How Build A Fund Raising Site

You can create a fundraising website to raise money for your favorite charity.

Online fundraising is growing in popularity, as more nonprofit organizations are finding the internet a viable way to increase funding for worthy causes. Whether you're an established nonprofit, a start-up with vision, or simply starting a project to raise money for your favorite charity, creating a fundraising site is easier than you may think, and there are several options for doing so. Many of the options have do-it-yourself features that allow you to create a site without any previous experience. These options also allow you to solicit donations from your online network and keep track of your fundraising goals. When creating your site, be creative and share information about your cause. Doing so will generate interest that you can translate into dollars.

Instructions

1. Register for an account with Firstgiving and create your own fundraising web page to support your favorite charity. Firstgiving is ideal if you're participating in a charity walk, or a special campaign sponsored by an established nonprofit affiliated with Firstgiving. The site walks you step by step through setting up a personal page for your cause, and you can easily email your contacts pre-written correspondence from the site. It also collects and tracks donations made on your behalf that are sent directly to your designated nonprofit. If your charity is a national or international organization, such as Habitat for Humanity or United Way, it's more than likely among the 8,000 plus nonprofit organizations using the site.

2. Sign up for a free website, such as Wix or Free Webs, if you're interested in building a fundraising site from scratch, without needing special webpage coding skills. There are hundreds of professional user-friendly templates on these two sites that will make building your fundraising site easy. You can incorporate a PayPal button to accept donations, and use the widget features to track your fundraising goals. After you build and publish your free website, you can also secure a custom domain name that excludes the name of the free website. For example, your freesite may read www.Wix.com/yourfundraisingsitename.com, along with a small banner ad at the top. Both can be removed, and features to enhance your site can be added, for a fee ranging from about $4 to $20 dollars per month.

3. Start a simple blog to communicate about your cause, and your fund raising efforts, on a regular basis. You can also include a donate button on your blog for those interested in supporting your cause. Wordpress, Tumblr and Blogger are a few of the blog sites that offer the equivalent of building your own web page.

4. Make your fundraising website informative and persuasive. Share your personal story about why you're passionate about the cause, and why others should support it. Include photos of those in need, along with success stories and quotes from those who've benefited from money previously raised. Encourage others to spread the word about your efforts and your progress towards your goals. Include a forum or comments section, where people can spark discussions about your cause. Include as much information as possible on your fundraising site. Add a frequently asked questions section, if needed.

Tags: your fundraising, your cause, about your, fundraising site, about your cause, favorite charity, free website

Apply For Food Stamps In The Us

These step by step instructions are intended to show apply for Food Stamps in the US. This guide will help you through the application process, but offer no guarantee of success. Eligibility for Food Stamps may vary depending on your state of residence and personal information.

You're not the only one struggling to make it through these difficult financial times. The current recession has many hard working families seeking additional help to survive in the face of increasingly limited resources. These instructions are intended to provide direction to the help you seek.

Instructions

1. LOCATE YOUR STATE AGENCY

The first step towards getting help is knowing where to turn. Depending on your state of residence, control of Food Stamp distribution will be in the hands of a particular state agency. For instance, the Department of Health and Human Services, Office of Family Independence regulates the Food Stamp system in Maine. In your state, this form of public assistance is likely controlled by a similar agency with its own unique name.

You cannot learn apply for Food Stamps in the US without first knowing WHERE to apply in your state of residence. To find the agency responsible, simply perform a Google search for "Food Stamps" along with the name of your state.

2. CALL THE AGENCY

Once you know which agency controls Food Stamp distribution, applying for benefits is a fairly simple process. However, it is a process that is likely unique to your state. You may or may not be required to apply in person. Also, your state may require specific personal identification documents such as a state ID, social security card, or pay stubs (if applicable). To find out what is required of you, call the agency responsible for Food Stamps and ask what is required of you.

3. COMPLETE THE APPLICATION

Though it is a national program, distribution of Food Stamps (and other benefits) are subject to local regulations. The process to apply for Food Stamps in the US, therefore, is one with state-specific rules that applicants must follow. For this reason, it is best to call and be sure you know the process before you apply. Otherwise, small errors can cost you big time in waiting for a response to your application for benefits.

Once you know the process, follow the instructions exactly to ensure your application is reviewed in a fair and timely manner. It is ALWAYS best to apply in person, but if this is not possible, as long as you are in compliance with the application process, the results should be the same.

Remember, your eligibility is not contingent on timely and proper completion of your Food Stamps application, but your approval for Food Stamps might be. An insignificant error can delay your acceptance and require you to visit your local welfare agency. Avoid hassle and pay attention to details.

4. IF YOU NEED HELP

Still not sure apply for Food Stamps in the US? That's okay. Your local agency is there to help. Agents of your local welfare office are available to help answer questions and complete all the necessary paperwork. They will even help you track down required documents you don't have them. If you have questions or need assistance, visit your local agency and ask for help.

Tags: Food Stamps, apply Food Stamps, your state, apply Food, Food Stamp

Build Fast Twitch Muscles With Speed And Agility Training

Footwork drills on a bosu builds fast twitch muscles.

There are three types of muscle fibers: slow, intermediate and fast twitch. Fast twitch muscle fibers are responsible for strong and explosive movements because they control the speed of muscular contraction. Slow twitch muscle fibers provide the endurance of the muscle. Intermediate muscle fibers have qualities of both slow and fast twitch fibers. Building fast twitch muscles involves very different training than for building slow twitch muscles. The key to building fast twitch muscle fibers is to ensure your training provides for adequate work-rest ratios so that you do not move from anaerobic to aerobic training.

Instructions

1. Warm up for six to 10 minutes with an aerobic and rhythmic activity such as spinning, walking or using an elliptical trainer. The warmup needs to work all of the major muscle groups.

2. Use the agility ladder for a step-in-step-out drill. Stand at the first rung of the ladder, step in with your left foot and then in with your right foot. Step out with your left foot and out with your right foot. Rehearse the drill three times slowly then do the in-out drill as fast as you can, preferably in 10 seconds or less. Rest for up to 60 seconds. The rest can be active, a slow walk back to the other end of the ladder. Repeat the drill-rest cycle three times.

3. Use the micro hurdles for a step-in-step-out drill. Place two micro hurdles side by side with space between them. Straddle the hurdles with your feet shoulder width apart. Step in with your left foot, in with your right, out with your left, out with your right, as fast as you can, for 10-20 seconds. Rest for up to 60 seconds. Repeat the drill-rest cycle three times.

4. Use the bosu for a step-up-step-down drill. Straddle the bosu and step up on the bosu with your left foot and then up with your right, step off with your left and off with your right, as fast as you can, for 10-20 seconds. Rest for up to 60 seconds. Repeat the drill-rest cycle three times.

Tags: with your, with your left, with your right, your left, your right

Build Endurance To Run

The best way to build endurance to run is to increase your running distance and time. Read on to learn build endurance to run.

Instructions

1. Start out slow if you are new to running. Start with ¼ to 1/2 mile per session, three times per week.

2. Add distance to your running. Once you are able to run 2 to 5 miles per session, add 10 percent to 25 percent to your total weekly distance. For example, if you can run 2 miles three times per week, you can either add a day where you run 1 ½ miles, or you can add ½ mile to each 2 mile sessions.

3. To switch up your workouts, add time to your running. Instead of running 2 miles in 15 to 25 minutes three times per week, run for 30 minutes three times per week. Keep adding time to each sessions, or add one session per week.

4. Add a cross training or interval training session. This session will cause your body to have to adapt to new stresses, which can keep you from hitting a physical and mental plateau in your workouts.

5. Take a step back week. Every three to four weeks, you should give your body a chance to rest. Drop your mileage by 10 percent to help your body recover and keep you from hitting a plateau.

Tags: three times, three times week, times week, your body, your running

Build Endurance On A Treadmill

The treadmill is a great place to build cardiovascular endurance and overall fitness. If you are not used to running or walking at a fast pace, the first few weeks of any treadmill plan can feel like an uphill climb. The hard work will pay off as you continue to build endurance. The running will get easier.

Instructions

1. Stretch your muscles and tendons before starting. It is important to stretch your calves, shins, hamstrings, and quadriceps before running and walking exercises. However, many people carry tension in their shoulders and arms as they run; be sure to stretch your upper body as well.

2. Warm up on the treadmill at a slow speed that ranges from 3 to 3.5 mph. Stay at this speed for 2 minutes or until you feel that your muscles have warmed up and are ready for a faster pace.

3. Increase to a moderate speed ranging from 3.8 to 4.5 mph. This pace she result in a fast walk, but not quite a jog, so adjust according to your stride length. If you have a longer stride, you will be able to use a higher speed setting. Stay at this pace for 2 minutes.

4. Start running. Increase the speed to 6 mph. This is at the pace of a 10 minute mile. Stay at this speed for 2 to 3 minutes. Alternate between this speed and a fast walk, spending 3 minutes at this speed and 1 minute at the slower speed. Increase the incline to 3 for 30 seconds during alternating walking periods to engage the quadriceps and calf muscles. Continue this for 15 minutes for the first day.

5. With each day you run, start with stretching and warming up, but increase the speed, incline and time. The time, distance, incline, and speed you choose will vary depending on the endurance level you want to achieve and where you are currently at. Each day, push yourself a little harder, but listen to your body when it is telling you to slow down because of aches or pain.

