Reverse Bronchitis And Asthma After Quitting Smoking

The two types of chronic obstructive diseases (COPD) are bronchitis and asthma, conditions that refer to the difficulty of breathing out used air from your lungs. One primary cause of these diseases is tobacco abuse, including second hand smoke. If left untreated, COPD can weaken your lungs and cause numerous infections and other complications. By using all the natural remedies below, you can strengthen your lungs and reverse the symptoms associated with smoking.

Instructions

1. Eat foods high in magnesium daily. Magnesium acts by soothing your respiratory airway to allow more air to flow through. Foods rich in magnesium include beans, peanuts and pumpkin seeds.

2. Add onions to your diet daily. Onions include potent sulfur substances that lower lung tissue inflammation related to asthma and bronchitis.

3. Consume foods rich in selenium daily. This powerful compound maintains lung tissue elasticity while reducing the inflammation associated with bronchitis and asthma. Foods high in selenium include wheat germ, lentils and cashew nuts.

4. Take ascorbic acid (vitamin C) tablets daily. Ascorbic acid is an antioxidant that treats bronchitis and asthma by helping your body eliminate the free radicals that inflame your airways, causing mucus to thicken. One 500 mg tablet taken daily is the recommended dosage of vitamin C.

5. Add tofu to your diet every day. Tofu is made from soy beans, which are rich in antioxidants called flavonoids. They act by reducing inflammation in the airways of your lungs enabling you to breathe easier. Tofu also helps prevent against lung cancer.

Tags: your lungs, associated with, bronchitis asthma, lung tissue, reducing inflammation, your diet

Play Freeze Tag

Freeze tag is a variation of the basic game of tag except that the chaser has to catch everyone in the game. Children all over the world play it. Freeze tag requires no balls or equipment, just a bunch of friends and a place to run. Several variations have been made to the game through the years, but the basic premise remains the same.

Instructions

1. Get a group of friends together; the more kids, the more fun. You should have at least five.

2. Decide who is "it." Usually "it" is the person who is the last to say, "not it."

3. Chase your friends if you are "it" until you tag them. Once a friend has been touched and tagged, that person must stop running and remain in the position they were in when they were tagged; in other words they have to "freeze."

4. Unfreeze a frozen friend if you are not "it" by touching them as you run by. Another variation of this game is that you must crawl through the frozen friend's legs to unfreeze them.

5. Continue the game until everyone is frozen. The last person to be tagged becomes "it."

6. Keep playing until the majority of your friends collapse in exhaustion or they just become too bored to continue.

Tags: frozen friend, they were, your friends

Prevent Hamstring Injuries While Running

Preventing hamstring injuries while running can keep you from missing workouts and not achieving your fitness goals. Hamstring injuries are one of the most common injuries associated with runners. The hamstrings are the muscles on the backs of your thighs that run from the back of the knee to your buttocks. They are as important in running as your quadriceps (the frontal thigh muscle group) and more susceptible to injury.Care must be taken to strengthen and keep healthy the hamstrings. Hamstring injuries can be painful and can range in severity from mild nuisance to severe pain and the inability to walk.

Instructions

Prevent Hamstring Injuries While Running

1. Resistance Training: Resistance training for your hamstrings is necessary to further strengthen your hamstrings and keep them in balance with your quadriceps. The imbalance between your quadriceps and your hamstrings is a leading cause of hamstring injuries.

2. Develop a Proper Routine: You should take the time to plan out a workout that is relative to your fitness level. If you are a beginner, you should not be attempting an advanced workout.

3. Warm-Up: Before stretching, it is necessary to do some light jogging over a short distance to get the blood pumping to your muscles. The distance can vary, all you need is enough to feel comfortably "loose" as you take your strides.

4. Stretch Your Entire Body: You should stretch not only your lower body, but your upper body as well. Running is an exercise for the entire body, so the entire body should be warmed up and stretched out.

5. Cool Down: Once your running workout is completed, you will need to take the time to allow your muscles to cool down. Going from intense exercise to relaxation is not good for your hamstrings and other muscles. A light jog or walk coupled with light stretching at the conclusion of your workout will help to keep your hamstrings healthy.

Tags: your hamstrings, your quadriceps, entire body, hamstring injuries, Injuries While, Prevent Hamstring

Say No To Easy Credit

Just say no to easy credit!

Have you seen promotional stands on your campus offering hats, T-shirts, food, drinks or other goodies just for filling out a credit card application?

Think carefully before taking this bait, because it will get you on the hook--perhaps to the tune of thousands of dollars. And don't count on your school for support in this matter--it may be raking in millions of dollars in fees for allowing these hucksters to try to lure you into signing up with them.

Here is turn down credit that is just too easy.

Instructions

1. Read the booklet that comes with the application--carefully--before completing any credit card applications. Don't let the lure of free food or drinks tempt you into filling one of these out without knowing its terms. Ask the marketer in front of you about the rates that will kick in after the teaser rate expires. If she can't answer any of your questions, walk away immediately.

2. Take the time to thoroughly shop around for the best credit card deal. The ones being hawked on your campus probably have much higher rates than cards that could be just as available to you if you looked around. Bankrate.com (see Resources) indicates that the rates for college students can range anywhere from 10 to 23 percent, but the cards offered to college kids usually carry at least 3 to 4 percent more than other cards.

3. Think very carefully about what you need a credit card for. It is not a good idea at all to use credit cards to pay for beer, bar tabs, pizza and clothes each month, unless you can pay the balance off in full. Remember that you are young and will probably graduate with enough debt without having a sizable credit card balance to pay off as well.

4. Ask your student services department whether it will sell your contact information to credit card marketers. If so, be prepared to receive numerous phone calls, mailings and email messages offering credit card deals. Ask if you can have your name removed from these lists and block your email. You may need to contact your alumni association to do this; it is often the one who cuts these deals with the credit card companies.

5. Be wary of co-branded cards that have your school logo on them. Although this may seem like a show of school spirit, these cards often have much higher rates and fees than other cards. Regardless of what kind of card you use, be sure to make your monthly payments on time to avoid unnecessary service charges and late fees.

Tags: credit card, cards that, food drinks, have much, have much higher

Prevent Diarrhea

Prevent Diarrhea

Diarrhea is characterized by an unusual frequency and consistency of the stool. There is no sure way to prevent diarrhea, but common sense will help to minimize your risk.

Instructions

1. Practice good hand-washing hygiene, especially when you are around a group of children, or after using public bathrooms or shopping. Wash your hands after you have a bowel movement, or after wiping up your children after their bowel movements. It's possible to spread bacteria.

2. Avoid huge dietary changes. For example, don't go on an all-grapes diet. Introduce new foods slowly into your diet, especially fruits, vegetables, grains and milk products.

3. Throw food away if it drops onto the floor or the ground. Parasites and germs are found at ground level.

4. Wash fruits and vegetables thoroughly before eating.

5. Cook food thoroughly, especially meat.

6. Avoid foods that have a tendency to loosen bowels, like the sorbitol found in many diet foods.

7. Practice good stress management if your diarrhea is caused by anxiety. (See the Related "Irritable Bowel Syndrome" eHows.)

8. Forgo milk products if your diarrhea is caused by a lactose intolerance.

9. Cut back on caffeine, which can cause stools to loosen.

10. Read your medication labels carefully. If one of the side effects is diarrhea, check with your physician about changing medications.

Tags: children after, diarrhea caused, fruits vegetables, milk products, Practice good, your diarrhea, your diarrhea caused

Prepare For A 5k If You Have Never Run

Interval training is effective for people who have never run.

Runners who lack the time to train for longer distances often compete in 5K runs, which cover 3.1 miles. If you are out of shape, resolving to run a 5K is a great way to get into shape and to motivate your exercise regimen. Even if you have never run before, you can use interval training to increase your activity level gradually as your body responds to your training.

Instructions

1. Make an appointment with a doctor for a physical. Running is an intensive physical activity, and you should consult a physician to make sure you are healthy enough to begin training.

2. Buy a pair of running shoes. Running is not only strenuous, it's hard on your ankles. Running shoes support your feet in dealing with the impact running puts on your feet and ankles.

3. Pick five days of the week for training and two for rest. Sticking to your training schedule is important, and on your rest days your body has time to recover and build the muscle you are developing on your training days.

4. Alternate between running and walking for 30 minutes on four of your training days. The Mayo Clinic suggests switching between 15 seconds of running and 45 seconds of walking when you begin training.

5. Once a week, alternate between running and walking to cover a distance of at least one mile. Increase this distance as your endurance grows so you are running at least four miles on this day as the 5K race approaches.

6. Increase the amount of time you spend running, adjusting your training every two or three weeks until you are running for 30 seconds and walking for 30 seconds.

7. Continue this schedule up until the day of the 5K race. Spend the day before the race resting, even if that means rearranging your training schedule.

Tags: your training, your training schedule, begin training, between running, between running walking, have never, running seconds

Prevent Getting Diabetes During Pregnancy

It is possible for a woman to get diabetes when she is pregnant. Gestational diabetes is the name of that type of diabetes that develops during pregnancy. Some women who are affected by gestational diabetes have it disappear after the pregnancy ends. Others will develop Type 2 diabetes later on in life. Women who are at the highest risk of getting diabetes while pregnant are Blacks, Hispanics, American Indian and Alaska-native women. Here are ways to prevent getting diabetes during pregnancy.

Instructions

1. Eat a diet high in fiber. Studies have revealed that women who eat a high fiber diet prior to becoming pregnant are less likely to get gestational diabetes. Foods that are high in fiber include whole grain breads, muffins, bagels, oranges, apples with the skin, berries, lima beans, black-eyed peas, brown rice, broccoli, spinach and other dark leafy vegetables. A woman should increase her fiber intake.

