Crochet Winter Ear Warmers

Make fuzzy, crochet earwarmers to keep you warm this winter.

Keeping the ears warm is hard on a cold winter day. Hats stop right above the ears and scarves can be too bulky when wrapped to cover the ears. Keep your ears warm the simple way. Make a crocheted winter ear warmer. An ear warmer is a band worn around the head like a hair band. The ear warmer goes across the ears, and keeps them warm and toasty--without messing up your hair or getting in your way. Make several in different colors to match all of your outfits.

Instructions

Basic Stitch Instructions

1. Loop the yarn around the tip of your crochet hook, catch the yarn on the side with the ball of yarn and pull it through the loop around the tip.

2. Loop the yarn around the needle tip, and pulling it through the loop that is on the needle. Only one loop will remain on the needle. This is a chain stitch.

3. Slip stitch by sliding the needle tip under the top two strands of yarn in the stitch you are working in, hook the yarn on the needle tip and pull the yarn through. It is similar to a single crochet.

4. Form a treble stitch by wrapping the yarn around the tip of the needle twice. Slide the hook into the stitch you are going into. Make sure you go under the top two pieces of thread. Catch the thread, and pull it through the first two loops. Wrap the yarn around the end of the needle, and pull it through the next two loops on the needle. Then, wrap the thread around the tip of the needle, and pull it through the last two loops.

5. Cast off by pulling cutting the thread 10 inches from the last stitch, and pulling the thread tightly through the last loop. Weave the thread into the existing stitches, so you can't see it.

Making the Crocheted Winter Ear Warmers

6. Chain 43, and measure the chain. It should be 18 inches long. If it is too short, add more chain stitches until it reaches 18 inches. If it is too long, remove stitches until it reaches 18 inches. Slip stitch into the first chain in the row, and then chain two. This creates the shape of the band. This is row one.

7. Make a treble crochet stitch into each chain stitch all the way around the band. Once you get to the end of the row, slip stitch into the first treble crochet. This is row two.

8. Chain two stitches, and treble crochet into each treble crochet from row two. At the end of the row, slip stitch into the first treble crochet on the row. This creates row three. Repeat for the fourth row.

9. Fasten off the end of the yarn. Leave a 10-inch tail, and weave it into the band.

Tags: treble crochet, around needle, pull through, stitch into, yarn around, into first

Green Hair Tips

Green hair care tips are not only good for the environment, they could be good for your health, too. About 10 years ago there weren't too many green products to choose from. Few provided volume, hold and styling options. Today there are many more eco-friendly choices without sacrificing style or the environment. Does this Spark an idea?

Buy Environmentally Friendly Products

Commercial shampoos, conditioners, gels, waxes and hairsprays usually come in plastic containers that take centuries to break down. Once they finally do break down, they poison the environment with toxins. And that's just the packaging. The ingredients these products contain are equally toxic to the earth and to your health, according to the National Toxicology Program (NTP). Many hairspray products contain butane, propane and/or diethanolamine (also known as DEA). Some products even contain petroleum.

Fortunately, more companies are showing their concern for the environment and your health by providing green hair products as an alternative. Both www.natures-gate.com/ and www.burtsbees.com/ have a variety of eco-friendly cosmetic products to choose from. Another plus: These products are often packaged in recycled materials.

Choose All-Natural Conditioning Hair Color

Henna comes from a plant that is native to the Middle East, North Africa and the Indo-Pak subcontinent. The leaves are used to make dye. When you open a package of henna, it is in powder form because the leaves are finely ground and sifted several times.

Henna is a 100 percent natural way to color your hair. It provides a temporary color that fades away after several washings. The henna powder is mixed into a paste and applied to the hair. You can add ingredients like coffee or tea leaves to bring out highlights and low lights in your hair. It is also used by some as a conditioning treatment, and it adds lots of shine to straight hair because it helps seal the hair cuticle.

Make Your Own Hair Products

You can make environmentally friendly hair products all on your own. A pre-conditioning shampoo treatment can be obtained by warming a couple of tablespoons of olive oil on your stove and working it into your hair. Let it sit for about 10 minutes before washing it out with shampoo.

For a deep conditioning treatment, mash one avocado, one egg yolk and 3 tbsp. of honey. Work it throughout your hair, and keep it on for 15 minutes before rinsing.

Make your own shiny hair rinse by blending half a lemon, apple cider vinegar and 1 cup of water. After shampooing your hair and rinsing, pour the mixture over your hair and rinse away with cool water. Using cool water also helps save energy.

Tags: your hair, your health, break down, choose from, conditioning treatment

Foods That Unlock The Leptin Hormone

Tuna is rich in the omega-3 fats needed to fight inflammation and unlock leptin.

When it comes to weight loss, it seems that losing excess weight is only part of struggle. According to researchers at the Penn State College of Medicine, only one in six Americans who has ever been overweight or obese loses the weight and maintains the weight loss over the long term. Recent research on the hormone leptin may be the key to changing these numbers. Produced by fat tissue, leptin speeds up the metabolism and plays a central role in appetite control by acting directly on the brain's hypothalamus to signal satiety.

Phytonutrients

In overweight people, because of chronic inflammation, the leptin produced by the body does not work properly, making the processes of weight loss and weight maintenance much more difficult. Increased consumption of phytonutrients helps fight the inflammation that causes leptin resistance. Two types of phytonutrients commonly found in fruits and vegetables are carotenoids and flavonoids. These fat-soluble compounds work to reduce the inflammation that blocks leptin.

Bright, colorful foods such as cherries, pomegranate, blueberries, citrus fruits and purple grapes contain the most flavonoids, but they can also be found in dark chocolate, onions and green tea. Foods such as tomatoes, broccoli, carrots, papaya and winter squash are rich in carotenoids.

Omega-3 Fats

Researchers at Harvard Medical School have found that chronic inflammation leads to elevated levels of SOCS (suppressors of cytokine signaling) proteins, which block the signals that leptin sends to the brain. In addition to phytonutrients, increased consumption of omega-3 fats is also necessary to reduce chronic inflammation and unlock the leptin hormone. Because these "good fats" cannot be produce naturally by the body, they must be consumed.

It is best to obtain omega-3 fats from food to fully benefit from its natural inflammation-fighting qualities. Omega-3 fatty acids are part of leafy green vegetables, fish, seeds, walnuts and legumes such as navy beans, kidney beans and soy beans. Fish such as salmon and tuna are also rich in omega-3 fats.

Natural Foods

While unlocking the leptin hormone is crucial for long-term weight loss, it requires a change of mindset. Food manufacturers use excess salt and sugar to combat the bland taste of artificial food and these flavors have become stapes of the American diet, overpowering more subtle natural flavors. Though less caloric than junk food, even "diet foods" rely on artificial flavors, sugar substitutes and fake fats; they do not contain the anti-inflammation properties of natural foods.

Ultimately, unlocking the leptin hormone requires avoiding both diet and junk food and increasing consumption of natural foods seasoned with natural herbs and spices.

Tags: weight loss, chronic inflammation, leptin hormone, fight inflammation, inflammation that, inflammation unlock

How Fast Does A Hyena Run

How Fast Does a Hyena Run?

Hyenas are one of the least liked animals in the entire world, but the more science discovers about them, the sillier the misconceptions about them become. Hyenas are strong predators and have been known to attack and eat humans. Lions are their mortal enemies and they have a well-defined social structure. Find out some things about hyenas you may not have known, such as how fast a hyena can run.

Identification

Hyenas look somewhat like dogs but have some major differences. They possess an elongated and muscular neck and the hind legs are shorter than the front, creating a stride that resembles that of a bear. Hyenas have a mane of hair on the neck. They come in various shades of brown, some with stripes and others with spots. Hyenas have strongly acidic juices in their stomachs that allow them to be able to digest just about anything, even teeth and bones.

Types

There are four species of hyena. They are the brown hyena, the striped hyena, the spotted hyena and the aardwolf. The aardwolf is smaller than the others and eats termites almost exclusively. The spotted hyena is also known as the laughing hyena for the strange noises it is capable of producing and is the largest of the group, weighing as much as 190 pounds. The brown hyena is much more prone to scavenging than the other three species.

Geography

The striped hyena can be found in Pakistan, India, Africa, and the Middle East. It is extinct in Europe, but is occasionally sighted in Turkey. The aardwolf is native to southern and eastern portions of the continent of Africa while the brown hyena lives in the deserts of southern Africa. The spotted hyena resides in central and southern Africa.

Considerations

Although there is little research in the area of how fast a hyena can run, biologists estimate that they can achieve a speed of up to 30 miles per hour for a short distance and can maintain slower speeds for much longer periods of time. Hyenas hunt by sight and chase their prey, which consists of animals of good size such as wildebeest and zebra, for miles before separating the weakest from the group and killing them.

Misconceptions

Few animals have more untruths floating around about them than the hyena. They are not cowardly scavengers that steal food from other predators. They hunt efficiently and kill more than 90 percent of their own food. They do not steal food from lions; in fact, lions are more likely to take a kill from a hyena. They cannot change sexes, but the females have genitals that are enlarged, making them hard to tell from the males of the species. Although they have a powerful set of jaws, hyenas do not possess the strongest bite in the animal kingdom.

Tags: about them, brown hyena, hyena They, spotted hyena, Does Hyena, Fast Does

Build A Pigeon House

You can construct a pigeon house with hardware store supplies.

