Foods That Prevent Leg Cramps

Leg cramps---sudden, painful contractions of the leg muscles---can bring your basketball game or good night's sleep to a screeching halt. Many times, the cause of leg cramps is obvious: dehydration, strenuous exercise or a known medical condition. However, leg cramps that occur randomly are most commonly caused by low levels of potassium, calcium, magnesium and vitamin E. To prevent leg cramps, stay hydrated and eat a balanced diet, rich in foods that contain these vitamins and minerals.

Potassium

Lack of potassium is one of the most common causes of leg cramps, especially leg cramps that occur while sleeping (known as nocturnal or recumbency cramps). Potassium works with the sodium in your body to regulate fluid balance, and both need to be in the right proportions. Increasing the potassium-rich foods in your diet, such as bananas, spinach, tomatoes, mushrooms, potatoes (with skin) and cantaloupe, along with keeping your sodium intake down, can prevent leg cramps.

Calcium

We all know calcium is important for bones, but it is essential for healthy muscles as well. Calcium plays an important role in muscle contraction; basically, it helps muscles move where we want them to go. Low calcium levels can cause leg cramps, and calcium-rich foods, including low-fat diary products, beans, almonds, oranges, figs, broccoli, quinoa, salmon, sardines and seaweeds, can help prevent them. Calcium-fortified foods, such as juices and soy milk, also can help.

Magnesium

Magnesium is essential to all living cells and can affect muscles directly through the cell membrane. When your body does not have enough magnesium, it causes muscles to contract and spasm. Dark green leafy vegetables such as spinach, kale and broccoli are rich sources of magnesium. Seeds, whole grain foods, seafood, molasses and nuts, especially almonds and cashews, also provide magnesium in higher amounts than most foods.

Vitamin E

Vitamin E increases blood flow in the muscles, aids in muscle respiration and helps deliver nourishment to the cells. A lack of vitamin E means the muscles must work harder when active and can result in leg cramps. High levels of vitamin E can be found in asparagus, milk, seeds, leafy green vegetables, avocados, nuts, milk, eggs and whole grain foods. Vegetable oils like canola, corn, sunflower, red palm, soybean and olive oil also are rich in vitamin E.

Daily Eating

Increasing your daily intake of foods that prevent leg cramps can be creative and tasty. Substitute raw spinach or other leafy greens for lettuce on sandwiches or in salads. Add nuts, seeds and dried fruits to salads, cereals or grain dishes and choose vegetable oils for cooking and in recipes. Trade refined white breads for whole grain products, molasses for sugar, and beans or salmon for meats. Low-fat yogurt with bananas and almonds is a flavorful alternative to sweet desserts.

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Be A Good Man

This is an article on be a good man

Instructions

1. Step 1) Good men make real decisions--they don't waffle. Whether it's committing to a certain ideal, committing to a change in career, or deciding to quit drinking alochol/doing drugs, good men make the decision that needs to be made and stick with the outcome whether its favorable or not

2. Step 2) Good men don't second guess themselves constantly. Only weak men second guess themselves constantly. Good men are aware that not all goals will come to fruition, but good men seek that goal come hell-or highwater.

3. Step 3) Good men aren't swayed by the crowd; good men trust their instincts. It may be that your entire family wanted you to be a doctor, but you knew deep down in your heart that you should be teacher--good men follow their heart-centered path.

4. Step 4) Good men are honest. This is the most crucial quality of a good man. If a man is deceitful, he is not a good man. This comes into play in relationships, business, and all of life.

5. Step 5) Good men work hard. This is the most practical asset of a good man is that he is willing to work 70 plus hours a week while other weaker men are resting to acheive his desired goal.

6. Step 6) Good men are respectful to women, don't gossip, and raise their children right (i.e. good men raise their boys to be men).

7. Step 7) Good men know the value of discipline and are willing to make the necessary sarcifices to ensure the satisfaction of a goal.

8. Step 8)Good men keep the company of older good men as mentors; good men shed the friendships of lesser weaker men.

9. Step 9) All in all, good men are guided by their inner code which may at times stifle a good man from the luxuries of the material world. To a trully good man, the only test of his manhood is himself.

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How Serious Is A Bulging Disc In The Lumbar Region

How Serious Is a Bulging Disc in the Lumbar Region?

If you are experiencing pain in your lower back, the cause could be a bulging disc in the lumbar region of your spine. The seriousness of the issue depends on the severity of the symptoms you experience.

Bulging Disc

A bulging disc occurs when one of your intervertebral discs ruptures and its center pushes out through its walls. The bulging portion of the disc can press down on your spinal cord and other nerves near your spine.

Mild Symptoms

Mild symptoms of a bulging disc in the lumbar region include pain in your lower back and tingling in your buttocks or legs.

Serious Symptoms

According to the American Academy of Orthopaedic Surgeons, a bulging disc in the lumbar region can also cause serious symptoms like weakness in your leg muscles, mobility issues and a loss of bladder and bowel control. In very rare cases, people have experienced permanent spinal cord injury.

Treatment

The most common form of treatment for a bulging disc is rest and anti-inflammatory medications. If they do not help, then steroid injections into your back or surgery to remove the bulging disc are other treatment options.

Considerations

Ninety percent of people who experience a bulging disc recover without needing surgery, according to the American Academy of Orthopaedic Surgeons.

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How Has The Internet Impacted Our Everyday Life

Many people save the cost of a stamp by paying their bills online.

As the popularity of the Internet has increased over the years, so has the number of people who rely on it on a daily basis. Many people use the Internet to stay connected with friends, family and current events. Others simply miss the days before the digital invasion. For better or worse, the Internet has changed the way many people live.

Communication

The Internet has changed the way people communicate. Instead of mailing handwritten letters and cards, people often send email messages and e-cards. Instant messaging and social networking sites such as Myspace and Facebook use the Internet to allow people to talk to friends and family without ever picking up the telephone. Internet communication programs, including Yahoo! Messenger and Skype, allow people to place calls to other program users, replacing traditional telephones. In addition, these programs provide the ability to place video calls that allow people to see one another during the conversation.

Entertainment

The availability of digital music has changed the way people listen to music. Radio stations broadcast online to increase listenership, and other websites like Rhapsody and iTunes allow you to stream and download music. Rather than take a trip to the local video store, many people stream movies and television shows. In addition, the Internet has brought about a new level to video and computer game playing, allowing people to play against friends and strangers from across the globe.

Shopping

The Internet has changed the way businesses operate. Many businesses and individuals have company websites to promote their products. This online presence introduces the business to a broad audience and can increase profits. The availability of online retailers allow consumers to make purchases without leaving the comfort of their homes. In addition, consumers can use the Internet to research their options before making purchases.

Education

Students today must know use the Internet to succeed in school. Teachers often use the Internet in their classrooms for instruction, entertainment and research purposes. Many teachers also post homework assignments, test scores and other information online so parents know what their child needs to work on. In addition, the introduction of the online classroom has changed the way many individuals receive their education.

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Apply Online For A Job At Jcpenney

Apply Online for a Job at JCPenney

JCPenney, one of America's oldest retail companies, employs 150,000 associates at more than 1,100 stores across the United States. Job opportunities exist in retail, the company's salons, distribution or as a manager.

Instructions

1. Go to JCPenney.com and scroll to the bottom of the screen. Click on "Career Opportunities" and wait for the page to load.

2. Click the the "Apply Now or Update Profile" link once the "Career Opportunities" page has loaded.

3. Register for the site by clicking on the "click here to Register" link near the top of the page. Before searching for jobs, You will need to fill in your email address and an eight-character password, and choose a unique security question.

4. Narrow your search on the job search page, which will reload after you register. Type in a keyword such as "salon," "management" or "retail clerk." You can also refine your search by state. Be aware that the job you may be looking for may not be available in your area, but that's no reason not to submit your application.

5. Update your profile with your contact information. To do so, click on "My Profile" under the Career Tools box next to the search menu.

6. Add your cover letters, references and other materials to the website by clicking on "My Career Tools." Under the beige box, click the "Add an Attachment"; the next screen that loads will ask you what type of file you are attaching. Select the correct file from your computer and upload it to the site.

7. Begin your job search after adding all relevant information by entering a keyword and filtering the results by job, state or other category offered. Once you have found the perfect job, you can either upload a resume or copy and paste a resume to the website. To upload a resume, click on "Upload a Resume" and then "Browse." Find the correct file on your computer and click "Continue." If you choose to copy and paste your resume onto the site, an empty box is available into which you can paste or type your resume.

8. Fill in the box that pops up asking for your online resume. The screen will ask for further information, such as references, skills and educational levels. Fill in the information and check it several times before clicking on the "Submit Application" button at the bottom of the form. An on-screen confirmation will alert you of you application status. Congratulations and good luck in becoming an employee at JCPenney.

Tags: your search, Apply Online, Career Opportunities, Career Tools, copy paste, correct file, upload resume

How Do Oil Bonds Work

What are Oil Bonds?

Oil bonds are government bonds that can be used in countries that use government-controlled oil pricing structures to compensate oil companies for the losses they incur in those countries, as a result of the government's oil price controls. The government of India is particularly well known for the oil bonds it issues to oil companies that it owns.

The government issues to these companies such oil bonds to compensate them for losses that they incur when the government cannot allow them to raise their oil prices fast enough to keep up with global oil prices, when global oil prices happen to be on a sharp upward trend.