2. Exercise. Try to exercise at least 30 minutes a day, five days a week. Exercise is great at preventing diabetes. Try to stay active to help burn calories and keep extra weight down. Exercise will also help keep your blood sugar level normal, and it can make you feel better. Walking is usually the easiest type of exercise when you are pregnant.

3. Eat a healthy diet. Besides a diet that is high in fiber, all of your food choices should be healthy. Eliminate fatty foods in your diet. Make healthy food choices such as fruits, vegetables, fish, lean meats, dry beans, peas, whole grains and low-fat or skim milk and cheese.

4. Eat smaller portions. While you are eating healthy foods, eat smaller portions of healthy food. You do not want to gain too much weight. The extra weight might contribute to you getting gestational diabetes. Eat smaller portions of healthy foods to help you reach and stay at a healthy weight.

5. Drink water. When given a choice of what to drink, always choose water. Although you may be tempted, do not choose a soda or any other drink that is high in calories. Water is a healthy drink and is good for you. It will help you to keep your calories down.

Tags: high fiber, gestational diabetes, smaller portions, that high, during pregnancy, extra weight

Shop Like Kate Hudson

Shop Like Kate Hudson

Kate Hudson loves wearing jeans and hippie style shirts. She can also glam it up on the red carpet in gorgeous gowns and high heels. If you want to shop like Kate Hudson, find your signature style and stick with it.

Instructions

1. Stay away from over coordinated outfits. Kate Hudson told "ELLE" magazine that she likes to mis-match her clothes and likes a look that isn't too thought out.

2. Shop for outfits by designers like Dior, Valentino, Chanel, M. Missoni, Cole Haan and Dolce & Gabbana. Most high-end designers sell their fashions at Saks Fifth Avenue, Bergdorf Goodman, Barneys and Neiman Marcus.

3. Invest in a few pairs of Grass Jeans. Kate Hudson appears in magazine pictures many times wearing Grass Jeans. You can buy these jeans in speciality boutiques or online.

4. Wear clothes from clothing boutique Free People. These boutiques are scattered throughout the U.S., and the clothes are also available from Urban Outfitters or the Free People online store.

5. Accessorize your outfits with aviator sunglasses, or sunglasses designed by Ray-Ban or Dior. Kate Hudson also wraps different Hermes scarves around her neck and carries Jimmy Choo handbags in a variety of colors and sizes.

6. Finish off your shopping spree by buying some boots by Barbara Bui or UGG. Barbara Bui is a high fashion label well known in Paris, but her designs are found on her website. Kate Hudson also loves simple flip flops in solid colors, which are affordable from places like Old Navy and Gap.

Tags: Kate Hudson, Free People, Grass Jeans, Hudson also, Kate Hudson also, Like Kate

Prevent Leg Cramps During Sports

A leg cramp, also called a "charley horse," is a common occurrence, according to the National Sports Medicine Institute. A leg cramp is a sudden extreme pain in the muscle caused by an uncontrolled contraction of that muscle. Leg cramps occur usually in the calf, hamstring and quadriceps muscles. A leg cramp during sport activity can grind you to a halt, but there are preventive measures you can take.

Instructions

1. Stay hydrated. Dehydration can increase the chance of developing leg cramps during sports. You should be drinking plenty of fluid before, during and after participation. Also consider hydrating with an electrolyte drink, which according to Daniel Gorman, M.D., M.P.H., can replenish electrolyte imbalances that occur during sports and help prevent leg cramps.

2. Always stretch before and after sporting events. Proper stretching of your leg muscles, including the calf, hamstring and quadriceps muscles, will help to prevent muscle fatigue and reduce the chance of cramps.

3. Don't overdo it. When participating in sporting events, know your limit. Don't increase activity levels suddenly. A sudden increase in activity causes stress on the muscles and hyperexcitability of the nerves that stimulate the muscles. According to Dr. Gorman, this can lead to an increased risk of leg cramps.

4. Keep an eye on your weight. Being overweight can lead to excess stress on the leg muscles. According to Brad Walker, a sports injury consultant with the Stretching Institute, improving your overall health is one of the most important factors in preventing leg cramps. This will lead to more efficient delivery of blood and nutrients to your muscles to help ensure their proper function.

5. Contact your doctor if you are experiencing persistent leg cramps during sports. A physician will be able to help diagnose any underlying cause of your leg cramps and prescribe medications that may reduce them.

Tags: calf hamstring, calf hamstring quadriceps, cramps during, cramps during sports, during sports, hamstring quadriceps

Plan A 5k Run

5K races are becoming increasingly popular, either as stand-alone events or part of an outdoor festival or celebration. Planning a 5K run can seem overwhelming, but the process is fairly straightforward. Learn plan your 5K run in just a few, easy-to-follow steps.

Instructions

1. Contact your city or county government event office and find out what permits are necessary to set up a 5K route. Your city or county contact will help you with street closings, police officers, barricades and other logistical matters as well as getting your route approved.

2. Map your route. The best routes are ones that make mostly right hand turns (better for traffic flow) and minimize street closings, both of which make it more likely for your route to be approved by your municipality. You can map your potential route online at a site such as Mapmyrun.com, and then later drive it to ensure accuracy. Try to pick a scenic route through your city's popular neighborhoods or most attractive locations.

3. Publicize your event. Print flyers that you can distribute at 5K runs and other races in your area. You can also distribute your flyers to running and sports stores, running clubs and track teams as well as local businesses in town, like coffee shops and restaurants. Be sure to submit calendar listings to your local newspapers and running clubs, as well as include information on your organization's website.

4. Solicit sponsors. Find local businesses and groups to sponsor your event, which will help defray costs and also help you promote your 5K run. Your best bets are businesses along the race route, as well as those affiliated with your race's cause (if you have one).

5. Determine race-day logistics. You will need volunteers to run registration and help out along the course, as well as tables, portable toilets, water and post-race food and drink to keep your runners happy. Enlist the help of your sponsors, your organization's members and community and neighborhood residents to help you support your 5K run.

6. Remember to have fun. The 5K face is all about the experience. As long as you have plenty of fluids, a great route and cool T-shirts, people will show up!

Tags: your route, approved your, city county, local businesses, route approved

Paint A Vintage Schwinn Bicycle

Restore your vintage Schwinn by giving it a new paint job.

Ignaz Schwinn and Adolph Arnold founded Schwinn & Company in 1895 in Chicago, where there were 90 other rival companies. The bike craze was sweeping the nation, and they manufactured about 25,000 cycles in their first year, including the World Roadster. From the 1950s through the 1970s, they dominated the bike market, and today's vintage Schwinns are bikes from this golden era in the company's history. If you need to restore your vintage Schwinn, follow some simple steps to make painting it easier.

Instructions

1. Clean your vintage Schwinn thoroughly before you begin your project. Use warm water with mild dish-washing liquid in a bucket; clean with old rags or a soft sponge. Rinse the bicycle carefully.

2. Unscrew the bolts to remove the tires, the seat and other areas you do not want to paint. You can also use masking tape to protect the areas you do not want to paint.

3. Put on a face mask to protect yourself from any old paint dust. Older bikes may have lead paint, and it is better to be on the safe side.

4. Sand any rusty spots with metal sandpaper. Be gentle in this process and use circular movements with the sandpaper. Brush off any dust with a rag.

5. Hang your bike frame up onto old chairs or something else you don't mind getting paint on. Hanging the bike with make it easier for you to spray paint.

6. Spray rusty metal primer on the areas you want to paint. Be sure to wear your mask and give a good even coat. Wait for it to dry 24 hours.

7. Rub the primed areas with liquid sandpaper to give your bike a good surface for your paint.

8. Spray in even motions with vintage Schwinn paint or automotive grade acrylic enamel spray paint in your desired color. Unused vintage Schwinn paints are available with a few dealers, but Sherwin-Williams Automotive Spray Paint is considered to be the best, by some vintage Schwinn enthusiasts, to replicate the original Schwinn bike colors. Wait for it to dry and spray another thin coat.

9. Replace parts, remove the tape and put the bike back together. Apply vintage decals to give it a restored look.

Tags: vintage Schwinn, areas want, areas want paint, want paint, your vintage, your vintage Schwinn, paint Spray

Prevent Diabetes For Women

Frequent exercise can help to prevent diabetes in women.

Among people aged 25 to 44, women with diabetes die at a rate three times higher than women without diabetes. In 2011, 9.7 million women in the U.S. had type 2 diabetes, making the disease a significant public health concern, according to the Centers for Disease Control and Prevention in Atlanta. Women with diabetes have higher mortality rates, increased risk of heart disease, more vision problems and increased risk for pregnancy complications. It is important for women to prevent diabetes by making diet, exercise and lifestyle changes.

Instructions

1. Ask your doctor to check your blood glucose levels. Elevated blood glucose levels signal an increased risk for diabetes.

2. Create a weight loss plan if you are overweight or obese. Calculate your daily caloric needs using an online calorie calculator and subtract 500 calories each day. Create this caloric deficit by eating lower-calorie foods or exercising more frequently.

3. Eat healthier foods to promote weight loss. Incorporate whole grain products, lean protein and healthy fats into your diet. Eat at least three servings each of fruits and vegetables every day. Limit your consumption of processed foods which tend to be high in fat, cholesterol and sodium.

4. Exercise five days per week for at least 30 minutes each day. Choose moderate-intensity activities that make your heart beat faster and cause you to break a sweat. Walk briskly, jog, swim, run, bike, dance or choose other activities that you enjoy.

5. Check your blood pressure and cholesterol levels frequently. Get your blood pressure checked at least once every two years. Ask your doctor to check your cholesterol once every five years, or more often if you are at high risk for diabetes or cardiovascular disease.