6. Give your body time to rest between endurance sessions. A typical endurance program would consist of 4 to 5 days per week, with 1 day in between each for rest. If you incorporate a fifth day into your endurance plan, be sure to make one of your days during the week a light day where you run or walk at a reduced paced for a reduced time. Your body needs time to recover from exercise.

Tags: this speed, Stay this, fast walk, running walking, speed minutes, Stay this speed, stretch your

Build Endurance

Build Endurance

Whether you are looking to improve your physical condition to run a marathon or whether you just want to be able to take a step aerobic class, the first step in getting there is building up your endurance. Endurance refers to the heart’s capacity to pump blood and oxygen more effectively so your muscles are able to give their best during exercise.

Instructions

1. Take up a sport that requires long periods of physical activity with a steady effort. Examples include jogging, swimming, and biking. Anything that requires a brief but intense burst of energy (such as sprinting or weight lifting) is unlikely to improve your endurance, as you need to focus on long periods of activity rather than short ones.

2. Start up slow if you are out of shape. If you haven’t exercised in a long time, going out for a run will do little to improve your endurance, as you will get tired too fast. Instead, start with power walking, then move on to jogging, and eventually to running. This will give your heart time to adjust to the new routine

3. Join the gym. Treadmills, bicycles and steppers are great machines to help you build endurance. They are also easier on your body than running outside, where the elements (wind, temperature, uneven terrain) make it more difficult for your body to adjust to the heavy exercise.

4. Try hiking. It’s better for your knees than running and it gives you the chance to slow down and enjoy the scenery if you get too tired and need a break. Walking uphill can be harder than running, though, so pace yourself and don’t venture too far in your first week of training.

5. Be consistent. Endurance is built over time, as your cardiovascular health improves. It takes a minimum of four weeks (usually six to eight) to build a fitness base, after which you can start upping intensity every month.

Tags: improve your, than running, your endurance, Build Endurance, improve your endurance, long periods

Build Chest Muscle

The type of look you want will determine your approach to building chest muscles.

A well-developed chest makes your entire upper body look better under a T-shirt or on the beach. Whether you want to add power for a sport, develop a strong upper-body physique or simply tone up your chest, the basics of building chest muscle should form the foundation of your routine.

Instructions

1. Perform light bench presses. Just as you don't want to jump into heavy lifting exercises, you don't want to move straight into stretching. One or two light sets of bench presses with a comfortable weight will help get the blood flowing to your chest, shoulders and arms. This will allow you to stretch more comfortably and safely.

2. Stretch your upper body. Before moving into your heavy lifting, it is important to stretch out your chest, shoulders and arms. A proper warm-up and stretching routine will keep you from having to miss workouts because of soreness or injury.

3. Perform flat bench presses. Put plates on the weight bar, then lie down on the bench with your hands on the bar directly above your chest. Lift the bar, then bring it down to your chest, bending at your elbows. Inhale through your nose as you lower the bar, and exhale through your mouth as you push it back up to the starting position, using your chest muscle to exert force. Do three sets, with eight to 10 repetitions per set.

4. Perform incline bench presses. The incline bench press is another staple of a strong chest-building routine. It focuses more specifically on the upper chest and is similar to the bench press but is performed with the bench inclined.

5. Perform dumbbell flies. Start on either a flat bench or an inclined bench, with the dumbbells held over your chest. Bring the dumbbells down by lowering your elbows below your sides until the dumbbells are even with your chest. Slowly bring the dumbbells back to their starting position, breathing the same way you did in the bench press exercise.

6. Eat protein. Diet is crucial to chest muscle development. Protein builds muscle, and lean sources of protein build muscle without adding to your fat stores.

Tags: your chest, bench presses, bench press, bench inclined, bench with

Build A Website Study Course

Creating a website study course will expose you to a wide body of knowledge.

Designing a website-based study course involves two potentially difficult tasks: building a website and building a study course. Although separately these two things can appear to be intricate and challenging, combining them can pose an even greater obstacle. However, if you take a step back, there are strategic and simple ways to achieve both website design and study course design. There are many simple guides online for building a website, and many of them are free. Similarly, designing a study course is essentially curriculum-writing.

Instructions

Building the Website

1. Select a website platform--there are many free options available online for building your own site, for instance, there are several blog hosting sites that do not charge, such as Blogger or Wordpress.

2. Choose a name for your website that is easy to search. Select something that relates to the study course you're designing and is easy to remember. Search for key words related to the subject of your study course and create a name out of those--this will allow your blog to come up in internet searches more easily. Make the blog name and the URL name the same, if possible.

3. Design/decorate your page. Choose neutral colors and themes. Avoid cluttering the page with unnecessary frills--you want a simple background that does not distract from the content you will be posting. Choose a posting template that is easy to navigate, for both you and the website viewer.

Desiging the Study Course

4. Choose the topic for which you are designing the study course. Find a study course, online or in print, that covers the same topics you wish to cover. Read the guide to find tips on organization of information and order of instruction.

5. Create goals or objectives for the study course you are designing. Write these goals in specific and actionable terms; for instance "students will learn these 20 vocabulary words" as opposed "students will expand vocabulary".

6. Write lessons and activities that help students or viewers of your website study course achieve the objectives and goals of the course. Create content that directly lines up with your objectives.

7. Write lessons and activities in clear, simple language. Avoid including any content that can be interpreted in more than one way--since this is a study course online and not taught in person, the students will not have the benefit of asking clarifying questions.

8. Upload your study course material onto the site you have already created. Store lessons in order of importance so that viewers can link back to the information in a way that is logical and supports the linear and chronological study of the content.

Tags: study course, students will, study course, both website, building website, content that

Build A Safe Chicken Coop

Chickens need space to exercise, nest, and roost.

Chicken coops vary with the life stage at which you start raising chickens (eggs, chicks or full-grown), the breed, and whether you want to raise free-range chickens or keep them in a barn. Coops can be simple or complex, constructed with materials salvaged from a dump, utilize an existing building, or are built from scratch with all new materials. However, no matter the kind of coop, certain design elements will remain the same. Does this Spark an idea?

Instructions

1. Check local zoning ordinances and neighborhood association rules to make sure you can legally build a stationary chicken coop. Portable chicken coops may be exempt from zoning ordinances, but it's best to check with your local building inspector before building either type of coop.

2. Allow 4 square feet of space per bird inside the coop and 10 square feet per bird in the run, depending on the breed. Your birds will get sick if too crowded.

3. Use vertical two-by-four studs to construct the frame. Attach planks or plywood sheathing on the outside. Depending on your climate, the walls might need to be insulated.

4. Make two doors. The chicken hatchway door should be hinged on the bottom so it'll form a ramp when it opens, allowing the chickens a way to get outside. The other door will be your entry into the chicken coop. Make it from 3/4 inch exterior plywood. The large door should open inward.

5. Install locks on doors, to keep chickens safe. Many predators, especially raccoons, are very intelligent when it comes to breaking into a chicken coop.

6. Install windows on the south side of the coop, away from prevailing winds, to provide good ventilation for your birds.

7. Construct floors from dirt, wood or concrete. Dirt is cheap but can turn into mud and harbor bacteria. In addition, it can make it hard to clean up the manure. Wood will eventually rot, but, if you decide to use it, it should be 1 or 2 inches thick and should not be treated with chemicals. You will need joists underneath the planks to provide support. Concrete is easy to clean and helps keep predators out, but it's the most expensive to install and requires the most work.

8. Build nesting boxes in an area separate from nonlaying hens, one box for every four birds. Build a slanted roof over each box for privacy. A slanted roof will help prevent manure from building up.

9. Utilize old stepladders for roosts or lay large sticks across the coop. Chickens like to sleep on roosts.

10. Install heavy, tight wire fencing around the coop to keep your chickens safe from predators, and bury your fence at least 12 inches into the ground to keep predators from digging under it. Consider using an electric fence for added protection.

11. Cover runs with mesh wire or netting to keep chickens safe from hawks and other predatory birds.

12. Install water and food containers no lower than the bird's back to avoid the birds defecating in them. Do not install water and food containers underneath roosts.

13. Install lights inside the coop. Hens need 15 hours of daylight for maximum egg production. If they don't get enough light, they will stop laying.

Tags: chickens safe, chicken coop, chickens safe from, door should, food containers

How Many Calories Are Required To Lose One Pound

To lose weight, it is important to consume fewer calories than you burn. Losing one-half to two pounds a week is considered to be healthy weight loss, and this weight is likely to stay off longer than if you dropped a large amount of weight in a shorter time. While cutting back calories is the key to lose weight while exercising, never eat less than 1,200 calories for minimum nutrition.

Basal Metabolic Rate

To lose weight, you must know how many calories your body needs to maintain its healthy functions such as digestion and cell repair. The basal metabolic rate indicates the minimum amount of calories you should consume to stay healthy, based on your age, weight, height and gender.

While there are many easy-to-use BMR calculators in the Internet, you can figure it out by using the following formula:

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) -- (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Calorie Cutting

Thirty-five hundred calories is how many units of energy are in one pound. To lose a pound a week, which is considered healthy weight loss, you need to cut 500 calories per day from the diet, or burn 250 calories off with exercise in addition to cutting only 250 per day. While cutting calories and burning more than you consume is a healthy weight loss formula, it is not always guaranteed, and you may gain weight as you increase exercise occasionally since muscle is heavier than fat.