The Global Oil Market

The nature of the global oil market is a very volatile market, where oil prices can often rise by double digit percentage points in a single day. This is because, apart from the demand and supply forces that affect oil prices, the price of oil is also affected by the deliberations of OPEC (Organization of the Petroleum Exporting Countries), which is a group that controls global prices.

It is in appreciation of the volatility of the global oil market and the effects of changes in oil prices across the economy that governments are usually wary of letting supply and demand control the markets. One of the measures that governments take to protect the general population from the effects of global oil price fluctuations is to issue oil bonds to companies whose oil prices they control, so these companies can continue selling the oil products they stock at reasonable prices---even when there is a huge and sudden rise in global oil prices.

Selling Oil Bonds

Oil bonds, like all government bonds, can be cashed upon maturity (where the oil company claims money from the government on account of the bond). But because they take too long to mature, and the companies need the money in the bond to keep themselves afloat, the standard practice is to sell the oil bonds (which are like any other government bonds) to the financial institutions that specialize in trading such bonds. The bonds are bought at a discount for the financial institution to make a profit on the maturity of the bond.

Tags: global prices, government bonds, Bonds bonds, such bonds, that governments, these companies, they incur

Get A Job On A Tug & Barge

Want more work freedom? Use these steps to guide yourself to your maritime dream job.

Working as a tugboat or barge captain is a job geared toward the adventurous. If you want to exchange the desk and computer for a life outside the office, this is the job for you. To attain the position, you will need to invest time in researching the company meant for you and the type of hauling you want to do. This can be a relatively simple task if you write down a list of everything you want your job to be, which will help you determine whether you want to work in the harbor or pull long hauls in a barge.

Instructions

1. Research the tugboat and barge companies around where you live or the areas where you would like to live. Search the Internet or browse through phone books to create a list of names and contact information for the various companies who have open positions.

2. Contact the companies by either calling the phone numbers or viewing their website. Look for keywords describing the job requirements for the position you want. Make sure you thoroughly research the job description to fully understand the demands, rigors, and benefits of the job. For example, if you want to be a tugboat captain working in a harbor, learn what hours and days of the week you'd be required to work, what physical and mental demands the job has, whether you'd be working alone or with others, and what pay and benefits you'd receive.

3. Browse the website or ask the phone agent for the job requirements. This will help you to determine steps you'll need to take to apply for the job. In some cases, and if you would like to work for the U.S. Coast Guard, you'll have to pass an exam to enroll into a highly selective training course. If you need to pass an exam in order to apply to the job you want, gather information and study materials for the test. If you have to take a maritime course, research the cost, times, and demands of the course. To gather information about maritime exams and courses, it's best to call and speak to an agent of the company you're interested in working for so that they can personally answer your questions and clarify any misconceptions.

4. Arrange to take a maritime course or exam. Spend any time prior to the course or exam independently researching tugboat or barge duties, mechanics, and specifics online. Volunteer or get a job around or on a tugboat to gain experience working on a vessel and to learn from captains and coworkers. The more outside information you can bring to the course or exam, the better your chances of success.

Tags: course exam, tugboat barge, gather information, help determine, maritime course

How Long Does A Hot Water Heater Last

How Long Does a Hot Water Heater Last?

You may not be aware of how much you rely on your water heater. However, have you ever asked yourself, how long do water heaters last? Knowing the value of water heater repair and care, just might save you from uncomfortable situations. What if you got up one morning to quickly shower before heading to work and your water heater were broken? When your water heater breaks, you realize how important this appliance is. Yet, with proper care and maintenance, you can help assure a long lifespan for this piece of equipment. Does this Spark an idea?

Function

Water heaters contain a heavy steel inner tank, which typically holds forty to sixty gallons of water. The tank has thick insulation and two external tubes. One of them brings cold water into the tank, while the other sends heated water out. Heating elements or a burner heat the water in the tank, and a thermostat controls the water temperature. The pressure relief valve helps ensure safety and the drain valve allows you to drain the tank when necessary.

Types

The type of water heater you choose will be a factor when determining how long it will last. Tank water heaters are the most commonly used type in the United States. These water heaters typically use either gas or electricity to heat the water, although some newer models are solar-powered. Tankless water heaters have risen in popularity in recent years. They heat the water as it passes through, rather than holding onto hot water. Heat pump water heaters can be retrofitted for an existing storage type, and coil or indirect water heaters utilize the home's heating system to heat water.

Considerations

Most storage tank water heaters (gas water heaters or electric) will last between ten and twenty years. The quality of both your local water and the water heater will factor in greatly to this number. The frequency of water heater repair, will also play a role. Tankless water heaters require the least amount of maintenance since they do not hold standing water. An electric tankless water heater can last between twenty to thirty years. An indirect water heater can last up to thirty years as well.

Making Your Water Heater Last

Drain your water heater at least once a year to prolong its lifespan. First, disconnect the power supply. Turn off the breaker if it is electric, or turn the thermostat to "Pilot" if it is gas. Attach a hose to the drain valve and run it outdoors. Disable the cold water supply. Run the hot water in a nearby sink to prevent a vacuum. Open the drain valve and drain all of the water to remove damaging sediment. Once it is drained, close the valve, remove the hose, turn on the cold water supply and immediately restart the water heater.

Warning

If you feel uncomfortable, unsafe or unsure of your abilities, hire a professional to perform maintenance on your water heater. Gas, electricity and water heater can all be dangerous. If you have a gas water heater and smell gas at any time during maintenance, get everyone out of the house and call your gas supplier, either from your cell phone or from a neighbor's phone. Do not use a phone in your home, as any electrical spark could ignite the gas.

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Hamstring Muscles Exercises

The hamstring muscles line the back of thighs, helping us jump, walk and move throughout the day. The hamstrings work in conjunction with the quadriceps muscles on the fronts of the thigh with movements. This pairing of muscles happens all over the body with every movement. According to the American Academy of Orthopedic Surgeons, the hamstrings contract with bending of the leg while the quadriceps relax. The hamstrings control bending and flexing of the leg. Exercising the hamstrings prevents injury and strengthens the muscles for great bursts of speed during sports.

Benefits

Working the hamstrings with exercise creates toned, shapely legs. Inevitably, you'll be working your buttocks as well. Hamstring exercises also improve the power in your legs. If you're an athlete, you'll have more stamina and explosive power in your legs from a standstill. If you're just a regular person, a long flight of steps won't make your legs ache as badly. Hamstring exercises also prevent injuries to these powerful muscles.

Injury Prevention

Hamstring muscles can tear and become injured with inappropriate stretching. Preparation before exercise becomes the most crucial key to prevention of hamstring injuries. Athletes and dancers perform a series of stretching exercises and warm ups to slowly work the hamstring in preparation before exhibiting the bursts of speed for their sport. The American Academy of Orthopedic Surgeons states that it's best to prevent hamstring injury with proper exercises. Rehabilitating a hamstring injury is considerably more difficult than preventing one in the first place.

Basic Exercises

Hamstring muscles exercises should be performed before any exercise, even walking. Basic exercises involve standing straight and bending over towards the toes. Working the muscles from multiple angles can help strengthen and increase flexibility to the hamstrings. Seated hamstring stretches involves spreading both legs while sitting. Bend one leg, tucking the flat of the foot against the other thigh. Lean forward toward the toes to stretch the back of the legs.

Proper Form

Any hamstring exercise should be a control and measured movement. Jerking or bouncing can result in injury to the hamstring. It's best to work the hamstrings after you've warmed up. Jog in place, perform some jumping jacks or walk briskly for 5 to 10 minutes. Light activity warms the muscles and gets the blood pumping. Both make even tight muscles more responsive to exercise.

Vary the Workout Routines

Work your hamstrings with an exercise routine including cycling, running, swimming or dancing. All of these options provide a very effective workout for the hamstring muscles. If you've chosen to target the hamstrings for further development, consider how you'll be using this muscle. Football and basketball players train differently than the average Joe. These individuals need the explosive jumping power that developed hamstrings can offer. Most likely, you'd just like to tone and strengthen these muscles for fitness and easier movement.

Stability balls and target exercises can strengthen the hamstrings. Stability balls support the body while performing standard exercises. The ball functions to place body slightly off balance, causing the engagement of multiple muscle groups to retain balance. Static hamstring exercises using weights also strengthen the hamstrings. Incorporate light weights to start and gradually work up to more weight. See additional resources for a variety of exercises using weights and a stability ball.

Tags: your legs, Academy Orthopedic, Academy Orthopedic Surgeons, American Academy, American Academy Orthopedic, before exercise, bursts speed

Foods High In Sodium

While it's necessary for some sodium to be included in any diet, there are definite dangers of having too much sodium, including increased risk for high blood pressure and heart disease as well as stroke and kidney problems. Therefore, it's important to be able to recognize foods that are high in sodium in order to learn regulate your sodium intake.

Canned Foods

Canned vegetables and canned vegetable juice often contain a high amount of sodium. Similarly, soups often have a high sodium content as well--even those marketed as healthy choices.

Dehydrated Foods

Dried and dehydrated foods such as packet soups, pastas, rices and other instant versions of pastas and macaroni and cheese often have high sodium contents.

Grains

Many cereals and grain-based foods contain high amounts of sodium. Crackers are often high in sodium, as are biscuits and cereals. Sodium is often included in the flours that are the basics of such foods.

Meats

All processed meats are generally high in sodium, especially processed lunch meats and sausages.

Snacks

Many snacks such as popcorn and peanuts are high in sodium, but some of these can be averted. Unsalted peanuts and popcorn can still be healthy, low-sodium snacks, but it's important to read the labels.