6. Get screened for type 2 diabetes 10 to 12 weeks after having your baby if you developed gestational diabetes. Visit the doctor for a diabetes screening every three years to ensure you do not develop diabetes. Breastfeed your baby to maintain low blood glucose levels and lose weight more quickly.

Tags: blood glucose, blood glucose levels, glucose levels, increased risk, your blood, activities that

Prepare For A Labor Day Camping Trip

Relax in the Great Outdoors

When you begin to prepare for a Labor Day camping trip, keep in mind that this is a unique weekend that may require some special considerations. Whether you want to stay close to the city to enjoy the fireworks display or you want to escape from mainstream celebrations to enjoy some quiet time, preparing in advance is vital to ensuring you enjoy a successful weekend.

Instructions

1. Research a few campgrounds and choose one that offers the level of comfort you are happy with. Some people require a flush toilet and shower facilities to feel comfortable, while others don't mind the roughness of the back country.

2. Check with the campground you've decided on about any special rules, such as no pets or no children under the age of 12. You'll also need to find out what kind of camping equipment is permitted. Some campgrounds only allow tents, while others allow full RVs and trailers.

3. Find out about special events, fireworks displays and other Labor Day weekend activities in the area where you're camping. This will allow you to better prepare for the trip and bring along any extras fireworks you may need.

4. Ask about the insect and bear population in the area. Because of the changing weather, some animals may become more active and require additional protection on your part. There are several varieties of spray-on insect repellent, which are carried by most major retailers.

5. Decide how you are going to eat. If there is a general store near the campground, you may be able to pick up your meals on a daily basis. If not, you'll need to come up with a plan for cooking and storing meals, especially if your campsite doesn't have electricity or running water.

6. Check the condition of your first aid kit. If it's been a while since you've been camping, your medications and bandages may be due for replacement.

Tags: about special, while others

Open Your Own Scrub Business

Medical scrubs are worn in many types of medical practices.

Modern medical scrubs had their origin in 1950s operating rooms, in which surgeons and nurses adopted light green cotton garments to reduce eye fatigue. By the 1970s, cotton pants and tops had become the standard in surgical wear. The garments were worn for the medical staff's "scrubbing in" sanitizing process before surgeries. Before long, the name "scrubs" had been adopted for the surgical staff's attire.

Since that time, scrubs have become standard wear for physicians' and dentists' offices, veterinary offices and other medical businesses. Although solid color scrubs are still popular, colorful prints have also become widely available. Print scrubs with wild designs and cartoon characters are especially popular in pediatric practices.

Instructions

1. Organize your scrub business. Discuss your business structure with a Certified Public Accountant with specialty business experience. Consult a commercial insurance agent with the same background. Obtain a business license from your city or county clerk's office. Finally, apply for a sales tax license from your state's Department of Revenue.

2. Define your scrub market. Compile a master list of medical practices within your city or town. Create separate categories for each type of practice and note any practices that require staff to wear similar scrub uniforms. Estimate the total number of potential scrub customers in your market.

3. Examine your competition. Scrubs are sold in several types of stores: big-box stores with clothing departments, medical supply stores, discount stores and specialty scrub stores. Visit all local scrub retailers, and note the quality, types and variety carried by each store. Look for any market niche that isn't being filled (e.g. plus-size scrubs).

4. Choose a central location. Obtain a map of your city or town, and plot medical practice locations with pins or dots. Determine a central location that's easily accessible for most of the practices, and has adequate driveway access and parking. Ensure that the interior has adequate display and aisle space.

5. Order your wholesale scrubs. Analyze your findings from your survey of local medical practices. Determine types of scrubs that are popular in many offices, and for which quantity discounts may be available. Note other designs that may be worn only in specialty offices (e.g. animal motifs for veterinary offices, or tooth designs for dental practices). Finally, place wholesale scrub order(s) to maximize your profits.

6. Schedule a scrubs fashion show. Design a Grand Opening Fashion Show that showcases the designs and styles that make your store stand out. To model the scrubs, recruit medical staff of different sizes and from different types of practices. Offer special pricing on all fashion show clothing, and distribute invitations and discount coupons to all area practices. Advertise the event in regional newspapers to attract staffers from neighboring towns.

Tags: from your, medical practices, your city, become standard, central location, city town, fashion show

Run A Marathon Race

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Instructions

Eat Right

Training for a marathon is a great excuse to start eating more nutritious food, which is what you've always wanted, right? The good part is, because you're going to be burning so many more calories, you may actually find that you're able to eat more than you usually do. Plus, you get to eat a lot of carbohydrates. (Take that, Dr. Atkins) You'll still need to pay attention to making lower-fat choices, but you'll get to focus on items like pasta, bread and potatoes to fuel your workouts.

After you've been running for a while you may actually start to crave healthy foods. Before long, you'll be munching on carrot sticks instead of going out for ice cream. OK, maybe you'll still want ice cream ... but it'll be carrot-flavored ice cream.

The basic things to remember are:

* Eat meals that are high in carbohydrates and low in fat. Don't forget the lean proteins (chicken, fish, legumes).

* Eat fruits and vegetables, but be sure not to have too many the day before the race (potential digestive disaster while you're running; let's not go there).

* Drink plenty of water, even on days that you're not running. During your training period, you'll need to consume three to four liters of water a day at a minimum. And we're sure you know the old "check your urine-color" test. Not exactly dinner table conversation, but the darker yellow your urine is, the more water you need to consume.

* It's a good idea to eat a small snack and have a glass of water about a half-hour before you run. Carbohydrates are usually the best choice, with dairy being the worst. Definitely avoid alcohol and caffinated beverages (coffee, tea, cola) as they are diuretics and will quickly dehydrate you.

* It will take a bit of experimenting to discover which foods work best for you before your workouts (that is, which foods won't have you doubled over with stomach cramps midway through the run).

* "Carbo loading" (more fun marathon lingo) is reserved for the day or two before an actual race. It refers to eating more carbohydrates (pasta, bagels) than proteins or fats. This is because your body converts carbohydrates to energy faster than it does with other foods. Therefore, it is common for marathoners to eat a big bowl of pasta the night before the race. Quick note of caution-- it is generally not a good idea to carbo load on a regular basis, particularly if you are concerned with weight maintenance.

Tags: before race, eating more, good idea, need consume, which foods, your workouts

Recover From A Divorce

Few personal crises rival the destruction created by a failed marriage. The process of choosing to divorce, legally severing your relationship, and recovering following the divorce is exhausting emotionally, financially, and often physically. Once the divorce decree has been signed and the dust has settled on the ruins of what you once hoped would be your happily ever after, how do you pick up the pieces and move forward?

Instructions

Emotional Aspects of Recovery

1. Be certain to seek professional counseling (or continue if you were already involved in couples counseling) until you and your counselor feel comfortable that you are able to deal with any lingering issues that emerged as a result of your divorce. Don't hesitate to return to counseling, even months or years after the divorce is finalized, if you find that your earlier issues reemerge in your life. Much of the pain that causes divorce, and remains years after, is deeply seated and has the potential to sabotage not just future romantic relationships, but also your interaction with family and friends. If you have children from your marriage, don't forget to assess their emotional well-being. Your divorce affected their lives as well, and they may need the help of a licensed professional counselor to sort out their feelings. Without that help, many children of divorce grow up and struggle with healthy relationships as a result of their experience of your failed marriage.

2. If you are a person of faith, divorce can cause you to either question or cling to your faith-- sometimes both. You may be vacillating between a sense of failure as you break your vows and a sense of anger with God for allowing your problems to occur. Whether your divorce was the result of infidelity or abuse, or it was a friendly, no-contest separation between people who feel they have just grown apart, the guilt and pain associated with a divorce is real. For many people, true recovery from a divorce is not possible until they have come to terms with how that fits within the context of their faith. Seek counsel from people you trust within your church or faith community. Seek forgiveness if you need to. Seek to maintain or rejoin the fellowship of your church-- find a new one if you must-- but don't allow your personal difficulty to create a permanent separation between yourself and God.

3. Maintain key relationships as you seek to rebuild your life. As you probably discovered, a divorce strains and tests all your relationships, not just the one you're ending. You quickly find that your circle of true friends may be significantly smaller than you imagined. Family that you thought would be compassionate, if not supportive, are surprisingly distant. Friends who have supported you (and who you have supported) through other life challenges now take sides with your ex. Colleagues you expected to be judgmental emerge as a lifeline to sanity and acceptance. In order to survive in your newly single life, you'll need to find what's essential and positive and dismiss all else. Surround yourself with the people who love you and who support and accept you. It will be hard enough to recover with their help, there's no reason to do it with critical or judgmental people as your constant companion.

4. Speaking of relationships... don't rush into your next one until you are ready. Only you can know what this means. For some, the circumstances of their divorce leave them unable to embrace a healthy romantic relationship for years. For others, a matter of months or weeks is all the separation they need. Whatever your timeline, remember that it is just that. Yours. Those who will judge you for beginning a new relationship will do so based on their perception of what is appropriate, regardless of how you are feeling. With the exception of your children and a very select few other people (perhaps your parents or close siblings), other people's opinions should be largely ignored.

5. Take it easy on yourself whenever possible. Try to find the humor in your daily life, even when it seems nothing is going well. Remember that your life existed before your marriage, and at some point in the future, it will be possible to wake up happy again. As cliche as this may sound, this too shall pass. Quit demanding perfection from yourself and accept that all of us make mistakes; yours is currently very public and painful, but still just a part of the human condition.