Pigeons need a living space that is more than just a cage. Whether you are keeping pigeons for a hobby or as a trade, you need to give them substantial shelter. A simple pigeon house has solid construction, is off the ground and is easy to clean. You can build a pigeon house with building materials found at your local hardware store.

Instructions

1. Make the side panels. Measure and cut two pieces of plywood 40 inches on the bottom, 80 inches on one side, and 60 inches on the other side. For the top, mark and cut from the top of the left to the top of the right. The angled top provides a slope for drainage.

2. Construct the legs and floor supports. Cut 12-inch pieces off the end of four 2 by 4 boards. This creates four 84-inch pieces and four 12-inch pieces. Align one 12-inch piece parallel to the flat side of one 84-inch piece, even with the bottom. Repeat for the additional three legs. The 12-inch pieces are the floor supports.

3. Attach the side panels to the legs. Lay two legs on the ground with the floor supports facing up. Place one side panel on the legs, aligning the sides to the edge of the legs. Place the bottom edge of the side panel against the floor support. Mark and cut off the excess 2 by 4 board at the top angled edge. Repeat for the other side. Lay the side panels back in place and attach to the legs with nails.

4. Construct the top support. On the outside of one side panel, measure and cut a 2 by 4 board to fit the area between the leg boards at the top. Nail the board to the side panel. Repeat for the opposite side panel.

5. Make the floor. Cut two of the 2 by 4 boards 44 inches long. Cut eight 37-inch pieces of the 2 by 4 boards. Lay two of the 44-inch boards on edge on top of the floor supports between the two side panels and nail into place. Lay the eight 37-inch boards on the flat edge, spaced 1 1/2 inches apart, across the width of the floor. Nail the boards into place.

6. Make the back panel. Measure and cut a sheet of plywood 80 inches by 48 inches. Nail the back panel to the back side of the leg boards. Align the top of the back panel with the top of the leg boards.

7. Make the front panel. Measure and cut a sheet of plywood 60 inches by 48 inches.

8. Cut a door panel. Locate the center of the front panel. Measure and cut a door panel 33 inches high by 24 inches wide.

9. Attach the door panel to the front panel hole with hinges 5 inches from the left top edge and 5 inches from the left bottom edge.

10. Attach the door latch to the right side of the door panel 15 inches from the top of the panel. Attach the keeper to the front side, aligned with the latch.

11. Attach the front panel. Nail the front panel to the front side of the leg boards. Align the top of the front panel with the top of the leg boards.

12. Build the roof. Cut a sheet of plywood 60 inches by 48 inches. Place the roof on top of the pigeon house and attach securely with nails. Attach shingles with roofing nails.

Tags: front panel, side panel, door panel, floor supports, plywood inches, side panels, 12-inch pieces

Gifts For Kids Charitable Organizations

Charitable organizations help children with a variety of needs.

There are charitable organizations that specialize in gifts for kids. You can make one-time donations of money or goods to one of these organizations or you can become a regular donor. Whether the children have economic or social needs or whether they are ill or have special needs, there are organizations that accept donations to give gifts and to help with children's problems.

Gifts for Cancer Children

Cancer is a leading cause of death for children.

St. Jude is a leading Children's Cancer Research Hospital and accepts all children in need of assistance regardless of their family's ability to pay. It accepts donations, purchases from its gift store as well as memorial cards or honor cards to further its work.

Children's Cancer Research also has a fund that helps work toward finding a cure primarily for childhood brain tumors. This fund supports the University of Minnesota's Pediatric programs. Special gift donations can be made at its website, www.childrenscancer.org.

Make a Wish Foundation grants wishes to seriously ill children. This is supported by donations, airline miles, gift cards or holiday cards.

Opportunity Gifts for Kids

Special kids can benefit from a gift of an automobile or a wheelchair. This is done through SKF, a children's charity for helping disabled children and at-risk youth. The charity provides opportunities for camps, schools and social-service organizations to help those in need of special care. Autos are picked up at your residence and a tax deduction is given for your contribution. To make a donation, call 866-448-3865.

Toys for Tots

The U.S. Marine Corps Reserve sponsors a program called "Toys for Tots." It provides funding for the annual toy collection and distribution campaign in approximately 500 communities. The collection begins in October and ends after Christmas. With the assistance of social welfare agencies, church groups and charitable organizations, it distributes toys to less-fortunate children. You also can donate a percentage of the final sale for items sold at eBay. This is tax deductible.

Schools often ask people attending holiday parties to bring a wrapped toy to be distributed to needy children.

Another Place for Gifts

The Rehabilitation Institute of the Cardiology Center of the Children's Hospital in Michigan is supported by a charitable organization called "Variety." The organization arranges for summer programs as well as for horseback riding and P.A.L. help.

Tags: Children Cancer, Cancer Research, Children Cancer Research, from gift, Gifts Kids

How Many Calories Must Be Burned To Lose Weight

The key to losing weight is to burn more calories than you take in. While everybody is different, in general, you need to burn about 3,500 calories to lose a pound.

Long-Term Planning

The National Institutes of Health recommend that most people should aim to lose just one to two pounds per week. This results in a slow, steady weight loss, and you're less likely to regain the weight. If your plan is to lose a pound a week, you need to burn an extra 500 calories per day.

Reduce Your Daily Calories

One approach is to reduce the number of calories in your diet by 500 per day. If you normally consume about 2,000 calories a day, cut back to 1,500. Avoid high-calorie foods, such as sweets and fats, and replace them with low-calorie, high-fiber options that fill you up.

Increase Your Exercise Level

Another option is to increase the number of calories you burn per day. To burn 500 extra calories a day, you could add an hour-long swim, run or bike ride to your daily schedule.

Combine Diet and Exercise

Your best bet is a combination of diet and exercise. Decreasing the number of calories by 200 per day is easier to maintain than a more dramatic cut. Walking three miles a day will burn an extra 300 calories. Between the two, you've achieved your net reduction of 500 calories per day.

Calculating Your Calorie Burn

Everybody burns calories at a different rate---the numbers given here are just estimates. Heavier people will burn calories faster than lighter people. There are many online calculators available. To get a more accurate estimate of the calories you burned in a particular activity, enter your weight, the type of activity you performed and the length and intensity of your workout.

Tags: burn extra, burn extra calories, extra calories, number calories, about calories, lose pound, need burn

Football Diet Tips

Eat right to excell at football.

Football is a demanding sport, which means that you need to make an effort to feed your body properly. Skipping meals or eating junk food can inhibit your performance. To be a good player, you need to eat the right foods, at the right times, on-season and off. Plan your diet carefully and you'll see your abilities improve.

Carbohydrates

Football requires you to use short bursts of energy with periods of rest, so carbohydrates--healthy ones--are the best food for football athletes. Leslie Bonci, who consults the Pittsburgh Steelers about nutritional needs, suggests that about 55 to 60 percent of a football player's diet should come from carbohydrates. This includes whole grains, fruits and vegetables.

Water

Water is essential for hydrating football players, especially during practices that start in the summer months. The more you sweat, the more water you should drink to replace the fluids that you are losing. Sports drinks are another option for football players, especially those who lose a lot of salt through sweat.

Two-a-Day Sessions

During training, it's common for a football team to have two-a-day sessions, with one practice in the morning and another in the evening. Depending on the size of the athlete, the caloric needs for these types of days can be enormous--over 10,000 calories. Eating breakfast is essential, even if it's something simple like a smoothie or power bar. You should eat two big meals and large snacks in between. Choose healthy foods rather than junk foods.

Pre-Game Meals

Eating a pre-game meal can be tricky because you need something that will keep you fueled for the game but won't upset your stomach as you're playing. Choose primarily carbohydrates for your pre-game meal, as these will provide the best source of energy. A sandwich or pasta could be a good choice. After the game, you will be hungry and can choose something that's higher in fat.

Losing Weight

Losing weight can help you improve your fitness and increase your speed, but you shouldn't actively diet during the football season. When playing football, you need to eat the proper amount of energy, and limiting your food intake can hinder your performance. Instead, try to choose healthier foods and you may find the weight coming off naturally. You can also go on a diet once the season finishes. Football players should avoid low-carbohydrate diets.

Tags: football players, football players especially, players especially, pre-game meal, something that, your performance

Adjust A Clock Pendulum

Adjust a Clock Pendulum

That heirloom mantel clock or stately grandfather clock ticking in the corner really adds warmth to your home. But if your treasured clock doesn't keep time, it becomes just another knicknack to gather dust. When your clock is off, follow these steps to adjust the pendulum. Does this Spark an idea?

Instructions

1. Set your clock to the correct time, using an accurate timepiece or your computer. Then make sure the clock is wound correctly, set on a level surface and ticking. Swing the pendulum gently to the left to get it started.

2. Check your clock against an accurate timepiece 24 hours after completing Step 1. Note how many minutes slow or fast your clock is running. If it's within one or two minutes of the correct time, you can stop here; most pendulum clocks aren't designed to be more accurate than that. If your clock is running more than a few minutes fast or slow, proceed to Step 3.

3. Stop your clock's pendulum. Locate the rate nut, which is found just below the bob (the round weight at the lower end of the pendulum). Some pendulums have two nuts; the one at the very tip of the pendulum just serves as an additional weight, and you can ignore it.

4. Turn the rate nut gently to the left if your clock is running fast. You should see the bob move down the pendulum and will slow the motion. If your clock is running slow, gently turn the rate nut to the right. This will raise the bob and speed up the pendulum's motion. With most pendulum clocks, one full turn of the rate nut equals one minute, but you may need to experiment.