Mixes

Mixes such as pancakes, stuffing and premade cookie mixes are often higher in sodium than they would be if made from scratch.

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Date My Cannondale Bike

Originally a producer of cycling accessories, Cannondale introduced its first bicycle in 1983. If you own a Cannondale bicycle, especially an older model, you may be interested in learning when it was manufactured. Depending on the year it was made, indications of its age may be found on different areas of the bicycle in coded serial numbers.

Instructions

1. Locate the serial number for the bicycle. Depending on the year of manufacture, this can be found on the bottom of the bicycle frame, on the upper rear frame fork or on the seat adjustment bracket.

Serial numbers on bicycles produced from 1983 to 1985 are two letters and four digits located at the bottom of the frame. Bicycles produced from 1986 to 1992 have a serial number composed of 11 or more digits, located either at the bottom of the frame or on the upper rear frame fork. Bicycles produced from 1993 to 2001 have a serial number plate located at the bottom of the frame. Bicycles with Raven frames produced from 1998 to 2001, as well as all bicycles produced from 2002 onward, have a barcode and serial number on the seat adjustment bracket.

2. Identify the two letters at the beginning of the 1983 to 1985 serial number. "AA" indicates 1983, "BB" 1984 and "CC" 1985.

3. Identify the date code in the 1986 to 1992 serial number. Cannondale used two different formats in these years.

The first format uses a number containing frame size, production date and sequence number. Digits 3 to 8 represent the production date, in a MMDDYY format. For example, the serial number 56020588132 indicates a frame built on February 5, 1988.

The second format uses a number containing rear dropout spacing, frame size, production date and sequence number. Digits 4 to 7 represent the production date, in a MMYY format. For example, the serial number 51803920847 indicates a frame built in March 1992.

4. Identify the date code on the 1993 to 2001 serial number plate. The date code is positioned on the upper left of the serial number plate for years 1993 to 1999, and on the bottom right for years 2000 to 2001. It is composed of two letters indicating the year and month of manufacture. The years are indicated by letters E through K and the months are indicated by letters A through L. For example, the code KD indicates a bicycle manufactured in April 1999.

5. Locate the bar code and serial number for Raven frames manufactured in the years 1998 through 2001. The two letters at the beginning of the serial number below the bar code indicate the year and month of manufacture. The years are indicated by letters J through M and the months are indicated by letters A through L. For example, the code LE indicates a bicycle manufactured in May 2000.

6. Locate the bar code and serial number for bicycles manufactured from 2002 onward. The first letter in the serial number below the bar code indicates the year of manufacture, starting with the letter N for 2002 and continuing in alphabetical order.

Tags: serial number, produced from, indicated letters, indicated letters through, letters through

Break Up With Someone Who You Love But Doesn'T Make You Happy

You might love each other, but it's time to move on.

Breaking up with someone you still love but who doesn't make you happy is perhaps the hardest kind of breakup. There are many reasons why you might want to end a relationship with someone you love. Perhaps the romance is gone, but you still get along as friends. Perhaps your life goals are incompatible/ You might want children, while your partner prefers to remain child-free. Whatever your reasons for breaking up, you must understand why you are choosing to end the relationship, communicate honestly and respectfully, and establish boundaries for future interactions.

Instructions

1. Write in a journal or diary your thoughts about why the relationship is not making you happy. This will help you to decide whether you wish to end the relationship or if the problems in the relationship can be solved on your own or with the help of a therapist.

2. Choose a comfortable time and place to talk. You and your partner should both be relatively relaxed and ready for honest, respectful communication. Ask your partner whether it's a good time to talk. If she's just walked in the door after a stressful day, it may not be the best time. Talk to your partner face-to-face rather than via, phone, email or text if possible.

3. Tell your partner that although you still care for him, the relationship is no longer fulfilling your needs. Use "I" statements rather than "you" statements. For example, "I'm no longer happy" rather than "you don't make me happy." Avoid accusatory statements ("you're not supportive enough") and vague generalizations ("it's not you, it's me.")

4. Listen to your partner's concerns and feelings without interrupting or contradicting her. Avoid such behaviors as rolling your eyes or tapping your foot that might show impatience or annoyance. Even if the decision is not mutual, your partner still deserves kindness and respect.

5. Establish boundaries for the coming days, weeks and months. After a serious relationship ends, you may need to avoid communication for a while in order for feelings of anger or sadness to subside.

Tags: your partner, rather than, make happy, might want, with someone

Good Carbs For Energy

Carbohydrates have received a bad reputation due the popularity of low-carb or no-carb diets. However, the some types of carbs are actually good for you. Carbohydrates come in many forms. Bad carbohydrates like those in cookies, white bread, cakes and pies are loaded with sugar and other added ingredients. These carbs can provide quick energy but in many cases the body converts them to fat. Healthy carbs like carrots, strawberries, whole grains, oatmeal, peaches and other vegetables fuel the brain and the body.

Eat Raw Vegetables

Eat five to eight servings of raw vegetables each day. Healthy carbs are high in fiber and low in sugar. When the right carbohydrates are consumed the body is able to maintain healthy blood glucose levels. Vegetables contain fiber which helps you to feel fuller longer. In addition, veggies also help to lower cholesterol and remove toxins from the body. Vegetables contain vitamins, minerals and enzymes which help strengthen and nourish cells. When shopping at the grocery store buy a wide variety of different vegetables. Some of the most nutrient dense healthy carbs are carrots, asparagus, dark green leafy salads, squash, cucumbers and legumes. Consume vegetables several times per day for quick energy that actually lasts.

Whole Fruits

Eat two to three servings of fruit each day. According to the American Diabetes Association, fruit should be consumed whole because the fiber and other nutrients in fruit balance out the natural sugars. Eat fruit whole, never juice fruit unless you want a blood sugar spike. However, some people with severe diabetes will need to avoid fruit all together, so be sure to talk to your doctor about your specific nutritional requirements.

Nuts and Seeds For Stamina

Eat one handful of nuts or seeds each day. Nuts and seeds contain healthy carbs for sustained energy. In addition, these little snacks are flavorful nutrient dense foods. Nuts and seeds contain b-vitamins. B-vitamins help to increase energy and improve nervous system health. In addition these foods also contain omega-3 fatty acids which are beneficial for overall health because they reduce inflammation in the body. Top choices include almonds, sunflower seeds, pumpkin seeds, cashews and peanuts.

Eat Whole Grains and Sprouted Breads

For quick energy eat a slice of sprouted bread with homemade jam. Whole grains and sprouted breads contain healthy carbohydrates and other essential vitamins and minerals. Bread also contains fiber which will help you feel full and satisfied for a longer period of time. If you think you may have a wheat allergy see your doctor to get tested or choose other healthy carbohydrates.

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Heath & Wellness Cruises

Wellness cruises cater to both healthy travelers and those looking to get healthy.

The increased popularity of health and wellness cruises over the years has coincided with advancing knowledge in medical science as well as the proliferation of fashionable activities like Pilates, yoga and Tai chi. These cruises cater to people who already lead a fit, healthy lifestyle as well as those who wish to become healthier. Travelers typically partake in daily exercise regimens, balanced meals and active outdoor recreation, all while visiting new and exotic places.

MSC Cruises: Wellness Cruise

MSC Cruises has designed a wellness cruise that takes a holistic approach to enhancing both inner health and outer beauty. Guests can enjoy group fitness courses and state-of-the-art exercise equipment in the onboard gym or receive facial treatments and Balinese massages in the Aurea Spa. Seasoned instructors provide healthy lifestyle tips and meal menus are replete with ultra-nutritious entrees. Other cruise activities range from aerobics and yoga to deck walking and dancing classes for all levels. Guests can also partake in motivational lectures or creative painting sessions structured to relax the mind.

Great Alaskan Marathon Cruise

The Great Alaskan Marathon Cruise , geared toward running enthusiasts, is a seven-day adventure aboard Holland Line America's MS Westerdam. The ship departs from Seattle's Puget Sound, with ports-of-call that include Victoria, British Columbia and Alaskan cities like Sitka, Ketchikan and Juneau. At every stop, guests have the opportunity to run different Alaskan terrain and varying distances. By the end of the week, each guest will have run 26.2 miles--the distance of a full marathon. The trip also offers plenty of chances to interact with hosts John Bingham and Jenny Hadfield as well as special guest instructors at daily seminars on racing, nutrition and strength training.

Maine Windjammer Cruises

Maine Windjammer Cruises offers wellness trips on the Grace Bailey that depart from a village in Camden, Maine for five days of sailing along the coast of the Pine Tree State. Guests begin each day by performing yoga or gentle stretching exercises followed by a fresh, nutritious breakfast. Later in the day, shore excursions call for nature walks and hikes through wild spruce forests and hilly coastal towns. The Grace Bailey, which serves as the flagship of the fleet, is an authentic 19th century, 123-foot windjammer that was restored in 1990 and is currently listed as a historic national landmark.

Richard Simmons Cruise to Lose

The Richard Simmons Cruise to Lose is a seven-day excursion aboard the Carnival Splendor that leaves from Los Angeles, with stops in Puerto Vallarta, Mazatlan and Cabo San Lucas. Participants wake up early each morning to enjoy a diet-conscious group breakfast followed by mixers and exercise classes with Simmons himself. The ship features a thalassotherapy pool, aroma steam bath, and classes in Pilates, yoga and Tai chi. The price of the cruise includes all meals, taxes, activities and a private pre-cruise party at "Slimmons," Simmons' exercise studio of 35 years. He also treats guests to his "Project Me" motivational seminar.