Practical Aspects of Recovery

6. Take care of yourself physically. A divorce often creates sleepless nights and days filled with conflict and stress. Though it may feel like your world revolves around mediation and custody hearings or court dates and attorneys fees, you will still have to show up to work each day, make dinner for your kids, buy birthday presents for you sister, etc. You may suddenly be back in the workforce after years of being the stay at home spouse/mother. Trying to do it all while barely holding yourself together emotionally takes a toll. This frequently leads to a general decline in your health and wellness. If you failed to protect your own health during the divorce, resolve to change that now. The endorphins created by exersize are a natural anti-depressant. Take advantage of that to fight through the difficult period of recovery. Make every effort to eat in a healthy fashion. Take your vitamins. Go to bed early. Basically, be good to yourself.

7. Get your financial affairs in order. This is often a difficult step, as divorce can create financial headaches including attorneys' fees, unexpected alimony payments, significant child support payments, and seriously compromised credit ratings. Now that you're on your own, you'll need to take stock of your situation and make any adjustments necessary. If you have the means, enlist a financial adviser to assist you in planning for you future.

8. As quickly as possible, handle name changes (if applicable) on legal documents such as wills, driver's licences, passports, and insurance policies. It's an unnecessarily painful reminder of your situation if each time you go to the grocery store, you have to explain why the name on your driver's license doesn't match your checks. And you certainly don't want to make arrangements to reward yourself for surviving the divorce with a girls' (or guys') trip to Mexico only to find at the last minute that you forgot to change your passport. Changing your legal documents soon after the divorce is finalized will allow you to make a cleaner break.

Tags: that your, your life, after divorce, after divorce finalized, Aspects Recovery, attorneys fees, divorce finalized

Run A Job Fair

A job fair is held so that businesses can gather in one place and present their companies for potential employees to see and fill out applications. Some companies will also conduct interviews at this time to screen potential applicants for the final interview. If you are interested in setting up a job fair, you need to know run a job fair so that each company has enough room to conduct business and that there will be enough people at the job fair looking for work.

Instructions

1. Send professional letters to companies in your area. Share the details of the job fair and ask for a RSVP at least two weeks prior to the date of the job fair. You need to know the company name, phone number and email address of all businesses that sign up for the fair. Email these companies two days before the date of the event as a reminder and advise them to get there at least an hour early to set up their tables.

2. Reserve the tables and chairs needed for the job fair. Recreation centers and other organizations in the community may supply the table and chairs if you allow them to sell baked goods and drinks at the job fair.

3. Place surge protector outlet strips by each table and make sure not to overload the electrical outlets with too many surge protector strips. Each table should have at least four available plugs. This should be done at least two days before the event.

4. Set up the router with a DSL, cable or other Internet service. You will need a computer as the base for the router. Make sure that you test the router and password that you will supply to each company so the representative can access the Internet. This should be done at least five days before the event.

5. Advertise the job fair for at least two weeks prior to the date. Many newspapers and radio stations will do this type of advertising free since it benefits the community. Make sure to include times and a partial list of companies to entice people to come.

6. Start setting up the tables the day before the event. You should already have the surge protectors in place and a working router. Place a name card on each table for each company so that the representatives know where they will conduct business. If you have more than one employment agency setting up shop (Manpower, Kelly Services, among others), place them on different sides of the room. Space them out so that they are not directly completing against each other on the same side of the room.

Tags: before event, days before, each company, conduct business, days before event

Optimize Internet Speed And Signal Strength

High-speed Internet is becoming increasingly common, allowing users to browse the web at much faster speeds, download/upload media and more. The addition of wireless capabilities makes it easier for computers to connect to the Internet from a variety of locations. While access has become easier, you may still experience problems with your connection or less-than-reliable wireless signals. However, there are many things you can do with your modem and your connection to ensure you're getting the most out of your high-speed Internet.

Instructions

1. Place your wireless modem in a location that gives the best signal to your computers. A good location for a wireless device is a few feet in the air, sitting on an even and clear platform such as a desk or table, away from any obstructions like walls, furniture or other devices that could block or weaken the signal strength. The modem should also be placed near the center of your home for the best and most equal coverage.

2. Update your modem's firmware to the latest firmware available. You can generally find this option through the modem's control panel, which you can access through a web browser on a computer connected to the modem itself. (Check your manual for access your modem, as it varies according to the model.) Updating firmware often corrects errors and increases/optimizes performance, which may help your speed and wireless signal.

3. Avoid using other wireless devices, such as 2.4 GHz cordless phones, around your computers or modem, as the use of this frequency may interfere with your modem's signal strength and stability. Consider replacing these devices with ones that use a different frequency, such as 900 MHz or 5.8 GHz.

4. Check your computers for any applications that may be using bandwidth, even in the background. They could be anything from antivirus programs checking for updates to online games. If you have any applications running, check the settings to see if they have access to the Internet. If they are connecting to the Internet, they may be taking up bandwidth, resulting in slower download/upload speeds and general browsing.

5. Purchase a wireless repeater to extend your wireless signal. These devices take the signal from your modem, then boost it so the signal covers a wider area. This is beneficial for larger houses, computers that are far from the modem or for when you can't move your modem freely to another location.

Tags: your modem, with your, your computers, Check your, download upload, Internet they

Run Faster In Sprints

The ability to run fast is given to some people at childbirth. But this is not the case for everyone. Even those who do have lightning-fast sprinting speed are always looking for ways to turn it up even one notch faster. In order to pull this off, you need to have some mental strength, a few useful tools and a little bit of discipline for good measure.

Instructions

Speed it Up

1. Add some weight to your body. During your daily activities, strap extra weight to your body. This can be ankle weights, a gravity belt, a weighted vest or a combination of all three.

2. Use a power chute. A power chute is a training tool that gets fastened to your body. When you run you release it, and the chute pops open behind you. This causes more resistance to your runs and will in turn give you more speed when you are running without it.

3. Run hill sprints. Locate a nearby hill that is about 1/10 mile long. Do a 10- to 15-minute warmup run, then come to the bottom of the hill. Now sprint up the hill and jog back down. Do a series of these, then do a 10- to 15-minute cool down.

4. Do some balance training. Do two-foot and single-foot balances on a BOSU. This will strengthen the connective tissue in the ankles, knees and hips. It will also strengthen the plantar muscles in the bottom of the feet. This will all allow you to push off harder and also reduce the chances for injury.

5. Work your core. A lot of your drive strength is generated from the core. Do some exercises that target the upper abs, lower abs, obliques and lower back.

6. Do flexibility exercises. Doing flexibility training will increase your range of motion. This will translate to longer, smoother strides. It will also reduce your chances of pulled muscles and connective tissue damage.

Tags: This will, your body, also reduce, connective tissue, power chute, weight your, weight your body

Recycle Old Watches

Old watches can be recycled in creative ways.

Watches, like any other item composed of metal and plastic, can be recycled. Old watches have many intricate parts that can be recycled in many different ways. Because of their metal and plastic content, they can be recycled at any recycling plant for a small monetary amount. However, there are other, more creative ways to to recycle old watches and their parts. For example, the various parts of an old watch can be used in a sculpture.

Instructions

1. Donate your watch to a charity. If your watch does not have excessive damage, the charity will likely be willing to accept it and possibly have it repaired so it can be given to someone who needs it.

2. Recycled your watch at a recycling plant to earn a small amount of money for the metal and plastic it contains. Your watch will be more valuable if it contains copper in comparison to other metals (excluding precious metals), and could surprise you with its recycled value. If your watch is composed of precious metals, take it in to your local jewelry dealer. More often than not, they will be willing to buy it for its gold or silver value.

3. Take apart your watch and piece it back together as a form of artwork. You can easily turn your watch into a simple piece of jewelry, or you can piece your old watch back together in the form a motorcycle model. For examples of projects, see Resources.

4. Remove the timepiece from your watch and solder the other two ends together. Now the former watch can be worn as a bracelet.

Tags: your watch, metal plastic, your watch, back together, back together form, creative ways, precious metals

Prevent And Treat Hyponatremia

Prevent and Treat Hyponatremia

Hyponatremia is a depletion of electrolytes in general but sodium in particular. Electrolytes include sodium, calcium, potassium, magnesium and chloride and have either a positive or negative charge promoting electrical activity within the body. Without these minerals in sufficient quantity you literally couldn't move a muscle. Electrolytes are essential to not only metabolism but functioning of the body.

Sodium stores can be loss in a number of ways including jogging, chemotherapy, disease, liver disorders and illness.

Instructions

Halt it or heal it

1. Prevent hyponatremia by drinking no more than two liters of water in a twenty-four hour period.

2. Avoid eating any foods that cause digestive upset, headaches or muscle cramps. These are signs of food intolerance. Eating these foods hinders the rebuilding of electrolytes. Eat a healthy balanced diet of fruits, vegetables, whole grains, nuts and natural oils.

3. Exercise is both a preventive and treatment method for the restoration of electrolytes. When you exercise, your metabolism burns food and vitamins more efficiently, which aids in rebuilding electrolytes.

4. Take a multivitamin that promotes healing and that has no sugar, allergens, dyes or sugar substitutes.

5. Visit your doctor if you suspect that your electrolyte stores are depleted. Signs include sluggishness, leg/feet cramps, heart palpitations, vertigo, dizziness and muscle cramps. Once your lab reports are back and it's determined that you have hyponatremia, only then can it be treated.

6. Treat hyponatremia by restricting water intake. Many cases of hyponatremia are caused by excessive intake of water, which washes sodium and other electrolytes from the body. Once sodium is lost, it must be reintroduced slowly back into the body or swelling of the brain and subsequent death may occur.

7. Reintroduce electrolytes slowly back into the body with the use of an electrolyte supplement. Your doctor may administer an intravenous sodium/electrolyte drip if your symptoms are severe.

8. See a nutritionist and/or naturopath for optimum wellness. A naturopath facilitates healing and promotes wellness holistically, going beyond mere symptoms. The naturpath can be a medical doctor with a certificate or a trained practitioner.