Diet Changes

To cut 500 calories a day from your normal eating, make simple changes such as switching from regular cola to diet, or even flavored sugar-free water drinks like Crystal Light. Swap whole milk for skim, and choose whole grains over processed or white flour. Avoid eating fatty, fried foods and incorporate fresh fruits and vegetables into the diet over heavily processed junk foods.

Tags: healthy weight, healthy weight loss, lose weight, weight loss, calories from, considered healthy, considered healthy weight

Build A Newton'S Cradle

Building a Newton's Cradle, also called a Newtonian Demonstrator, is a simple project, whether it's for a gift, a presentation or an explanation of the conservation of momentum and energy. Requiring only a few minutes' work, your Newtonian Demonstrator can be as simple or as decorative as you want. Although Newton's Cradles are most commonly used as novelty items, their function as a scientific demonstrator of physics has not been diminished by time.

Instructions

1. Cut out rectangles from all four the sides of your shoebox. Leave about two inches of space around the top and sides so that you can attach your string to the Newton's Cradle.

2. Measure out about 20 inches of string for each bead. Your Newton's Cradle will vary in size, depending on how large the shoe box is, so cut a piece of string that is long enough to allow you to adjust it before gluing it to the box.

3. Thread a piece of string through each bead; loop the string back through so that the bead is held firmly in the middle of the string.

4. Measure the length of the shoe box used for your Newton's Cradle and hang one bead across the width at the center, attaching the ends of the string to opposite sides of the top of the shoebox. Measure the width of each bead and mark that width two times on each side of the center bead's string ends.

5. Attach the remaining beads to the Newton's Cradle so that all five beads sit in a straight line at the same height and are touching one another. Hot glue the strings to the box so that they will not shift from where you attached them.

Tags: Newton Cradle, each bead, about inches, Demonstrator simple, Newtonian Demonstrator, Newtonian Demonstrator simple, piece string

Build A Base For Marathon Training

Before starting marathon training, you should be at a certain level of physical fitness and running experience. If you're starting from scratch, this 10-week regimen is for you.

Instructions

1. Plan to exercise four days a week for 10 weeks.

2. Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.

3. Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.

4. Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.

5. Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.

6. Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.

7. Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.

8. Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.

9. Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.

10. Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.

11. Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.

12. Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.

Tags: Walk minutes, each session, minutes minutes, Walk minutes minutes, minutes minutes Walk, minutes Walk

Broadcast Free On Stickam Com

Want to start your own Internet radio station? Stickam has a solution to your Internet broadcasting dilemma. You can use their web site to broadcast and chat simultaneously with 300 people on the Internet. Stickam is absolutely free, easy to use and there is no need to download any additional software.

Instructions

1. Make sure you have a fast Internet connection (Stickam recommends a DSL or T1 broadband connection), a 233 MHz Pentium III (or faster), a 16-bit sound card, a video card and at least 128 MB of RAM.

2. Verify that you have the latest edition of Flash Media Player and Microsoft Internet Explorer installed by checking for updated versions online. Please note that Stickam also supports the latest version of Firefox.

3. Enable your JavaScript by going to the tool bar menu on your Microsoft Internet Explorer browser and highlighting the ?Tools? option. Scroll down to ?Internet Options?and select the ?Advanced Options? tab. Scroll down to the ?Java Sun? box and check it. Remember to set your browser security level to medium or lower.

4. Sign up for your free account at Stickam.com and activate it.

5. Set up your profile by clicking on the ?Edit Profile? option. Select the ?General Information? tab. Fill in message, select language, choose the genre and type in up to three URL addresses. You can also enter your request line phone number in this section. Do not forget to press the ?Save? button. Now, Select the ?Preference? tab to setup your Stickam player settings, video chat settings, email notifications and privacy settings. Press the ?Save? button.

6. Upload videos by clicking on the ?Edit Video? link. Select the file you want to upload, type in the title, choose the category, type in tags and description. Check the terms of service agreement and press the ?Upload? button.? To upload pictures and audio files just highlight the corresponding option from the main menu and follow the same steps as for uploading videos.

7. Setup your web cam and microphone settings on your computers as you normally would. To broadcast live, click on the ?Go Live? button at the top of the Stickam main menu. A small window will open; click on the ?Accept? button and start broadcasting by pressing the ?Microphone?icon. To record audio and video directly onto Stickam, go to the main menu and select the ?Edit Video? option. Click on the ?Record Audio/Video? button on the right-hand side of the screen. A pop-up window will open; click on the ?Accept? button. Now, follow the prompts for recording video and audio. To record video, you will need to have a web cam.

8. Decide whether to broadcast directly to people on Stickam, or copy and paste the Stickam player HTML code to your own web site. The latter allows everyone visiting your web site to hear and see your broadcast.

9. Invite your friends by clicking on the ?Invite Friends? option. You can type multiple email addresses into the email notification form or choose to import email addresses directly from your Yahoo!, Hotmail, Gmail, AOL or Microsoft Outlook account.

10. Start broadcasting video and audio by using Stickam.com.

Tags: main menu, Accept button, click Accept, click Accept button, clicking Edit

Breath While Running

Working to improve your breathing will make you a better runner. Proper breathing allows more oxygen into the lungs and muscles which greatly increases endurance and will generally make your runs much more enjoyable. This guide will provide you with an overview of proper breathing techniques while running.

Instructions

Breathe While Running

1. It is very important to breathe in rhythm with your running. Try going going through a complete breath cycle every six to eight steps. Inhale for three to four steps and exhale for three to four steps. This process is called cadence breathing.

2. Cadence breathing works best when you choose a foot upon which to begin the breathing cycles. Try starting with your left or right foot to see which one feels most comfortable. The cycle begins when the foot strikes the ground.

3. When you inhale be sure to gradually expand your entire diaphragm with over three or four steps. Focus on taking deep diaphragm filling breaths, not just short gasps with your lungs.

4. You should exhale similarly. Contract your diaphragm and gradually expel the air over three or four steps as opposed to short shallow exhalations.

Tags: four steps, three four, three four steps, with your, over three, over three four, While Running

Breathe When Sprinting

breathe while sprintingThe key to a fast sprint is a proper breathing technique.

Instructions

Faster sprinting through better breathing

1. Make sure not to hold your breath. You may be concentrating on beating times, beating your competitors, or even just on the sprint. As soon as you start your sprint, open your mouth and take a breath.

2. Breathe in through your mouth, and out through your mouth. Unlike regular jogging or running, you need to breathe very quickly. Breathing in and out of your mouth stimulates you to breathe faster and deeper, making it easier to sprint faster.

3. Push your diaphragm down and expand your stomach while breathing in. This allows you to breathe deeper, getting more air per breath.

4. Breathe rhythmically. Breathe in on one or two steps; breathe out on one or two steps. Getting in a rhythm can help you focus and make you sprint faster.

5. Work with a sprinting coach if you can’t seem to match your breathing with your sprinting. A sprinting coach can evaluate your breathing, and give you pointers to improve your technique.

Tags: your mouth, breath Breathe, sprint faster, sprinting coach, through your, through your mouth

Breathe When Singing

Breathe When Singing

If you sing and you haven't had any vocal training, you could be singing yourself right into surgery. It's imperative that you use the proper breathing techniques to protect your voice from the damage of vocal chord strain, which could eventually lead to nodules.

Instructions

1. Breathe from your stomach. Your diaphragm, the muscle that controls how much air enters or exits your lungs, sits right below your ribcage. To gain the most volume of air from each breath, push your stomach out as you breathe in and pull your stomach back in as you breathe out.

2. Control how the breath exits by "holding" your stomach muscles. Breath control reduces vocal chord strain and improves tone and pitch. Control each breath as you sing.

3. Practice breath control without making a sound. This will reduce the vibrations on your vocal chords while you are learning proper voice and breath control.

4. Picture pushing the volume of air past your vocal chords slowly. Think of your lungs as a well of song available to you. It doesn't take much air to produce a note, so practice your breathing to identify this threshold and do not push any harder.

5. Mark your music with "breath" marks. Breathing tips are usually given as commas in the music. This gives you a sign when to take a breath, and gives you enough air to keep good tone.

6. Rest your voice. Practice these breathing tips for an hour or two at most. Practicing longer can lead to long term damage, such as vocal chord nodules, which may require surgery.

Tags: your stomach, vocal chord, breath control, Breathe When, Breathe When Singing, chord strain, each breath

Breathe When Running

Keep your back straight while running.

Proper rhythmic breathing comes natural to some, but others have to monitor their breathing rate when running. Breathing properly can help maintain endurance as well as prevent discomfort to your lungs. Read on to learn about breathe when running.

Instructions

1. Before setting out for your run, put both hands behind your head and take a few deep breaths. For each exhale, try to compress as much air out of your lungs as you can. This will help clear any stale air.

2. Keep your back straight when running so that your lung capacity isn’t compromised.

3. Begin slowly by jogging. Breathe in through your nose for two steps then breathe out of your mouth for two steps. You can count in your head to pace yourself.

4. Keep this slow steady pace for a couple minutes until you feel comfortable.

5. Increase your jogging speed to a quicker running speed that is challenging yet comfortable for your body. Breathe through your nose for four steps then breathe out of your mouth for four steps.

