Run A Gas Station Business

Gas stations help to keep the world mobile.

The gas station business is extraordinarily competitive. Business owners that select an excellent location and run an inviting convenience store, car wash or auto mechanic shop can turn a steady profit. As with any business, gas stations have some complexities, including environmental issues related to gasoline storage, that make it challenging. In addition, profit margins on gasoline can be less than 10 percent, making it important to develop alternative revenue streams.

Instructions

1. Find a gas station to purchase, or select a location on which to build your own. Decide between running a station through a franchise - allowing you to sell gasoline branded by a major oil company - or running an independent station. Be aware that brand stations charge more for gasoline, but provide preferred contracts with franchisees. Note that independent owners can access lower gasoline prices, but must use their own brand name when selling.

2. Evaluate the station or location for viability. Estimate the number of cars that pass a potential location during a day, paying particular attention to rush hours. Use that estimate to compare alternative locations. Request all accounting statements and contact the local bureau of watershed management or similar agency for information on area contamination. Find out how the area is zoned as gas stations are often banned from residential and commercially zoned areas due to pollution and traffic issues. Regulations differ among municipalities.

3. Create a business plan, even if you're taking over an existing location. Note that gas stations usually make the majority of revenue from convenience stores, maintenance shops, car washes and other similar businesses with higher profit margins. Consider as many alternative sources of revenue as possible as gasoline can primarily be a draw to get customers interested in other products.

4. Purchase the gas station or the land on which to build it. If you can't afford to buy it outright, find partners to invest in the project in return for an equity stake, or consider a business loan. The relatively low profit margin of gas stations tend to make it more sensible to fund in cash, however.

5. Negotiate deals with gasoline suppliers and assorted side businesses. As a franchisee, that process is relatively simple; independent owners need to take a broader look at the selections available. Be aware that gas station owners have a relatively weak negotiating position, however, as any one gas station only makes up a tiny percentage of the business that an oil company does. Owners that possess a wider network of stations often have the clout to negotiate lower prices and benefit from higher profit margins.

Tags: profit margins, aware that, higher profit, higher profit margins, independent owners, Note that

Record Your Voice Over A Beat On Windows Vista

Microphones can be plugged into PCs for recording purposes.

Windows Vista does not come preloaded with music editing software. There are several third-party software options available on the Internet that enable users to record their voices over music and beats on the computer. Once software is installed, a microphone must be enabled to record your voice over a beat.

Instructions

AVS Audio Editor

1. Download AVS Audio Editor.

2. Install AVS Audio Editor. Double click the installation file and follow the instructions on the screen.

3. Turn on the Microphone. If there is no built in microphone, plug an external microphone into the "line in" port. This port is usually near the headphones and speaker output ports. Right click the microphone icon and ensure that the microphone is not muted. Adjust the volume to taste.

4. Launch AVS Audio Editor. Click "Start," "All Programs," "AVS Software," "AVS Audio Editor."

5. Click "File," "Open," then navigate to a music file that holds the beat.

6. Record your voice over the beat by clicking the record button then the play button. The program will record the beat and any noise picked up by the microphone into a new track.

7. Save the new track by clicking "File," "Save," give the track a name, then click "Save."

Movavi AudioSuite

8. Download Movavi AudioSuite.

9. Install Movavi AudioSuite. Double click the installation file and follow the instructions on the screen.

10. Turn on the Microphone. If there is no built in microphone, plug an external microphone into the "line in" port. This port is usually near the headphones and speaker output ports. Right click the microphone icon and ensure that the microphone is not muted. Adjust the volume to taste.

11. Launch Movavi Audio Suite by clicking "Start," "All Programs," "Movavi Software," "Movavi Audio Suite."

12. Click "File," "Open," then navigate to a music file that holds the beat.

13. Record your voice over the beat by clicking the record button then the play button. The program will record the beat and any noise picked up by the microphone into a new track.

14. Save the new track by clicking "File," "Save," give the track a name, then click "Save."

AV Music Morpher Gold

15. Download AV Music Morpher Gold.

16. Install AV Music Morpher Gold. Double click the installation file and follow the instructions on the screen.

17.Turn on the Microphone. If there is no built in microphone, plug an external microphone into the "line in" port. This port is usually near the headphones and speaker output ports. Right click the microphone icon and ensure that the microphone is not muted. Adjust the volume to taste.

18. Launch AV Music Morpher Gold by clicking "Start," "All Programs," "AV Software," "AV Music Morpher Gold."

19. Click "File," "Open," then navigate to a music file that holds the beat.

20. Record your voice over the beat by clicking the record button then the play button. The program will record the beat and any noise picked up by the microphone into a new track.

21. Save the new track by clicking "File," "Save," give the track a name, then click "Save."

Tags: microphone into, Audio Editor, Morpher Gold, Music Morpher, Music Morpher Gold, voice over beat, your voice

Match Intake Runner Size

No matter what your size, calculate the proper amount of calories for fueling up.

Runners come in all shapes and sizes. As mileage increases, more calories are burned, leaving your body hungry for fuel. Human beings require a few things to operate effectively, one of them being calories. Depending on your gender and body mass, the amount of calories needed to continuously fuel your athletic and daily endeavors can be calculated in a few short steps. Performing the proper calculations for caloric intake will allow for adequate energy sources, no matter what your running distance is.

Instructions

1. Weigh yourself on a scale in kilograms to calculate your resting metabolic rate (RMR). According to the Marquette General Health System's Bariatric and Metabolic Center, RMR can be defined as "a measure of the number of calories your body needs just to stay alive." Depending on your gender, age and body weight (in kg), you can use the following formulas to determine RMR:

Females:

10-18 years: (Body weight in kg x 12.2) + 746

19-30 years: (Body weight in kg x 14.7) + 496

31-60 years: (Body weight in kg x 8.7) + 829

Males:

10-18 years: (Body weight in kg x 17.5) + 651

19-30 years: (Body weight in kg x 15.3) + 679

31-60 years: (Body weight in kg x 11.6) + 879

2. Determine your level of activity from one of the following options: very little or no exercise, moderately active or very active. Once an activity level is determined, multiply your RMR from Step 2 by one of the following variables: 1.4 for very little or no exercise, 1.7 for moderate activity and 2.0 for a very active lifestyle. This will leave you with a calorie need for your lifestyle, including activity.

3. Calculate a rough estimate of calories burned through weekly running. According to Trevor Bedding, a sports nutritionist and contributor to Runner's World UK, every mile can be estimated at 100 calories burned. If you use a heart rate monitor that calculates calories burned per session, use those numbers instead.

4. Divide your total number of calories per week by 7 to get a daily average of calories burned through running. Again, if you keep track of your workouts in a log based on heart rate monitor calorie expenditure, use those daily numbers instead.

5. Add the two numbers from Step 3 and Step 5 to determine how many calories you need to maintain your current body weight (in kilograms) and activity level.

Tags: years Body, years Body weight, calories burned, Body weight, Body weight, 10-18 years

Prevent Leg Cramps In Athletes

Prevent Leg Cramps in Athletes

Leg cramps can cripple an athlete and keep her from performing during a sporting event. Prevention of leg cramps in athletes is essential to the process of training and critical to performing at peak potential. There are many different ways to prevent leg cramps in athletes, allowing them to get the most out of their body.

Instructions

1. Drink plenty of fluids to keep the body hydrated. Athletes need to constantly drink fluids that will replenish their electrolytes, as well as keep them hydrated. Drinking water or sports drinks such as Powerade or Gatorade will restore some of the electrolytes and moisture spent during training and ward off leg cramps.

2. Consume the proper nutrients to fortify the body. As an athlete, nutrition should be a high priority during training. Eat the proper nutrients that allow your body to replenish potassium, calcium and magnesium. These nutrients can be found in bananas, oranges, potatoes with the skin, beans, whole grains, leafy green vegetables, nuts and milk. These foods will help athletes prevent leg cramps.

3. Rub away the pain on a consistent basis. Massage helps your leg muscles recuperate faster and helps prevent cramping in your legs. Whether an athlete's choice is to use an electric massager, hand massage himself or go to a professional, massage stimulates blood flow to the leg muscles and relaxes them. Massage is most beneficial after exercise.

4. Avoid over-training or straining the leg muscles. The Olympics have shown us many runners and athletes who have lost a competition because of leg cramps. Over-training your muscles can stress them unnecessarily, increasing the chances of leg cramps and injury. While workouts and training should always be challenging, know your limits.

5. Stretch first. Stretching before you exercise helps warm up the leg muscles properly. Warm-ups and stretches for about 10 minutes before you exercise will help to avoid cramps by stimulating blood flow to local muscle areas such as the calf, quadriceps, hamstring and buttock. Stretches are especially important for an athlete who does sprints or long distance running.

Tags: before exercise, blood flow, during training, Prevent Cramps Athletes, proper nutrients

Pollinate Bell Pepper

Bell peppers may be green, red, yellow or even purple when ripe.