Tags: back into, back into body, into body, muscle cramps, Prevent Treat, Prevent Treat Hyponatremia

Plan Successful Fund Raising

Fund raising can be a great way to earn money and raise awareness for an important cause or issue. Fund raising can be done through events such as auctions, formal dinners, art galas, charity games or tournaments, concerts or shows. You can use a fund-raiser to raise money, network, recruit volunteers and get people interested in your cause. If you want to put together a successful fund-raising event, you will need to be organized, focused, motivated and ready to promote through a variety of media.

Instructions

1. Determine a goal. You need to establish the reason why you are having a fund-raising event, be that raising money, recruiting volunteers or creating awareness. If you need to raise money for your cause, determine the exact goal you have for the event. This will help you decide on what scale to plan your event.

2. Put together a committee of volunteers. If you are working with an organization that already has volunteers, establish a committee and give each person an area to manage. If you are not working with an organization, recruit volunteers in your community. Creating a committee will help you delegate jobs and stay on top of things.

3. Itemize your budget. If you want to stay within the limits of your budget, you will need to clearly plan out your spending according to priority. You will need to budget for food, alcohol, wait staff and bartender, music and decorations, depending on the type of fund-raising event you are having. Do not forget basics such as chairs, tables, silverware, table clothes and napkins if you are hosting a dinner event.

4. Use social networking sites to promote your event and ask everyone associated with your fund-raiser to do the same. Social networking is a great way to get the word out about your event and spark a possible buzz.

5. Create an e-invite page. Using the Internet instead of traditional paper invites is not only green, but a more reliable way to reach people. Create an event page online for free with websites like Evite.com and Pingg.com and invite your contacts. If you use e-invites, your guests can email all the info to any of their contacts they think might be interested.

6. Talk to everyone you know about your event, and get your board of directors to do the same. Word of mouth can be a powerful tool, so you should recruit everyone you know to participate in your event and ask them to invite friends.

7. Post your event on free event websites for your area. If you want people in your area to find out about your fund-raising event, you need to get the information out there. Post an event flier on local community sites like CraigsList and Eventful to reach people outside of your immediate network.

Tags: your event, fund-raising event, about your, will need, about your event, everyone know

Prepare A First Aid Kit For A Camping Trip

Prepare a First Aid Kit for a Camping Trip

Going camping with the family can be a rewarding experience providing an abundance of memories that will be treasured for years to come. Before you set off on your camping trip, there is something you should pack along with your other camping equipment--a first aid kit. Accidents can happen, and you need to be prepared to face any mishap that occurs to a family member. Here are some items you should include in your first aid kit.

Instructions

1. Purchase a shoebox-size plastic container with an airtight lid. This will serve as your first aid kit. You can buy a container at any discount dollar store.

2. Pack gauze and band-aids. When hiking in the woods, it's easy to get cuts and scrapes. Kids are constantly running, jumping, and exploring whenever they go outdoors. Make sure you have band-aids to cover up those boo-boos when they fall and scrape a knee.

3. Include antibiotic cream or a bottle of hydrogen peroxide so that any minor cuts don't get infected. Sometimes you can get hydrogen peroxide in convenient wipes--instead of lugging a bottle around in the first aid kit.

4. Throw in some anti-diarrhea medicine. There's nothing worse than being in the wilderness when your stomach is rebelling. Also include Pepto-Bismol. If you do not wish to carry the bottle with you, Pepto-Bismol comes chewable tablets, too. The chewable tablets might be more convenient for camping.

5. Take a pair of tweezers and some scissors along. Tweezers will help you remove splinters, ticks, or bee stingers, while scissors are necessary to cut gauze bandages.

6. Bring a thermometer and Ibuprofen to diagnose or treat fevers and headaches. Include a cold compress to treat bumps or bruises.

7. Put a bottle of sunscreen in your first aid kit . Being in the sun all day can lead to painful sunburns if you are not suitably protected from UV rays. Make sure your family slathers sunscreen onto any exposed skin before you head out on your camping trip. Did someone forget to put sunscreen on and now he has a sunburn? If you have an anti-sunburn spray, you can lessen the discomfort.

8. Place a few bottles of hand sanitizer in the kit. Use it to clean your hands before treating an injury.

Tags: your first, chewable tablets, First Camping, First Camping Trip, hydrogen peroxide

Prepare Mentally For A Divorce

Going through a divorce often makes your emotions feel like they are on a roller coaster. You may have conflicting feelings about the divorce. There might be days when you feel excited about your new life and other days when you feel afraid of the future. Divorce is not something that anyone wants to do, but sometimes it is necessary.

Instructions

1. Keep a journal. Record the emotions that you are feeling and your response to those emotions. Writing things down sometimes helps us to process what we are feeling. If you have children, be sure to keep your journal in a secure spot where they cannot find it. Many of the things you feel while going through a divorce should not be shared with them.

2. See a counselor for help working through the anger, fear, shame or guilt that often accompanies a divorce. Short-term professional counseling can be a big help during times of transition, such as divorce.

3. Join a support group. Divorce support groups exist to bring together people with similar experiences to provide insight and mutual support. Check with your local community center or church for a divorce support group near you. There are also several divorce support groups on the Internet (see Resources below).

4. Confront your fears. Often the biggest fear that people face when going through a divorce is the fear of the unknown and what comes after the divorce. Think about what you want to do with your life after the divorce and start making plans.

5. Visualize yourself as single. Especially if you have been married for many years, it can be hard to remember what life was like before you were with your partner. Pull out old pictures of when you were single, look through old yearbooks and remind yourself of your single years. Practice visualization techniques to see yourself single in the future.

6. Be patient with yourself. Understand that when we go through a divorce we often mourn the loss of our partner, much like we mourn a death. Allow yourself time to go through the pain and move towards the healing.

Tags: through divorce, with your, after divorce, days when, days when feel, divorce often, divorce support

Run Compaq Recovery Disk

The recovery CD restores your computer to factory defaults.

While most problems with Compaq computers can be solved by less drastic means, there are times when the best solution is to take the computer back to its original factory settings. Serious issues such as a stubborn virus infection or a corrupted operating system often require that the computer be rebuilt from the ground up. When that happens, the best way to restore your Compaq computer to health is to run the recovery disk.

Instructions

1. Locate the recovery disk and operating system CD that came with your computer. Each Compaq computer uses a specific recovery disk and those disks are not interchangeable. If you do not have the disk that came with your computer, you can order a new one by calling Hewlett Packard at 800-652-6672.

2. Back up all of your data to an external hard drive before starting the recovery process. The recovery process will destroy all data on your hard drive.

3. Insert the recovery disk in the CD or DVD drive and power down the computer. Press the power button and watch the screen closely. Press any key when you see the "Press any key to boot from CD" message.

4. Press the "Enter" key to begin the restore process. Choose the operating system that came with your computer. Many Compaq recovery disks support more than one operating system, so be sure to choose your system.

5. Insert the operating system CD when prompted. Enter the license key when prompted. The license key is typically located on a small label affixed to the computer's case. On desktop units, the label is on the top or side. On laptops the label is usually on the bottom of the unit.

6. Reboot the computer when prompted. This will complete the recovery process. Log on to the Microsoft Windows Update website (see Resources) to download any patches, service packs and updates that were released after the recovery CD was manufactured. Reload all the personal data you backed up to the external hard drive.

Tags: operating system, recovery disk, your computer, came with, came with your, hard drive

Pick The Best Running Shoes On Sale

The best running shoes on sale? It's a subjective thing. Each foot, each stride is different. Still, you can pick the best running shoe for your foot by following these guidelines. Learn pick the best running shoes that will make running a pleasure instead of a pain, and get them on sale to boot (no pun intended).

Instructions

1. Measure your feet to get your current shoe size, and check the sizes against the size charts on online shoe stores. You can get the best running shoe ever made, but it won't feel right unless it's exactly the right size. Luckily, some running shoes come in half sizes, such as New Balance running shoes.

2. Look online for the best running shoes at shoe stores such as Zappos or those targeted for athletic shoes or sports clothes. Many of these stores allow for product reviews by people who've tried the shoes. Know though that the best running shoe for one runner might be the worst running shoe for another runner.

3. Read older Runner's World for reviews of the best running shoes, rather than the latest. Previous years' reviews will list older models that are still perfectly fine but likely to be on sale or discounted.

4. Consider top rated running shoes such as Brooks Adrenaline GTS8 which helps stabilize overpronators, comes in several different widths, and is recommended by physical therapists.

Try the Asics Gel Kayano 14, which is also recommended as a good stabilizing shoe. The Mizuno Wave Rider 11 is noted for accommodating wide widths.

Consider New Balance 902 for an ultra lightweight running shoe, and recent models by Adidas, Saucony, Nike, and other running shoe brands that focus on performance and support rather than style and fashion.

5. When you find a sale, buy in quantity. The biggest risk when you buy in quantity in the running shoe style you prefer is that your size will change. You should be replacing your running shoes at least twice a year and maybe more, depending on how much mileage you run. Buy new running shoes when the footbed wears down (rather than looking at the cosmetic appearance of the outside of the running shoe).

6. Find the best sale prices for the best running shoe by seeking out discontinued colors and discontinued models. Sales and discounts of the top rated running shoes may be hard to catch, so check online at the bargain section of the store. The good news is that the best running shoes do not necessarily cost more than others in their class.

7. Consider top rated running shoes such as Brooks Adrenaline GTS8 which helps stabilize overpronators, comes in several different widths, and is recommended by physical therapists. Try the Asics Gel Kayano 14, which is also recommended as a good stabilizing shoe. Consider New Balance 902 for an ultra lightweight running shoe, and recent models by Adidas, Mizuno (the Mizuno Wave Rider 11 is noted for accommodating wide widths), Saucony, Nike, and other running shoe brands.