Tags: back straight, Breathe through, Breathe through your, breathe your, breathe your mouth

Breathe Properly For Singing

Just as wind instrument players need to learn to control their breath properly to play their instrument, singers must learn breathe properly to control their vocal instrument. Incorrect breathing can lead to pitch problems, shortness of breath, weak tone and an uncomfortable tightness and pain in the throat. It can even lead to vocal chord damage, which is in many cases permanent. Follow these guidelines and learn breathe properly for singing.

Instructions

1. Start with proper posture. You'll notice that professional singers rarely sit during a performance, and if they do, it is generally on a stool that they only half sit on or lean against. This is because an upright posture, where the abdomen is straight, allows for clear airflow and deep, full breaths. Any slouching, curving, or bending of the body constricts the airways and interferes with proper breathing.

2. Inhale deeply, using your diaphragm and other abdominal muscles. Place your hand below your ribcage. You should feel this area expanding and contracting as you breathe in and out. Your abdominal muscles control your lungs and support your breath. When you sustain a note, this is the area that should be doing the work, not your chest or throat.

3. Keep your shoulders and chest relaxed and steady as you breathe. Shallow chest breaths cause the chest to lift and the shoulders to hunch up. Practice inhaling and exhaling while keeping these areas of the body steady. Your ribcage will expand with your inhaled breath, but make sure there is no conscious thrusting out of your chest.

4. Imagine the air you inhale slowly filling the lower portion of your lungs. Breaths have to be taken quickly during a song so the temptation is to take quick shallow chest breaths, but these aren't strong enough and can cause damage to your vocal chords. With practice, you can learn to open your throat and quickly bring in enough air to expand your ribcage and sustain phrases and long notes.

5. Exhale steadily as you sing. Like blowing up an inner tube, you know that short bursts of air don't do much, but a long, steady stream of breath will expand the inner tube. These long, steady exhalations will carry you much further into the song, with strong consistent tone and fewer breaths between phrases.

6. Conserve your energy. Long-distance runners know not to run their hardest at the beginning of the race, because their energy will drop off while they still have a lot of race left to run. Don't push notes out at the beginning of a song; keep your breath steady and your tone solid, and save your energy for the crescendos and any big finishing notes to the piece.

7. Use your gluteal muscles. This practice used to earn a lot of giggles in high school choir, but tightening your gluteal muscles to help lift and strengthen your notes really does work. Keep your throat and chest relaxed as you belt out those high notes, but clench your buttocks to help drive the powerful sounds.

8. Plan your breaths in your performance pieces. With experience, you'll learn the natural places to steal breaths in a song, but it's not a bad idea to include planned breathing into your practice sessions. For complicated pieces, sustained notes, runs and other difficult phrasing, it helps to work out the breathing ahead of a performance. That way you won't unexpectedly get caught on too long of a phrase without a proper breath, which can end up straining your voice and leaving you tired and with pitch problems.

9. Practice, practice, practice. Stand in front of a mirror as you practice inhaling, holding a breath and exhaling it. Watch your posture and the movements of your body, and correct the mistakes you see.

10. Consider a trained voice coach. It's always good to have a professional by your side who will help you practice and be diligent about proper breathing techniques.

Tags: abdominal muscles, breathe properly, chest breaths, chest relaxed, control their, gluteal muscles, inner tube

Breathe In High Altitudes

Oxygen is less concentrated at high altitude.

If you have ever dreamed of climbing the Seven Summits or wanted to hike the Inca Trail, certain precautions must be undertaken to deal with the challenges of unfamiliar altitudes. Dizziness, fatigue, headaches, nausea and shallowness of breath are just a few of the symptoms of altitude sickness, which can result from the decrease in air pressure at miles above sea level. Oxygen is less concentrated at high altitude, and adjusting to this can take one to three days.

Instructions

8,000 to 12,000 Feet

1. Drink at least 3 quarts of water per day. Proper hydration will help keep your respiratory patterns consistent so you can avoid feeling short of breath.

2. Avoid using alcohol and tobacco, since even small amounts of these drugs will contribute to breathing problems. Maintaining proper breathing patterns is crucial at these heights.

3. Start your trek below 8,000 feet and climb slowly. Slow but steady climbing is key for minimizing symptoms of altitude sickness. If symptoms do occur, wait until you feel better before resuming your trek.

12,000 to 18,000 Feet

4. Provide an adequate amount of time for people in your group to adjust to altitudes above 10,000 feet. Different people will adjust at different speeds, but wait until everyone has acclimated before ascending again.

5. Increase your elevation by a maximum of 1,000 feet per day after reaching 10,000 feet. Climbing faster than this pace will encourage the onset of altitude sickness.

6. Rest for an extra day after every 3,000-foot increase in altitude. At these heights, your body requires even more time to adjust.

18,000 Feet and Higher

7. Eat a carbohydrate-rich diet to assist in your adaptation to extremely high altitudes. Carbohydrates should make up at least 70 percent of your caloric intake at altitude. A loss of appetite often occurs at these heights, but you will need the extra energy.

8. Use supplemental oxygen during your climb, since people can't completely acclimate at these heights. Oxygen tanks can be purchased at stores specializing in mountaineering equipment.

9. Ask your porters how they are feeling. If you have hired local guides to help you in your climb, ensure that they are symptom free.

Tags: these heights, altitude sickness, concentrated high, concentrated high altitude, high altitude, less concentrated

Breathe Correctly While Running A Distance

Proper breathing technique can improve a runner's speed and endurance.

Proper breathing is an important key to successful running. Using the correct breathing technique can make a big difference when it comes to a runner's speed and endurance. When a runner does not breathe in the most efficient way possible, he ultimately runs slower and becomes fatigued sooner. Proper breathing technique allow a runner to maintain sufficient oxygen levels in his blood and tissues, allowing him to run faster and for longer periods of time.

Instructions

1. Breathe in and out through your mouth. This allows for maximum air flow, as more air can be taken in through your mouth than through your nostrils.

2. Practice breathing in short, shallow spurts, avoiding long, deep breaths when possible.

3. Breathe from your diaphragm, rather than from your chest. To practice diaphragmatic breathing, lie down and place your hands on the edges of your rib cage. Proper diaphragmatic breathing causes your rib cage to expand outward, while keeping your chest mostly still.

4. Align your breathing pattern with your strides. For example, if you adopt a 3-3 breathing pattern, you take 3 steps on your inhalation and 3 steps on your exhalation. Experiment with different breathing patterns to find the one that feels best for you.

Tags: breathing technique, Proper breathing, through your, breathing pattern, diaphragmatic breathing

Break Through A Rut Of Being A Couch Potato

Escape the rut of being a couch potato and lead a healthier, active life.

Lounging around the house every once in a while can be a pleasure, but falling into a rut of being a couch potato has to be nipped in the bud, before it takes over your life. Once you fall into a rut, you feel overwhelmed by the thought of tackling even the simplest activities. The less you do, the less you want to do, so get out of your rut, starting today, and enjoy the active, fulfilling life that you deserve.

Instructions

1. Be aware of the physical and emotional risks of being a couch potato. A sedentary lifestyle contributes to a variety of health issues, including heart disease, diabetes, obesity and poor circulation. Being a couch potato, referred to as the sitting disease, can also lead to depression and a general feeling of disconnection with the outside world.

2. Create an action plan and set realistic activity goals. If you are inactive, do not expect to become a star athlete within a week. Building strength and endurance takes time and you should start your activity plan slowly, with gradual increases in time and difficulty level. Simple activities around the house are more beneficial than one rigorous daily workout. Include both chores and fun activities in your plan.

3. Stand up each hour and perform 10 minutes of walking, stretching or bending. This enhances circulation and stretches cramped muscles. This is an important first step in breaking out of your couch potato rut.

4. Turn off your television and limit yourself to two to three hours of viewing per day. This makes television a special treat, rather than an excuse to be a couch potato all day. When you do watch television, use commercials as a time to get up and move around, which adds several minutes of activity to your day.

5. Combine daily chores with activities that you love. Chopping vegetables, cleaning out closets and folding laundry are good calorie-burning activities. Listening to music as you complete household tasks lets you enjoy singing and practicing a few dance steps, making chores a fun activity rather than an unpleasant burden.

6. Open windows to allow fresh breezes to flow through your home. Looking out the window for a few minutes every hour allows you to stretch your legs, while opening and closing windows is exercise for your arms. Fresh air is invigorating and makes you feel connected with nature.

7. Take up a new hobby such as painting, gardening or cooking. All these activities keep you off the couch, while exercising your muscles. When you perform activities you love, it makes it a fun adventure rather than a boring exercise routine, making you more likely to stick with it.

8. Begin a walking group in your neighborhood. Invite friends or neighbors to join you and make it a daily routine. Start out with a short 10- or 15-minute walk and gradually increase your speed and distance. Walking is a healthy way to stay in shape, while you enjoy fresh air and sunshine. If you are unable to walk distances, make a short stroll out to your porch or front yard a routine.

Tags: couch potato, being couch, rather than, around house, being couch potato, couch potato

Break In Uncomfortable Shoes

Make uncomfortable shoes comfortable

A blister might not seem so bad when you buy those adorable pumps, but when you first wear them, it can seem like the worst thing in the world. Hard, uncomfortable shoes can cut your feet, make them swell and cause those unsightly and painful blisters you dread. After a long day of suffering, you'll want to throw those cute shoes in the garbage instead of your closet. The next time you're having trouble breaking in a new pair of shoes, you won't be so ill-prepared. Turn hard and painful shoes into flexible and comfortable ones.