Bell peppers are a standard ingredient in many recipes, and can be picked and eaten while still green, or allowed to mature to a sweeter flavor as they reach a varieties of colors, depending on cultivar. Peppers are self-pollinating plants, which means that they usually do not need help. However, if the plant is grown indoors without any gentle breeze to shake the pollen loose, or bees to assist, the bell pepper plant may need some help in moving pollen from one flower to another. Does this Spark an idea?

Instructions

1. Set the temperature of the heating mat to between 70 and 80 degrees Fahrenheit. This is the optimal temperature for bells.

2. Dab a cotton-tipped swab into the center of a flower, being careful to press only gently.

3. Move the swab to another flower and repeat the dab.

4. Continue to move to all the flowers on the plant until all are complete. New flowers are generated daily so repeat the entire process every few days. You only have to do a flower once so you can skip any that have previously been touched by the cotton swab.

Tags: Bell peppers

Run Farther & Faster

Endurance is the key to running farther and faster.

The key to running farther and faster is endurance. Two types of endurance are aerobic (that is, cardiovascular; the need for oxygen to produce energy), which involves the heart and lungs, and anaerobic, which is the muscle's ability to produce its own energy without oxygen. Increasing your endurance means overcoming "the wall"--the mental or physical limit. Many runners hit the wall when they feel fatigue. Fatigue is caused by a buildup of carbon dioxide (a by-product of anaerobic metabolism) and/or lactic acid (the by-product of aerobic metabolism). In order to train your body to run farther and faster, you have to increase your aerobic and anaerobic endurance.

Instructions

1. Warm-up and stretch before every workout. Warm up your body by taking a brisk five-minute walk or doing 15 to 20 jumping jacks. Stretch your muscles, especially leg muscles--hold each stretch position for 30 to 60 seconds.

2. Drink water throughout the day. Eight cups is recommended for daily activity; however, a gallon of water is best for endurance training.

3. Take a daily multivitamin to ensure your body is receiving all of the necessary vitamins and minerals needed to function properly. For example, minerals such as potassium, calcium and magnesium all play a vital part in muscle contraction, while vitamins such as B12 increase the speed in which the brain can tell your muscles to move. Most of these essential vitamins and minerals can be found in many over-the-counter daily multivitamins.

4. Run faster by increasing your anaerobic endurance. High-intensity interval training such as circuit and sprint training helps to increase your muscles' tolerance of high lactic acid levels, helping to prevent fatigue.

5. Run farther by increasing your aerobic endurance. Aerobic exercises, also known as cardio, are low-intensity prolonged training activities, such as jumping rope, swimming and weight lifting. These activities train your body to intake and use oxygen effectively during physical strain. This is done by training the heart to pump more efficiently and stretching your diaphragm to allow the lungs more space to expand and take in oxygen.

6. Practice good form and technique. Run looking ahead and not down at your feet; this misaligns your spine and will cause your back to hurt. Keep your shoulders low and loose. Your arms should swing forward and back; don't allow them to cross the body and do not run with clenched fists (this causes muscle tension). Maintain proper posture by keeping your hips and back aligned. When running, land lightly on the ball of your foot and push off with your toes--you should feel your calf muscle propel you forward with each step.

7. Focus on taking slow, deep breaths from the diaphragm. This helps the lungs take in as much oxygen as possible. You naturally breathe with your chest, but this shallow breathing is only functional for moderate activities. Breath through your nose and mouth, allowing the belly and chest to expand with every breath. Use the 3:2 ratio, which involves starting your inhale on the left foot and continuing to inhale while the right then left foot strike the ground--a total of three steps. Exhale when the right foot strikes the ground and continue to exhale until the left foot strikes the ground--a total of two steps. Also, exhale forcefully if you begin to feel air deprived; this forces built-up CO2 out of the body, allowing more room for air.

8. Focus mentally. Set mental short- and long-term goals during your run. For example, a short-term goal may be to push yourself to run to the next stop sign, and once that's achieved, then to the next stop sign. A long-term goal may be to maintain or increase your speed for the next three stop signs. Listening to music that matches your pace helps your body and breathing settle into a rhythm.

Tags: your body, farther faster, increase your, left foot, your muscles, anaerobic endurance, foot strikes

Raise Money For A Wedding

Raise Money for a Wedding

It's easy to dream about the perfect storybook wedding, complete with all the elegant trimmings. It's not so easy to figure out how you're going to pull it off on a limited budget. While some couples rely on financial help from their parents, others are financing the wedding on their own. Planning a beautiful yet affordable wedding starts with knowing how you are going to pay for the big day.

Instructions

Wedding Planning Considerations

1. Be realistic. Before you make any plans for the wedding, consider your existing budget and figure out exactly what you can afford versus what you want. A gorgeous, exorbitant wedding day can lead to financial and relationship struggles down the road.

2. Consider all the elements of the occasion, including venues, invitations, reception food, attire and all the small touches you might want. Find affordable options for the extravagant details and create your wedding budget.

3. Give yourselves time to raise the money for your wedding. The longer you have to work on meeting your budget, the less stress and anxiety you will have and the more poor financial decisions you may avoid. Depending upon the scale of the wedding plan, consider setting the date at least one year in the future.

Raising Money for the Wedding

4. Set up a wedding savings fund. Direct all money saved for the wedding into an interest-bearing money market savings account. Research interest rates at sites like Bankrate.com to find the best account for your needs.

5. Take a part-time job, if you have extra time. Whether it be delivering pizza on the weekend or doing freelance writing online, the extra cash can be funneled directly into your wedding savings fund.

6. Sell your stuff. There's no better way to start a new life together than by getting rid of the clutter. Hold garage sales, sell things on eBay or Craigslist, or take your things to a local consignment shop.

7. Ask for cash in lieu of gifts from guests. While etiquette frowns on direct requests for any kind of gift, you can enlist the help of family and friends to spread the word about your desires. Consider setting up a wedding webpage, on a site such as eWedding.com, where guests can view details about your wedding and things that you want and need for your new life together.

8. Consider a wedding loan or credit cards as a last resort. If you stick to a reasonable budget but still don't have all the cash necessary to make ends meet, wedding loans and credit cards are viable options. Be sure to determine how much debt you want to get into before committing to these financial tools.

Tags: your wedding, Money Wedding, about your, credit cards, life together, Raise Money

Pack & Ship Sunglasses

Use bubble wrap to prepare sunglasses for shipment.

There are times when it is necessary to ship sunglasses through regular mail or specialized delivery. A return to the manufacturer for repair or to someone as a gift are two situations that involve shipping. The fragile nature of sunglasses requires that special care be taken to properly wrap and pack them so they arrive undamaged. Basic packing supplies are used to prepare the sunglasses for shipment.

Instructions

1. Insert the sunglasses in the protective cloth sack in which they came, and then in the case provided by the manufacturer. Use the sack and case if they're provided. Otherwise, insert the sunglasses in a clean sock to protect the lenses.

2. Wrap the encased sunglasses with bubble wrap. Create several layers of bubble wrap around the sunglasses for padding. Tape the bubble wrap with packing tape.

3. Assemble a small shipping box. Follow the directions on the box to fold it into shape. Secure the box with packing tape and leave one end open.

4. Place the wrapped sunglasses in the box and check for excess space. Remove the sunglasses, add packing peanuts or extra bubble wrap to take up space and place the sunglasses back in the box.

5. Add more peanuts or bubble wrap on top of the wrapped sunglasses for protection and seal the box securely with packing tape.

Tags: bubble wrap, packing tape, with packing, with packing tape, prepare sunglasses, prepare sunglasses shipment

Plant Grass Before A Heavy Rain

Replenish your grass by planting seed just before it rains.

If you need to plant grass seed, whether you are trying to make your lawn look nicer or replanting a bare spot of your yard, before a heavy rain is the best time to sow. You have to be careful because heavy rains can wash away the tiny grass seeds. A little preparation will help keep the grass seed in place, giving it a chance to germinate and eventually giving you healthy-looking grass. Does this Spark an idea?

Instructions

1. Prepare the bare area of your yard before planting your grass seed. Turn the soil over using a shovel.

2. Rake through the soil to remove any large lumps or rocks. Make the soil as smooth as possible. Loosen it to a depth of about 1 inch to allow the seed to take root easily.

3. Mix some grass seed into your loose soil or compost. Use 2 parts soil to 1 part seed. Mix well so that the seed is thoroughly incorporated into the soil.

4. Moisten the soil with just enough water to make the grass seed stick to the soil, but make sure the mixture is still fairly loose so you can easily spread it around.

5. Spread the seed and soil mixture in a thin, even layer where you want to plant new grass.

6. Cover any areas where you put the soil and grass seed mixture to help hold the seed and soil in place and to keep torrential rains from washing the seed away, but still allowing the seed to get the necessary moisture needed for germination.