5. Repeat Steps 1 through 4 for several days, until you get a sense of how many turns of the rate nut it will take to get the pendulum adjusted correctly. Once adjusted, your pendulum clock should be accurate within one or two minutes each week. Make it a practice to reset the minute hand to the correct time when you wind the clock regularly.

Tags: your clock, clock running, your clock running, correct time, accurate timepiece, Adjust Clock

How Soon Get Pregnant After Giving Birth

How Soon Can You Get Pregnant After Giving Birth?

After giving birth, women may not see the return of their menstrual cycle for weeks, and sometimes for months or years. This can cause some confusion about when the woman is fertile again and should use contraception if she hopes to avoid becoming pregnant. Fortunately, each woman can use some key information about her particular situation that can give some clues as to whether she should use birth control and when.

Ovulation and Pregnancy

The bottom line is that a woman is able to get pregnant as soon as she starts ovulating again. But there is a wide variance in how long it takes women to start ovulating again after giving birth, depending on her genetics, her breastfeeding relationship with her baby, nutrition and other factors. Because ovulation occurs before the return of the first period--typically 14 days before--it is possible to get pregnant again before the woman has seen the return of her menstrual cycle. And with women taking anywhere from weeks to years to see menstruation return, it's risky to make wild guesses about whether they are fertile.

When to Use Contraception

Abstaining from sex is the only guaranteed method of birth control. Many women opt to start using contraception as soon as sexual activity resumes after the baby's birth, regardless of whether their menstrual cycle has returned and when they expect it to.

Breastfeeding as Contraception

Relying on breastfeeding as contraception used to be popular, especially with parents wishing to practice "natural family planning." However, unintended pregnancies have given this misunderstood method a bad reputation. Unfortunately, many partners have mistakenly assumed that as long as the mother is breastfeeding, she is unable to get pregnant. Because the first ovulation comes before the woman sees her first period return, this is perhaps the biggest reason for the method's failure.

Lactational Amenorrhea Method (LAM)

According to numerous studies and a 1988 international consensus meeting in Bellagio, Italy, the breastfeeding method is more than 98 percent effective if women adhere to three simple criteria:

--The mother has not seen the return of her menstrual cycle

--The mother must be less than six months postpartum

--The mother is breastfeeding her baby on demand, day and night, and not feeding the baby other foods or liquids regularly. Occasional tastes of foods or other liquids are permitted, but they should never replace a feeding at the breast.

The first point is evidence that the mother's cycle has not yet returned. The last two points decrease the odds of the mother's cycle returning soon. Some Lactational Amenorrhea Method (LAM) experts add to the third point that mothers relying on the LAM method not give their babies pacifiers, as it is important in keeping the menstrual cycle at bay that the baby be nursing at the breast for all nutritional and sucking needs. It is common to see mothers who exclusively breastfeed not see their period return until their babies are going longer stretches between nursing sessions or are sleeping through the night. This can delay the return of the menstrual cycle for months or years, depending on how long the nursing relationship lasts.

Family Planning

Family planning is a deeply personal decision for a family. While it is difficult to guess when a woman will ovulate again after having a baby, understanding some key criteria can help a family determine what approach they would like to take toward family planning at any given time.

Tags: menstrual cycle, return menstrual, return menstrual cycle, --The mother, After Giving

How Much Water Should A Person Drink

How much water people should drink every day has been a source of controversy in the medical community, and different experts often arrive at different answers. According to the Mayo Clinic, adults should drink enough water throughout the day to avoid feeling thirsty and produce at least 1.5 liters of light-colored urine per day.

Size

Many medical guidelines recommend that, under most circumstances, healthy adults should drink about 2 liters of water per day to replace fluids lost through urination, bowel movements, breathing and sweating. This is the same size as most large plastic pop bottles, or about 8 cups, with each cup being 8 oz. Children need about 1.5 oz. of water per pound of body weight a day, so a 30-lb. toddler would need 20 oz., or 2.5 cups. Since water glasses and bottles can vary in size, measuring how much fluid your usual drinking containers hold can give you a better idea of how much liquid you're consuming.

Considerations

Many factors can increase or decrease the body's daily water requirements. Hot weather, athletic activity, excessive sweating, illness and diarrhea can all make the body lose fluids faster. Women who are pregnant or nursing may also require additional water, or about 10 cups per day during pregnancy and 13 cups a day while breastfeeding. In contrast, people who are inactive or consume many liquid-rich foods may need less water.

Types

Although water is important, other beverages, and even foods, can help satisfy the body's daily requirements. Fruit juice, milk, sports drinks and non-caffeinated soda, tea or coffee can all count toward the day's requirements. Foods that are high in liquids, such as soups, fruits, smoothies and juice popsicles can also help the body stay hydrated, especially for children who may find plain water unappealing. Caffeine or alcohol may dehydrate a body, but recent evidence suggests that even these drinks will add some water to your system.

Function

Water has many important functions in the body, including regulating body temperature, carrying nutrients and oxygen to cells throughout the body, flushing out toxins, cushioning organs and joints, and keeping sensitive tissues such as the eyes, ears, nose and throat moist. Water makes up about 50 to 60 percent of body weight in most adults, and up to 75 percent in children. Since the body uses up and excretes water through its daily processes, people must take in additional water or fluids to replace it.

Benefits

Water has many benefits compared to other types of beverages. It's readily available and free of calories, unlike other drinks, which can be expensive and contribute to excess weight gain. Although fruits like watermelon are 80 to 90 percent water, and beverages such as milk and juice have a high water content, none provide as much water as efficiently as pure water.

Prevention/Solution

Insufficient water can cause dehydration, which can be deadly, especially in young children or elderly adults. To avoid dehydration, drink water consistently throughout the day and consume enough water to avoid feeling thirsty, especially before and after rigorous activity and during hot weather or illness. Rarely, some people, especially athletes and young children, consume too much water, causing an electrolyte imbalance called hyponatremia, or a feeling of fullness, resulting in insufficient calorie intake.

Tags: much water, should drink, about cups, additional water, adults should, adults should drink, avoid feeling

Avoid A Butt Rash From Long Bicycle Rides

Bicycling is fun, but riding all day can wear on your body in ways you didn't know were possible-namely, on your seat. Cycling stars like Eddy Merckx and Sean Kelly have abandoned races because of sore butts. There are several different kinds of saddle sores including rash, boils and ulcerations. If you follow these simple instructions, you can probably avoid them all.

Instructions

1. Scrub the surface of your butt before (and after) you ride with mild, anti-bacterial soap.

2. Take an anti-inflammatory (such as ibuprofen) before you ride in advance of any future chafing or sores.

3. Set up your saddle so you rest on your sit bones (the lower bone in either cheek). This may involve tipping the saddle upwards or downwards. Your saddle height should be the length of your leg when your foot is at a right angle to your leg, your knee isn't locked and the ball of your foot rests on the pedal at its lowest point.

4. Wear clean bike shorts designed for your butt (whether male of female) with ample padding.

5. Go commando: Your bike shorts will be more effective at protecting your butt if you don't wear underwear. They're designed to be worn that way.

6. Use a good bike seat: Unfortunately, this is usually a trial-and-error process. However, useful information when selecting the right seat for you is your sex and the width of your sit-bones. You can determine the width of your sit-bones by sitting on a piece of paper on a carpeted floor; then measure the distance between the indentations in the paper and compare that with the seats you're considering.

7. Stand on the pedals as much as possible. You can stand while climbing, or do intervals where you alternate pedaling a certain number of times standing and then sitting.

8. Use an ointment such as Chamois Butt'r, Boudreaux's Butt Paste, A&D Ointment with Zinc Oxide or Bag Balm (designed for cow and goat udders, but perfect for this purpose, too).

9. Strip as soon as you're done riding. Bacteria has more time to grow the longer you wear dirty shorts.

10. Apply antibiotic ointment to problem areas after you have cleaned them at the end of the ride.

11. Wash your shorts after every ride. They'll breed bacteria even if they dry out; only a thorough cleaning will make them safe to wear again.

12. Wear loose-fitting, cotton clothing when you're not riding, and sleep in the nude after a long day on your bike. The skin on your rear needs to breathe to recover from a day in the saddle.

Tags: your butt, bike shorts, width your, width your sit-bones, your foot, your sit-bones

Gay Bars In Denver Co

JR's is locally well-known for its weekly bingo events.

The majority of Denver's gay bars are located downtown and within walking distance of one another, which helps if patrons want to visit several bars in one night. The scene in Denver is diverse, with bars welcoming guests of any sexual orientation. Some, like the Denver Wrangler, traditionally only have male patrons, while others are mixed gender but may have a certain night of the week devoted to just guys or females. Add this to my Recipe Box.

Tracks Nightclub

Tracks is a GLBT nightclub with decades of history. It opened in 1980 and was originally an after-hours hang-out spot that served no alcohol. Now located on Walnut Street, Tracks hosts events several nights of the week and strives to create an atmosphere of inclusion for guests of all sexualities and ethnicity. On the first Friday of each month, Tracks holds the city's biggest and longest-running women's dance party, with over 1,500 typically in attendance. Nina Flowers, season one runner-up on RuPaul's Drag Race, hosts Drama Drag on the last Friday of the month. Cover charges are free or discounted between certain hours and according to the night's schedule.

The Denver Wrangler

In the heart of downtown Denver is a bar that caters specifically to "bears," or rugged, often heartier gay men. The Denver Wrangler started as a Western-style gay bar and has evolved into a hang-out spot for Denver's "bear" community. As a more laid-back bar, the Wrangler doesn't usually hold the kind of weekly shows or events found at other gay bars around town. A typical weeknight will generally entail a drink special, while weekends are devoted to different music genres and the occasional live DJ.