Fun & Fitness Travel Club Cruise

Fun & Fitness Travel Club has more than 4,000 members throughout the US who cruise annually to various ports-of-call on fitness-style cruises designed by program director Jim Seeley. Popular departure ports include Seattle, Miami and Cape Liberty/Bayonne, New Jersey. Travelers participate in classes and activities taught by certified instructors, ranging from daily water exercises to a variety of dance lessons. All staterooms are booked in upgraded categories, and the cost includes low cost travel insurance. Additionally, Royal Caribbean Cruise Lines named Fun & Fitness Travel Club its number one business partner in the Mid-Atlantic region.

Tags: Fitness Travel, Fitness Travel Club, Travel Club, Alaskan Marathon, Alaskan Marathon Cruise

Fundraising Ideas Using Bricks

Use bricks to help your fundraising efforts.

Bricks often symbolize the building blocks of a home, business or organization. Using this foundational idea and symbolism of the brick can help you in your fundraising efforts. You can use the bricks as a direct way of raising funds or as a visual symbol to encourage those working with you in your fundraising efforts.

Engraved Bricks

If you're raising money to build a new building for a cause, offer to engrave the bricks that will be placed in the building, sidewalk or memorial for a set donation amount. For example, if Mr. and Mrs. Smith donate money to have a brick engraved, they can choose to have "Mr. and Mrs. Joe Smith" or a short phrase like "In Loving Memory of Janice Smith." When the building, sidewalk or memorial is constructed, their brick--along with all of the other engraved bricks--will be placed in a visible location for passers-by to see.

Building Visual

Using bricks as a visual to encourage your fellow fundraisers in their efforts works especially well if you're raising money for some sort of building. Gather enough bricks to build a tiny replica of the building. Divide the total amount of money you need to raise by the number of bricks you have, and assign that amount to each brick. Begin building the structure one brick at a time--place another brick on to the building when you raise that amount of money. This helps the fundraisers see the efforts of their work and motivates them to raise even more money to complete the goal. It can also be a nice display for your community so people can see how your have raised, which may encourage others to donate.

Sell Bricks

If you need to raise funds to build a new building or to tear down and replace an old one, selling bricks from the old one as a piece of memorabilia is a great way to raise funds. Another option is to sell bricks to donors like the ones that will be used, engraved with the name of the new building and the year. This creates a costly initial investment, but you can easily set the price of the bricks to cover the costs and raise more money.

Tags: fundraising efforts, your fundraising, your fundraising efforts, amount money, build building, building sidewalk

Gifts For Lazy Guys

Get your guy moving by giving him presents to motivate him out of laziness.

Guys are often stereotyped as super-handy, actively engaged in all types of interactive sports, hobbies and adventures. These guys are simple to buy gifts for. If your guy goes against the grain and is more lazy than crazy about the active lifestyle, give gifts that put a little spice in his life.

The Couch Potato

He's glued to the television, flipping from channel to channel in search of sitcoms, sports and marathons. You're not surprised to see him turn the couch into his dinner table, entertainment station and bedroom. He is the couch potato. Give your lazy spud boxed gift sets of his favorite shows on DVD, a gaming system and upgrades to his television unit. General Electric sells a flip universal remote, a novelty item that allows him to program all of his devices with one unit. He can tuck the remote away in his pocket and "flip" it open when he's ready to get in the zone. Other gift ideas for your homebody include regular cleaning service packages from your local maid service or a plan to pre-pay the handyman to take care of home maintenance chores.

The Half Marathon

By far he's not addicted to the gym, but makes a useful attempt every now and then. Perhaps the "lazies" distract him from all of his fitness goals and instead he makes excuses. Catapult your half-hearted fitness buff close to his goals by giving him fitness-made-easy products. A scale that tracks body fat as well as pounds, a complete dumbbell set and a service agreement with a water delivery company will help kick-start his home gym. Get him in the groove to beat his laziness with the Gruve activity monitor alarm. Sited by the Huffington Post as one of top 10 gadgets to help you get fit, the alarm tracks the number of calories you burn a day and sends a signal, buzz and lights up when you've been inactive for too long. Accompany your fitness gifts with a membership to a track club so that he can join a jogger's group for inspiration and accountability and a gift card to his favorite sporting goods store for new workout apparel and footwear.

The Pampered Chef

The only time he's boiled water was in the microwave. If it's not pre-packaged or made by someone coming over to serve him, he's not going to cook it. Pamper your not-so chef by organizing a flipbook of menus from every restaurant in town to give him access as close as his phone dialing will allow. Add a few gift cards for free meals at his favorite restaurants, too. Check your local catering companies for pantry services that allow you to purchase full home-cooked meals that can be frozen or refrigerated for easy preparation by your lazy guy. If you so desire, attempt to get him inspired to do it himself with cooking classes, a personal shopper for groceries and scheduling a dinner party with him as the host.

Tags: your lazy, your local

Become A Better Running Back

Running back is one of the most difficult positions to play in all of sports. A running back must have speed, agility, resilience, endurance and the ability to catch and hold onto the football regardless of contact with other players or the weather. There are several things you can do as a running back to improve upon your play on the field. Here is become a better running back.

Instructions

1. Determine what type of running back you should be on the field. If you're a lean and speedy athlete, you're better suited to be fast back that runs around the tackles. A bigger, stronger person would make a better power running back, one who takes the ball up the middle and tries to break through tacklers rather than evade them. Knowing this information is the first step to take when attempting to become a better running back.

2. Watch tapes of yourself and critique your play on the field. Regardless of how talented any athlete may be, there is always room for improvement. Be honest with yourself while watching tapes of your play. Take notes of times that you didn't follow your blockers properly or missed the hole and be sure to also include any ways that you believe you could improve on the field.

3. Read over your playbooks carefully and know the blocking schemes for running plays. One of the easiest ways to improve as a running back is to simply follow your blockers after the ball is handed to you. Many running backs try to create their own spectacular plays out on the field. While that may lead to a big play at times, the best way to gain yards as a running back is to know where your offensive lineman will be after the play begins and then following those men.

4. Be sure to participate in full body workouts. Many running backs make the mistake of focusing their workout on either their legs or upper body, depending on what type of running back they are. It's important to strengthen both your lower and upper body in the gym. A strong upper and lower body can give you more speed as well as the ability to break tackles.

5. Take part in running back drills during the week before a game. It's unwise to participate in full contact football except on game days. Instead, use drills such as a the “Stop and Start,” “Tire Drill” and “Strip Drill” to better prepare you for games. These drills can improve your agility, ball control skills and overall offensive awareness on the field.

6. Practice catching the football. Many running backs are one-dimensional in that they simply take hand-offs. To be a better running back and better overall football player, it's important that you can run routes and catch passes in game situations. This gives your quarterback more options when he's in the pocket and increases your touches during a game.

Tags: running back, running back, better running, Many running, Many running backs, running backs

Act Like A Celebrity

It takes a bit of luck and maybe a modicum of talent to become a celebrity, but anyone can imitate a celebrity by following a few simple steps. In today's tabloid world, merely imitating a celebrity sometimes guarantees press and TV coverage. So, if you want to get your picture in the paper or on your favorite blog, here's act like a celebrity.

Instructions

1. Go to fancy parties and popular haunts. Read the celebrity blogs and take note of the latest dance club or restaurant that attract celebrities like Lindsay Lohan and Paris Hilton. Trendy clubs turnover every week so don't be left out on the cold. Get your Hollywood and Manhattan connections in order so you can stay up to date on what's hot.

2. Look good. Cutting a thin, sexy figure remains most important thing if you want to act like a celebrity. Get a makeover at your local posh department store or spa. Save your money and buy slinky, trendy clothes at an upscale boutique.

3. Attract the paparazzi. If you dress scantily or wear unusual costumes (a cowgirl or cowboy outfit, for example) for a night on the town, photographers will follow you around all night. You may even find a video of yourself on a celebrity blog the next day.

4. Have good looking friends. In order to imitate a celebrity and get into those ritzy clubs and restaurants, you need to be surrounded by well-dressed attractive folks. It helps if some of them belong to well-heeled show biz or millionaire families.

5. Cause trouble. Drink too much and dance on the tabletop, or get caught in the restroom canoodling with a real celebrity or one of the other club patrons. Remember, a good celebrity knows get noticed by the press and public all the time, so act outrageous and you'll get publicity and endorsement deals. Act outraged if the club doorman doesn't recognize you, or imitate a lesser known celebrity and start crying-in front of a rolling camera, of course.

Tags: imitate celebrity, like celebrity

Become An Air Traffic Controller

Become an Air Traffic Controller

Air traffic controllers have a very important job, to manage flight patterns. They not only manage when planes land and take off, but they also work to keep aircraft a safe distance apart. If you are looking for a challenging but rewarding career, then become an air traffic controller. These steps will show you enter this field.

Instructions

1. Enter the field early. Air traffic controller candidates have to be under 30 years of age.

2. Confirm that you are a U.S. citizen. You have to be a citizen to be accepted as an air traffic controller candidate by the FAA.

3. Complete your education at an FAA approved educational institution with an air traffic-related field of study. Currently there are only 14 schools that the FAA accepts candidates from. A few of these schools include: Daniel Webster College, Miami-Dade College, Purdue University and Vaughn College. You can also complete your prerequisite education in the military. If you have military air traffic control training then you don't have to graduate from a civilian college to be accepted as an FAA candidate.