Tags: grass seed, your yard before, plant grass, seed soil, yard before

Overcome Depression After A Break Up

Overcome Depression After a Break Up

Depression after a breakup is common in the dating world. Depression can have many adverse affects on your health, like the lowered ability to process information, inability to focus and abnormal sleeping patterns. There are several ways to overcome depression after a breakup.

Instructions

1. Seek closure from your previous relationship. Closure can come through having a discussion with your ex, or simply identifying why the relationship did not work. Try not to focus on the often painful "why" of the breakup.

2. Occupy yourself by doing activities that you enjoy. Exploring your hobbies will give you a sense of accomplishment and distract you from your sorrows.

3. Get some fresh air, and plenty of rest. Go out for a walk and exercise to clear your head. Activities that require you to lift weight can help induce sleep. Good rest will help you feel and look better.

4. Prop yourself up with good friends. Having a healthy support system is important when getting over the depression of a breakup.

5. Visit a counselor. Find a good therapist, counselor or religious advisor with whom you can unload your emotional burden. Talking to a professional may also yield helpful advice for future relationships.

Tags: After Break, after breakup, Depression After, Depression After Break, from your

Read Elevation Maps

Elevation maps can help you determine what you need for your trip in the great outdoors.

Reading a topographical map and learning decipher elevations are essential skills that will come in handy when you are exploring an unfamiliar area. Whether you're hiking, mountain biking or even looking for a ghost town, learning topographical elements on a map will help you determine the time, equipment, and level of fitness you need to achieve your exploratory goals. Elevation maps aren't hard to understand, and learning read them usually takes only a few minutes.

Instructions

1. Examine your map and learn a bit about the terrain's layout in regard to cities and structures such as highways. This will help you understand the area a bit better. Then move on to learning about the elevation.

2. Look at the map's contours and lines and see how they form sections. These sections indicate specific elevations. The colors within the sections denote a particular elevation. Take note of patterns that form smaller and smaller sections; these indicate a steep change in elevation.

3. Examine the key for the map. Each color will have a corresponding height that is indicated in the key. For instance, the color green on the map may indicate heights between 1,000 and 1,500 feet. Purple may indicate 3,000 feet and above. You'll find these keys easy to read.

4. Remember that all elevations listed on an elevation map indicate the number of feet above sea level, which is represented by "0." Any area whose elevation is indicated with a negative number is below sea level. Although you won't see many areas that are below sea level far from large bodies of water, you can see them in a few select areas of the United States, such as New Orleans and Death Valley, Calif. You'll see similar low elevations in the Netherlands, where much of the land area has have been formed by draining the sea bed and building dikes and levees to hold back the water.

Tags: below level, Elevation maps, feet above, help determine, will help

Make Windows Xp Run Faster

Windows disk utilities

There are a few ways to make Windows XP run faster. This includes ensuring that your system has the latest updates, unnecessary applications are turned off, your hard drive is defragmented and you have adequate RAM. Taking these steps will accelerate your computer.

Instructions

1. Step 1

Make sure that your computer has the latest updates from Windows. To do so, open Internet explorer. Select "Windows Update" from the "Tools" menu. Install all essential updates to ensure that your security settings are secure.

2. Step 2

Get rid of the visual effect. To do so, right-click on the desktop and select "Properties" from the pop-up menu. The Display Properties dialog appears. Select the "Appearance" tab. In the drop-down box under "Windows and buttons," select "Windows Classic style." It will make Windows XP a little less pretty, but your computer will experience a performance boost.

3. Step 3

Turn off the Windows XP Indexing Service. Indexing Service runs in the background and uses lots of memory, but you don't need it. To turn it off, navigate to the "Start" menu and select "Computer." Press the "Ctrl" and "E" keys simultaneously. The Search dialog appears. Click the "Change Preferences" link in the left pane. Click "Without Indexing Service." Click "No, do not enable Indexing Service." Click "OK."

4. Step 4

Examine what programs are running in the background by looking at the bottom right of the taskbar. Close unnecessary programs. Don't let infrequently used programs automatically start when Windows boots. To do this, log in to an administrator account, navigate to the "Start" menu and select "Run." In the Run dialog, type "msconfig" (without quotes) and click "OK." Click the "Startup" tab and scroll through the programs that start when Windows XP boots. Uncheck programs that aren't needed at startup, such as programs that automatically check for updates. This will make Windows XP faster.

5. Step 5

Defragment your hard drive regularly. This makes Windows XP faster because the hard drive will read and write faster. In addition, delete unused or unwanted files and programs. They are just wasting hard drive space.

6. Step 6

Get rid of temporary files. To do this, navigate to the "Start" menu and select "My Computer." In the Properties dialog, click the "Disk Cleanup" button. The computer will scan your hard drive. After the scan is complete, click "OK" to remove the detected temporary files.

7. Step 7

Get more RAM. RAM is easy to install in computers and it is pretty cheap. Figure out how much you have now and increase it. RAM modules usually must be installed in pairs and must be compatible with your motherboard. Therefore, refer to the RAM supplier or motherboard manufacturer for assistance. If you can, install 2 gigabytes RAM to make Windows XP faster.

Tags: hard drive, Indexing Service, make Windows, menu select, navigate Start, navigate Start menu

Open A Medical Uniform Business

Employees in hospitals, clinics, doctors offices and labs may be required to wear a uniform to work. For various types of medical employees, such as therapists, technicians and nurses, scrubs or lab coats are their uniform choice. Since many department stores and clothing shops don't sell scrubs, many hospital employees get their uniforms from medical uniform businesses. When opening a medical uniform business, it's important to develop a plan to increase the chances of success. Follow the steps below to get started.

Instructions

1. Determine the line of products and brands that will be sold. Research what brands are the most popular. Consider carrying brands such as Dickies, Cherokee and Peaches Uniforms.

2. Get with the times. Scrubs have come a long way. They come in various styles, from pinstripes to denim. Although traditional solid colored scrubs and white lab coats may still be the choice for some, having a variety of the trendiest choices in stock may increase the diversity of customers.

3. Expand your products. Although uniforms may be the highest selling item in a medical uniform business, consider selling other items. Make the store a one-stop shop for all accessories. For example, consider selling footwear and accessories for hospital employees, as well as nursing kits, EMT supplies and stethoscopes.

4. Take your business to the customers. Since a large number of customers are hospital employees, bring scrubs right to the hospital. Call hospitals in your area and ask if an onsite scrub sale is possible. Many hospitals will allow a uniform business to set up shop for a day or two in a cafeteria or conference room. This is convenient for employees and provides a business with customers.

5. Develop a catalog and online ordering. Many businesses have an online store in addition to a store at a particular location. An online store will allow you to reach more customers and make it more convenient for shoppers. Create an attractive, secure and easy-to-navigate website, where customers can select and order uniforms online.

6. Advertise in specialty publications. Target your advertising dollar by running ads in publications for health care workers. Magazines and newspapers are available at the national and regional level geared toward nurses, emergency medical technicians, therapists, lab technicians and other health workers who need medical uniforms.

7. Contact local hospitals to obtain a contract for a bulk order. Many hospitals provide scrubs for some of their employees and will need to buy a large amount of uniforms. Contact the hospital's purchasing department to determine bid on a contract.

Tags: hospital employees, medical uniform, uniform business, consider selling, Many hospitals, medical uniform business

Run Using Jeff Galloway'S Run/Walk/Run Training Method

You can learn to run a marathon injury-free with Jeff Galloway's Run/Walk/Run training program.

Fewer than 1 percent of Americans can claim to have completed a marathon. The training for a marathon can be quite extensive because it can take months to properly prepare for 26.2 miles of running. However, Jeff Galloway is an experienced marathon runner who teaches marathon wannabes run a marathon injury-free using his Run/Walk/Run training program.

Instructions

1. Set up your running schedule. You will want to run two times a week for about 30 minutes and schedule one day (typically a weekend) for a longer run, going for distance rather than time. Work your long runs up to the distance that you need to run for your final race, and schedule about six months of preparation time for a marathon, four months for a half-marathon and two for a 10K.

2. Determine your goal time for completing your chosen race. Consider the distance of your "final race" (10K, half-marathon or marathon) and divide the time by the number of miles to determine your goal race pace. For example, if you are running six miles, and want to do so in an hour or less, then you will want to run a goal pace of a 10-minute mile.

3. Determine the Run/Walk/Run ratio that will work for you by using the chart below:

Min/Mile Run/Walk Ratio

8 min/mile 4 minutes/35 seconds

9 min/mile 4 minutes/1 minute

10 min/mile 3 minutes/1 minute

11 min/mile 2.5 minutes/1 minute

12 min/mile 2 minutes/1 minute

13 min/mile 1 minute/1 minute

14 min/mile 30 seconds/30 seconds

15 min/mile 30 seconds/45 seconds

16 min/mile 30 seconds/60 seconds

4. Utilize the Run/Walk/Run schedule referenced by the above chart. To meet your approximate race time, you will want to run for the suggested time, and then walk for the suggested time. Use a stop watch during your runs to time the segments.