Tags: running shoe, best running, running shoes, best running shoes, best running shoe

Put Disc Brakes On A Cannondale Bike

Disc brakes provide exceptional stopping power, even in wet or muddy terrain, making them ideal for mountain bicycling applications.

Many new Cannondale mountain bikes are shipped straight from the factory with disc brakes. The bikes that don't come with the brakes, though, are disc-ready, meaning the frame and wheels have all the right mounts to install a set of disc brakes. Bike owners can install at set of disc brakes on their Cannondale to improve the stopping power on the trails.

Instructions

1. Set your bicycle on its kickstand, upside down on its handlebars and seat, or in a dedicated bike work stand so that the bike will not fall over. You will be removing both wheels and a multitude of components to install the brakes.

2. Remove both wheels from the bike frame by either releasing the quick-releases, or unscrewing the axle nuts with a 15mm wrench. Remove the front brake rotor from the packaging and locate the six rotor mounting bolts. Line up the rotor with the six rotor mounting holes on the front wheel and fasten it to the hub using a 5mm torx wrench. Install the rear brake rotor in the same fashion.

3. Reinstall the wheels on the bike. Use a 5mm hex wrench to loosen and remove the cable attached to the right brake arm on both the front and rear brakes. Use the same wrench to then remove the brake mounting bolts from both brake arms on both brakes and set the brake arms aside. Remove the handlebar grips and use your 5mm hex wrench to loosen the brake lever clamps. Slide the levers off of the handlebars.

4. Slide the front disk brake lever onto the left side of the handlebar and tighten the clamp using a 5mm hex wrench. Install the rear disk brake lever the same way on the right side of the bars. The brake calipers should be attached to these levers via hydraulic brake lines. Do not for any reason disconnect these lines.

5. Attach the front brake caliper to the fork brake mounting holes using a 5mm hex wrench and the included mounting bolts. Line up the caliper with the brake rotor on the wheel before tightening the bolts completely. Use one of the included zip-ties to fasten the brake line to the fork so it will not get caught in the wheel.

6. Attach the rear brake caliper to the left seat-stay brake mounting holes using a 5mm hex wrench and the included mounting bolts. Line up the caliper with the brake rotor on the rear wheel before tightening the bolts completely. Use one of the included zip-ties to fasten the brake line to the top tube and seat stay of the frame so it will not get caught in the wheel or dangle unnecessarily beneath the bike.

7. Double check that every bolt installed is tightened correctly. Reinstall the handlebar grips onto both sides of the handlebar.

Tags: brake rotor, mounting bolts, bolts Line, brake lever, brake mounting

Raise Money For A Great Cause!

Make sure that you conduct your fundraising activities the right way.

Raising money for a good cause is a truly noble undertaking. Helping others is a way to give back to society, whether you are helping people affected by natural disasters, fundraising for troops overseas or working for another great cause. However, if you try to raise and control the disbursement of the money on your own, you may run into problems. Many people are hesitant to donate to one person claiming to be raising money for a specific cause. Instead, learn the proper way to conduct your fundraising activities in order to ensure the money you raise goes to the right place.

Instructions

1. Attach yourself to a charity the supports your cause. Check the Better Business Bureau to verify the legitimacy of the charity that you select. Make sure there are no consumer complaints against the charity. Contact the charity after you have investigated it and explain that you would like to raise money for the cause. Ask whether you can have your own events and drives or whether the organization must conduct them.

2. Host a special event such as a walk-a-thon. Start planning at least three months before you schedule the event to take place. Go to local elementary schools and give children envelopes stamped with your charity's logo for donation money. Include a sheet of lined paper for each person that pledges money for the child who will be walking in the event. Visit local businesses in the months leading up to your event and solicit donations for the walk-a-thon, including refreshments and door prizes to give out to the children.

3. Host a consignment sale with the approval of your charity. Contact local churches and find one that will donate a large space where you can host the event. Create flyers that list the time and place of the event. Include information about the charity that you will donate the proceeds to, as well as drop-off information for people who wish to donate goods for you to sell at the event. Go to local businesses and ask to place stacks of flyers there. Contact local radio and television stations and ask if they would run a short promotional spot about your event.

4. Gain the permission of your charity for an individual donor campaign. Ask for names and addresses of donors who allow solicitation from your charity. Type up a one-page letter that explains the cause your charity supports as well as why it is important. Thank the readers for their help in the past and inform them that there is still much work to do. Ask for donations of any amount and include a prepaid envelope with your charity's logo and address on it. Have the letter approved by the charity before you mail it out. Mail the letters to each of the addresses that the charity provided to you.

5. Keep careful records of each donation that you received for your events as well as all other expense-related items incurred by hosting the occasions. Record all money generated from the fundraisers and other activities as well as the names and contact information of those who donated. Turn all records in to the charity after the events have taken place. Mail letters to all private donors and business contributors who made the event possible and write a short thank you for their help with the event.

Tags: your charity, charity after, charity Contact, charity logo, charity supports

Pick An Mp3 Player For Children

Pick an MP3 Player for Children

MP3 players are all the rage today among kids of all ages. These portable music storage devices are small and easy to use and children of any age can operate and enjoy using these wonderful devices. Most MP3 players come equipped with a set of ear buds so parents aren’t plagued with having to listen whatever song is the flavor of the moment. There are many MP3 players targeted for kids and it’s up to you as a parent to make the best choice by taking many things into consideration.

Instructions

1. Many MP3 players are available for use by children. The prices range from $25 to $100s per player, and the music downloads can be costly too. Choosing a reasonable player requires a little thought on the part of the parent because many electronic devices are basically obsolete soon after purchase. The hope for this purchase is that your child will get a few years use out of their MP3 player.

2. Take into account your child’s age. Little ones don’t need all the features that older kids will use and love. Ease of use is very important. Remember that you’ll probably be showing younger children load their music and choose music download files. There are plenty of different MP3 players that fit the various age groups (see Resources).

3. Consider the durability of the player. Kids will drop things frequently, so it makes no sense to buy a 5-year-old an expensive device with a glass screen. Choose a player that matches your child’s intended use.

4. Consider the amount of battery charge available on the player. It’s very easy to grab an MP3 player, run home and load music. It really stinks when your player doesn’t hold a charge for more than a few hours. Make sure you choose a player that holds a reasonable amount of charge. Disney sells some basic and relatively cheap MP3 players for younger kids. These Mix Sticks MP3 players hold a charge for up to 8 hours.

5. Consider how much storage space your child will really need. Basic MP3 players come with 512MB (that’s megabytes) of storage, which translates into about 4 hours worth of songs. Although it seems like a lot, it isn’t. Consider that your kids will be putting songs onto their player and most likely, never taking them off. The 512 MB is great for a younger child but it’s definitely not enough space for a teenager. Larger storage capacities range from 1GB (gigabyte) that can hold 1,000 songs to 16GB, which can hold songs and video galore. Ipod Nano falls into the 1GB category with a reasonable amount of storage space, durable exterior and a moderate price. Ipod Itouch’s top model is 16GB and that’s reflected in the price.

6. Consider other features such as video capability, voice recording and playback, FM radio access, file sharing, and expandable memory. All of these features are available on higher end model MP3 players. IGO M3 player offers a cute little MP3 player that has many added features as does the Creative Zen V Plus MP3 player. Ask yourself how long your child will be using the player and exactly what extra features are reasonable.

7. Set your price range and stick to it. There are such a great variety of players that it’s entirely possible to get a very reasonably priced player to fill your child’s needs for a great price.

Tags: your child, child will, player that, your child will, hold charge

Run A Water Line To My Shed From The House

Run a water line from the house to the shed underground.

Getting water from your house to a shed isn't difficult, but prepare yourself for some digging. If you want to avoid having water freeze in the pipes and burst them, you'll have to set the pipes below the frost line. Depending on where you live, this could be anywhere from 2 to 5 feet in the ground. Another tip is to transition from copper to PVC at the water line in the house. PVC pipes are easier to install and more reliable outdoors. If anything does go wrong in the future, they are also easier to repair. Does this Spark an idea?

Instructions

1. Tap into a 3/4-inch water line in the basement or crawlspace at the point of closest approach to the shed. Turn off the valve that controls the line, and then cut out a 1-inch section with a pipe cutter. After the water drains, solder in a 3/4-inch "T" with the outlet facing in the direction of the shed.

2. Cut a 2-inch length of copper pipe and solder one end into the "T" outlet. Solder a 3/4-inch copper adapter to the other end. Let the pipes cool, and then wrap plumbing tape around the threads of the adapter and screw on a 3/4-inch PVC female slip adapter, tightening it with a wrench.

3. Cut a 1- or 2-foot length of 3/4-inch PVC pipe with a hacksaw and glue one end to the slip adapter with PVC cement. Glue a 3/4-inch PVC shut-off valve to the other end. Close the valve, turn on the water and check for leaks. Leave the valve closed while you finish installing the water line to the shed.

4. Drill a 1-inch hole in the siding between the valve and the shed as close to the ground as possible. Dig a trench between the point where the hole emerges on the outside of the house to the shed, using a shovel. It should be deep enough so the pipe will be below the frost line and the water won't freeze in the winter. Consult your local building department for the correct depth.

5. Cut lengths of pipe and assemble them by gluing them together with appropriate fittings so the line runs from the valve through the hole in the siding and makes a 90-degree bend along the outside of the house into the trench. Wrap pipe insulation around the length of pipe that runs along the siding, and fill the gap in the hole in the siding with silicone caulk.

6. Assemble the pipe along the bottom of the trench, and terminate it at the shed with a 90-degree elbow that points upward. If you plan to run the line inside the shed, drill a 1-inch hole in the siding and route the pipe through it. If you plan to install a faucet on the side of the shed, run the pipe vertically to the position of the faucet and attach it to the siding with pipe clamps. Wrap any exposed pipe that is above ground with pipe insulation, and patch the hole in the shed, if you made one, with silicone caulk.