4. Apply for a job with the FAA. Once accepted as an air traffic controller candidate by the FAA you will then be enrolled in the Federal Aviation Administration Air Traffic Control Academy. At this point you will be able to choose between an en route specialization or a terminal specialization.

5. Complete intensive training and internship programs. These training programs may include on-the-job training sessions, simulator training, preparation classes and finally certification examinations.

6. Take your post as an air traffic controller at an air control tower in a town of your choice. Positions are available across the country. You can put in a request for an airport that you are interested in, but there are no guarantees there will be openings at the time you apply.

Tags: traffic controller, accepted traffic, accepted traffic controller, Become Traffic, controller candidate, traffic controller candidate

Adjust The Thermostat Of A Kenmore Hot Water Heater

You can adjust the temperature of your water heater by changing the setting of the thermostat. On new water heaters, the thermostats are set low from the factory. That is a safe and economical starting point. You can raise the water temperature.

On other water heaters, the setting might be too hot for you. You can lower the water temperature.

Nearly all water heaters are made by a very few manufacturers and sold under such brand names as Kenmore, Rheem, Whirlpool, GE, Ruud, Reliance, Maytag and State. The controls on water heaters are all similar. Does this Spark an idea?

Instructions

1. Turn off the power to the electric water heater. The easiest and most common way to do this is to turn off the circuit breaker in the electrical panel. In very old buildings there may be fuses to remove.

2. Remove the access panel by first removing the screws that hold it in place. It is attached with two screws, one at the top and one at the bottom of the panel. Remove these screws and the panel.

3. Remove the insulation that covers the thermostat and heating element. The thermostat and heating element are now in plain view. If there is a plastic cover over the element, it need not be removed to adjust the thermostat.

4. Turn the thermostat control. It appears as a small shaft with a slot in it. Insert the small flat head screwdriver in the slot. As you turn the shaft with the screwdriver, the attached indicator will point to numerals which pertain to water temperature as expressed in degrees Fahrenheit. Turn it to the temperature you want.

5. Replace the insulation and the cover panels. Turn the power back on.

Tags: water heaters, water temperature, heating element, panel Remove, shaft with, thermostat heating

How Fast Does A Horse Run

How Fast Does a Horse Run?

Horses are beautiful animals revered for their speed, strength and endurance. They are amazing creatures with excellent balance and agility. There are several kinds of horses that come in all shapes, sizes and colors. The physical characteristics of a breed can affect the speed, agility and stamina of the horse.

Features

Horses are hoofed mammals that are anatomically designed for speed. Thoroughbreds and quarter horses are two types that are specifically bred for speed. Thoroughbreds are distance runners, clocking speeds of approximately 40 miles per hour. quarter horses are shorter and more muscular than thoroughbreds. They are bred for running short distances at speeds of about 50 miles per hour.

Significance

Although all breeds have a similar anatomy, there are slightly different characteristics that can affect overall speed and endurance. Thoroughbreds tend to have a lean body with a short back and long legs, which makes them well-suited for speed and distance. The knee joints of horses are equivalent to a human wrist, allowing for greater flexibility. The hooves are tough and resilient. Breeds that are used for racing, such as thoroughbreds, are more prone to injuries that may lead to permanent disability or even death.

Considerations

Horses are herbivores. Their digestion is adapted to forage of grass and plant matter. Horses have very sensitive digestive systems. Unlike humans, they are unable to vomit. Ingesting certain substances or even too much food or water too quickly can cause serious conditions in horses that could even be fatal. Although they have sensitive digestive systems, horses also have strong abdominal and back muscles that aid in their speed, balance and agility. Horses can sleep standing or lying down although they must lie down to enter into REM (the state of sleep in which dreams occur and brain activity increases) sleep. One to two hours of REM sleep can be sufficient for horses but to sleep only in a standing position for a couple of days could lead to sleep deprivation.

Benefits

Horses have the largest eyes of any land animal. They have the ability to use both monocular and binocular vision, meaning they can see with one eye or two. A horse can use its monocular vision to observe the width of it visual field while using its binocular vision for better depth perception. Monocular vision allows the horse to see scenes to each side of it without having to turn its head. Horses have good hearing as well as vision. The average lifespan of a horse is 25 to 30 years, although they have been known to live longer. Mares have a gestation period of 11 months. A foal can stand, walk and run shortly after birth.

Types

Horses have four basic gaits, referred to as a walk, trot, canter and gallop. The average speeds for each of the basic gaits are: Walk--3 to 4 mph; Trot--8 to 10 mph; Canter--10 to 17 mph and Gallop--25 to 30 mph. The top speed of most horses is considered to be around 45 miles per hour, although some racehorses have been known to exceed this speed.

Potential

Secretariat and Artax are two of the most notable racehorses, recognized for their incredible speed and top notch performance. Artax, also known as the Speed King, ran 7 furlongs in 1 minute and 20 seconds flat. He has been called the fastest horse in the world. Secretariat was one of the greatest race horses of all time. He claimed the Triple Crown in 1973. He held the world record time for the 1 ½ mile distance of 2 minutes and 24 seconds. Secretariat sired 41 stake winners. He came down with a painful condition of the hooves at the age of 19 and was euthanized after his condition continued to deteriorate.

Tags: Horses have, miles hour, balance agility, basic gaits, been known

Avoid Rhabdomyolysis

Rhabdomyolysis is a medical condition in which your muscle membranes and fibers break down. This causes potassium and myoglobin to enter your bloodstream. Myoglobin becomes toxic in your kidneys and results in damage to the kidney cells. The kidneys are then unable to adequately filter your bodily wastes. If untreated or treated too late, rhabdomyolysis can cause permanent kidney damage, kidney failure and possibly heart failure due to elevated potassium levels. The best way to ensure minimal damage from rhabdomyolysis is to get medical help immediately, or to prevent the condition from occurring.

Instructions

1. Hydrate your body adequately, especially after exercise. Serious athletes are at risk of dehydration and possibly rhabdomyolysis. Drinking large amounts of water after exercising can help your kidneys flush out the myoglobin.

2. Do not exercise if you have recently had an infection or a viral illness. This will increase your risk of developing rhabdomyolysis. Your muscles may already be inflamed and more prone to deterioration caused by exercise.

3. Acclimate yourself to your exercise program. If you are already at a high fitness level, you are less likely to develop rhabdomyolysis, according to the Sports Injury Bulletin. It's not a good idea to suddenly start an aggressive fitness program after being inactive for awhile.

4. Seek rehabilitation assistance if you are an alcoholic or a drug addict. People with these conditions are more susceptible to rhabdomyolysis. Addicts and alcoholics who sleep for a long period of time in one position can develop rhabdomyolysis due to the extended pressure on the muscles.

5. Ask your doctor whether any medications you are taking could put you at risk for rhabdomyolysis. Occasionally, statins may break down muscle cells. This is rare; however, if you take statins and you experience muscle weakness or aching, discontinue your medication and see your doctor.

6. Obtain medical help as soon as possible if you suspect you have rhabdomyolysis. If your condition is treated early enough, you may be able to avoid chronic kidney damage or kidney failure. Learn to recognize the symptoms of rhabdomyolysis so you can seek medical treatment. Possible signs include weakness, muscle stiffness, aching or tenderness, unusual urine color (such as dark or red), fatigue, joint pain, weight gain and seizures.

Tags: damage kidney, break down, damage kidney failure, develop rhabdomyolysis, kidney damage

Home Theater Room Ideas

Design the room for comfort and to enjoy favorite movie genres.

If you have the space and budget to create an in-home theater room, consider yourself fortunate. You should first develop a budget for the project and dedicate the great majority of the budget to the video and audio equipment. How movies are displayed and projected are one of the most important aspects to make the room entertaining and enjoyable. From there, the sky is the limit to how you decorate the room. By using themes, you can help to narrow down choices to create a room with a signature style and look that's unlike any other home theater on the block. Does this Spark an idea?

Oscar Wall of Fame

Create a wall of honor to Oscar Winners. Frame posters of winning movies and their stars. You don't have to make the wall complete. You can even reprint movie reviews from newspapers, magazines and websites to frame and add underneath pictures and posters about Oscar-winning movies. Paint the wall red in honor of the traditional "red carpet" that silver-screen celebrities walk on, or incorporate a red carpet and velvet rope along the expanse of the wall of honor. When you complete your wall of fame, hold a party and ask guests to put their hand or footprints on a slab of concrete to place on the floor underneath the wall. Save wall space for upcoming winners so you can add to the wall of honor every year.

Action and Adventure Theme

If action is your movie passion, turn that into the inspiration for designing your home theater. In addition to the big screen monitor, include big-size furniture so that everyone can sit back, relax and get ready for action. Decorate walls with classic movie posters from movies like "Jaws" and the Matrix, Bat Man, and Star Wars trilogies and series. If your budget permits, include a Wii system or arcade games. Place electrical outlets strategically so that video game players and devices are easily hooked up. Most importantly, dedicate money for the best sound and audio system you can afford. The sound effects drive the enjoyment and excitement of action and adventure movies.