Mozart Lounge

The Mozart Lounge, refurbished in 2009, considers itself a gay-friendly bar as opposed to a gay-only bar. Its location in East Denver's Mayfair neighborhood sets it apart from other gay bars that are close to each other in the downtown area. The atmosphere is more akin to a dive bar and nights are usually chill with a DJ spinning live music, though the once weekly Trivia Night gets the place energized. Dinner is served Monday through Thursday with a prix-fixe brunch on Sundays.

JR's Bar and Grill

JR's Bar and Grill is a place that never shuts down, not even for holidays. Open seven days a week, JR's welcomes everyone aged 21 or older at its downtown Denver location. Events are usually held five times a week, with karaoke at least twice. One intriguing and unique thing about JR's is that it was voted "Denver's Best Bingo" by an area magazine. Wednesday nights are Drag Queen Bingo, where patrons compete to win $500 in prizes. JR's other weekly events include half-price Thursdays and Fetish Fridays.

Tags: Denver Wrangler, downtown Denver, hang-out spot, Mozart Lounge, other bars

Foods That Give You Energy For Sports

Foods That Give You Energy for Sports

To compete at your best in athletic competitions, you need optimal nutrition. Eating for peak athletic performance follows most of the same guidelines for healthy eating overall, with a few adjustments. Competing in sports burns calories at a faster rate than most everyday activities, so it is important to increase your overall caloric intake to keep up with your body's demands. According to the University of Illinois Extension, teenage athletes may need to take in an additional 2,000 or more calories per day beyond what they normally consume.

Carbohydrates

Starchy carbohydrates are important for the production of glycogen, a molecule that is used as a source of energy for the muscles. During exercise, glycogen reserves are used up. Once glycogen is depleted, fatigue sets in. To keep glycogen reserves high, choose high-carbohydrate foods like whole-grain pasta, rice and bread. The fiber in whole grains slows carbohydrate absorption, making it a better source of energy than refined grains. Other foods high in starch include beans, potatoes, corn and carrots. Bananas are loaded with starch and potassium and are popular energy-boosting snacks when glycogen starts to drop during competition.

Protein

The body uses protein as a secondary fuel source and a building block in muscle growth. Athletes require more protein than the average person. According to nutrition researcher Dr. Peter W. Lemon, daily protein requirements for endurance athletes is about 0.54 to 0.64g per pound of body weight. Athletes who strength-train require .064 to 0.82g of protein per pound. Foods high in protein include meat, fish, eggs and dairy. Vegetarian sources are nuts, beans, soy and grains.

Hydration

Dehydration is one of the most common reasons for a drop in energy during athletic competition. Many athletes wait until they feel thirsty before rehydrating. This is a mistake, since you can become dehydrated well before feelings of thirst set in. According to podiatrists Mark A. Caselli and John Brummer, athletes may lose more than 1.5 liters of water before feeling thirsty. To stay hydrated, drink 16 to 20 oz. of fluid about two hours prior to the event, with another 8 oz. taken 10 to 20 minutes before the event. To maintain hydration, consume fluids every 15 to 20 minutes during periods of intense exercise. Water or sports drinks with added electrolytes are preferred for athletic activity.

Pregame Meal

The pregame meal should be eaten three to four hours before the start of the contest to allow time for digestion. A serving of pasta with tomato sauce or a small portion of lean meat with rice or potatoes will keep energy levels high by adding to the body's glycogen stores. If the competition is in the morning, eat oatmeal, bagels or a low-sugar cereal with skim milk. Avoid foods high in fat in the pregame meal because fats are slow to digest.

Misconceptions

Some athletes believe that consuming high-sugar foods prior to a sporting event will increase their energy levels during competition. In truth, these foods can cause blood sugar to swing rapidly, reducing energy and hampering athletic performance. Avoid soft drinks, cookies, candy and other foods high in refined sugar in the hours leading up to an event.

Tags: athletic performance, during competition, energy levels, Energy Sports, foods high, Foods That, Foods That Give

Ask Businesses For Sponsorship & Marketing Ideas

Ask Businesses for Sponsorship & Marketing Ideas

Whether you're hosting a charity event, networking event, career fair or fund-raising event, asking businesses for sponsorships and marketing ideas can help defray your event costs and prove to be a mutually-beneficial business decision. Businesses are often looking for ways to promote their businesses and give back to the community at the same time. When you pitch your event, be sure to appeal to the employers by telling them how their participation will help grow their business connections with their customers and the community.

Instructions

1. Identify the purpose of your event. Selling the idea of sponsorship to potential sponsors means that you must have a clear idea of your event and what larger promise it fulfills. Your purpose can range from raising money to help the needy to collecting donations for a local art school.

2. Research businesses in your area and determine their target markets and the types of services and products they sell, as well as what types of events they've sponsored in the past. Investigate their company missions, visions and goals. Reviewing these items can give you key indicators as to how you can write your sponsorship pitch to appeal to them, the needs of their businesses and their philanthropic pursuits.

3. Develop a list of ways businesses can participate in your event by creating different sponsorship levels. Create at least three levels, assign a cost to each, and then, for each level, identify opportunities and advantageous benefits for potential sponsors. Attractive opportunities include prominently displaying a sponsor's logo in print advertising, event programs and directories, commercials and web advertising, as well as mentioning a sponsor's name in commercials. Additional opportunities are inclusion of a sponsor's product in a gift bag distributed to attendees, tickets to the event and mentioning the sponsor's name in promotional and media efforts after the event. Decide which opportunities hold more value and distribute them accordingly in each sponsorship level. Type this information and print it on your company letterhead.

4. Write a letter of introduction with three main sections. Section one should explain your event and its purpose, section two should list reasons why potential sponsors should participate and section three should be an appeal that directs them to read the enclosed sponsorship information with the levels outlined. Personalize section two for each business you invite to participate as a sponsor. The more targeted your letter is to each company, the better chance you have at securing the company as a sponsor. The letter should be one page in length, printed on your company letterhead and signed by the head of your organization. Include the letter, sponsorship level information and a contract with each mailing you send to prospective sponsors.

5. Mail your letters to your potential sponsors at least two months before the event, so they have enough time to opt-in. At least a week after you send your sponsorship letter, follow up with a phone call to see if the potential sponsor had an opportunity to review your information and to see if there are any questions regarding the event or sponsorship levels.

Tags: your event, potential sponsors, Businesses Sponsorship, Businesses Sponsorship Marketing, company letterhead, Marketing Ideas, mentioning sponsor

Hotels Near Boston South Station

Hotels near South Street put you beside Boston's waterfront.

Boston South Station is a historic train station that, today, serves double duty as tourist center and railway station for Amtrak and the Boston Subway. It was once the largest passenger depots in the world and served five different railroads. Several grand hotels are located within half a mile of the station, giving you an opportunity to explore this historic region in comfort.

InterContinental Boston

The InterContinental Boston is on the Boston waterfront, within walking distance--one fifth of a mile--north of Boston South Station and across the river from the Boston Children's Museum. The huge hotel offers over 400 rooms and suites with city and harbor views. A spa, health club and team of concierges stand at your disposal. Your room includes standard amenities, plus some extras: You'll find not one, for example, but three dual-line phones with voice mail. Internet access is not free, but your daily newspaper is. Special features in this luxury hotel include a weight scale in the bathroom, perhaps to gauge the impact of the hotel's three restaurants.

InterContinental Boston

510 Atlantic Ave.

Boston, MA 02210

617-747-1000

intercontinentalboston.com

Langham Hotel Boston

The 1922 Langham Hotel Boston, half a mile northeast of Boston South, was once the Federal Reserve Bank. The hotel has pictures and displays to prove it, plus a collection of antique maps. The hotel offers 318 rooms with views over Post Office Square gardens. Hotel amenities include a spa, fitness center and two restaurants. If you love chocolate, each Saturday the hotel hosts an all-you-can-eat chocolate dessert buffet, or you can take an elegant afternoon tea. Your room comes with an Italian marble bathroom, a two-line phone, iPod docking station, minibar and laptop safe. Pick from several grades of rooms, ranging from standard to a presidential suite.

The Langham, Boston Hotel

250 Franklin St.

Boston, MA 02110

617-451-1900

boston.langhamhotels.com

Hyatt Boston

The Hyatt Boston is located under half a mile west of South Station. Adjacent to Macy's with direct access to the department store, the hotel is a member of the Green Hotels Association. The hotel offers nearly 500 rooms with granite bathrooms, Nintendo-equipped TVs and minibars. An onsite restaurant and bar takes care of food, or you can order room service around the clock. Hotel amenities include a spa with indoor pool, and gym. Choose from various styles of rooms, including one that's especially designed for allergy sufferers, using filters and extra care with cleaning. You may, indeed, sleep there without sneezes.

Hyatt Regency Boston

1 Ave. De Lafayette

Boston, MA 02111

617-912-1234

regencyboston.hyatt.com

Tags: Boston South, South Station, Boston South Station, half mile, hotel offers, InterContinental Boston

Qualify For Raam

Race Across America is an annual bicycle race started in 1982 when four competitors raced from Los Angeles to New York. The race is one continual stage; competitor's times are based on when the entire race is finished rather than in stages like other races. During the race, cyclists will travel 3,000 miles. RAAM is open to professional cyclists and amateur riders, but those seeking to run alone as opposed to as part of a team or organization must qualify. This can be done in one of four ways.

