-knee bends, or any other type of stretch or warm-up, always adequately loosen up and stretch your knees to prepare them for an impending run. A knee that is flexible and loose is a knee that performs better and be less likely to be injured during a run.

Tags: your knees, high quality, body weight, excess body, excess body weight, health benefits, knee that