Chick Flick Friendly

Single women can create a home theater that's all about "chick flicks." Or married women can ensure that the home theater design includes homage to all-time chick flick favorites and has "female friendly" accouterments. A truly chick-flick friendly theater has comfortable seating and pillows at-the-ready to grab during key emotional moments of movies. The in-home movie library would have to include favorites like "When Harry Met Sally," "Waiting to Exhale," and "Thelma and Louise." Movie posters of stars like Kathryn Hepburn, Sophia Loren, Julia Roberts and others should adorn the walls. And remember to strategically place boxes of tissue so that the girls can grab and dab away tears whenever they need to.

Tags: wall honor, home theater

Become An Olympic Snowboarder

The Winter Olympics in 1998 was when snowboarding was introduced. It has grown to six events since then including slalom, parallel slalom, giant slalom, super giant slalom, snowboardercross and half-pipe. Like any Olympic sport, snowboarding is demanding, but if you can get to the Olympics, your career as a professional snowboarder is all but assured. Read on to learn become an Olympic snowboarder.

Instructions

1. Learn to snowboard. Most ski areas now offer snowboard lessons. You will learn in either a group or private session.

2. Determine your area of interest and talent. There are six events in Olympic snowboarding. Try them all out to see which best suits your talents.

3. Find an Olympic coach. A coach will help you refine your skills. A coach will also help you schedule and compete in competitions.

4. Fine tune your snowboarding skills and always strive to improve them. You will have to practice for many long years before you have the potential to become an Olympic snowboarder.

5. Compete in competitions. Learning to compete is vital to an Olympic snowboarding. It will bring you to the attention of the Olympic snowboard team as well as sharpen your skills.

6. Try out for the Olympic snowboard team. Your coach will help you find out where and when the Olympic snowboard ream tryouts. All the skills you have been sharpening will help you secure a spot on the Olympic team.

Tags: coach will, Olympic snowboard, will help, become Olympic, become Olympic snowboarder, coach will help

Wire A Richmond 6e502 Water Heater

The Richmond 6E50-2 water heater has double 4500 watt heating elements. It is designed for fast hot water recovery, with a 50 gallon capacity. The installation is done in exactly the same way as a standard electric water heater, using the same plumbing and electrical wiring. The water heater is fairly small and is designed to be installed in areas of limited space, under counters, inside cabinets or mop-sinks. The Richmond 6E50-2 water heater is no longer produced by the manufacturer. Does this Spark an idea?

Instructions

1. Turn off the 30 amp breaker that is supplying power to the water heater. Remove the two screws holding on the cover plate. This is connected to the metal flexible electrical conduit on the top of the water heater you are replacing.

2. Remove one of the wire nuts from the two wires. This is located inside of the wiring compartment that was revealed when you removed the cover plate. Test the wire for power using a multimeter electrical tester with its dial set to read alternating current voltage (ACV) at 750 volts.

3. The multimeter colored wires can be helpful when testing for power.

Touch the black wire from the multimeter to the green ground screw inside the compartment. Touch the red wire from the tester to the wire that you removed the wire nut from, to verify there is no power in the wires feeding the water heater from the wall. You should not see any voltage reading on the tester, if you do then the correct breaker feeding power to the water heater has not been turned off. Remove the second wire nut and repeat this step on the newly exposed wire.

4. Remove the bare ground wire from the green grounding screw by loosening it with your Phillips screwdriver. The old water heater is now completely disconnected form electrical power. Remove the old water heater and install the Richmond 6E50-2 in its place.

5. Remove the nut on the connector holding on the cover plate, from the old water heater, to the electrical conduit. Remove the old cover plate from the conduit. Remove the two screws on the top of the new water heater's electrical cover plate. Knock out the 1/2- inch round blank in the electrical cover with pliers. Attach the new cover plate to the existing electrical conduits' connector, using the nut you removed earlier.

6. Attach the bare ground wire to the green ground screw in the electrical compartment and tighten it with your Phillips screwdriver. Connect the two remaining power wires from the conduit to the two wires inside the compartment with the original wire nuts you removed. Both of the remaining wires are 110 volt power and can be attached to either of the black or red wires in the electrical compartment.

7. Adjust the wires and nuts in the compartment so that the cover will re-attach without putting pressure on the wires. Replace the cover with the two screws that hold it in place. Turn the water heater breaker back on once the water has been refilled in the water heater.

Tags: water heater, cover plate, wire from, Richmond 6E50-2, water heater, your Phillips screwdriver

Be A Good Long Distance Runner

A good long distance runner is both committed and disciplined, ready to do whatever it takes to finish the race. Waking up one morning and declaring to run a marathon is more than a major decision. It requires months of hard work and endurance training. If you want to be a good long distance runner and you are determined to succeed, begin by practicing a few basic steps and soon you'll be the one the crowd is cheering on as you cross the finish line.

Instructions

Be a Good Long Distance Runner

1. Get up a few extra hours in the morning for a slow-paced 5 mile run. Slow-paced, long distance runs increase both lung capacity and endurance. Mornings are a great time to get the blood pumping and the heart rate going. Begin the day with a winning attitude. Those who get up early and run first thing in the morning are those who become good long distance runners.

2. Evenings and weekends are also good times for long distance runs. Most people do not have the time necessary in the morning before work to do anything other than getting ready for the day. They especially do not have the time to run. For those whose mornings are already packed full, evenings after work or weekends provide a much more flexible time schedule. Running a few miles doesn't take long, but training for a long distance run requires more than just a few miles. Making sure to set aside a few hours for a run will ensure that you will someday become a very good long distance runner.

3. Part of training should include rapid runs up and down stairs or steep hills. Building leg muscles is important to becoming a good long distance runner. There is no better way to strengthen leg muscles than to run uphill. A good training exercise requires uphill and downhill sprints for at least an hour at a time. Once you've gone up and down hill for as long as you can, finish up the practice with a good 2 mile jog. The strain on the leg muscles must be worked out. Do not end your uphill sprints by sitting down. This will only cause your muscles to sieze up. If a 2 mile run isn't possible, at least spend a few minutes stretching.

4. Another great training exercise for becoming a good long distance runner are sprints followed by walks. Using the track at a local school is a great place to practice. Sprint half the track and then walk the other half. Do this for at least an hour. This exercise not only strengthens leg muscles it also disciplines the body for that last leg of the race when you need to give it all you've got.

Tags: long distance, good long, long distance runner, distance runner, good long distance

How Much Does It Cost To Raise A Child

How Much Does it Cost to Raise a Child?

The U.S. Department of Agriculture says that parents that make more money are going to spend more money raising their children. The houses will be bigger, the cars will be more expensive and the clothes will cost more. But on average, a family that earns between $40,000 and $70,000 annually will spend around $250,000 to raise one child to the age of 17. There is no significant savings for multiple children.

Housing

The USDA says that housing a child all the way through the age of 17 will cost between $45,000 and $100,000. The big difference in cost is dependent on the household income. Those with smaller incomes will spend less. Housing a child is the biggest expense that parents will incur and represents 35 percent of the overall annual cost of raising a child, according to the USDA. To come up with this figure they allow between 100 and 150 square feet of living space per child.

Food & Clothing

Food is the next biggest expense. The USDA says that parents should plan to spend between $27,000 and $40,000 per child through the age of 17 for food. This figure represents nearly 20 percent of the total cost of raising a child. Clothing is another expense that will run between $9,000 and $13,000 per child, on average. Clothing represents about 7 percent of the total cost of raising a child, according to the USDA.

Health care

Health care is not a large expense for some families but for others it is a primary concern. Through the age of 17 a parent should expect to spend between $11,000 to $16,000 per child, according to the USDA. Those figures do not represent any unforeseen illnesses or conditions. This is solely for deductibles, premiums and co-pays.

Child Care & Education

Child care and education through the age of 17 will run between $13,000 and $35,000 per child. These numbers account for sometimes as much as 11 percent of the total cost of raising a child. These numbers also do not have any bearing on college education. They do factor in the cost of day care if both parents are working.

Miscellaneous

These expenses can vary as well, but expect to pay between $14,000 and $33,000 from birth to age 17 per child for miscellaneous costs such as entertainment, spending cash, and personal care and toiletries. This is around 13 percent of the overall expense of raising a child.

Transportation

Around the age of 15 most kids want to take driver's training. This is an added expense. Paying for a used car, car insurance and the cost of gas is likely going to run you between $20,000 to $35,000 through age 17. This figure does not include the cost of buying a new vehicle. It does however represent about 14 percent of the total lifetime cost for a child, according to the USDA.

Tags: raising child, according USDA, between child, child according, child according USDA

Hotels With In Room Hot Tubs In Denver Colorado

Denver began as three separate towns and was not wholly unified until 1859.

Soaring 5,280 feet above sea level, Denver first gained notoriety as the spot of the 1858 gold rush. The Mile High City is now a culturally diverse area that hosts events including the nation's largest Cinco de Mayo celebration and the Longs Peak Scottish Irish Festival. Eight professional sports teams call Denver home, as do dozens of parks, breweries, museums and galleries. Luxurious hotels and country inns dot this capital city's winding streets and provide a haven after a bustling day.

Hotel Monaco

The Hotel Monaco enjoys an enviable location in the heart of Denver's central business district. This boutique hotel offers 189 boldly colored rooms and suites, including Mediterranean-, John Lennon- and Miles Davis-themed suites and spa guest rooms with jetted soak tubs. All are furnished with feather-down comforters and pillows and bathrobes. The hotel's Panzano's restaurant serves a selection of contemporary northern-Italian selections. Dishes are prepared using locally sourced, organic ingredients, homemade pastas, game meats and fresh seafood. The hotel is also home to an award-winning Aveda Lifestyle Spa and Salon, which provides a variety of face and body treatments, including warm stone massages, rosemary mint and Caribbean therapy body wraps and signature facials. The Hotel Monaco is within walking distance of the 16th Street Mall, a mile-long string of over 300 locally-owned and chain shops, and the Paramount Theatre. Built in 1930, this historic landmark was listed on the National Register of Historic Places in 1980 and hosts a variety of performances, concerts and lectures throughout the year.