Instructions

1. Fill a spray bottle with rubbing alcohol and spray the inside of your shoes. This will allow the shoe material to stretch out, but only if your feet are in them. While the rubbing alcohol is drying, put on a pair of socks and wear your shoes around the room. Make sure to walk, jump and stretch in your new shoes to get them as soft and loosened as possible.

2. If you are still experiencing foot trouble, purchase some shoe stretchers. You can put shoe stretchers in your shoes overnight and the next day they should be softer and more pliable. Shoe stretchers are made for shoes made from leather material, so they may not work on synthetic shoes.

3. Buy pads or cushions to place inside your shoes. Determine where the pain is coming from. If you have redness, blisters or cuts on your heels, chances are the shoe is a little too large and is rubbing against your heel when you walk. You will need to purchase some heel cushions in order to stop the shoe from rubbing.

4. If you are experiencing pain or callouses on the bottom of your feet from your shoes, you probably own a shoe that has insufficient insoles. Purchase new insoles for your shoes at any local drugstore. The gel insoles may feel more comfortable, but tend to slip if your feet perspire.

5. Wear your shoes as much as possible, but always bring flip-flops when you are trying to break in new shoes. Raw, sore feet after a long night can be avoided so be sure to bring flip-flops to keep your tootsies pain-free.

6. If you are still experiencing foot pain, there is a chance that the shoe is simply not your size. Try reselling the shoes on eBay and better luck next time.

Tags: your shoes, your feet, bring flip-flops, experiencing foot, inside your, inside your shoes, next time

Fundraising Party Ideas

When it comes to raising money for a charity, school or sports teams, fundraising can often be a headache. While raising money for your organization of choice can prove to be an intimidating task, it is possible to do so and have a lot of fun in the process. Of all of the fundraising options available, fundraising parties are at the top of the list when it comes to not only making some money but also having a good time. Does this Spark an idea?

Block Party

If you live in the type of neighborhood where you have plenty of people around, consider holding a block party to raise money for your organization. Talk to your city about obtaining a permit, as some block parties require permits for full legal authorization. Charge a small admission to enter the party and sell food, drinks and raffle tickets. Plenty of music, great food and people can turn any fundraising block party into a success.

Wine Tasting

Wine tasting parties are a great way to raise money for your organization. While such a party is usually on a much more intimate level than a neighborhood block party, wine tasting parties can be a lot of fun. Depending on the number of people who attend, a wine tasting party can be held in your home, an apartment clubhouse or even a small hall.

Petition local businesses for wine donations. You might be surprised how many people are willing to donate to a worthy cause, especially if it means they can write off the donation on their taxes. Supply the wine and wine glasses, plenty of cheese and crackers, and music and you have the makings of a successful wine tasting.

There are multiple ways that a wine tasting party can make money. For example, hold a raffle or silent auction and give away items donated by friends, family or local businesses. Selling wine for part of the proceeds can also raise some money for your organization. Many people would even be willing to pay a few dollars admission to enter a wine tasting.

Chocolate Banquet.

Sometimes people need an excuse to indulge themselves and break the bank to support a charity, and what better way to accomplish both than with a chocolate banquet? A chocolate banquet is just what it sounds like---a dinner or party where everything is chocolate. The trick is to have plenty of chocolate goodies on hand and to make them look and taste as gourmet as possible.

Chocolate banquets are best as gala events. Charge a reasonable fee for admission tickets. Encourage attendees to dress up and play formal music. A more formal atmosphere encourages more affluent attendees, who are better able to support your cause.

Tags: money your, money your organization, your organization, block party, wine tasting, admission enter, chocolate banquet

Break In New Bowling Shoes

A new pair of shoes is always exciting. A new pair of bowling shoes, however, can be even more exciting as it can enhance your game and score. Breaking in your new shoes can take a little time and cause a few blisters here and there but with a little effort you should be sliding and striking in no time.

Instructions

1. Put your new bowling shoes on with a pair of thick socks. Wear them around the house to reduce stiffness, but beware not to step in anything to ruin the slide factor.

2. Take your new bowling shoes to the bowling alley after wearing them around your house for two days. Continue to wear the thick socks to continue breaking them in but bowl a few games to see how they slide and feel. Adhesive bandages may be needed for any blisters that have occurred.

3. Remove shoes after bowling a few frames and determine whether you are happy with the feel. If the shoes still feel stiff around your foot, inhibiting your ability to slide, wear them around the house for another day or two.

4. Take a scouring pad and rub it over the soles of your new bowling shoes. This will dull down the shoes, making it easier to slide.

5. Sprinkle baby powder on the bottom of the soles of your new bowling shoes after using scouring pads and before bowling again. Remove excess.

Tags: your bowling, your bowling shoes, bowling shoes, them around, around house, around your

Break In New Basketball Shoes

Break in basketball shoes before use in competition.

Basketball shoes are high-top sneakers that provide support and structure for the foot and the ankle. Basketball players jump and make a lot of side-to-side movement, so the shoes are made of a very strong, rigid leather. Break in basketball shoes before the big game to avoid blisters and other foot pain.

Instructions

1. Grab the basketball shoe by the toe and the heel. Place the palm of one hand under the toe of the basketball shoe and hold the heel of the shoe in the other hand. Curl your fingers around the toe of the shoe so that you have a firm grasp of it. Using your wrist, flex the the toe of the shoe up and down 100 times, keeping the heel still. This action will help to loosen up the toe area of the shoe and provide instant comfort. Repeat this procedure with the other shoe.

2. Put the basketball shoes on. Wear the shoes around the house, or when doing everyday chores. Wearing the shoes in a low-impact situation breaks them in gently and slowly. Basketball shoes will adjust to your feet, but you have to wear them to allow this to happen.

3. Wear the basketball shoes on a light jog. Jog no more than a half-mile and take it slow to break in the shoes. Light jogging is a great way to break in basketball shoes because it simulates some of the action that occurs during a basketball game. Toward the end of your jog, make some back-and-forth movements to simulate basketball. Execute these movements at half speed, to introduce the basketball shoes to this type of movement.

Tags: basketball shoe, basketball shoes, basketball shoes, basketball shoes before, Break basketball, Break basketball shoes, shoes before

Break In Foot Orthotics

Foot orthotics are basically shoe inserts that are custom made for each individual. They should lessen any pain or discomfort you are experiencing in your feet by creating a balance within your shoes. As we walk, we sometimes put more weight on certain areas of our feet. By using foot orthotics, the weight should be better distributed and the potential for foot problems reduced. When you decide to use foot orthotics, you may need to break them in before you see a difference in the health of your feet.

Instructions

1. Place the foot orthotics inserts into any pair of shoes. According to the makers of foot orthotics, you can use these inserts in any pair of shoes. From dress shoes to tennis shoes, foot orthotics are made to be worn for virtually every activity you engage in, even running.

2. Go about your day (or activity) as you would normally. To truly break in a pair of foot orthotics, you should start by going about whatever you'd normally do on a given day.

3. Remove the inserts when your feet feel tired or sore. Since foot orthotics are inserts, you can easily remove them from your shoes when your feet start to get tired or begin to feel sore, which is a normal part of the breaking-in process.

4. Replace the inserts in your shoes the next day. Your best bet on breaking in a pair of foot orthotics is to apply the incremental approach, meaning using them for longer and longer periods each day. This time around you should notice that you'll be able to wear the orthotics longer than on the previous day.

5. Continue to insert the foot orthotics in the shoes you wear each day, increasing the length of time you wear them until they are broken in. It's as easy as that. Foot orthotics have a 30-day guarantee, so you should have plenty of time to break them in.

Tags: foot orthotics, your feet, your shoes, break them, foot orthotics inserts, orthotics inserts

Hamstring Stretching Exercises

Hamstring stretches serve two signficant purposes for runners. The first is to keep you upright and active. Whether you are a compeititive distance runner or just trying to improve your conditioning, stretching your hamstrings will keep you from injuring them when you run. Stretching will also help your performance. Stretching consistently and well will help you get faster and more explosive.

Stretch on Chair

Place your left foot on the seat of a wooden chair. Keep your right foot on the floor. Bend your left knee and then lean forward from your hips. You should feel slight pressure on your left hamstring. Hold the stretch for about three seconds and then return to the original position. Do this five times, then switch legs and do the same with your right foot on the chair.

Hamstring Stretch

This will help you get ready to run long distances and sprints without suffering a pulled muscle. Lie down on your back. Bring your right leg up so that it is pointing toward the ceiling. Grasp hold of your upper leg with both hands and pull it toward your chest. Try to get it within 3 to 4 inches of your chest but don't force it. Hold the pull for 10 seconds. Relax and return the leg to the starting position. Do five stretches like this and then do the same with your left leg. When you are finished, do five quick jumps to loosen the hamstring muscle further.

Kneeling Hamstring Stretch

Kneel down on your right knee and place your left leg straight out in front with your heel on the ground and your toes pointing straight up to the ceiling. Keep your back straight. Slowly reach toward your toes with your left hand. Hold this stretch for about 15 to 20 seconds and repeat this five times. Switch legs and then do this exercise by kneeling on your left knee and placing your right leg straight out in front of you.