Tags: mile minutes, minute mile, mile minutes minute, minutes minute, minutes minute mile, Jeff Galloway, mile seconds

Potty Train A Puppy In Winter

The older the puppy, the longer he will be able to hold his bladder.

Shorter and more frequent outside visits are necessary while potty training a puppy during the winter, because puppies can only be in cold temperatures for a few minutes at a time. The training process may take a few weeks, and your puppy may have accidents along the way, but soon she will understand what is expected of her and will develop her own style to let you know when she needs to go outside to relieve herself.

Instructions

Winter Housebreaking Instructions

1. Provide warmth for your puppy while potty training during cold winter months. If it is cold enough for you to need a jacket, he will need a dog sweater; especially if he is a small breed.

2. Keep your puppy safe with a leash whenever you take her outside. A young dog becomes easily distracted and may wander off when excited by a new sight or sound.

3. Shovel snow from the spot where you want your puppy to relieve himself. The spot should be near the door. Be consistent; take him to the same place each time.

4. Take your puppy outside approximately every two hours until she learns to let you know when she needs to go potty. Go outside with your puppy to witness her relieving herself, then praise her with encouraging words ("good girl").

5. Wipe your wet puppy's feet and coat with a towel after returning inside.

6. Leave newspapers by the door for your puppy to relieve himself during extreme weather conditions.

Tags: your puppy, know when, know when needs, potty training, puppy relieve, puppy relieve himself, relieve himself

Reduce Prerace Running Anxiety

Managing anxiety at the start line is good race strategy.

Pre-race nervousness is normal. There may be something personal at stake. You might be trying to win prize money or team points --- or simply trying to prove to yourself that you can compete. Nervousness indicates that you have invested effort and expectation into your running. However, when pre-race anxiety prevents you from breathing properly or relaxing, you should find methods to calm yourself. As evident in a 1999 study published in Medicine & Science in Sports & Exercise, titled "Biofeedback and Relaxation Techniques Improve Running Economy in Sub-elite Long Distance Runners," your running performance will benefit from reduced anxiety.

Instructions

1. Close your eyes. Even the most laconic athletes can be affected by what they see just before running a race. Fellow runners, rivals, race-clocks --- these images can stimulate feelings not present away from the race course, and if you are a runner who enters into nervous overdrive at the race site, you must learn to disengage. Closing your eyes reduces visual stimulation and quiets nervous energy, so find a moment to stand still --- even among the crowds at the starting line --- and relax into a pose of listening instead. This tricks your mind into "focusing" on your other senses.

2. Belly-breathe. You do not actually breathe with your abdomen but you do adjust your inhale and exhale patterns to accentuate your diaphragm's role in breathing. Pretend the air you breathe in is dropping deep into your belly, and actually push your belly outwards as you inhale. Pull it inwards as you exhale. This exaggerated breathing relaxes your stomach muscles and allows your diaphragm to move freely, calming your entire upper body.

3. Tense and relax your entire body. By intentionally contracting a muscle that is already tense, you can interrupt its clenched state; think of it as jolting it out of its pre-race stupor. Just prior to the race, devote one minute --- working upwards from your toes to your neck --- to isolate a muscle or muscle group and contract it for two to three seconds, release it quickly and completely, and move up to the next muscle. You can, of course, control the duration and intensity according to the timing of the start of the race; this gives your mind a beneficial pre-race task.

4. Run in place. If you are the type of runner who relies on physical activity to dispel anxiety, be cautious. You don't want to use up all your energy trying to control your pre-race jitters. Sometimes all you need to do is run in place. Most important, keep your movements small and bouncy, not deep and heavy. Stay light on your toes and keep your gaze toward the ground to help reduce visual stimulation. Running in place, which keeps your muscles loose, warm and physiologically ready for action, might be your most effective method for dispelling pre-race anxiety.

Tags: into your, keep your, pre-race anxiety, visual stimulation, your belly, your diaphragm, your entire

Pack For Labor And Delivery

Pack for Labor and Delivery

You have made it through nine months of pregnancy. You are probably anxiously waiting for the moment when your little one decides to make his arrival into the world. You are most likely prepared for your baby's arrival, but are you packed for the hospital? It is a good idea to pack for labor and delivery a few weeks before your due date.

Instructions

1. Pack items that will help you relax in the delivery room. You may want to bring massage lotion or back massagers that your partner can use to make you more comfortable. Soft music either in a CD player or on an iPod can help you stay relaxed as well.

2. Remember to bring a camera or video camera to capture this special time. Assign someone to be in charge of taking photos or filming the labor.

3. Bring items that will help you be comfortable after delivery. Bring your own front closing nightgown, your robe and slippers. You may want to also pack your own pillow.

4. Take an outfit for the trip home. Remember that you will not fit into your pre-pregnancy clothes for a while. Bring an outfit that is loose and comfortable.

5. Include a nursing bra if you plan on breastfeeding. You may also want to bring a nursing pillow.

6. Place your toiletries in your suitcase, including a toothbrush, toothpaste, soap, deodorant and a hairbrush. Granted you won't feel like brushing your hair immediately but think about the pictures of the new baby and her mother.

Tags: that will, items that, items that will, Pack Labor, that will help, want bring, will help

Run A Faster 100 Meter Sprint

Aspiring sprinters have various ways to increase their speed and endurance over the 100 meter distance. Most of them involve different types of training methods but some are technical aspects of sprinting that are important if a sprinter is to have good form, which is crucial to developing speed. It is possible to be able to sprint faster for 100 meters, but it is not going to come without hard work and dedication.

Instructions

1. Avoid overtraining. Do not train to be a faster sprinter more than 5 days a week, with 4 days being perhaps the best number of days to work on your sprinting. Before working out always warm up properly by stretching and short runs. If you are a member of a track team or aspire to be on one, go to your coaches and have them give you warm-up and stretching exercises that you can use before working out.

2. Run downhill and uphill. When you run downhill it makes you lean in a forward direction, which is what track coaches stress in their sprinters. Run uphill to augment your explosiveness and leg strength. Find a suitable hill that you can safely work on this facet of sprinting on. Jog uphill and downhill to warm up and then sprint in both directions four or five times, going no further than 200 meters.

3. Enhance your starting ability out of the sprinter's block by sprinting in shorter bursts and then slowing down to a jog before sprinting again. Sprint anywhere from 20 to 40 yards at a time at top speed and then jog the same distance. Repeat this drill for about a quarter of a mile. It can make you a quicker starter, which will take time off your 100 meter sprint. Once this becomes easy then increase the distance you sprint, but sprint no further than the full quarter mile.

4. Lift weights to add to your overall strength. Both the lower and upper body need to be strong to sprint fast. Doing curls, leg extensions and squats can build up the leg muscles, which in turn can amplify your sprinting speed. Likewise, working on your upper body can give you the added strength you desire to be able to pump your arms faster, which is crucial to improving speed on the track.

5. Concentrate on your sprinting form. While sprinting pump your arms forward and keep them going straight. Lean forward a bit but try to keep your neck and your hands relaxed. Run with your chin down and be sure to breathe. Find a comfortable way to breathe as you exert yourself sprinting so you don't have to think about that factor of running.

Tags: your sprinting, forward keep, further than, pump your, pump your arms, quarter mile

Read Greyhound Racing Charts

Read Greyhound Racing Charts

Greyhound racing charts are designed to give the handicapper as much information as he can to aid his understanding of what happened in a race. The charts can be confusing to those not familiar with them, but with a little help they won't be all that difficult to decipher.

Instructions

1. Look for the number of the race, the distance at which the race was contested, and the track conditions on the very top line of the chart. This information is the same at almost every track. Remember that the distance is listed in yards as opposed to feet. The track condition will be F for fast or M for muddy.

2. Watch for the greyhounds’ names to be listed on the right side of the chart in the order that they finished. Following these names will be the weight each dog weighed right before the race when it was weighed in the paddock area.

3. Do not be overwhelmed by all of the numbers following each dog’s weight. There will be six numbers in a line for each animal. The first one is merely the post position the greyhound had--boxes 1 through 8. The next number following the post position is where the dog broke out of the starting box compared to the other dogs. A line that starts off reading 4 6 means that the dog was in the 4 hole and broke sixth from the box.

4. Realize that the next four numbers tell where the dog was in comparison to the others. The third number in the line, the one following the number indicating where the dog broke, is where the dog was at the call for the first turn. The next number is where the dog was at the far turn call, right before the stretch run. The fifth number is where the dog finished in the race, so looking down the chart it will always read 1 through 8 in order. The final number is the lengths behind the winner the dog was. The winner’s number will be the lengths he won by, so the first- and second-place dog will have identical numbers in this column. A line reading 4 6 5 3 1 1 means the dog broke from the 4 hole in sixth place, went to the first turn in fifth, was third at the far turn and won the race by one length.