Ramada Inn and Suites

The Rocky Mountains provide a spectacular backdrop to Colorado's capital city.

Situated just seven miles from the Denver International Airport and 15 miles from downtown Denver, this recently renovated Ramada offers simple accommodations and an accessible location. Typical rooms include standard amenities like work spaces, microwaves and refrigerators, and hot tub suites are also available. A complimentary continental breakfast is provided daily. Dozens of attractions are located near this Ramada hotel, including the Molly Brown House Museum. Located 13 miles southwest in central Denver, the former home of the famed Titanic survivor was built in 1889, and now hosts a collection of exhibits that chronicle Victorian Denver and the life of the house's "unsinkable" owner. The York Street branch of the Denver Botanic Gardens, just a dozen miles from the hotel, has a diverse collection of 32,000 plants, both native and from around the world, as well as the city's first publicly accessible green roof.

The Queen Anne Bed and Breakfast

Built in 1879, this eco-friendly bed and breakfast is located in Denver's historic downtown. Each of the 14 guest suites is individually decorated, and may include a tester or four-poster bed, whirlpool jet tub or hot tub, log or gas fireplace and artwork by local artists. The inn uses 100-percent organic cotton sheets, bulk dispensers for its toiletries and furnishings built by local craftsmen. Breakfast is prepared using locally provided and produced items, and the daily "happy hour" includes Colorado wines and cheeses. Both the City Park and its golf course are about a mile due east of the inn, and Benedict Fountain Park is located directly across the street. The Denver Art Museum, home to a comprehensive collection of African, European and American art and artifacts, and the off-Broadway shows and performances of the Denver Center for the Performing Arts are also just a mile from the Queen Anne.

Tags: Hotel Monaco, miles from, capital city, prepared using, prepared using locally, Queen Anne, using locally

Hamstring Rehab Exercises

Your hamstrings are the muscles located along the back of your upper leg. These muscles play a major role in various activities such as running, walking, pedaling and jumping. Your hamstrings are responsible for bending your knee. Hamstring rehab exercises involve consistent hard work, determination and diligence. There are a multitude of rehab exercises to choose from that can strengthen and/or stretch these muscles to lead you to a higher level of functioning.

Stretching

Performing a Donkey Kick, according to Fitness-Training-At-Home.com, will stretch out your hamstrings. Get into the kneeling position. Lift your injured leg back and keep it straight. Lift the leg as high as possible. Do not move your hips. Squeeze your hamstring. Lower your leg, but do not touch the surface. Repeat. As you progress, you can add ankle weights.

Use an exercise band in your hamstring rehab exercises. Tie the band around a table leg. Slide your injured leg into the band. Face the table. Hold onto the table while pulling your injured leg backwards. Pull your foot toward your butt. Hold that position for a few seconds. Return to original position. A version of this exercise, titled One-Legged Kickback by Shapefit.com, can be done using a cable.

Strengthening

Exercises geared toward strengthening your hamstrings must be included as part of your rehab exercises. A basic exercise involves sitting in a chair with wheels. Sit up straight. You need a flat, hard surface to begin with. Use your injured leg to pull yourself around the room. Your injured knee (on the leg with the hamstring injury) will bend to pull the chair forward. Do not use your uninjured leg. Start by pulling yourself for 1 minute. Increase your time as needed. As you advance, do this exercise on a carpeted area.

Do a prone knee bend. Lie on your stomach. Bend your knee as far as possible. Keep your thigh and hip on the surface. Hold for a few seconds. Return to original position, and repeat.

Isometrics

Isometrics involve contracting your muscles with the purpose of increasing flexibility and strengthening the affected muscles. Perform a basic hamstring rehab exercise by lying on a flat surface (like a bench, couch or mat). Extend your injured leg in front of you. Virginia Mason Orthopedics recommends tightening your quadriceps (thigh muscles) and pushing your knee closer to the surface. Your goal is to have your knee flat against the surface. Hold for a few seconds. Loosen your quadriceps, then repeat.

Another basic hamstring rehab exercise involves sitting in a firm chair. Tighten your quadriceps (thigh muscles) and hamstrings. Hold for 30 seconds. Relax, then repeat.

Tags: rehab exercises, your injured, your knee, Hold seconds, your quadriceps, basic hamstring, basic hamstring rehab

Become A Coach In Texas

Coaches in Texas must meet education and training requirements.

Most coaches in the state of Texas work at high or junior high schools. Coaching jobs also exist at the college and professional level, but there are not as many positions available and they're much harder to get without experience. Beginning your career as a high school coach is a good way to gain experience. High school coaches in Texas are required to meet education and training requirements as certified educators.

Instructions

1. Graduate from an accredited four-year college or university. All coaching jobs in Texas, whether available at the junior high, high school, college or professional level, require a college degree.

2. Complete a teacher certification program as part of your undergraduate degree or take one of the Texas Education Agency approved programs if you already have a four-year degree. All junior high school and high school coaches in Texas are required to be certified teachers.

3. Apply for coaching jobs on school district websites for high and junior high school jobs. School districts in Texas are required by law to post job openings for at least 10 days. Look for opportunities that match the field in which you're certified to teach. Some coaches hold more than one certification which makes it easier to find a teaching position.

4. Work or volunteer to assist at summer sports camps, network, build your resume and get your name out if you want to coach professionally or at a college. Summer camps by colleges often use high school or prep coaches to help staff the camp, making this setting an ideal opportunity to meet people and showcase your coaching abilities and style.

Tags: high school, junior high, Texas required, coaches Texas required, coaching jobs, college professional

Book Train Travel From New York To New Orleans

You can travel by train from New York to the land of jazz with ease. Amtrak offers daily service to New Orleans on its luxury Crescent line. It'll take you about 24 hours to get from the Statue of Liberty to Bourbon Street.

Instructions

1. Call Amtrak at 1-800-USA-RAIL or visit Amtrak's web site in the "Resources" section below. On the web site, you can book your train reservations via Amtrak's Fare Finder. You can also navigate the site if you have a PDA, Blackberry or other handheld device.

2. If you ordered your tickets online or by phone, pick them up at a ticket agent or at one of the Quik-Trak kiosks that can be found at many Amtrak locations (you'll need to enter your reservation number). If you've booked your trip far in advance, you can also request that your tickets be mailed to you.

3. Consider booking a basic Sleeper Bedroom (upwards of $200). It has accommodations for up to two adults and two children. There's no rest room in the cabin, but you have access to one in the same car.

4. Reserve a more expensive Superliner Bedroom to get a large, private window, a bathroom with shower and special room services.

5. Purchase a coach ticket for the low price of $80. This will get you a wide, reclining seat, access to cafe and sightseeing cars, and a soft pillow.

Arrive in New Orleans

6. Exit the train onto a covered platform in New Orleans. Pick up your baggage with assistance from the Amtrak handlers. Baggage service is available from 6:00 a.m. to 11:00 p.m. every day.

7. Consider taking a taxi. Cabs frequently line up outside the main passenger terminal. It's only a short ride to the popular French Quarter.

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How Do Charities Pay Employees

How Do Charities Pay Employees?

Charities are exempt from many of the tax laws that regular business owners have to pay as a reward for the services they provide for the community. Because they are nonprofit organizations, many people believe that they don't make any profit, and that their employees are all volunteers. This isn't the case. Charities do make money, and they use a portion of this money to pay the salaries and benefits of their workers. Some charities are staffed with volunteers, but most have at least one paid employee.

Charities, also called foundations, usually have large sums of money that they use to fund various nonprofit organizations in their community. The government mandates that to keep their tax exempt status, they must donate at least 5 percent of their assets to the community. If the charity has a particularly good fund-raising year, this simply increases their assets, but the same 5 percent rule applies. Because of this, charities have 95 percent of their assets remaining to pay employees. Depending on the type of charity, payment to staff can be a part of this 5 percent.

It is a myth that charities do not keep any of the money they spend. Like a regular business, they must pay employee salaries and benefits, electric bills and building costs and purchase office supplies like computers. This means that a portion of your donation may go to helping defray the cost of employee salaries, but this is not necessarily the case. Some organizations have capital campaigns to raise money for operating costs, or they hold specific fund-raising events for their business expenses.

Charity volunteers get paid, too, in a way. Donations of time or services are known as in-kind donations and have a reportable cash value. In-kind donations can often serve as tax deductions. Laws governing how charities work differ from state to state. Volunteer time is very valuable and can be factored into an agency's fund-raising. Most charities invest the bulk of their money so that whatever percentage they pay out in salaries, business costs and charitable donations is recovered. This keeps the foundation from running out of money and provides stability for its employees.

Tags: their assets, Charities Employees, employee salaries, money that, money they

Breed Champion Pigeons

Pigeons have been companions to humans for thousands of years,

Raising champion pigeons is a rewarding and competitive hobby. Whether raising racing pigeons for competitive pigeon racing, or breeding fancy pigeons for show, pigeons provide hours of entertainment in exchange for proper care. These tips are useful for acquiring champion breeding stock, caring for pigeons, and selective breeding for champion racing pigeons or show birds.