Tags: your left, your right, with your, down your, five times

Length To A College Essay Without Content

So it's late at night. Perhaps you're tired, and you're likely sick of looking at the same paper over and over. Yet, you've still got a page to go. If you want to kick that paper up by a page or two quick, play with these tricks to get some length.

Instructions

1. First, change the font, but do so subtly! Word will accept numeric values of .5, so if your paper is supposed to be 12 point, make it 12.5, 11, then make it 11.5.

2. Next, change the indentation. You can do this by going to "Format" then "Paragraph" and increasing the indentation very slightly.

3. Before you click out of the "Paragraph" screen, change the line spacing. If you're used to double-spacing, use "multiple" and make it 2.1 or 2.2...it's very hard to notice such a small difference.

4. Unless you've been given specifics on what font to use, change to a larger font. Courier New is the standard for increasing paper length, but most professors spot it right away. Play around with other texts that bump up your length.

5. Next, split up some paragraphs. Chances are, if you haven't edited completely yet, you can split some longer paragraphs into two shorter ones. Each paragraph you split adds and extra line to your paper.

6. Spot lines in your paper that almost reach the end of the page. By adding a word or two to these lines, they will bump to the next line. Add to them to increase your paper length.

7. Create a bold title. Your title, name and the class can take up around 1/6 of the first page without looking too ostentatious.

8. Add footnotes. If possible, add footnotes to your paper for instant length.

9. Hand it in!

Tags: your paper, paper length, split some

Break Away From An Unhealthy Relationship

Give yourself time to heal from your breakup before starting a new relationship.

The signs of an unhealthy relationship vary among couples. Some relationships are unhealthy because both partners have grown apart emotionally and they no longer share the same goals, have the same interests or make each other happy. In more extreme cases, there may be evidence of emotional, physical or sexual abuse in the relationship. The biggest indicator of an unhealthy relationship is the predominance of stress, frustration, fear or sadness experienced. While it's true that even good relationships will suffer from occasional arguments and disappointments, relationships are meant to add happiness to your life. If you find that your relationship is causing more harm than good, breaking up may be the best option.

Instructions

1. Prepare to be without your partner. Take the steps to separate your finances, living arrangements, or other logistics binding you to your partner. If you have a child together, consult with a family law attorney regarding your parental rights and responsibilities.

2. Spend a few days apart from your partner with no contact. This time apart will help you to distance yourself emotionally and will give your partner a clue that a breakup is imminent so he can emotionally prepare.

3. Practice your breakup speech so you are clear on what you will say. Be honest and direct and refrain from saying things that will give your ex hope that you will reconcile in the future.

4. Meet in person to execute the breakup. Breaking up via text message, e-mail, social media websites, or telephone is insensitive to your ex's feelings and may make it more difficult for him to achieve closure and move on. Meet in a public place if you are concerned about him responding in an aggressive or violent manner.

5. Do not call or try to be friends with your ex for at least eight weeks after the breakup. You both need this time apart to adjust to your new life without each other.

Tags: your partner, each other, from your, give your, that will, time apart

Boost The Reception Of Wireless For Xbox 360

Boost the Reception of Wireless for XBox 360

Microsoft's Xbox Live gaming service makes the Xbox 360 that much more enjoyable to play. It offers the ability to chat with friends while playing your own games and playing games with each other cooperatively or against one other. To take advantage of the service, your Xbox 360 must be connected to the Internet and Xbox Live. If you are using the Xbox 360 Wireless Adapter, you may experience lag or even disconnect from Xbox Live, preventing you from enjoying the service. Fixing low-signal issues is a simple process that will allow you to get back to gaming.

Instructions

1. Ensure that the Xbox 360 Wireless Adapter has is connected to your Xbox 360 properly by removing and replacing it, making sure that it is pushed all the way into the USB port on the back of the Xbox 360. For instructions on properly installing the Xbox 360 Wireless Adapter, see the Resources section of this article.

2. Check that the Xbox 360 Wireless Adapter's antenna(s) is pointing up. Also check that the antenna(s) on your wireless router is pointing up.

3. Restart both your cable modem and your wireless router for two minutes, then plug them back in. This will reset each device in case either was operating improperly.

4. Move any microwaves, cell-phone stands and other 2.2-GHz away from the Xbox 360, as these devices can interfere with the wireless signals.

5. Move your Xbox 360 and/or your wireless router to positions with the least obstructions between them to ensure that nothing is blocking the wireless signal.

Tags: Wireless Adapter, Xbox Wireless, Xbox Wireless Adapter, wireless router, Xbox Live, your wireless, your wireless router

Boost Energy During A Workout

Weight training can zap energy levels quickly if you don't pace yourself.

Working out is a great way to stay in shape, gain body strength and boost energy levels. However, because exercise involves expending a lot of energy, you're going to have to refuel your body. Whether you are kickboxing at the gym or running on your home treadmill, there are easy ways to stay energetic throughout your exercise routine.

Instructions

1. Honey is a good way to maintain your blood-sugar levels.

Eat a well-balanced meal a couple of hours before exercising. Your diet should include complex carbohydrates, protein and vegetables. Great prework out foods, high in complex carbohydrates and convenient, inlcude bananas, brown rice, sweet potatoes, or bran cereals. Keep easy nourishment on hand for consumption during a workout. Small honey packets work wonders for energy. If you feel that you are becoming weak and tired, consume one halfway through your routine. The carbohydrates should give you the boost you need, and are similar to the popular carbohydrate gels that professional athletes use.

2. During a normal workout session, consume 1/4 to 1/2 cup every twenty minutes.

Keep yourself hydrated before, during and after a workout for optimum energy. Take small sips of water throughout a run or bike ride so you don't get dehydrated. Large gulps of water will cause side and stomach cramping, and can actually make you feel sluggish. Even if you don't feel thirsty, hydration is still important. Electrolyte or sports drinks also work, as they give you an additional calorie boost.

3. Yoga and stretching exercises can help you breathe better.

Breathe deeply during your workouts. If you use your entire lung capacity when inhaling, you will be gaining oxygen, which is essential for energy. With most exercises, you should inhale while lengthening muscles and exhale while relaxing.

There are also breathing exercises you can do on a daily basis. An Indiana University study shows that a breathing exercise called inspiratory muscle training (IMT) strengthens inhalation muscles, thus reducing the body's need for oxygen during workouts. It involves using a hand-held device; when inhaling using the devise, a resistance is formed that helps strengthen inspiratory muscles.

4. Faster music has been proven to help performance.

Play music as you exercise to boost energy. Studies show that the right music can boost exercise performance by 20 percent. Even when you feel sluggish, music can keep you motivated, moving and energetic. Choose upbeat songs that you enjoy, and keep faster songs toward the middle of your workout mix, right when you need them the most. Experiment with different songs until you have the perfect mix of workout music - this is a matter of individual taste. Listen to the music in ear phones, so you can turn up the volume and not bother others around you.

5. Work vitamins into your daily routine and your daily diet.

Take vitamin supplements on a daily basis for added energy during workouts. You need five nutrients for energy: zinc, magnesium, iron, vitamin E and potassium. Take supplements the morning before you work out, and take them daily for maximum benefit. You can also get these nutrients through food. Several breakfast cereals have most, if not all, of these nutrients.

Tags: boost energy, complex carbohydrates, daily basis, during workouts, energy levels

Boost A Wireless Adapter For Xbox 360

Boost a Wireless Adapter for XBox 360

If you find that your Xbox 360's wireless adapter isn't receiving a strong enough signal from your wireless router, or if you are experiencing frequent connection loss, there are several steps you can take to boost your signal. While the location of your router is important in determining the Xbox 360's wireless adapter's signal, a WiFi signal booster can also help ensure your Xbox Live sessions aren't prematurely terminated due to a low-quality WiFi signal.

Instructions

1. Move your wireless router to a central location in your network, keeping in mind that the router should be at waist level at the very least, not on the ground.

2. Plug in the Linksys Wireless-G Range Expander in the room where your wireless router is. You'll move the range expander later, but for setup purposes, it should be in the same location as your wireless router.

3. Press the Linksys Wireless-G Range Expander's "Auto Configuration" button for five seconds, which will allow the range expander to detect your wireless network and configure itself with the appropriate settings.

4. Unplug the Linksys Wireless-G Range Expander and relocate it to a location closer to the Xbox 360.

5. Ensure that the antenna for the Linksys Wireless-G Range Expander is pointing upward, and keep in mind that the higher the range expander is placed, the better performance you will get out of it.

6. Plug the Linksys Wireless-G Range Expander back in, and your wireless network should have a much greater range, ensuring that your Xbox 360 is able to maintain a good connection to the network.

Tags: your wireless, Linksys Wireless-G, Linksys Wireless-G Range, Wireless-G Range, Wireless-G Range Expander

Boost Achievements

The Xbox 360, released in 2005, was the first video game system to introduce achievements. Achievements are earned when you complete tasks within a game, and are able to be viewed by you and others on your Xbox 360 profile. Each game ships with a varying number of achievements, each with a different point value dependent on the achievement. For example, completing "Dragon Age 2" will reward you with 20 achievement points. For some, these points are a badge of honor --- the more achievements you have, the better you look as a gamer. For this reason, some people like to artificially inflate, or boost, their achievement score.