5. To determine what time the dog ran, look at the next set of numbers. This will indicate in seconds how fast the greyhound ran the race. Every one will have a time listed, followed by a set of numbers that represent what the odds of the dog were to the dollar. The final information in the chart will be the chart writer’s comment on how the dog ran in the race. The chart writers are limited in the space they can use, so they will abbreviate many things. Scan the bottom of the charts for the mutual payoffs. The winning dog’s kennel, color, sex, birthday and parents will be listed followed by the win, place and show payoffs for the race. The exotics such as quinielas and trifectas will be underneath this data, completing the chart for that event.

Tags: chart will, first turn, Greyhound Racing, listed followed, next number

Prepare For A Race In Competitive Rowing

Competition is an incredible motivator. But rest, being in good mental health, sharpening your rowing skills, and other contributing factors are essential elements for preparation prior to a competitive rowing match. Rowers often think race preparation only occurs in the weeks before a competition. But the reality is, you need to practice all throughout the year to be successful. Here are some preparation tips to gain an advantage on your opponent.

Instructions

Prepare for a Race in Competitive Rowing

1. Rest. Most Americans do not get enough sleep. And those who tend to get the required hours of sleep are often the ones who dominate competitive rowing. Most coaches require their athletes to get a minimum of eight hours of sleep every night. Reducing practice mileage before a big race or regatta is one way to give rowers more rest.

2. Prepare Mentally. Proper mental training is critical for success inside the rigger. Running through various race scenarios in practice prepares the team for the vagaries of competition. Rowers who visualize all aspects of the upcoming race are better prepared for whatever may occur in the actual competition. Closer to the event, visualizing how you will win contributes to having a positive mindset for the upcoming race.

3. Sharpen Your Skills. As the race nears, remember to work on all aspects of your game in practice. Setting up race situations in practice is both fun and a good way to prepare for the actual competition. Practice should be hard, but not long, as you should be at your peak level on race day.

4. Will Power. A small percentage of rowers must comply with weight management guidelines, while others must be conscious of their food intake prior to multi-day regattas where rowers are often in more than one race per day. Rowers should consume 60-70 percent of their calories from carbohydrates. Foods high in carbohydrate include fruits, vegetables, whole grains, cereals, and dairy products. You should choose nutrient-dense foods in exchange for empty-calorie foods, this will assure you of adequate vitamin and mineral intake.

5. Endurance. Heading toward the months of fall and winter, it is commonplace for rowers to wrap their race season. It is also a good time to take a break and let your body recuperate from the rigors of high intensity training and racing. But not too much rest, as endurance is one of the more difficult aspects of fitness to rebuild. Take a full week off at the end of the race season, and then begin a general cardiovascular exercise program every other day, with at least two consecutive days off every other week in preparation for the coming season.

Tags: actual competition, every other, hours sleep, Prepare Race, Prepare Race Competitive, Race Competitive

Recover From Relationship Breakups

survive a break up.

Recovering from a relationship break-up is one of the most painful experiences in life. Be patient with yourself as you need to allow yourself to go through a grieving process. Surround yourself with supportive people and pamper yourself during this difficult time. Learn what you can about yourself from the relationship and re-focus on developing new goals to achieve. Know that as painful as break-ups are, you can become a stronger and wiser person and be more prepared for a new, healthy relationship in the future.

Instructions

1. Give yourself permission to grieve. Whether you were together with your partner for a short time or for years, you are experiencing a loss, and you need to go through a grieving process. Everyone grieves in their own way and in their own time. It doesn't matter if it was a good relationship or unhealthy one, you will still go through a grieving process, however, it will get easier and hurt less over time.

2. Develop a support network of family member and friends. You need someone to talk to when you are going through a painful experience. Plan to go out with friends to do things you normally enjoy such as shopping, dinner, manicures or movies. Don't hesitate to call on people you are comfortable sharing with and that you feel you can trust. Write in a journal so that you can express all your thoughts and feelings. Get out all the anger, sadness and disappointment.

3. Resist any contact or any kind of communication with your ex. Break-ups are hard enough to go through, as it is, but when you keep talking to the person or seeing them, it makes it even more difficult to heal and move forward in your life. This is especially true if she is a smooth talker and may convince you to get back together when you know it was not a healthy relationship for you.

4. Sit down and develop new short and long term goals for yourself. Redirect your attention on pursuing your dreams whether they be educational, career-related, traveling or learning a new skill or a different language. Sign up for that cooking class you've always wanted to take or join Toastmasters to regain your confidence. Avoid jumping into any new relationships until you have had plenty of time to heal and process the loss. Always take your time getting to know someone by just being friends with them for as long as possible so that you get to know their true character before moving up to a romantic relationship.

5. Learn what you can from the relationship about yourself, about men in general and about women in general. Ask yourself what you would do differently in the next relationship. Figure out what needs weren't met in this relationship and what needs you want met next time. If this was an unhealthy relationship, seek to increase your self-esteem so that you never settle for anyone who doesn't treat you with love and respect again. See a counselor when necessary.

Tags: grieving process, through grieving, through grieving process, about yourself, from relationship, healthy relationship, Learn what

Run "Diablo" Bots

The game "Diablo II" contains thousands of items for you to find and use. Finding all of these items can take hour upon hour of game play, a luxury you may not have. Setting up and running a bot is one way to help you get all the items you need and want. This can be a trial and error process as you must test the bot to see if it can run successfully without modification.

Instructions

1. Launch your "Diablo II" game. Click the "Options" tab at the top of the screen. Select the slot number that you want to use for your bot. For example, 1 is the top right slot and 2 is the slot below it.

2. Click the "Configuration" menu. You will see a numerical graph that represents your bot's inventory. "0" means throw away the item or sell it. Replace any inventory items with "1" if you want to keep them.

3. Start your bot and watch it for any problems. If your bot runs successfully through 10 games without any issues, then you don't need to tweak it any further. If you do need to modify your bot, you may need to lower the amount of equipment it wears or the difficulty level of the game.

Tags: game Diablo

Remove Peptobismol From A Stainmaster Carpet

Daily life can create difficult to remove stains on your carpet.

Stainmaster carpets where introduced in 1986 by DuPont to reduce the amount of staining that can occur over the lifetime of the carpet. Stainmaster carpets are not impervious to staining, and certain items -- such as Pepto-Bismol -- can still leave an unsightly spot on your carpet. The dye contained in Pepto-Bismol will quickly adhere to the carpet's fibers, making removal difficult. If you act quickly enough, you can remove the stain with a few common household items. Does this Spark an idea?

Instructions

1. Dampen several paper towels with warm water. Blot the Pepto-Bismol stain with the damp paper towels until you can no longer transfer the Pepto-Bismol to the paper towels.

2. Pour 3 percent hydrogen peroxide directly on the stain. Blot -- do not rub -- the stain with a clean, white cloth. Begin blotting at the outer edge of the stain and work your way inward.

3. Rinse the white cloth clean with cool, running water when it becomes soiled. Continue applying hydrogen peroxide and blotting with the cloth until the stain is no longer visible.

4. Pat the carpet dry with a clean, white towel.

Tags: paper towels, stain with, carpet Stainmaster, carpet Stainmaster carpets, clean white

Paint A Bathroom With Yellow Tile

Bring a variety of paint swatches home to see what looks best with your yellow tile.

Create a fresh, new look in the bathroom with a paintbrush and a can of paint. This low-cost, fast renovation will give your bathroom a facelift without requiring any heavy lifting or demolition. The project can typically be completed within one day, although it may take longer to choose the perfect color. Careful planning and preparation are crucial steps to beginning the project and ensuring lasting success. The color that you choose can either enhance or soften the yellow tile, depending on the overall look that you want to achieve. Does this Spark an idea?

Instructions

1. Decide on the style and look that you want to achieve. Choose complementary colors for maximum contrast with the yellow tile. Blue and purple are opposite from yellow on the color wheel. Opposite colors, also known as "complementary" colors, provide high contrast, creating a vibrant appearance and allowing the colors to stand out. Analogous colors are located next to one another on the color wheel. Orange and green are analogous colors to yellow. Using these colors creates a harmonious, serene appearance. You could also select another shade of yellow, either slightly lighter or darker than that of the tiles, to create a monochromatic look.

2. Visit your local home improvement or paint store to select swatches or paint samples for potential colors. Because there are so many shades of any one color, select several to bring home to determine the one that will work best with the yellow tile in your bathroom.

3. Place the swatch or sample in the area of the bathroom that you are painting. It is likely that the colors will appear differently in your bathroom than they did in the store because the lighting in your bathroom is different than that in stores. Experiment with different shades to find the one that most closely matches the look that you are trying to achieve.