Instructions

1. Complete a Race Across America as a member of a two or four person team.

2. Finish a qualifying race that takes place on public roads, is a minimum of 350 miles long, has no drafting and includes follow vehicles and support crews. You must average 10.5 miles per hour throughout the race.

3. Participate in an entire 24-hour Race Across America qualifying event that takes place on public roads with no drafting and is 400 miles long.

4. Attempt to set an UltraMarathon Cycling Association record. The attempt will be measured by association standards, but the undertaking does not have to be successful to qualify for the Race Across America as long as you average 10.5 miles per hour.

Tags: Across America, Race Across, Race Across America, average miles, average miles hour

Three Pin Flasher Relay Work

Automotive turn signal flashers and semaphore relays developed over time.

A three-pin flasher relay works on principles of electromechanics to appropriately power turn and hazard signals on most automobiles manufactured since the late 1930s. Historically, turn signal systems evolved from relays and mechanisms to solid state apparatuses. All flasher relays have an audible and visible output when connected as designed.

Power Demands

A flasher relay is powered off of the automobile's 12-volt DC main. It is grounded (positive or negative ground) to match the rest of the car's electrical system. Its circuit is designed for a maximum current load to power the turn and emergency signals only. Any further demand or overload will trip a circuit breaker or blow a fuse or fusible link.

Relay

The heart of the flasher is the relay. The relay is the electromechanical device that makes the operator switch-selections happen. Typically, a switch is engaged, which energizes the electromagnet in the relay. This electromagnet closes contacts that power the flasher and lighting circuit. Left, right or both sides can be selected.

Flasher

The flasher is a thermostatic switch designed to power on and off at a set rate. Typically, flashers are set for 6 or 12 volts, depending on the application. The flasher is a complete unit and not typically designed for service.

Tags: flasher relay, power turn, turn signal

Games To Raise Money For Charity

Cow Chip Bingo is one of many fundraising games.

Fundraising activities come in many forms and styles. From bake sales and car washes to raffles and sweepstakes, organizers have a variety of choices when deciding raise money for their charitable organization. Games can be an effective fundraiser. They can be played as a side attraction to a larger fundraising event or be played before or during other activities at an event to raise extra donations. Some games can serve as the main attraction and serve as the center of attention for your fundraising efforts.

Heads and Tails

Heads and Tails can serve as an audience-participation activity during dinners or presentations when you have a captive audience, according to FastTrack Fundraising. Guests can contribute a participation fee prior to playing the game, and organizers can offer a portion of the pool or a predetermined prize to the winner. Place envelopes on the tables prior the guests' arrival and have them place their participation donation in the envelope at the beginning of the game. Collect the envelopes and have all participants stand up. Have them select either heads or tails by placing their hand on their head or backside and holding that position. Flip a coin and announce the results. Participants who chose correctly can remain standing while the others must sit down. Continue flipping the coin until all participants are eliminated except for the winner.

Cow Chip Bingo

Organizers of this event may want to secure use of a soccer or football field and build an entire event around this game. Fundraiser Help suggests dividing the field into numbered squares with spray paint or field chalk and selling the squares to participants. A large field of 500 squares can bring in $10,000 in revenue if sold for $20 each. You can adjust the number of squares and pricing to fit your needs. When all of the squares are sold, release a cow onto the field and let it roam as attendees cheer it on. Whatever numbered square is the recipient of the cow's first cow pie earns that square holder a predetermined prize. Organizers can award a portion of the revenue or partner with businesses to offer trips and other prizes. You can rotate cows through the playing field to keep the fundraising efforts moving and give attendees multiple chances to win.

Wet Sponge Toss

This classic game can earn donations by giving participants the opportunity to fire wet sponges at high-value targets, such as their school principal or boss. According to Better-Fundraising-Ideas, putting a person of power or authority in a voluntary vulnerable position can usually loosen up the pockets of attendees eager for a little good-natured payback. Celebrities and other well-known people also can attract a line of donors to wait their turn for a chance to nail the victim. Have players draft their preferred target and watch them unload on family members and friends. No prize needs to be awarded in this game, as the satisfaction of a well-placed toss is usually reward enough for participants. Cream pies, water balloons and other items can also be used. Create a menu of items with different pricing options related to the goo factor.

Tags: Chip Bingo, fundraising efforts, Heads Tails, predetermined prize, this game

Foods For Ultra Athletes

Ultra athletes push their bodies to the limits and therefore need nutrient-dense foods to keep them fueled to participate in activities such as an Ironman triathlon, double-century bike ride or an English Channel swim. These ultra athletes should eat nutrient-dense foods at each meal from a variety of sources.

Meal Ratios

Each meal should be composed of two-thirds whole grains, vegetables and/or fruits and one-third low-fat meats, dairy, beans or other protein-rich foods. Also, they should eat three types of nutrient-rich foods at each meal. Athletes should aim to eat 35 different foods weekly. The reason athletes should consume different types of foods is to get a variety of vitamins, minerals and other nutrients. If athletes eat the same types of meals week in, week out, they can end up having a nutritionally inadequate diet and, eventually, chronic fatigue.

Essential Vitamins

Having enough B vitamins is crucial for an ultra athlete to help with mental clarity and to power blood cells. Foods that contain essential B vitamins include meat, dairy foods, eggs and spirulina, a type of seaweed.

Antioxidants and Potassium

Antioxidants are also important for ultra athletes. Berries are the best sources of antioxidants. Tea and vegetables also contain small amounts of antioxidants. Potassium is also vital and is lost from the body during workouts through sweating. To replenish potassium, which increases energy, ultra athletes should eat bananas. Other energy-boosting foods include oatmeal.

Fatty Acids

Omega-3 and omega-6 fatty acids are crucial for supporting heart strength and cardio performance. Both are very important for ultra athletes. These fatty acids can be found in fish.

Energy Boosters

Ultra athletes should consume whole-wheat foods before and after exercise to get increased energy during the workout and to restore muscles afterward.

Eating Schedule

Athletes should eat on a regular schedule, about every 4 hours. Depending on body size, each meal should be about 500 to 750 calories, totaling 2,000 to 3,000 calories per day. Athletes are cautioned, though, to not eat in a "crescendo"--meaning their meals should not get bigger as the day progresses. It's actually better to eat the bigger meal earlier, to increase energy in the afternoon and be able to train harder. Also, athletes should not deny hunger. However, they should stop eating when full.

Junk Foods Can Be Okay

While athletes should eat healthy meals a majority of the time, some "treats" can also be good. Athletes should shoot for a diet that is 85 percent to 90 percent good, nutritious food and 10 percent to 15 percent less nutritional, but very enjoyable, foods. This way, foods like chips and milkshakes can be included in the food plan, as long as they are balanced out calorie-wise and health-wise. It also prevents binging on the junk foods.

Tags: athletes should, Athletes should, ultra athletes, athletes should, athletes should consume, each meal

Stop Thinking About My Exwife

The challenges of a divorce can continue after the papers are signed.

Divorce ends a marriage, but it usually doesn't end the feelings that former spouses have for each other. In severe cases, obsessive thoughts about an ex-wife may be difficult to overcome. These thoughts are frequently accompanied by feelings of sadness, anger and jealousy. It is important to learn overcome these feelings and move on with your life.

Instructions

Don't Contact Her

1. Avoid all contact with your ex-wife. Your obsessive thoughts about her will only be strengthened by seeing her, talking to her and remaining aware of what she is doing in her life. However, this option probably isn't feasible if you have children together.

2. Make new friends who don't know your ex-wife. Don't mention her to them, and start to create a social reality in which she is not involved. This will help you to realize that you can have a life without her.

3. Get rid of any reminders of her that you own, including letters, pictures and things that you owned together. This won't make you totally forget her, but it will decrease the number of triggers in your environment that might get you thinking about her.

Focus on Your Future

4. Make a decision to focus on your future rather than on your past. Consider new options in your career and education and in travel and leisure activities. Learn to do things that you never did with your ex-wife.

5. Develop a mindset that is future-oriented. Recognize that the past is done, and there's nothing you can do to change it, but the future is completely unwritten, and it's up to you what you will do with it. Don't waste the future obsessing about a person who doesn't want to be with you.

6. Start dating, with an eye to the future. Don't, under any circumstances, talk to your date about your ex-wife. This will put you back into the rut that you're trying to get out of and will be a total turn-off to your date.

Tags: your ex-wife, with your, obsessive thoughts, obsessive thoughts about, things that, This will

Skimboard Work

How Does a Skimboard Work?

Dimensions

A skimboard is a small, flat board that is used to ride small waves from the beach. It's much smaller than a surfboard and often has a pointed tip to assist in buoyancy. The back of the board usually has some sort of rounded or pointed tip, depending on the type of board and who made it. Thickness varies from 3/4-inch to 5/8-inch, and most boards have a little bit of a lift in the nose so the board doesn't lay completely flat when it's sitting on a surface. If a board has a lift throughout the board, it's meant to be ridden on bigger waves as well--this type is called a constant rocker. Skimboards are usually made of fiberglass with high density foam inside and then coated in resin to stiffen. The ideal board height is one that comes up to mid-chest level.

The Scientific Process

Skimboards are meant to use on small waves that are in the process of breaking on the shore. Some boards that have more of a rocker lift can be ridden on larger waves because they float a little better. Because these boards aren't designed to float well, the scientific process that makes skimboarding possible is hydroplaning. Hydroplaning happens when an object skims and thus floats along the surface of any body of water because it is moving at a fast enough speed. If this speed is not obtained, the object will sink. When using a skimboard, the individual must run up to the wave to obtain this speed and slide into the wave to retain flotation.