Instructions

1. Play easy games to increase your achievement score quickly. Each retail game released on the Xbox 360 contains 1,000 possible achievement points to get, spread out among 25 to 50 achievements. Kids' games are easier, and offer easy achievements. For a normal gamer, many of these kids' games can be beaten in a few hours time with the maximum amount of achievement points received.

2. Use a second controller to help gain achievements. For example, a wrestling game may have the achievement "beat a wrestler in under two minutes," worth 30 achievement points. By using a second controller to control the other character, you can easily accomplish this task, since the second character won't be fighting back. Many games allow a second controller to be used for achievements, allowing a quick and easy way to boost your points.

3. Have a friend help you to boost online achievements. Many games offer online achievements, and inviting a friend to help you earn them will make earning these achievements quick. For example, if a game has "win 200 matches" as an achievement, trading wins with a friend allows you to quickly get that achievement.

4. Use a forum or community based around boosting to help you raise your scores. These communities offer likeminded people to help you with the steps listed above and will provide tips on helping you get the harder achievements.

Tags: achievement points, second controller, achievement score, friend help, Many games, online achievements

Book Train Travel From Portland To Eugene

Portland and Eugene are the 2 largest cities in the state of Oregon. Each has its own distinct feel and look, but they are both known for being very laid-back and welcoming cities. When you arrive in Eugene, you can enjoy the natural splendor among the Cascade Mountains or check out a football game at the University of Oregon. Don't miss this city's arts offerings either--professionals from all over the world showcase their work here.

Instructions

Book a Ticket for Train Travel From Portland to Eugene

1. Reserve a ticket or tickets using the Amtrak Web site (see Resources). Here, you can book tickets using a major credit card.

2. Choose to book your Amtrak ticket by phone instead. Call (800) USA-RAIL.

3. Continue to search different dates until you find the route that best meets your scheduling needs. Keep in mind that some scheduled services do not have daily service. If your travel plans are flexible, it is a good idea to search several different dates in order to find the best route for you.

4. Input your days of travel into Amtrak's travel system online. If you are traveling only one-way, there is no need to type in a date for return.

5. Print your e-confirmation as verification of your purchase.

6. Choose among several choices of routes between Portland and Eugene.

Prepare to Depart for Eugene

7. Bring your e-confirmation with you to retrieve your hard-copy train tickets at the Portland train station.

8. Check with Amtrak online or by phone to verify that your train is departing at the scheduled time on the day of departure to avoid delays or cancellations.

9. Arrive at least a half an hour early to check in luggage and find your train platform. If you are traveling with children or a lot of baggage, you may want to allow extra time.

Stay Safe During Train Travel

10. Keep all valuables with you or with someone in your party. Don't leave portable DVD players, digital music players or other gadgets on your seat when you go the restroom or dining car.

11. Bring carry-on bags that are manageable and easily stored. If they are too full or cumbersome, you can easily loose things or leave items behind.

Tags: Portland Eugene, Train Travel, different dates, From Portland, From Portland Eugene, tickets using

Book Train Travel From Bern To Paris

Tour 2 great cities of the western world, Bern, the capital of Switzerland, and Paris, the capital of France. Let Rail Europe do the driving while you get lost in the mountainous scenery, anticipating your tour of the Louvre and a glass of Bordeaux when you arrive.

Instructions

Book Your Trip From Bern to Paris

1. Anticipate the train trip between Bern and Paris taking between 5 and 5.5 hours. You will need to switch trains in either Lausanne or Basel, but the layover is usually only a few minutes, so be sure to move fast!

2. Budget for between $150 and $200 for a one-way, second-class trip and $230 to $300 for a first-class ticket. First-class seats are bigger and recline, and there are fewer seats in each car. Often, when you book, first-class tickets, meals are included as part of the price.

3. Book a France-Switzerland pass on the Rail Europe website. This costs about twice as much as a one-way trip to Paris and enables you to travel 4 times between Bern and Paris over a 2-month stretch. More importantly, it gives you unlimited travel on the French and Swiss national railroads.

4. Search for group discounts, which are especially advantageous for a group over 10 people, but are available even for groups of 2. Click on the 'Group Travel' tab on the homepage of Eurail's website.

5. Check out the 'Virtual Train Trip' feature on Rail Europe. This is particularly helpful if you are deciding whether you want to travel second class or first class. It will give you pictures and videos of the different kinds of cars and seats and other features of the train. Plus, it will inspire you!

Tags: Bern Paris, Rail Europe, between Bern, between Bern Paris, From Bern, From Bern Paris

Book A Group Cruise With Disney

Disney Cruise Lines welcomes group bookings.

Walt Disney is a brand that encompasses more than just a few theme parks and beloved princess movies. Disney has its own cruise line that departs various ports all over the world, taking passengers on cruise voyages with their favorite Disney characters to ports in the Caribbean, the United States and even Europe. Disney Cruise lines allows passengers to book a group cruise, but the process is different on Disney than on other cruise lines.

Instructions

1. Calculate the size of your party. Disney Cruise Line only allows passengers to book up to four staterooms on one reservation. However, separate reservations can be made and grouped together afterwards to ensure that you and the rest of your group are seated together at dinner and have staterooms in the same location.

2. Visit the Disney Cruise Line website to choose your cruise, the destination, departure port, length and the type of stateroom that you prefer. Book your cruise by clicking on the link next to your chosen cruise marked, "Book Now."

3. Enter the number of passengers sleeping in your stateroom and their names and addresses.

4. Complete your booking by choosing your preferred dinner seating and entering your credit card information. Review your reservation before you submit it. Keep your confirmation number for future use.

5. Visit the planning center on Disney's website once everyone in your group has booked their rooms. Create a user ID and password and login. Click on "My Reservations" and choose to modify your reservation. Enter the confirmation numbers from each of your group's bookings to link all of your cruises together. Disney will ensure your group is booked for dinner and close together rooms.

6. Call Disney Cruise Lines and provide the Disney travel agent at 800-951-3532 with the reservation/confirmation numbers for the rest of your group and the agent will link your reservations together to create one large group booking.

Tags: your group, Disney Cruise, allows passengers, allows passengers book, confirmation numbers, Disney Cruise, Disney Cruise Line

Book A Fitness Cruise

Going on a cruise no longer means eating butter-drenched meal after butter-drenched meal and then lying on a lounge chair for hours. Today's cruise crowd expects action during their seaboard adventures. A fitness theme cruise accommodates the growing desire to stay active on a vacation.

Instructions

1. Decide what kind of fitness cruise you want to take by searching the website for Cruise Line International at Cruising.org. You can choose from aerobics to golf to horse-back riding or you can select a more generalized approach, such as the Total Fitness cruise offered by a number of major cruise lines, including Norwegian and Carnival.

2. Consider where you'd like to go on your cruise, once you've chosen the activity. If you want to play basketball on your cruise, your options range from a tour of Europe to a Caribbean voyage. For on-board snorkeling, your choices range from Alaska to the Panama Canal.

3. Decide which cruise line you want to take. Once you've identified which fitness theme suits you best and where you want to go, this will narrow down your choice to a handful or less of cruise line options. Go to TripAdvisor.com to read reviews of the cruise lines you're considering to help make a final decision.

4. Decide how long your fitness cruise adventure will last. This will depend on your budget and how much time you can escape from everyday responsibilities. Generally, less expensive cruises will be for three to five days, while week long voyages can get pricey.

5. Choose a cabin. Again, your budget will come into play. A small room with no view will be the least expensive option, but if funds are unlimited, go for a large cabin with luxury features like a whirlpool bath and walk in closet.

Tags: butter-drenched meal, cruise line, cruise lines, fitness theme, range from, want take

Block Cytokines Naturally With Nettle Leaf Extract

Herbs have long been used to treat many kinds of health problems.

The stinging nettle, any of several members of the genus Urtica, is a perennial plant that grows wild in much of the world. Extract made from crushed nettle leaves helps relieve the pain of arthritis, sore muscles and gout, as well as other inflammatory conditions. According to the University of Maryland Medical Center, nettle leaf extract has the ability to block cytokines, a normal part of the body's immune system that can sometimes cause pain and inflammation.

Instructions

Capsules and Tablets

1. Check the strength of the nettle leaf extract tablets or capsules. Both 1 gram and 2 grams are commonly used.

2. Take 3 to 4 grams of nettle leaf extract in capsule or tablet form twice per day. A daily total of 6 to 8 grams is effective in blocking pain caused by cytokines in adults. There is no established recommended dosage for children.

3. Drink a glass of water immediately after consuming the nettle leaf extract to make sure the pills reach your stomach and are properly digested.

Liquid

4. Put 2 to 5 ml of the fluid form of nettle leaf extract in tea or another beverage. Use 2 ml for adults with smaller body size or for mild symptoms. Increase to 5 ml for larger people or higher levels of pain. There is no established dose for children.

5. Mix in well and drink the entire amount. Drinking the nettle leaf extract without mixing it into a beverage is acceptable as well.

6. Repeat this three times per day for best results.

Tags: leaf extract, nettle leaf, nettle leaf extract, nettle leaf extract, There established

Bicycle During Pregnancy

Bicycle riding is excellent exercise that many people enjoy. Pregnant women often wonder if it is safe to continue riding a bicycle during pregnancy, and for the most part, it is, until her belly begins to throw her balance off. Pregnancy is not the time to begin riding a bike for exercise for the first time, however. A woman who is not already regularly riding should wait until after the baby is born to begin.