Instructions

1. Pigeons construct nests using grass and straw.

Research pigeon breeds and competitive activities such as pigeon racing and showing. Read about pigeon breeds and visit local pigeon clubs and shows. Check with your local zoning authority, homeowners association or building code inspector before building a pigeon loft or coop. Regulations may limit or prohibit keeping pigeons.

2. Feeding pigeons from clean containers helps with preventing disease.

Build a pigeon loft for racing pigeons or a coop for keeping show pigeons. Pigeon clubs and breeders can assist with providing loft and coop designs appropriate for your birds. Outfit your pigeon loft or coop with perches and nest boxes. Place a nest bowl in each nest box. Ceramic plant saucers and plastic pet food bowls work well.

Buy pigeon feed, grit, and food and water containers. Ask for food recommendations from breeders and feed stores. Supply your pigeons with nesting material such as straw or dried grass. Obtain pigeon bands from your pigeon club. These are fitted around a baby pigeon's leg within a few days after hatching and provide permanent identification for individual birds.

3. Pigeons require natural light and exercise for maintaining their health.

Choose your breeding stock with care; champion pigeons come from champion breeding stock. Contact a breed clubs for the breeds of pigeons you want to keep. Study the show standard for each breed. Attend pigeon shows and watch the judging. Study pigeon show results and contact pigeon breeders owning champion birds. Pay as much as you can afford for premium show-quality breeding stock.

Consult pigeon racing clubs for membership information and learning select pedigreed breeding birds from champion racing lines.

4. Breed pigeons for quality, and control quantity.

Examine each pigeon for signs of illness or injury. Look for discharge from eyes or nostrils. Look in each pigeon's mouth to verify that its mouth is clear of canker or other growths or sores. Spread each wing and look for feather lice, which appear as elongated dots along the long primary wing feathers. Check each bird's vent area for stains or missing feathers. Look for birds with ruffled or dirty feathers; healthy pigeons bathe and preen their feathers to keep clean. Assemble a kit containing first-aid items and medications for common pigeon ailments.

5. Control your flock's breeding. Constant breeding depletes breeding stock and leads to breeding inferior stock. Limit your flock size, as crowding promotes disease transmission. Allow each pair of birds to raise no more than two clutches of squabs per year. Monitor each pair of birds and its nest box. Pigeon eggs hatch in 18 days, and squabs must be banded within a few days of hatching. Inspect nests frequently and keep records of hatch dates and growing squabs. Clean out your pigeon loft or coop weekly, and clean food and water containers daily. Spend time with your birds; you'll gain knowledge of individual traits and behavior that can be helpful for setting up pairs or choosing birds for competition.

Tags: breeding stock, loft coop, pigeon loft, pigeon loft coop, pigeon racing, racing pigeons, your pigeon

Good Ideas To Raise Money

Before you decide raise money, figure out how much you need to raise.

There are abundant ideas for do-it-yourself fund-raisers. The first thing to do before you raise money is to determine how much money you need. This will affect the method you choose, how many people you need to help you, and how many donors or event participants you need. Then you can plan out the steps for your fund-raiser, put those steps into motion and watch your hard work pay off.

Building Night With Legos or Playing Cards

Arrange a contest in which participants construct buildings from Legos or playing cards. First, find a place to host the event, such as a school cafeteria or gymnasium. Send out newsletters describing your event and the reasons for raising the money. Set an entrance fee and tell participants to bring the building material of their choice. The contest should have a panel of judges and an award for the best building. All proceeds go toward your goal, minus the money spent on the event. A variation of this event is game night, in which participants pay a fee to play and the winner of each group advances to the next level until only the champion remains. The champion gets a cash prize, and the rest of the money goes toward your goal.

Parents' Night Out

This is an effective way to raise money if you own or have access to a facility that can hold a large number of children. Rent a bounce house and provide movies, pizza and organized games for kids while parents spend the night on their own and pay you to watch their children. Four hours is a sufficient amount of time for a parents' night out. Plan your dates according to times when parents will need your services. This could be during the holiday season or school breaks, or while parent-teacher conferences take place. Once a month or biweekly could be an option if you own a facility. Send out notices giving parents a deadline by which to register their kids.

Pajama or Hat Day

You can notify students or faculty at school or people in the office that for a fee they are allowed to wear their hats or pajamas on a specific day. Arrange this by sending out some sort of notice. Have the participants pay in advance. Do this fund-raiser monthly or bimonthly to raise money on an ongoing basis. A variation of this is dressing down or in a particular color.

Children's Ornament Sale

Teachers and other school officials who work with children on a regular basis can have their students make simple ornaments that can be sold to others during school hours or at a PTA holiday shop. First, decide what ornaments each class will make. Snowflakes and candy canes are good ideas for preschool through first-grade students. Have each child make two or three. The first sale will be open to the students and faculty. The second sale will be open to the public. This can be done during a holiday concert or play when people are already drawn to the school, or during a separate holiday shop sponsored by the school or PTA.

Tags: raise money, during holiday, holiday shop, sale will, sale will open

Avoid Nausea During A Marathon

Prevent nausea and other stomach pains during a marathon.

Many runners experience nausea and other stomach pains during runs or races. A marathon is a 26.2-mile running event that takes a lot of endurance and strength to complete. However, pains and aches can slow down your progress, or worse, prevent you from finishing altogether. Finish with a strong pace by taking careful steps to avoid causes of nausea and other stomach pains.

Instructions

1. Eat appropriately. Avoid eating too much or too little before a marathon race. If you eat too little, your blood sugar will deplete and so will your energy. If you eat too much, you may end up with side pains and nausea. Consuming about 250 calories an hour or two before a run gives an energy boost for 60 to 90 minutes. Add more calories as needed depending on how long you plan to run or finish a race.

2. Take acetaminophen, if needed, for pains like knee or foot aches. Avoid pain relievers like aspirin, naproxen sodium, ibuprofen and any other non-steroidal anti-inflammatory drugs. These types of drugs can cause nausea, diarrhea and stomach cramping when ingested right before or during a long run.

3. Swap dairy for lactose-free. Lactose-containing food items like cheese, milk and ice cream are hard to digest and can trigger nausea and stomach pain. If you must have dairy before a marathon, switch to products without lactose such as soy, rice or almond-based milk drinks.

4. Stick to foods your stomach is used to at least two days before the race. This prevents unforeseen stomach reactions like pains and nausea. It's best to avoid new and exotic dishes that may induce feelings of vomiting.

5. Choose healthy food items that are good for your stomach and digestion including low-fiber produce, refined carbohydrates and healing herbs on the days leading up to the race. Low-fiber produce includes tomatoes, zucchinis, olives, grapefruit and grapes. Refined carbohydrates like regular pasta, white rice and plain bagels are packed with energy and digests easily. Mint is a healing herb that stimulates digestion. Sip mint tea half an hour before the race to calm your stomach and to help prevent nausea and cramps.

Tags: nausea other, nausea other stomach, other stomach, other stomach pains, stomach pains, your stomach

Fundraising Sponsor Ideas

Raising money for a charity can sometimes be a daunting task and it is not always easy to think of original ways to raise the necessary funds. There are however, a variety of events, challenges and ways for you to do your part to help your favorite charity. So, whether you are an outdoor adventurer or a music lover, there is something you can do to help.

Run a Marathon

A good way to raise money for a charitable cause is to enter one of the many marathons that are organized around the world. Sometimes the charity for which you are raising money will have spaces available in this type of event; however, if it does not you can still participate with the aim of raising money for it. Once you have entered the event, the sponsorship process will then begin. Contact friends, family and even corporations to raise the money. If you are concerned that you may not finish the event, you can ask to be sponsored per mile so that every mile you run will raise money regardless of whether you are able to complete the event. Deciding to do a marathon is a big decision and requires sufficient training, so it is a good idea to give yourself enough time to prepare for it by entering the event as early as possible. In some of the major events such as the London Marathon, applications are taken up to 10 months before the race so consider this when deciding to participate. Although it is a lot of hard work, you will feel you have achieved an enormous amount by running the full 26 miles for your chosen charity.

Hold a Concert

It doesn't have to be the next Woodstock, but by organizing a music concert you will be able to raise funds, create awareness and have fun at the same time. The first step is to find a suitable venue. Contact local community halls and music venues to see if you can get something suitable. Perhaps consider a local bar with a live music license. After you have found a venue, contact local bands and musicians, most people will be keen to play if it is for a good cause, as well as the chance to promote themselves. If you do not have much contact with live music acts then it is a good idea to visit music shops and see if you can advertise for your event, inviting bands and acts to try out. Once you have your venue and your acts, you can sell tickets to the event thus raising money for your charity through sales. As well as featuring live music, invite your chosen charity to the event so it can raise awareness of its good work at the same time.

Climb a Mountain

For those with a taste for adventure, combine your passion for charity with your passion for the outdoors by participating in a charity climb. There are numerous companies that organize treks and climbs and you may find yourself at the summit of Kilimanjaro in the name of a good cause. As with any kind of trek, it is advisable to make sure you are fit enough to participate before you fully commit to the climb. Research the area thoroughly before you go so you know what to expect, and train extensively. Most charities involved with these types of events will ensure you have adequate information, but it is always a good idea to learn as much about climbing as you can. To help with your training, find a local group to go climbing with as part of your preparation. This way you know that by the time the event comes around you will have the confidence to make the summit and raise the required money, as well.

Tags: good idea, live music, raise money, chosen charity, good cause