4. Select a latex paint with an eggshell or semi-gloss finish for best results, because these finishes can withstand the high moisture levels in a bathroom better than a flat finish. Alkyd enamel paints also work well because they have a tight seal; however, they are more prone to developing mildew than latex paints.

5. Apply painter's tape along the perimeter of the areas that you are painting to ensure a smooth, clean edge. Thoroughly clean the area prior to painting, making sure that it is free of any residue or mildew. Allow it to dry thoroughly.

6. Paint the area with two coats of paint. Follow the manufacturer's instructions regarding drying times, both in between coats and final drying time. Do not use the bathroom for showering or any moisture-creating activities until the paint is completely dry.

Tags: your bathroom, look that, yellow tile, best with, color wheel, complementary colors, look that want

Plan A Gayfriendly Trip To Paris

Whether you fall in love with Pierre or Paris, the "City of Light" truly fulfills its reputation as one of the most romantic, beautiful and civilized cities in the world.

Instructions

1. Plan your trip to Paris well in advance. Make a list of the types of transportation, accommodations and activities you desire or need.

2. Research Paris via books or the Internet. Look for the abundant hot travel deals offered on Web travel/auction sites.

3. Determine your budget in advance since Parisian accommodations can quickly deplete your dollars (however, the dollar is strong against the franc now, so Paris will seem much cheaper than London or Geneva).

4. Schedule your trip during April if possible to witness the magic of springtime in Paris. Visit Paris at Christmas for fabulous holiday shopping along les Champs Elysees.

5. Focus your attention upon Paris' two gay districts - le Marais (4th arrondissement) and les Halles (1st arrondissement) - which boast more than 200 gay bars, restaurants, hotels and shops. Adopt the Parisian joie de vivre and dance the night away at two of many hot discos: le Central and le Queen.

6. Choose among Paris' many notable tourist destinations worthy of your attention, including la Tour Eiffel, Notre Dame (cathedral), la Musee d'Orsay (Impressionist art museum), le Louvre (art museum), les Tuileries (gardens), Versailles (castle), Montmartre (cathedral) and a Bateau Mouche ride along the Seine.

Tags: your attention, your trip

Organize A Funrun Fundraiser

Organize a running fundraiser to benefit a charity.

Organizing a fundraiser to benefit a nonprofit gets the community involved in the charitable endeavor. A running event requires the involvement of sponsors, city officials and community members, so there is plenty of opportunity for media exposure for the cause. Allow a minimum of six months to plan for the fun-run fundraiser. Make sure you're prepared and have a team of people in place for event promotion as well as race-day details.

Instructions

1. Choose a charity to receive funds raised from the event. Research the charity's history, reputation and financial records to choose a reputable charity.

2. Choose a time, date and location for the fundraiser. The run should begin and end in the same place. Parks with ample space and parking are good locations.

3. Contact the city, county or relevant municipality to get all needed permits. You may need to block off streets for the run, so local government needs to approve the event.

4. Create a website for the fundraiser. The website needs to allow participants to sign up for the run and donate money. All race details should be included.

5. Create sponsorship packages to raise money to cover the costs of the event. Sponsors should receive recognition at the event, in promotional materials and on the website. Contact and secure sponsors. Develop a budget for the event.

6. Promote the event. Send out email blasts to the charity's email list. Write press releases and send them out to local editors and news directors for media coverage. Ask local businesses to pass out fliers.

7. Collect donations for giveaways. Runners need to be supplied with water and food, such as protein bars, bagels or bananas. Give away goodie bags to runners with items collected from sponsors and donors.

8. Hire contractors to handle specific details, such as setting up cones along the running path and providing portable toilets. Put outside professionals on particulars directly related to the race as well, such as keeping runners' times and providing the start and finish lines.

9. Find volunteers for the fun-run event. Volunteers are needed before the event to generate interest and collect donations. Assign duties to volunteers on the day of the event, too, such as giving away water, handing out goodie bags or registration duties.

10. Send out thank-you emails after the event. Participants and sponsors want to know how much money was raised for the charity, so include those figures along with information on next year's event to generate interest.

Tags: event generate, event generate interest, fundraiser benefit, generate interest, goodie bags

Prepare For A Cross Country Race

Get back to the roots of running. Cross-country is the original and most challenging form of distance running.

Instructions

1. Get used to the varied surfaces. Run casually for about 30 to 40 minutes in your first few times out.

2. Wear supportive running shoes. Check out special trail running shoes manufactured by major running shoe companies.

3. Start speed sessions. Cover two to three miles at a warm-up (easy running) pace. Then run a series of eight 60-second efforts at faster than race pace, with a steady, 2-minute recovery jog in between.

4. Run your speed bursts over anything that comes in your path, whatever the terrain.

5. Devise a loop of between 600 and 800 meters using natural paths and obstacles. Run a series of four to six repetitions of the full distances, with a 4-minute recovery.

6. Break the loop up into, say, four sections of about 200 meters. Run the first and third sections comfortably. Run this loop continuously, for say, 8 minutes.

Tags: running shoes

Sing Without Hurting A Voice

The human voice is the only instrument that everybody has, and each one is different. As far as singing goes, anybody can do it, but if you want to do it for long, you'd better do it right and do it from the diaphragm. Singing is very difficult to do well. These steps are a beginner's guide to vocal technique. Using proper technique will help you avoid injuring your voice.

Instructions

Start Simple

1. Act like you're blowing a candle out, and expel air from your lungs in a controlled manner, paying close attention to the muscles that you use to force the last bits of air out. You should feel some pressure under your lungs, just below your rib cage. This is your diaphragm. This is the muscle you use to sing.

2. Do the same exercise as in Step 1, but with pitch. Choose any note you wish, preferably somewhere within a comfortable range, and make the "ooo" sound. Use your diaphragm to push the air, and the air to push the sound. If you feel tension in your throat, stop immediately. You should feel a good bit of air in front of your mouth.

3. Practice engaging your vocal cords without breaking off the air from your lungs. Too many could-be-great singers are unable to stop the air from the lungs without closing off the throat. This ability allows you to start and stop notes without a "glottal" sound. Make the transition from just air to sound as smoothly as possible.

4. Try to match notes. Play a note on your piano, keyboard, pitch pipe or any other instrument. Try to match your note, properly supported, of course, to the note played. This will help you develop your ears as well as your voice.

Get Mental

5. Think what the new note should sound like, and direct your vocal cords to make that note. This takes a lot of practice. Changing pitch is a mental exercise as well as a physical one. While it is truly impossible to change the pitch of a note without using your throat muscles, you also need to use your mind.

6. Start thinking about not only what the new note is but also how far it is away from the old note. An experienced singer (or any musician for that matter) can tell what interval to sing just from hearing it. Trust your own experience, when you get some, and let your mind find the note for you. After a while, you'll know what certain intervals "feel" like as well as what they sound like.

7. Imagine as you are practicing that the sounds are not coming out of your mouth, but proceeding directly from your lungs through your throat and up into the top of your head. Feel the vibrations of the notes in the bridge of your nose. This takes the mental stress off your throat. Physically, you can't bypass your throat to make sounds, but if you think about sounds originating in your belly and blossoming out your nose, your throat is free to manipulate those sounds without injury.

Tags: your throat, your lungs, from your, from your lungs, should feel, sound like, This takes

Prepare For Q400 Simulator Training

The Dash 8 Q400, a turboprop airliner built by Bombardier Aerospace and flown by Qantas, Horizon Air and All Nippon among others, was developed especially to meet the needs of regional airports for larger airplanes on busy short-haul routes. The Q400 has a highly advanced cockpit and diagnostic configuration and a specific system to diminish noise and vibration. The full-flight simulators used for pilot training and evaluation for the Q400 provide all the physical sensations of flight and supply both pilots and administrators with feedback on user skills in both day to day and emergency situations. Preparing to "fly" the Q400 simulator requires both physical and mental groundwork.

Instructions

1. Pass a physical examination administered by an FAA-authorized medical examiner. Second-class certificates are required for the Q400 pilots; students require a third-class certificate.

2. Demonstrate at least Operational Level 4 English language proficiency. Pronunciation, structure, vocabulary, fluency, comprehension and interactions are evaluated.

3. Study the Instrument Flying Handbook published by the FAA to establish the criteria needed to obtain a current instrument rating.

4. Study the flight and instrumentation manuals for the Q400.

5. Enroll in a training course or facility to train for the instrument-rating test.

6. Enroll in a flight-simulator class for the specific airline company that is flying Q400s.

Tags:

Play The Mind Game Kahootz

The object of the mind game "kahootz" is for a group of players to figure out the communicating code set up between you and your partner as you "telepathically" identify secret objects. Unbeknown to the rest of the group, you and your partner have secretly agreed to not only what the secret objects are, but when the name of the objects are correctly identified. This is a great game for children between the ages of eight and 12.