Instructions

1. Slow down. During early pregnancy, when the body's center of gravity has not changed, it is safe to keep riding the bicycle normally, but it is best to slow down a bit to keep from injuring yourself.

2. Stay closer to home when riding a bike during pregnancy. Pregnancy can cause all kinds of weird symptoms, like dizziness, fainting, muscle cramps and vomiting. You do not want to find yourself experiencing any of these symptoms when you are far from home.

3. Carry a phone, or ride with a buddy. A pregnant woman should always have a way to contact someone if something happens while out on a bike ride.

4. Pay attention to your changing center of gravity. As pregnancy progresses, the growing uterus changes your sense of balance. Make sure that you are still balancing well. If you are pulling a toddler behind you in a bike trailer, you will need to stop when your belly begins to grow. It is no longer safe to pull your child behind you.

5. Switch to a stationary bike for the third trimester. You can also buy a converter to use your regular bike indoors as a stationary bike to save space and money. Continue to ride indoors as often as you would normally ride outside for the remainder of the pregnancy to keep in shape. Biking during the third trimester will keep your legs nice and strong for delivery.

6. Ride the stationary bike for the first few weeks that you exercise after the baby's birth. Regain your strength inside before you attempt your first ride outside. Start slowly, and do not expect to be riding like you were prepregnancy right away. Remember, bike trailers are not safe for babies under the age of 1, so you will need to have someone watch baby while you bike during the first year.

Tags: stationary bike, after baby, belly begins, bike during, center gravity, during pregnancy

Be On "The Biggest Loser"

"The Biggest Loser" offers cash prizes to contestants who lose the most weight.

Reality shows on television are produced to give viewers a glimpse into the lives of people who may or may not behave in ways that are relatable, depending on the situation. There are also reality-show competitions such as "The Biggest Loser," which pits overweight contestants against each other to see who can lose the most weight for a cash prize. To become a contestant on this show, you have to follow a specific set of guidelines.

Instructions

1. Visit "The Biggest Loser" main website (nbc.com/the-biggest-loser). At the bottom left of the page, click the "Now casting" box.

2. Read the information that's written under "Now casting." The show permits individual competitors or a team of two people such as a parent and child, siblings, friends and married couples. To be eligible to be a contestant, you must be a U.S. citizen at least 18 years of age. In addition, you must not be a candidate for public office and must agree not to become a candidate for office until one year after the broadcast of your episode (if you're selected to be a contestant).

3. Go down to "Apply" and click on the "Register here" option. Create a new user account by entering a username, your email address, a password, your first and last name, gender, address, phone number, whether you want to compete as a contestant or trainer, current weight, height, relationship status and occupation. Click on the "Create new account" box.

4. Click "Download the application" on the main "The Biggest Loser" casting page. Print the PDF application.

5. Fill out the application form. If you're applying with someone else, print out a form for that person and have her fill it out. The form asks for personal information, and the instructions indicate that you should answer all questions honestly and to the best of your ability. Use a pen with blue or black ink.

6. Click on the "Read the instructions on how make a videotape" on the website casting page and review the video submission instructions.

7. Create a 10-to-15-minute DVD-R, mini-DV tape or link that showcases your personality and the qualities that make you a good contestant. Have someone else film you so that you appear on camera instead of just talking in voiceover. It's important that you show your weight on camera and explain the kinds of food you eat, your family history and how your excess weight has affected your life. This is the most important aspect of you being selected for the show, so put maximum effort into making your video as creative, fun and interesting as possible to stand out from the thousands of other submissions. If you possess an unusual talent, show it on the video. If your family members are wild and crazy, feature them.

8. Label the tape with your name, phone number and the letters "HT." Make a copy of the tape for safety in case something happens to the tape you submit. Put the tape and a photo of yourself in a package and address it to: The Biggest Loser Casting, P.O. Box 10037, Manhattan Beach, CA 90267-0578. You can also email your video to: BL12SUMBISSIONS@gmail.com through YouTube or Vimeo.com. Type your name and city in the subject area of the email, and write your contact information in the main section of the email.

Tags: Biggest Loser, casting page, lose most, lose most weight, most weight

Be Like Jennifer Aniston

Be Like Jennifer Aniston

You don't have to have a hit comedy series under you belt and famous friends to be like Jennifer Aniston. Hollywood glamour aside, take these few suggestions to exude the charm and down-to-earth approachability that Jennifer displays for the public.

Instructions

1. Spend time on the beach. To be like Jennifer Aniston, you need a deep appreciation for sand, sun and water (and margaritas).

2. Keep your mouth shut during difficult and public break ups. You'll appear as classy as Jennifer, no matter what spiteful, evil thoughts you entertain in your head about the unfaithful louse who ran off with his sexy co-worker.

3. Banish self-help books from your home library. Trust your instincts and lean on your friends like Jennifer does. It helps if you replace old flames with funny, teddy-bear types that everyone loves or with foreign models that make even the magazine pages feel hot.

4. Smoke only after dark, for no apparent reason, except maybe to prevent being seen and photographed. Don't flaunt other vices, like using the F-word, but do slip them into conversation occasionally, letting people know you're human and not the goody-goody that you've been stereotyped to be.

5. Exercise for physical and emotional health. Do yoga four times weekly. Use an elliptical trainer three days a week. Keep carb count low, but avoid diets.

6. Create a new hairstyle that takes over the world and is named after you. This is the best time period if you are going to gain a few extra pounds. People will be too busy noticing your hair to recognize you are a couple sizes larger than most Hollywood leading women.

Tags: Jennifer Aniston, friends like, friends like Jennifer, like Jennifer

Be In A Firefighter Combat Challenge

Competitors wear fire gear in the Firefighter Combat Challenge.

Firefighter Combat Challenges (FCCs) are exciting spectacles that challenge the strength and endurance of the participants while entertaining thousands of spectators. Consisting of five events spanning the course of one to three days, FCCs occur year round at several local competitions and a world championship. Registering to participate in a local Firefighter Combat Challenge is a simple task, and if you are a firefighter, it can give you a shot at moving on to the World Championship held in November.

Instructions

1. Speak to other firefighters you know about forming a team for a local contest. Paramedics, cadet drivers and other people who work at a fire department can also register to participate in a Firefighter Combat Challenge. Make sure you talk to everyone you know who you think would be a good candidate to participate in a challenge.

2. Enter team information at the Firefighter Combat Challenge website. Decide who will be on the team, give the team a name and provide contact information to the Challenge organization so they can contact you. Create a password so you can log into your account and see the status of your application.

3. Enter the information for each of your team members on the Challenge website. Required information includes the member's name, date of birth, years of service and job.

4. Speak with all team members and make sure that they are able to clear time off work to participate in the event. Registering to participate at an event costs money, and it would be unwise to spend money to register a team if one member was not sure they could get the time off to make an appearance.

5. Register your team for events. Decide which events you wish to participate in and whether you want to participate individually or as a team, and submit this information in the registration form on the Firefighter Combat Challenge website.

6. Set up a paypal account so you can pay the registration fee. You can also pay by check or money order, but if you want to pay by credit or debit card you need to use paypal. Also, note that in order to use paypal to send and receive money you need to have a valid and working e-mail address.

Tags: Firefighter Combat, Combat Challenge, Firefighter Combat Challenge, Challenge website, Combat Challenge website, participate event, Registering participate

Be A Vegan Marathon Runner

Marathon running requires a healthy, fortified diet and intentional food consumption. Meals should pack protein and carbohydrates as well as meet your standard daily nutritional needs. Careful attention to nutrition complements a vegan diet and provides the necessary nourishment for marathon running.

Instructions

Vegan Nutrition While Training

1. Get enough protein. Use vegan protein sources such as tofu, nuts, whole grains, legumes (beans and lentils, for example) and dark green vegetables. Aim for at least 60 grams of protein per day or more, depending on your body weight. Calculate 0.5 to 0.7 grams for every pound of body weight.

2. Consume 65 percent of your dietary intake as complex carbohydrates, such as whole-wheat and whole-grain carbohydrates. Whole-wheat pastas, breads, noodles and brown rices also provide ample protein to help you reach both your carbohydrate and protein goals.

3. Hydrate your body often during training. Drink plenty of water throughout the day and during your training runs. Use electrolyte replacement drinks.

4. Consider the nutritive value of everything you consume. Eat a variety of foods. Attempt to get your protein from different sources throughout the day rather than depending solely upon soy.

Vegan Nutrition for Long Runs and Race Day

5. Carbo-load the day and night before your long runs and race. Use complex carbohydrates such as whole wheat pastas and breads.

6. Eat a low-fat, low-protein breakfast that's high in complex carbohydrates. Use your long runs as a chance to experiment and find the best breakfast, so that you eat something tried-and-true for race day. Snack on easily digestible foods throughout your run to stay energized and strong.

7. Drink plenty of water. For runs longer than 60 minutes, use electrolyte replacement drinks or gels in addition to water.

8. Have something filling and nutritional immediately following the race or long run, and continue to eat heartily (and healthfully) throughout the rest of the day. Continue to stay hydrated. Recovery nutrition is very important.

Tags: complex carbohydrates, body weight, breakfast that, carbohydrates such, complex carbohydrates such, Drink plenty