Ride

The way to ride a skimboard is different than other similar water sports. A person will wait for waves on the shore, a good distance from the water. When a wave comes, he will run quickly towards the wave and drop the board onto the wet sand shortly in front of the water. After dropping the skimboard, he will run and hop onto the board and try to keep balance. The board will slide towards the wave and float up onto the water. Then, the rider will try to ride the top of the wave parallel to the horizon, called sliding the wave, as surfers on surfboards do. Staying centered on the board is the key to keeping balance, with feet apart similar to surfing. There are other advanced techniques of riding waves, like holding onto the board with both hands while riding, that can be learned after the basics are mastered.

Tags: onto board, Skimboard Work, small waves, this speed, towards wave

Fun Birthday Ideas For A 16yearold

Fun birthday ideas for a 16-year-old may include a big birthday bash.

When considering fun birthday ideas for a 16-year old, it is important to let her in on the decision making. At this age she feels grown up and is longing to be treated and respected as an adult--but as a teen, she still requires loving guidance. Girls might want a huge "Sweet 16" party, while boys might want to just hang out with friends. Does this Spark an idea?

Teen Power

A parent can give the 16-year-old a budget and allow him to plan his own night out with friends. This might include renting a limo and cruising the city, or going to an arcade and/or a movie. As an added bonus, give him a later curfew for the night. He could also choose to invite a few friends over to play video games and have pizza.

Music

Most teens enjoy music. If she enjoys large gatherings, you can rent a hall and celebrate with a large party with live music or a DJ for dancing. Alternatively, rent a room at a local restaurant and set up a stage for karaoke. Another idea is to purchase top-rate tickets to a concert featuring her favorite band or singer.

Sports

Fun birthday ideas for a 16-year-old include taking him out to a ball game. To make it extra special, allow him to bring along some friends. Purchase the best tickets you can afford. If planned far enough in advance, you might be able to work out a deal whereby he can meet his favorite player. If your budget won't allow for a professional game, see if there are any minor league or college teams nearby. Another idea is to rent a facility where the teen can play his favorite sport with his friends.

Amusement Parks

Spend a day, or even a few days, visiting her favorite amusement or water park. Alternatively, see if there are any carnivals or fairs nearby that she would enjoy. Other fun birthday ideas include spending a day playing laser tag or paint ball.

Day of Pampering

Many girls enjoy being pampered. Arrange a girls' day with mom and a few of her friends. Go to a spa for a mud bath, massage, manicure, pedicure and facial. Next, stop at a beauty parlor to have her hair done. Go to her favorite restaurant for lunch. To top the day off, get some glamor pictures taken.

Money

Give him a prepaid credit card--a great way to teach him financial responsibility and make him feel trusted and grown-up.

Tags: with friends, birthday ideas, 16-year-old include, Another idea, birthday ideas 16-year-old, budget allow, ideas 16-year-old

Hotels & Resorts In Marathon Florida

Marathon, FL is well-known destination for such activities as snorkeling.

Marathon is a city in the Key West metropolitan area of the Florida Keys. Situated on Key Vaca Island, the city is a well-known vacation destination for such water activities as snorkeling, diving and fishing. Visitors to Marathon will find that the city is also home to several hotels and resorts offering a range of amenities and accommodations.

Sea Dell Motel

The Sea Dell Motel is located less than two miles from Sombrero Beach. The motel offers water-view efficiencies with kitchenettes, free Internet and outdoor picnic and barbecue areas. The motel is eight miles from the Dolphin Research Center, which offers educational dolphin exhibits and activities as well as dolphin swimming sessions by reservation. Guests also have access to outdoor recreation at Sombrero Beach, featuring swimming and sunbathing areas and several picnic shelters. The motel is also within walking distance of several of the city's many seafood restaurants, including the Island Fish Company, open for lunch and dinner and located overlooking the coast. Pets are allowed for a fee.

Crystal Bay Resort Marina

The Crystal Bay Resort Marina overlooks the Gulf of Mexico. The hotel offers kitchenette and efficiency rooms and such amenities as a heated outdoor pool, a basketball court, playground and a marina boat launch. Many cultural attractions, including the History of Diving Museum, are within miles of the resort. Live entertainment is also just a short distance from the resort at the Marathon Community Theater, offering such stage productions as the Ed Sullivan Show and the Odd Couple. Dining is within minutes of the resort at such full-service restaurants as The Hurricane Grille, where guests can also see some of the reputed best blues bands in the Florida Keys. Pets are allowed for a fee.

Hotel Sombrero Resort and Marina

The Hotel Sombrero Resort and Marina is located along the Florida Key's coastline. Amenities at the hotel include a large heated outdoor pool, a poolside tiki bar, complimentary continental breakfast and outdoor barbecue grills. Guests of the hotel receive complimentary access to the Sombrero Country Club, offering an 18-hole golf course and a pro shop. Guests can also play tennis at any of the hotel's many on-site, lighted tennis courts, with complimentary rackets and balls and lessons on request. Dining is also available on-site at either the Marathon Pizza and Pasta restaurant -- a family-style restaurant featuring its signature chocolate seduction pie -- or the Sombrero Tiki Bar, serving light entrees and open for happy hour every evening. Pets are allowed free of charge.

Tags: Resort Marina, Pets allowed, activities snorkeling, Crystal Resort, Crystal Resort Marina, Dell Motel

How Many Calories Does Running Burn

There's Running, and Then There's Running

Running is considered a high-impact aerobic fitness activity. But as with any sport, what you get out of it depends on what you put into it. If your idea of running is a slow jog, you're not going to burn as many calories as you would if you were to maintain a fast-paced sprint for the same distance. How fast your heart beats, how fast your pulse races, how fast and how wide your arms swing, and the intensity and force of your stride determine how many calories you burn. So, for that matter, does your weight.

Debunking a Myth

A common rule of thumb over the years is that for the average person, running burns about 100 calories per mile--and that since walking requires moving the same body weight over the same distance, speed really isn't a factor. Run a mile, walk a mile--you're burning off the same number of calories.

In her article, "How Many Calories Are You Really Burning?," Amby Burfoot debunks that myth. According to the article, published in the August 2004 issue of Runners World magazine, a study by a group of Syracuse University researchers measured how many calories a group of 12 men and 12 women burned running and walking a mile on a treadmill. The men burned an average of 124 calories when they ran, but just 88 calories when they walked. The women burned 105 calories when they ran and 74 calories when they walked.

The discrepancy between the men and the women was easy enough to figure out, Burfoot wrote: The men burned more calories than the women because they weighed more, and thus had to exert more energy to move their additional weight. As for running versus walking, Burfoot puts it this way: "When you walk, you keep your legs mostly straight, and your center of gravity rides along fairly smoothly on top of your legs. In running, we actually jump from one foot to the other....This continual rise and fall of our weight requires a tremendous amount of Newtonian force on both takeoff and landing," which results in a higher caloric burn.

Calculating Your Own Caloric Burn

Run the Planet is a website that bills itself as a "resource for runners." Click the link below, under references, to access the site's running calculator. It will give you an approximate caloric burn based on distance or speed, factoring in your weight.

Say you weigh 186 pounds and run one mile. According to the calorie counter that measures your caloric burn by distance, you're going to burn 121 calories.

But as Burfoot's article showed, any measurement by distance alone can be misleading, since the higher the speed, the higher the caloric burn.

Let's try the calculator again, this time calculating your caloric burn by speed. Let's assume you run a 10-minute mile. That's six miles per hour. Enter that number into the calorie counter, assuming the same weight, and you're at 139 calories burned per mile.

At 12 miles per hour, you're burning 153 calories per mile.

So next time you decide to go for a run, keep in mind that the faster you go and the more exaggerated your movements are, the more calories you're going to burn.

Tags: calories when, calories when they, when they, caloric burn, going burn

Forex Marathon Tutorial

The Forex Marathon is one of four trading modes in the eToro forex trading platform for foreign currency exchange transactions. The program helps distinguish eToro as a sophisticated yet intuitive platform for active forex trading. Forex Marathon visualizes forex transactions using a symbolic approach that adds personality to otherwise anonymous market activity. The system creates a graphic game-like foot race, the marathon, that reacts to true changes in forex activity.

Accessing Forex Marathon

The eToro platform includes several programs. Click the "Forex Marathon" button within the eToro system to load the screen which handles all features of the Forex Marathon. Immediately, you will see a screen with your eToro account balance in the lower left and any current open positions along the bottom. You will know you are in the desired area of the eToro system by viewing the title bar of the open window. It should indicate "Forex Marathon" along the top.

Initiate Trade

In the center of the Forex Marathon screen, you choose the currency pair you wish to trade. On the left, under "Buy Currency," locate the base currency you wish to purchase. The profit potential of the transaction depends on the relative value of the chosen currency in relation to another international currency. Under the "Against Currencies" column, choose the foreign currency which will interact with your purchased currency. More than one currency pair can be established simultaneously using the same base currency. A separate trade will be opened for each transaction. Once the pairs are established, it is important to select the desired leverage for the transaction. By default, Forex Marathon uses a 200-times risk/reward level. This can be adjusted by checking the "Set Risk/Reward Level" box under the currency selections. After all parameters of the trade are configured, click the "Open Trade" button in the lower left of the screen.