Instructions

1. Communicate with your partner ahead of time in secret that as soon as a "trigger" occurs you will make one "fake guess" and then guess the name of the object you both previously agreed on. Select up to five objects in the room, and identify an order for revealing them in each round of the game.

2. Explain to the group that through the powers of kahootz, you have learned to read your partner's mind, and your partner can read yours.

3. Ask the partner to leave the room.

4. Tell the group that once you and the person outside the room are officially "in kahootz," you will be able to telepathically communicate to her what the object is in the room, and that the other players need to guess how you two are communicating. Tell the group what that object is.

5. Ask the partner to return, and tell the group to remain silent except to answer questions.

6. Begin by repeating this question to one person after another: "Are we in kahootz?" The crowd should do its best to remain silent after responding with a "No."

7. Look out for the "trigger," which is the inevitable person laughing, sneezing or coughing. The trigger is the signal for your partner to guess correctly after one fake guess.

Tags: your partner, fake guess, group that, remain silent, secret objects

Set Up Team Weight Loss

If you're trying to lose weight, you've no doubt been told over and over again to find a weight loss partner to help you stick with it. But if you work great in bigger groups, or if you have a competitive bent, you may want to try forming your own weight loss team. Weight loss teams can provide support and encouragement, as well as a social outlet. Learn start your own weight loss team and start shedding pounds together.

Instructions

Form Your Own Weight Loss Team

1. Find team members. There are two ways to go about finding weight loss team members: online and in person. Plenty of online forums, like PEERtrainer, exist and have teams already formed that you can join. Even better, you can form a team where you live, through your workplace, your gym, or other social places. Remember to be tactful when looking for new team members. Instead of telling a friend or acquaintance they should join because "they could stand to lose a few," mention you're starting a team and let them ask you about joining in. Better yet, try hanging fliers or sending a group email around to get interested folks on board.

2. Create a forum. You need some way to let people communicate to each other. If you've joined an online group, they likely already have a forum to post to. Otherwise, try creating your own Google or Yahoo! group. (The bonus is that groups help eliminate mass email clutter.) For a more personal group, hold regular meetings where you talk about your goals and successes, which is a great option for people who aren't so Web-savvy.

3. Set goals. One of the major benefits to a weight loss group is that members motivate each other to stay on track and meet their goals. You can set goals individually, as a group or both. Remember that goals should not be limited to pounds or inches lost, but should include lifestyle changes, like eating enough fruits and vegetables in a week. Also remember that not everyone will want to subject themselves to public weigh-ins, nor will they want to publicize how much they weigh, no matter how much they've lost. Don't make them. Let people report in anonymously, or get creative and do a group weigh-in on a really big scale (ever see that episode of The Office?).

4. Up the ante. Have fun and motivate members by giving out prizes from time to time. (Just not food!) And if your group thrives on competing and cash, look for group weight loss competitions either online or with other area groups.

5. Schedule social events. The great thing about starting a weight loss group is that it offers a social outlet for people with a common goal. Make friends and keep people motivated in your group by going out to special events that get people active or otherwise reinforce healthy habits. You could try a new vegetarian restaurant together, or play a game of touch football. This is also a great opportunity to invite experts, like a dietician, in to teach group members new strategies and tips and make sure people are approaching their weight loss in a healthy manner.

6. Issue additional challenges. Weight loss teams may start out that way, but they don't have to always concentrate on weight loss. Use your group to get more involved with your community. One weight loss team in Yuma,Arizona, challenged its members to donate one food item or $1 for every pound lost to a local food bank. Be creative to keep people motivated and feeling good about their weight loss.

Tags: weight loss, weight loss team, team members, weight loss, weight loss, your group

Pick Proper Food For Homing Pigeons

Proper nutrition is essential for quality, healthy homing pigeons. It is vital to feed the pigeons the correct food and to offer the food at the right time of day. Learn choose food for your homing pigeons to ensure optimal health.

Instructions

1. Understand that homing pigeons need special food that consists mostly of grains and an ample water supply. Although wild pigeons eat bread and various food scraps, domesticated homing pigeons adhere to a strict diet.

2. Boil the pigeons drinking water. Water that is boiled is purified and safe for the homing pigeons to drink. Use water containers that are at least an inch deep so the homing pigeons can suction the water out.

3. Select quality raw grains, leaves and seeds as food for your homing pigeons. Pet stores sell special mixes that cater to pigeons' nutritional needs.

4. Enhance your homing pigeons' diet during the year. During the rainy season, add ground nuts to the food to encourage the homing pigeons to molt. Incorporate high-protein foods like soybeans into their diet during breeding season.

5. Feed the homing pigeons twice per day--in the early morning hours and in the late afternoon. Include fresh water with every feeding.

Tags: homing pigeons, your homing pigeons, your homing, diet during, food your, food your homing, homing pigeons

Schedule My Life

Scheduling your life can help relieve anxiety.

For many, balancing a clear set of life goals with the freedom for spontaneity is the key to living an enjoyable, successful life. Scheduling your life should therefore account for everything you wish to accomplish, but also leave room for any opportunities you may discover along the way. Creating such a schedule can help relieve stress by emphasizing that you are who controls your life.

Instructions

1. Create a list of long-term goals you wish to achieve in your life. These can range from career-oriented goals, social goals or simply personal accomplishments. For example, your life goals may include items such as "Become a professional lawyer," "Raise a family," "Travel to Asia," or "Run a marathon."

2. Write down the steps you need to take in order to achieve the goals on your long-term goals list. For example, for "run a marathon," you may write down, "Sign up for the November 2012 Seattle Marathon. Start training program on August 1st."

3. Transfer the steps you've written down for each long-term goal into a weekly planner. For goals that do not have a clear structure, such as "improve my relationship with my mother," write down an action you can take toward achieving the goal once every week. For example, on every Sunday of every week you could write "call Mom."

Since weekly planners usually only cover a year, some of your more long-term goals may not need to be entered in yet. For example, if one of your goals is "raise a family" but you don't plan to do so for another five years, it does not need to be written in your weekly planner yet. Keep those goals in mind, but don't let the thought of them cause you anxiety. Focus on how much time you have before you have to get to work on those far-off goals.

4. Enter the other aspects of your weekly routine into the planner only after you have accounted for your long-term goals. This way you ensure that the everyday, somewhat banal tasks you encounter at work or at home do not interfere with your overall life plan.

Tags: your life, long-term goals, every week, example your, help relieve, life goals

Manage Your Hair During Exercise

Manage Your Hair During Exercise

An obvious answer to this dilemma might be, "Duh, put your hair in a ponytail." But if you have any amount of hair on your head, and you like to sweat on a regular basis, then you know how annoying it can be to manage your tresses during athletic ventures.

Instructions

1. For most athletes, the goal with hair management is keeping it out of your face and off your neck. With that in mind, the ponytail is the best starting place. If you have short hair, try two little pigtails.

2. Keep flyaways, stray hair and bangs under control with bobby pins or clips. Some sports leagues have very specific rules on hair accessories, so check with your coach if you have any doubts.

3. One-piece stretchy headbands solve the flyaway problem. You have several style options here: thin elastic, wide fabric or special athletic tape (See link below for details on the tape version). If you have picky hair, experiment with the different types and see what works best. When it's cold outside, opt for a fleece headband.

4. A hat or visor solves all of these hair issues, plus keeps the UV rays off your face. Look for a hat with a breathable, mesh top to stay cool in warmer months.

5. One last issue that affects those of us with thick and/or curly hair: the dreaded humidity hair. If you throw your hair up in a ponytail for a run in drizzly weather, you are likely to return home with a bird's nest protruding from the back of your head. If your hair is long enough, braiding the ponytail minimizes the frizz. Or wrap a second band around the bottom of your ponytail.

Tags: your hair, During Exercise, Hair During, Hair During Exercise, hair ponytail, Manage Your, Manage Your Hair

Make Your Own Bike Stickers

Design custom stickers for your bike using your computer and printer.

With modern technology, you no longer have to use only stickers sold in stores to decorate your bike. Using your computer and printer, you can print your own stickers at home. Buy printer decal sheets from an office supply store, but make sure you buy the kind made for your type of printer.

Instructions

1. Look for images you want to use for stickers. Visit sites such as vector-arts.com and istockphoto.com's vector illustrations section to find images. If you have a scanner you can scan paper images, including your own drawings. Make your own designs using graphic-design software such as Corel Draw or Microsoft Paint on your computer.

2. Use your program of choice to set up the sticker page. Position the stickers where you want them to print on the page and make sure they are the size you desire.

3. Remove any regular printer paper from the printer's paper tray. Insert a single sheet of decal paper and send the print job to the printer.

4. Allow the ink on the decal sheet to dry for 5 minutes before removing it from the printer. Cut out the stickers using scissors or a utility knife.

Tags: your computer, computer printer, from printer, make sure, printer paper

Simulate Altitude Training

Simulated high-altitude training is a good alternative to training on a mountain top.