7. Glue a 3/4-inch cap onto the end of the pipe, turn on the valve inside the house and check the line carefully for leaks. Once you are sure there are none, backfill the trench. You can cut off the cap when you are ready to make connections inside the shed or install the faucet.

Tags: hole siding, water line, house shed, with pipe, 1-inch hole, 1-inch hole siding

Run With Orthotics

Orthotics work to control the function and alignment of one's foot and are worn by both runners and the nonathletic alike. Whatever series of events causes you to need orthotics, whether it is from excessive and repeated running sessions or simply genetically inherited foot abnormalities, your orthotics will enable you to run with much more ease than before you had them. The best way to run with orthotics is to learn run properly, so your orthotics will provide you with the most effective relief and support.

Instructions

1. Place your orthotics into a pair of running or athletic shoes.

2. Know what proper running with orthotics involves. By learning to run with orthotics, you will be training your body to move a certain way instead of using your muscles a certain way.

3. Practice running with your orthotics using the proper running techniques. Begin running and focus on running on the balls of your feet.

4. Strike the surface of the pavement you are running on with the ball of your foot. Your toes should be flexed, so they point forwards instead of downwards.

5. Continue to run with this as your focus, making sure that your heel doesn't touch the ground.

6. Focus on your landing. As your foot hits the pavement, it should hit lightly, not heavily or loudly. It should barely grip and scratch the surface on which you are running.

7. Focus on the position of your knees. As your foot hits the pavement you are running on, your knee should be bent just slightly and your foot should land slightly below your hips.

8. Continue running, practicing this technique every time you run. Over time, your body will begin to adjust to the proper running techniques, so when you run with your orthotics, you will find that the proper stride and techniques come naturally.

Tags: your orthotics, orthotics will, your foot, proper running, running with, your orthotics will

Quote & Format A Long Source In The Body Of An Essay

Writing citations in the body of an essay requires a simple format.

The format for citing sources in the United States is designed by the Modern Language Association, or MLA, which also sets the rules for writing papers. MLA style is followed in most colleges, universities and other postsecondary institutions. Longer quotes and citations are subject to slightly different styling rules than their shorter counterparts. For example, longer quotes are separated from the regular text in a new paragraph.

Instructions

1. End the last sentence leading up the the quotation with a colon. Begin your quotation on a new line. Leave a line space before the quote begins.

2. Change your indentation for the quote. Make a 1-inch left indentation. Type out the quotation. Don't use quotation marks.

3. End your quote with a period. Cite the source immediately after it in parentheses.

4. Leave a line space between the long quotation and the next sentence. Remove the 1-inch indentation for the regular body text.

Tags: Leave line, Leave line space, line space

Make Your Own Virtual Car Online

You can build a car the way you want it online.

Car manufacturers offer a variety of useful building and shopping tools to help inform and interest car shoppers. You can virtually make any new car online, whether you intend to purchase it or are just an enthusiast who wants to learn more about a car that's available. You can choose levels, options, colors, and even enjoy a virtual 360-degree view of exterior and interior parts that you've added (with most manufacturers).

Instructions

1. Choose the vehicle you want to virtually build and go to its manufacturer's website. Choose "USA" from the main page options or build your virtual car to a different country's specifications.

2. Find an option on the page that reads "build your own" or "build and price." If you don't see it immediately, choose your car from the vehicle line up and choose to virtually build it once you see the option.

3. Click through different levels of the model you choose. You can view standard features and starting prices. Once you decide, click on the level to continue.

4. Dress up the virtual vehicle in different colors. Click through the color swatches to see the shades on the car you're building. Choose the interior colors, as well. Enlarge the picture or change to the exterior view if the website allows.

5. Click on "next" or switch to options or packages, whichever is offered. Read through the different package details available and click on the description picture or "?" if you want more information about the package or option offered. Choose any of the features you want and watch the price increase while you build.

6. Add different accessories if you want. Accessories are usually offered by the dealership, but you can see the vehicle with the options included and check prices.

7. Change any options that you've already picked out by going back to modify or starting over. View the summary once you are done and print it out if you plan to shop. Many manufacturers also offer an option to save the car you built if you sign in to the website.

Tags: build your, Click through, through different, virtually build

Rebound From A Breakup With A Narcissist

You've suffered the agony of a love gone wrong. You've figured out that the person you loved may not have loved you back...they weren't capable because they were a textbook narcissist. What now?

Instructions

1. Healing post-break up is a whole 'nother ball of wax when you've just figured out you were dating a narcissist. There can be feelings of shock to deal with, thoughts like, "How couldn't I have seen this before?" Find a way to vent without gossiping or spreading rumors. You may KNOW deep in your heart that you were dating a narcissist, but spreading that around will only hurt you in the long run by making you look bitter.

2. Wait a minute...a jerk broke your heart and you're not supposed to talk about it? That's not the case at all. Talk, talk, talk your guts out. But do it to people who aren't mutual friends of said ex. Talk to family, talk to your best friend from high school. DO let it out, but don't create drama. Drama will drag you down later and tie you to your ex further.

3. You know that desperate woman who lashes out and becomes a vicious viper just because she doesn't get what she wants? Don't be that girl! It's GOOD that you didn't get what you originally wanted or you'd still be with that jerk.

4. Success really is the best revenge! Find a way to move on, otherwise you'll be locked in emotional purgatory WITH your ex whether you're together or not. You have to find a way to cut the cord to them. They've done enough damage...start searching for a way to truly let them go or they'll continue to do so.

5. Now it's time to get down to the work that will allow you to move on. Start examining what it was about your narcissistic ex that attracted you. This part of the process is painful, but its important. Why? You could have attachment issues, you could be attracted to jerks, and you have to figure out why or you'll repeat the doomed relationship pattern.

6. This is where a therapy session or two could come in handy. I'm not saying you NEED it. If we had to go to therapy every time we suffered a rotten break-up, that would add up quickly financially. But you may want to consider some counseling at a church or maybe having a consultation in an office. Find a reputable therapist who will give you an honest assessment of whether or not you may need help sorting things out.

7. Only ask questions of yourself. What I mean is, narcissists have no real consistent reasons behind why they do things. The world absolutely revolves around them in their mind and they can justify every type of nasty behavior, especially cheating. So trying to figure out why a narcissist does anything is impossible. You won't find an answer to satisfy you. So the only work to be done is on you, or...

8. Maybe it WASN'T YOU AT ALL! Maybe it just took you a hot minute to realize that you were dating a narcissist. If this is the case, vent to your friends and reconnect with yourself, what you want, and how you like to spend your time. Don't waste another second of your precious life pining over someone too dumb to see how amazing you are.

9. Don't party your troubles away. Sometimes broken-hearted women attempt to drown their sorrows. It doesn't work, it only pushes the pain down and then it comes back up at other times. (Typically very inconvenient ones.) So if you feel like living it up, go do something genuinely fun that doesn't involve bars or alcohol.

Tags: dating narcissist, were dating, were dating narcissist, talk your, that were, that were dating, your heart

Recognize And Treat Gastritis In Dogs

When a dog experiences gastritis, he has an inflammation of the stomach lining. A dog owner may become suspicious of a health issue when the canine begins vomiting excessively. This condition has the potential to be life-threatening to your dog, so immediate care is needed. Here’s recognize and treat gastritis in dogs.

Instructions

1. Evaluate your dog for signs of gastritis. A dog that experiences this condition may have vomiting and diarrhea. You may also notice lethargy and blood in the stool and vomit.

2. Take your canine to the emergency hospital. Dogs with this condition need immediate care. Sometimes gastritis occurs because a canine has ingested a toxic substance or spoiled food. If you have a large dog, have someone assist in carrying the canine to the car. Contact the vet and advise her of your arrival.

3. Design a treatment plan for your dog. If the dog has been vomiting excessively, it’s important to get your canine hydrated. Administering intravenous fluids can accomplish this. In addition, medication may be administered to reduce your canine’s vomiting.

4. Put your dog on a bland diet. Your vet can recommend a dog food that will aid in your canine’s recovery. Make sure not to share human food with your dog while she is recovering.

5. Move your dog’s bed to a quite place. Your dog will need rest to aid in recovery. Move his bed to a quite corner of the home free of stress and distractions.

Tags: your canine, immediate care, vomiting excessively

Run A Successful Gas Station

A gas station could be a great business.

If you dream of working for yourself, considering taking the plunge into small business ownership. A gas station could be a lucrative business endeavor. Because it is small, you don't have to worry about a large staff. This is a plus for any new owner. While it could be stressful to hold your future in your own hands, it can also be freeing to be your own boss and set your own schedule. If you are considering opening up a gas station, you should visit local gas stations in your area and determine what you like and what you don't like. Make note of the other business' mistakes so that you don't make the same ones.

Instructions

1. Place your business in a location that receives a lot of traffic or in an area that is in desperate need of a gas station. Another good location is near other gas stations. The cliche' "business brings business" is often true. Many times a driver will pull into one gas station, but see a cheaper one, or one with shorter lines across the street and go to that one instead.

2. Put up a new sign that reads "Under New Management" if you are taking over an existing gas station. This lets people know that if there were problems before, a different management company is behind the station now, and hopefully those problems are gone. The key is to use marketing strategies to attract customers. Perhaps consider having a "Grand Opening Sale." Maybe one brand of potato chips is buy one, get one free. You could also give away free coffee in the mornings, and in the evenings, offer customers a coupon for a free coffee for every fill up.

3. Negotiate with your vendors for discounts and then turn part of that profit over to your customers by reducing the price on something you sell.

4. Ask your family to work for you until you get your gas station off the ground. Just be sure that you don't violate any labor laws. This will help you save money while you look for a permanent worker who you can trust.