View Marathon

Forex Marathon is designed to track the success of your paired trades in a clear and fun environment. Once the trade is initiated, the screen changes to a virtual marathon race, with each affected currency in a different lane. The combined profit or loss of all the currency pairs is indicated at the bottom of the screen.

Closing Trades

The entire combined trade of all currency pairs may be closed at once by clicking the "Close Trade" button on the lower right of the screen. Alternately, trades for individual pairs may be closed by pressing the "Close" button on the left side of each individual lane for the respective currencies.

Tags: Forex Marathon, base currency, button lower, currency pair, currency pairs, eToro system

Food & Ideas For A 60s Party

Go back in time with a '60s theme party.

The 1960s was a decade marked by cultural revolutions, political achievements and scientific milestones. It was also the age of psychedelic music, hippies and Tang. For your next theme party, you should revisit this eventful time in American history. Does this Spark an idea?

Food

Every authentic 1960s-themed party must have a few signature dishes from the decade. A fondue set, Swedish meatballs and buffalo wings (they were first made in 1964) are must-have items. For a more formal menu, consider dishes such as beef Wellington (pastry-wrapped beef tenderloin), steak Diane (thick steaks with a peppery sauce) and curried chicken. Dessert options include chocolate fondue, fudge bundt cake, cherries jubilee and grasshopper pie (chocolate and mint cream pie). Lastly, Tang and sherbet punch (rainbow sherbet with pineapple juice and ginger ale) are two suitable choices.

Decor

To decorate your party area, look for items such as shag rugs, bead curtains and old vinyl records. Find old '60s movie posters to hang up on your walls. Also, feature tie-dye and psychedelic colors heavily in your party. You may even want to have your guests wear tie-dyed shirts and other '60s-era clothing.

Music

A good 1960s party must also have good 1960s music. The definitive band of the 1960s in most people's opinion was The Beatles, so any of their hits would do well at your party. Other popular bands of the decade include the Rolling Stones, the Doors and the Who. You can also play music from other genres that was popular at the time.

Activities

Your 1960s party would not be complete without party games. A 1960s-themed trivia contest or games of charades would be engaging for a large crowd (though this idea is better suited to an older audience who may actually remember the decade). Also, you can host a 1960s dance contest featuring popular dances of the period such as The Twist, The Mashed Potato and The Bird. Lastly, a 1960s movie and television show marathon would fit well into your party.

Tags: your party, 1960s party, good 1960s, party must, theme party, would well

High Calorie Powerlifting Diet Meal Plan

Most people who walk into a gym are seeking weight loss, or at least the loss of body fat. An elite minority, however, seek to gain as much weight as necessary to increase their ability to lift. Power lifters want to be big and strong. Few care about a bit of body fat, as long as they can reach their goal of benching, squatting or dead-lifting more weight. The mantra is, "Eat big, lift big, get big."

Protein is Power

The first important step in developing a high-calorie meal plan for increasing your power-lifting strength is to increase the amount of protein you eat. Animal protein sources like meat, eggs and dairy are ideal.

Dietary protein is broken down during digestion into amino acids. They are re-synthesized into protein to build new muscle cells. You cannot eat too much protein as a power lifter. At a bare minimum, you need to eat at least two grams of protein per pound of the body weight you want to be.

Get Giant Gains with GOMAD

One simple way of easily increasing protein content is the GOMAD diet. GOMAD is a Gallon Of Milk A Day. Whole milk is a very calorie-dense source of healthy, protein-rich nutrients. Consuming a gallon of whole milk each day, above what you are normally eating, is a surefire way of consuming enough protein and calories.

Starches are Sweet

In addition to protein, the weight-seeking power lifter needs to increase his carbohydrate consumption. While low-carb diets are extremely important to weight loss, when you want to gain weight, you need lots of carbs. Fiber-rich vegetables are still the best sources of healthy carbs. Consuming a lot of starch in the form of potatoes and bread is beneficial when your goal is to gain weight.

Fantastic Fats

Dietary fat, the much-maligned bad boy of the nutrition world, is critically essential to weight gain on the high-calorie power lifting diet. Dietary fat is a critical precursor to testosterone production in the body. Testosterone of course, is the male hormone that is responsible for synthesizing protein into muscle tissue. Additionally, scientists now know that the consumption of dietary fats raises levels of the "good" HDL cholesterol more than the "bad" LDL cholesterol.

Cheeseburgers are Paradise

Troy West, CSCS, CPT, and owner of Empower Fitness Company, in Portland, Ore., is a former power lifter. He says, "While good macronutrient ratios are important to health, for power lifters who want to get big, it's more important to just eat enough."

West says that eating calorie-dense food is hard and easy at the same time. "It's hard to eat the vast amounts of calories needed to gain weight. On the other hand, though, it's easy to eat the right kind of food, 'cause it's all the stuff we're told is bad for us. Pizza by the entire pie, bags of cheeseburgers . . . you get the idea. Just eat as much as you can keep down. Then eat a little more."

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Become A Postal Uniform Distributor

Postal uniforms will vary depending on job duties.

Postal uniforms vary depending on the level of visibility to the public, type of work performed and environment in which the employee works. There are specific uniforms for supervisors, city letter carriers, retail operations, mail handlers and others who work for the U.S. Postal Service. As a postal uniform distributor, you purchase the uniforms from the manufacturer and sell the product to retail companies, or even directly to USPS employees.

Instructions

1. Select a uniform manufacturer to do business with. Manufacturers of postal uniforms include companies such as Brookfield, Fechheimer, Elbeco, Rutter Rex/Postal Outfitters, Neptune and Spiewak. You may need to work with multiple manufacturers if you want to distribute complete uniforms, such as shirts, shoes, socks and winter wear. Or you can specialize in one company's specific products. Most manufacturers will provide you with a catalog so you can select which products you wish to distribute.

2. Purchase office supplies. Computers, phones, a fax machine, Internet access and shipping supplies are among the materials you will need.

3. Obtain storage space. Allow yourself some room to grow as your business expands. In some areas, it may be less expensive in the long run to purchase storage space rather than rent. Creating a storefront and reserving space so clients can try on uniforms will make you a more versatile distributor. Or you can choose to sell your products to retail stores that can deal with clients directly.

4. Obtain a reliable van or truck. Your vehicle should be capable of transporting large boxes full of uniforms. Budget for truck insurance and fuel. You may be able to use drop shipping to deliver orders. In that case, you accept orders for products, and then pay the manufacturer to ship the uniforms directly to the client.

5. Promote your business. Distribute fliers and business cards, and run ads in newspapers and on websites. Ask your local post office if you can leave fliers and information on your business.

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Breastfeed After A C Section

Between latching on and nipple soreness, nursing can be a challenge for any new mother, but if your baby was born via c-section, surgery recovery can add an extra layer of difficulty. Fortunately with the right positioning, support from your partner and a lactation consultant near by, you can develop a wonderful nursing relationship with your infant after a Caesarean. Here's breastfeed after a c-section.

Instructions

1. Prepare to nurse while you're still pregnant. Read books like "So That's What They're For" and "The Nursing Mother's Companion." See if your hospital offers a breastfeeding seminar for pregnant women. Also get the contact information for a well-regarded lactation consultant if your hospital isn't fully staffed with nurses trained in lactation--you might want to call her for help after you give birth.

2. Ask to nurse your baby as soon after your surgery as possible. Unless your baby is taken to the NICU or there are complications, you should be able to nurse as soon as you're taken into recovery. At this point, your baby will be getting colostrum, a pre-milk that's gold in color, not breastmilk--that will come in within 2 to 6 days of birth.

3. Breastfeed every 2 hours after your baby is born to encourage a strong milk supply. Even if your baby just nurses for a few minutes, you'll be encouraging your milk to come in.

4. Use either the side-lying position or the football hold, which should be comfortable to you as you recover from major abdominal surgery. Other positions might be more difficult until you've fully healed.

5. Ask nurses, lactation consultants and/or your doula for help with position and latch. Make sure you feel confident about whether your baby is in the right position before you leave the hospital. One of the few benefits of a c-section is you'll have more time in the hospital to get help from experts about positioning.

6. Get contact information for lactation consultants and any public breastfeeding "warmlines" you can call if you're having trouble with nursing. You might need some guidance in the next few weeks as you get a better handle on nursing and recover from your c-section--but in the end, it will be well worth the effort.

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Be A Successful Student In College

To be a successful student in college there are guidelines that should be followed. Most successful students share many of the same study habits in college. College can be a big transition, as many young people who go away to college are getting their first experience with living on their own. This article will outline the steps to be a successful student in college.

Instructions

1. The first step to being a successful student in college is to keep the partying at a reasonable level. College can be a lot of fun, but it is very important to not let the partying get out of control and begin to affect your grades. When you have free time you can socialize, but if you start to blow off your work to go have fun then your grades will suffer. Put your school work first, and your social life second.

2. The second step to being a successful student in college is to set up an area that is dedicated only for your studying. This means no TV in the area(studies show television is a huge distraction, and people can not effectively study with the TV on), and turn the stereo off as well. College course work can be very challenging, so it is important that you put your undivided attention to your studies.

3. The third step to being a successful student in college is to meet your professor outside of your regularly scheduled class. By taking the time to meet your professor you can build a relationship with them that will be beneficial to you if you ever need extra help in a subject. It will also give them the opportunity to know you as an individual which will not hurt when it comes time for your grades.

4. The fourth step is to not procrastinate with your course work. Keep a schedule where you are ahead of your work and can just refresh before your exams, not have to cram all the information in the night before an exam. Managing your work from different courses is a big part of success at the college level, keep ahead with your work and you will have an easier time being successful in college.