High-altitude training or hypoxic training is training in an environment that has less oxygen than normal altitudes. At higher altitudes the air is thin and offers less oxygen. Training in a hypoxic state encourages the body to use the available oxygen more efficiently. Hypoxic training also decreases blood pressure and stimulates fat metabolism. While not everyone has access to high altitudes, there are ways to simulate the high-altitude training in your home.

Instructions

1. Discuss your high-altitude simulation training plans with a doctor. Make sure your body is healthy enough for the exertion required by high-altitude training systems.

2. Sleep in a high-altitude tent. Many websites and training specialty stores offer tents with a built-in hypoxia system to simulate high-altitude conditions. A hypoxic tent will cost you at least $2000.

3. Train in a hypoxic chamber. Many sports training centers offer hypoxic training rooms where you can use a stationary bike, treadmill or other equipment in a simulated high-altitude environment.

4. Use an altitude training mask with an oxygen system. A hypoxic mask can be used while sitting or sleeping to help simulate high-altitude breathing. A mask will cost you between $200 and $500 depending on the manuacturer and functions of the mask.

Tags: high-altitude training, simulate high-altitude, hypoxic training, less oxygen, will cost

Prepare For The 100 Meter Dash

Completing the 100-meter dash requires training.

Although it may seem a short distance, the 100-meter dash is a sprint that requires some preparation to complete successfully and without injury. Running a short distance at an advanced speed requires your body to develop both cardiovascular and muscular endurance that necessitates specific training methods. There are several components of preparation you might use for the 100-meter dash.

Instructions

1. Get a fitness test. In order to find your strengths and weaknesses, have a professional fitness test done by a doctor or gym to determine your training needs. The 100-meter dash requires strength, endurance, flexibility, balance, agility, endurance and power. All aspects of your fitness should be measured to create a training program to fit your specific needs.

2. Eat to replenish glycogen stores during training, and before and after a 100-meter race. Complex carbohydrates are necessary for both energy and endurance required for short bursts of intense exercise. Eat a light meal of complex carbohydrates including fruits and vegetables an hour before and an hour after a sprint to replenish glycogen stores. Drink 64 ounces or more of water daily to stay hydrated and avoid muscle fatigue.

3. Incorporate stretching exercises into each workout. Stretching will help to keep your muscles pliable so you avoid injury that may come from training and performance. Practice both static and ballistic stretches to keep muscles from becoming still during intense training sessions, and before and after each race.

4. Use sprint drills such as kicks, high knees, leg cycling, leg drives and toe or heel walking to increase body coordination. According to UK sports coach Brian Mac, drills that are specific to the event will help you maintain correct posture and encourage adequate neuromuscular response. Practice speed by sprinting for five to 15 sets at full speed for 30 to 75 meters with 30 to 90 seconds of rest between each set.

5. Work out with resistance up to 100 percent of your body weight for eight to 12 repetitions and two to three sets for each exercise. Strength is a very important aspect of sprinting. When you have a large degree of muscle mass, you are likely to have movements that are more explosive and the ability to endure faster speeds for longer. Perform circuit training by moving from one exercise to the next with no more than 30-second to two-minute rest periods in between sets to promote both cardiovascular and muscular growth. Weight training should involve core, upper and lower body exercises for optimal fitness.

6. Add plyometric and jumping exercises at least twice weekly for 30 to 60-minute sessions to prepare for a 100-meter race. Exercises such as jumping tires, basketball, or squat jumping will increase fast-twitch muscles. These muscle fibers contract more quickly and contribute to explosive movements. However, they tire easily, so training is essential for building endurance.

Tags: 100-meter dash, 100-meter dash requires, 100-meter race, before after, both cardiovascular, both cardiovascular muscular, cardiovascular muscular

Ride A Mile On A Bike For Calories

Riding a bike can be a fun and refreshing way to burn calories.

Riding a bike is a great way to burn calories and have fun at the same time. Riding a bike to get your exercise enables you to get out of the house or gym and enjoy the nature around you while you burn calories. Hopping on a bike can be a refreshing way to exercise because your scenery changes as you ride, which can take your mind off of burning calories. After you ride for a mile, unless you are riding up a hill, you will feel like you did more than just exercise.

Instructions

1. Get in your car and reset the trip meter on the odometer. Drive the same route as you would on the bike. Keep an eye on the trip meter and when the meter gets to one mile, pick a landmark from something on the side of the road. It can be a tree or a sign or anything else. This will let you know when you have ridden your bike one mile.

2. Straddle the bike in front of the seat and plant your feet to see if you have a bike that fits you well enough to ride. The top bar of the bike's frame should rest 2 to 4 inches below your crotch.

3. Place one foot on the ground and the other on the foot pedal. Grab the handle bars and push your foot off the ground to propel you forward. When you start to roll, place both feet on the foot pedals and push the pedals with your feet.

4. Continue to push the pedals with your feet. Steer the bike with your hands placed on the handle bars. Ride until you reach the mile landmark that you set earlier.

Tags: burn calories, Riding bike, with your, your feet, bike refreshing, foot ground

Save More Money On Groceries With Kroger Weekly Ads

The Kroger Corporation, founded in 1883, operates several grocery store chains around the United States. Kroger owned stores include Pay Less Supermarkets, Ralphs, King Soopers, Smith's, City Market, Baker's, JayC, Dillons, Hilander and several others. Finding promotional sales and coupons from weekly Kroger advertisements will allow you to better formulate meal plans, while on a tight fiscal budget. Promotional grocery items featured in weekly advertisements may vary, depending upon your local region and store.

Instructions

1. Look through the Sunday newspaper and retrieve the Kroger advertisement insert. If you do not have access to a Sunday newspaper, or do not wish to purchase one, open your computer's Web browser and navigate to the Kroger home page. Provide your ZIP code and click on the "Weekly Ads" link, located on the home page, to view specials in your area.

2. Search through the advertisement and formulate meal plans for the week or coming weeks based on the specials presented. Consider purchasing "buy-in-bulk," "5-for-5" or "10-for-10" specials available. Offers such as "5-for-5" allow you to purchase five identical items for $5, after presenting a valid Kroger Plus card during the check-out process.

3. Circle the items in the local advertisement you wish to purchase, or write down the special buys using a pen. You may also print the online weekly advertisement from your computer, or create an online grocery list by clicking on the items. Click on the "View Full Shopping List" link in the right sidebar to examine and print the list from your computer.

4. Take the weekly advertisement or grocery list printout to your local Kroger store and purchase the items. Certain promotional deals may require you to apply for a free Kroger Plus card; see the cashier or customer service desk to obtain the special card.

5. Consider taking advantage of other offers listed on the Kroger Web site. Click on the "Create an Account" link and fill out the registration fields to receive additional promotional offers, weekly ads and coupons via email. Additional promotions through the Kroger Web site and email newsletters may include discount drug prescription specials for in-store pharmacies as well as discount fuel pricing offers, where available.

Tags: your computer, formulate meal, formulate meal plans, from your, from your computer, grocery list, home page

Run Faster And Get A Longer Stride

Run Faster and Get a Longer Stride

If you are in track and field or cross-country, run marathons or simply love to run for the health benefits, running faster and with a longer stride should be a top goal for you. The faster you are able to run, the more competitions you will win. If you have a longer stride you will put less strain on your joints.

Instructions

1. Work your abdominal obliques. These muscles run from your upper leg (around the hip) to the bottom of your ribs. The obliques are important for running faster and getting a longer stride, and exercises can help strengthen them. One good exercise for obliques is to lie on your back. Lift your knees so they are at a 90-degree angle. Twist your knees to the side, trying to touch them to the floor without lifting your back off the floor. Switch sides and continue for 10 reps.

2. The muscles in your legs also help you run faster. Lunges help strengthen the muscles you use when you run. Include lunges in your exercise regime. Add dumbbell weights to increase the difficulty. You can also walk and lunge at the same time. Take a long stride and step down. Bend your back knee to the ground. Lift up and take another step. Continue this for 20 step-lunges.

3. Go for a run. Take the longest strides you can. It will be a bit difficult at first, but you will get better at it. On your next run make sure you match the length of your strides and try to make them longer if you can. Continue to do this to run faster and get a longer stride. Be aware of your strides.

4. Get faster. Use a timer or stopwatch to time your runs. If you run at a track you should know how many laps equals a mile. How fast can you run a mile? Test yourself. If you can run a mile in 15 minutes today try to run it in 14 minutes tomorrow, and so on. You are your own competition.

5. Run on hills. Running uphill and downhill will help increase your stride and get you to run faster. Running on hills will strengthen the muscles it takes to run and force you to get a longer stride. For every run you go on make sure you hit at least one good hill. Going uphill will help you run faster and running downhill will help you get a longer stride.

Tags: longer stride, will help, your back, Continue this, downhill will, downhill will help