5. Remove any items from your store that do not sell well. This will prevent your gas station from looking old and decrepit. Remember, impressions matter, and you don't want your customers to think that your items are not fresh.

6. Maintain a clean gas station. Ensure that the restroom is especially clean. Customers appreciate a clean restroom. Many people choose one gas station over the other just because of cleanliness.

7. Use the same retail tactics you see other stores use. Put the items that sell the most on the end of the aisle display. Put inexpensive items like candy near the register. Put your seasonal items near the front. During the summer months, consider moving your frozen drink machine near the front door, and during the winter months move your hot chocolate machine near the front door.

8. Set rules for your workers and establish roles. Give them a code of conduct to sign where the rules are clearly stated. Make sure your employees know that you are in charge.

Tags: near front, free coffee, front door, know that, machine near, machine near front, near front door

Run A Mass Combat Style Dungeons And Dragons Campaign

Run a Mass Combat Style Dungeons and Dragons Campaign

The pen-and-paper fantasy role-playing game Dungeons and Dragons can be played in an almost endless number of ways. The mass-combat style game focuses on frequent large-scale battles between many combatants, which can make it easy for the fun of the game to get lost in the details if you don't run the session properly.

Instructions

1. Prepare any maps, tokens or miniatures you will be using in the course of the game well ahead of time. Make any extra copies of the maps, character sheets or stat blocks you may need. The mood of the game will be ruined if you have to call a time out because you forgot to print something that's vital to the encounter.

2. Focus on what the characters can do individually within the overall battles being fought. The players will find the game unrealistic, boring and unchallenging if they are able to single-handedly turn the tide of a war against an entire army of orcs and goblins.

3. Break down large-scale combat into single rounds, and have important events occur in predetermined rounds. While the party is busy fighting off a wave of gnoll invaders at the east side of the town for the first five rounds of combat, have a unit of bugbears break down the south gate and start lighting houses on fire at the beginning of the sixth round. Perhaps on the 10th round a goblin sapper digs up into a house's basement, letting other enemies in, and on the 20th round a group of villagers are cornered by the invading host and will have to be rescued before the group can resume fighting other enemies.

4. Remember to use the surrounding environment appropriately, and encourage the players to do so also. While simple-minded goblins will waste time trying to chase down cats or grab frying pans to use as improvised weapons, a battle-hardened group of mercenaries may take hostages, throw torches at barrels of explosive material or dam up a river to cut off a city's water supply.

5. Have specific victory and defeat conditions set before the battle begins, and stick to them, even if they don't work out to the players' benefit. If the characters are unable to prevent the church from being set aflame, allow the villagers to be killed, and do not repair the breach in the town's walls should the battle be lost and the characters forced to retreat.

6. Allow the party plenty of time to role-play in between large-scale conflicts, or the game may become stale. It's better if the characters can get to know the townspeople they are defending, or become acquainted with the soldiers in the army they have joined, so that they have more of a motivation to fight.

Tags: Dungeons Dragons, Combat Style, Combat Style Dungeons, Dragons Campaign, Dungeons Dragons Campaign, Mass Combat

Select The Right Height For Tv Consoles

Consoles should hold the TV at a height that makes it comfortable to view by the entire family.

A TV console provides a stand for the television and helps keep wires and any associated electronic equipment neat and tidy. Consoles come in different heights and it's important to choose one that allows the television to be viewed comfortably. To avoid neck strain, the center of the TV should be roughly at eye level.

Instructions

1. Measure the distance between the floor and all the seats from which the TV will be watched. Add the measurements together and divide this number by the number of seats. This will provide an average seat height.

2. Ask each member of the household to sit on a hard seat. Measure the distance between the top of the seat and their eyes. It's best if they don't sit up perfectly straight as most people fail to adopt this posture when watching TV. Add these figures together and divide the result by the number of people measured.

3. Add the figures from step 1 and 2 and divide by two. This provides the average viewing height for the household.

4. Measure the height of the TV from the bottom edge to the center of the screen.

5. Subtract the measurement from step 4 from the total you arrived at in step 3. The result is the ideal height for the TV console.

Tags: distance between, from step, Measure distance, Measure distance between, together divide

Sign Up For A Yahoo! Email Account

Sign Up for a Yahoo! Email Account

Yahoo! Mail offers users a free email account that is accessible from desktop and laptop computers, as well as smartphones and other mobile devices. With unlimited storage, spam filters and a virus scanner, Yahoo! Mail became the second largest email provider on the Web in 2010.

Instructions

1. Navigate to the Yahoo! Mail login page in any browser.

2. Under the sign-in area in the top-left corner of the screen, click "Sign Up."

3. Fill out the sign-up form with your name, gender, birth date, country and postal code.

4. Choose an ID name from the suggestions listed. If you don't like the suggestions, type in an alternate. Yahoo! checks to see if that ID is taken. If it is, add a number or letter or choose a completely different ID. Once the ID name is chosen, enter a password and retype the password.

5. Give Yahoo! an alternate email in case you forget your ID or password. Choose a security question and answer when prompted to do so.

6. Type in the code that is at the bottom of the screen and check the "Agree" button after you have read the terms of service and privacy policy. Click "Create My Account" at the bottom.

7. Congratulations, you have a Yahoo! Mail account. Yahoo displays a page that shows your account details and sends a confirming email to your alternate email address. You are redirected to your inbox page, where you can personalize options for your account.

Tags: Yahoo Mail, alternate email, Sign Yahoo, Sign Yahoo Email, Yahoo Email, Yahoo Email Account

Shrink Your Waist Whittle Your Middle

Get the Small Waist You've Always Wanted!

A small waist is one of things we all want but don't seem to know get. Many of us can diet down and work out until we've reached a satisfactory circumference, but when we assess our progress, we still don't have that small waist we've been working for - why?

Most people do not properly train their transverse abdominals (the transverse abdominals are the deep muscle layer that wraps your body like a corset), nor do they know the tricks and tips that will help them maximize their efforts toward a small waistline.

Instructions

1. First of all, and just like any other physical fitness program - excess fat around the middle is a problem. So if you're still eating junk and slighting yourself valuable nutrition, you're likely not going to see the results you're hoping for.

That said, let's move on. If you're noticing changes in your shape, but you think your waist could be smaller, consider your abdominal workout. The standard crunch and the regular situp are great exercises and you should keep doing them- but they DON'T maximize your abdominal workout, nor do they adequately work the transverse abdominals. You will need to alter your routine to include exercises that maximize your internal corset.

2. Try:

Pelvic Tilts - Lay on your back on the floor or a mat. Lift your knees to about 90 degrees while keeping your feet flat on the floor. Raise only your pelvis, keeping your lower back on the ground. Hold it for three or four seconds and lower it again. Repeat for two or three sets - depending on your level of fitness.

The Crunch-less Crunch (aka Stomach Vacuum)- This one is great because you can do it any time and anywhere ... basically you're going to pull your belly button toward your spine. Sit up straight and concentrate on drawing in the part of your stomach that is just below the belly button - continue to draw yourself in until you feel your belly button being pulled toward your spine. Relax and repeat as many times as you can. You can do this exercise standing, but because it tends to take practice - you should start in a sitting or lying position (if you do this lying down, bend your knees and keep your feet on the floor).

Scissor Kicks- While lying on the floor place your hands under your tush. Keep your back pressed against the floor. Slowly raise one leg to a height of about one foot from the floor, then slowly lower it back. As your lower one leg, raise the other. Like scissors cutting the air. Repeat this motion for an entire set. Control is important, don't allow momentum to increase rapidly. Your upper body should remain on the floor through the complete exercise.

Oblique Bridge and Standard Plank- Lie on your side while holding your upper body off the ground with your elbow. Keeping your legs together, raise your midsection off the floor ... your torso should be at about a 45 degree angle from the floor, your feet and elbow being the only points touching the floor. Keep your body as straight as possible - Hold for a count of ten (if you can) lower yourself and repeat until you've done three on each side. After you've done this, roll onto your stomach and hold your upper body off the ground with both elbows. Position your feet as though you were about to do a pushup (toes on the floor) and lift your torso off the ground, again to a straight 45 degree angle. Hold for a count of ten and repeat three times if you can. (This little series will rock your world!)

3. In addition to these basic exercises, there are some additional tips for whittling your waist. (This is great for women who have had children and have stretched or separated abdominals), get a sheet or long blanket. In my experience, the standard beach towel is not big enough. You need a long, wide strip of fabric. Hold the fabric behind your body as if you were going to use it as a belt, then lie on the floor. Cross the fabric in front of you as if you were wrapping yourself in it. You will be holding the left side of the fabric in your right hand and the right side of the fabric in your left hand. Pull the fabric tight around your middle as if you were tightening a corset and slowly lift your head off the floor to engage your abdominals. Do not bend your legs. This exercise is hard to visualize, but it works. Basically, you're pulling your rectus abdominals back together and tightening them at the same time.

4. One more trick is to actually wear a corset or a body shaper as often as possible. It seems nutty, but it actually will help your body "remember" a naturally small waist. Because we have no ribs around the belly, and we eat so much we stretch it all out, wearing a compression garment can help push all that back where it belongs and can even put some pressure on your stomach that will help you feel full faster during meals.

5. Treat your skin well, take your supplements, and follow a regimented abdominal routine ... also, you might consider trying to tan this area, either naturally in the sun (my favorite method), tanning bed, or with a sunless tanner. A sun kissed skin tone will make your waist appear smaller even before you've done the work to get it there!

Remember, a small waist isn't just for the ladies - these exercises are very beneficial for men too ... they will help improve posture and ease back pain in addition to creating that torso we all want!

Tags: will help, your body, your feet, belly button, transverse abdominals, upper body, your stomach