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Fundraising Issues

Fundraising activities, such as sponsored runs and costume competitions, should be well-planned beforehand.

Fundraising initiatives and events --- from sponsored walks to live music concerts held in your local neighborhood --- are usually appropriate ways to get together some extra funds for your favorite charity or cause. However, it's possible to run into unexpected trouble and even fall foul of regulations and laws, if you don't consider some of the issues involved in fundraising ahead of time. The issues to consider may vary based on the type of fundraising you're doing.

Obtain Licenses

You'll want to ensure that every component of your fundraising activity is supported by the correct licenses. This is particularly relevant in the case of live music concerts or other types of entertainment for which you'll need to obtain a license to play music in public. These kind of events also typically have a bar, so you'll need a license to be able to sell alcohol at the event legally. Even smaller fundraising events, such as collecting money at street corners, may require planning; in some countries, to ask for cash from passersby requires individuals to carry an appropriate permit.

Inform Authorities

Any fundraising event that takes place in public, such as on a town street or in a park, could run into trouble with local authorities unless you've got their permission first. Local authorities include not only any relevant councils or similar organizations who are in charge of public areas, but also the police, who'll need to know exactly what's taking place beforehand. The police may need to send officers to deal with crowds or traffic, for example. It's worth talking to local medical organizations before any large-scale event too, as you might need individuals trained in procedures such as first aid on site.

Food Safety

Part of your fundraising activity might involve selling or otherwise distributing food, especially at an event featuring a food and beverage stall. You'll need to be careful that any food prepared for the event is safe to avoid attendees becoming ill as a result of uncooked meat, for example. Check with your insurance company that you're covered in case of such accidents. Also, you should label any products you're selling, or else warn attendees, if a food item contains nuts or is unsuitable for individuals with other allergies.

Insurance

Though you'll likely do everything you can to keep an event safe, accidents can happen, especially at large-scale fundraising events, so you'll need to make sure that you're insured for the activities you're running. Check if the venue at which the fundraising is taking place has its own insurance in place; if not, you'll need to acquire insurance yourself. Typically, this will take the form of public liability insurance or the equivalent, which will protect you in the event of a third party being injured during your fundraising activity.

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How Soon Should I Eat Before A Bodybuilding Workout

Perhaps more than any other sport, bodybuilding requires much forethought, planning and strategy when it comes to diet. Eating in bodybuilding is not merely consuming food, it is taking in fuel and natural resources. Fuel that keeps the body working through difficult workouts and resources that go to building muscle mass.

Diet

Most bodybuilders follow a diet that requires them to eat six or more small meals every day. The idea is to spread out the consumption of carbohydrate, protein and fat in a way that keeps the fuel flow consistent throughout the day. Eating fewer, larger meals can cause spikes and drops of blood sugar, energy and motivation over the course of a day.

Before the Workout

Most bodybuilders are exceedingly careful about the amount of total fat and carbohydrates they take in. The majority of complex carbohydrates they do take in, like bananas, brown rice, potatoes and whole grain cereal, are usually consumed between 2 and 4 hours before the major workout of the day. These carbohydrates are most easily burned as fuel and so are best eaten prior to a workout.

Other Substances

Avoiding heavily processed food and foods high in sugar like soda or deep-fried food is highly advisable. While an overly sweet snack food may claim to be low fat, the sugar in it gets converted to fat if it is not burned off as fuel.

Hydration

The importance of hydration cannot be emphasized enough. While some bodybuilders will look to lose water weight leading up to competitions to gain that "cut" look, it is extremely important to drink enough water during a training cycle to keep yourself healthy. Ten glasses of water a day is traditionally recommended.

Timing

It is important to take in the right foods before your workout, but it is equally important to take them in at the right time. Taking in food before your workout can help fuel your exercise, but taking it in too close to your scheduled workout time can interfere with your exercise, causing a bloated feeling, cramps, stitches or simply inefficient workouts. Make sure you eat 2 hours or more before you work out.

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Block Tnf Naturally

TNF promotes inflammatory conditions

TNF is an acronym for tumor necrosis factor, a family of proteins and peptides collectively referred to as cytokines. Cytokines are manufactured by the immune system to act as specialized molecules that regulate communication signals within and between cells. Their mission is to trigger apoptosis, or programmed cellular death, through a series of biochemical reactions. However, as the term "necrosis" implies, TNF also contributes to sudden cell death by initiating an immune response to cells affected by injury or trauma. Because TNF is associated with inflammatory disorders such as Crohn's disease, rheumatoid arthritis and asthma, researchers are looking for ways to block TNF naturally.

Instructions

1. Turmeric root is a natural souce of curcumin

Add generous amounts of turmeric to your diet. Turmeric contains a compound called curcumin, which has demonstrated antioxidant activity and TNF inhibition. One animal-based study designed to examine the effects of curcumin on acute pancreatitis showed that the pancreatic tissue of rats in the treatment group had significantly lower levels of TNF-alpha. The results of this study were published in the February 2006 issue of the "Journal of Veterinary Medicine." Additional studies indicate that the anti-inflammatory effects of curcumin may be applicable to several other autoimmune disorders. For instance, a 2009 review of previous research papers published in "Current Pharmaceutical Design" concluded that curcumin deters several TNF-related inflammatory mediators involved in inflammatory bowel disease (IBD), including TNF-alpha and NF-kappaB. The authors of this paper further noted of curcumin that "...its unrivalled safety profile suggest that it has bright prospects in the treatment of IBD." In addition to the use of turmeric as a culinary spice, curcumin is available as a dietary supplement standardized to contain 95% curcuminoids.

2. Green tea contains compounds that block TNF naturally

Consider supplementing with green tea. The health benefits of green tea are due to the presence of a group of plant flavonoids called catechins. Of particular interest to researchers is epigallocatechin-3-O-gallate (EGCG), the primary catechin in green tea. For example, South Korean researchers have found that EGCG blocks TNF naturally by interfering with the ability of certain pro-inflammatory chemicals to bind to cells of smooth muscle tissue of the vascular system. In a 2009 study conducted by the Chonbuk National University Medical School, it was noted that the specific mechanism of action of EGCG in terms of blocking TNF is the suppression of fractalkine, an inflammatory agent specifically involved in the development of arteriosclerosis, or hardening of the arteries.

3. Fresh fruits, vegetables and whole grains are natural sources of antioxidants

Increase your intake of whole grains, fresh fruits and raw vegetables. Although science continues to investigate the role many plant compounds and flavonoids play in blocking TNF, there is sufficient evidence to indicate that a diet consisting of foods high in natural antioxidants may provide anti-inflammatory benefits.

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To Lean Body Mass

Lifting weights is a key component to adding lean body mass.

Bodybuilders and those who want to lose fat often attempt to add lean mass to their bodies. Lean mass is the tissue, bones and organs in your body---or anything other than fat. Having high amounts of lean mass and low amounts of fat in your body often result in a physique that is muscular and of a healthy weight. Adding lean mass to your body is possible with exercise and a healthy diet.

Instructions

1. Eat food that is healthy and clean. For instance, foods such as potatoes, yams, oatmeal, rice, fish, fruits, vegetables and beans have good calories that are ideal for producing lean body mass. Avoid sugar, dairy and fat as much as possible.

2. Eat small, balanced meals every two or three hours. Consuming healthful foods frequently will keep your metabolism working, supply nutrients to your muscles and sustain your energy levels. Choose meals that contain complex carbohydrates and proteins. For instance, baked turkey loin, steamed broccoli and couscous is an ideal meal.

3. Perform cardiovascular exercises. To lose fat, you must perform movements that will get your heart rate going and burn fat cells. Walking, jogging, swimming, biking and running 30 to 45 minutes three days a week will help you lose some of your excess fat.

4. Lift weights to develop lean muscle mass. Performing exercises such as bench presses, squats, twist curls and pull-ups helps build muscles. Perform eight to 12 repetitions of each exercise and three to four sets with the heaviest weights you can handle. Lift weights on the days you do not perform cardio.

5. Drink lots of water. Water helps your body to flush out toxins and keeps you hydrated. Instead of reaching for soda and juice that is high in sugar, drink 10 glasses of water a day.

6. Get plenty of sleep. Sleep helps your body so that it is prepared and better able to work the next day. Try to get at least seven to nine hours of good sleep a day.

Tags: your body, lean mass, body mass, helps your, helps your body

Become A Track Coach

The ability to lead others is a key requirement of a track coach.

Track and field is a popular sport for many young athletes, partly because it offers a wide variety of disciplines within the larger sport. There are sprinters, long-distance runners, high jumpers, long jumpers, pole vaulter and more. It is the wide variety within the sport that creates an exciting opportunity for someone who also wishes to be an athletic coach. To become a track coach calls for several requirements, but is a very achievable goal.

Instructions

Become a Track Coach

1. Choose the level of track coach you want to be. Most middle schools, high schools and colleges have track teams. Decide which group you would like to coach.

2. Get a college degree. Your degree does not necessarily have to be in the field of athletics, sports medicine, or teaching. But a coach with a college degree is much more preferable to schools than an applicant without one.

3. Get some track and field coaching experience. If you don't have any, volunteer at local schools. The more experience you have on your coaching resumé, the better.

4. Go to job posting websites for schools hiring track and field coaches. Call all of the schools in your community and those nearby and ask if they are hiring. If not, ask if they would be interested in having a volunteer coach.

5. Get some track experience as a competitor. Schools often look to former athletes to become coaches.

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