Good Carbs For Runners

Carbs provide fuel for long runs.

Carbohydrates offer the most readily available source of energy for muscles during high-intensity exercise, making them a must-have food for runners. They are stored in muscles as glycogen, the primary fuel runners need to keep moving. Once glycogen stores are depleted, so is your energy. Runners should skip the simple carbs found in many processed foods, which are often high in fat and sugar. For a long-lasting energy source, opt for complex carbs.

Fruit

Fresh fruits are excellent sources of complex carbohydrates, fiber and a wide range of vitamins and nutrients. Bananas provide approximately 31 grams of carbs each, and berries offer carbs along with body-cleansing antioxidants. Dried fruits like apricots and plums offer a quick source of carbs, but be sure to eat in moderation, as these contain concentrated amounts of the fruit sugar fructose.

Vegetables

In addition to carbs, leafy greens like lettuce, spinach, kale and wheat grass include minerals, phytonutrients, fiber and vitamins in high quantities to enhance your overall health. Broccoli, cauliflower and cabbage contain complex carbs along with diindolylmethane, a phytonutrient that helps rid the body of excess estrogen, freeing up testosterone to help build muscle. Legumes like beans and lentils provide an excellent source of carbs as well as protein.

Whole Grains

Whole grains like brown rice, whole wheat, oats and buckwheat are a top source of healthy carbs and fiber. The less processed your grains are, the better, so read labels carefully--the whole grain should be the first ingredient listed. Choose brown rice over white rice, whole wheat pasta over white pasta and steel-cut oatmeal over the more common processed varieties. Some lesser known whole grains that provide healthy sources of fiber and carbs include bulgur, a Middle Eastern staple; and protein-rich quinoa, a South American favorite that is similar to couscous.

Sports Drinks and Energy Bars

While less-processed natural sources of carbs are preferred, busy runners can turn to sports drinks and energy bars as quick sources of energy. Most sports drinks contain a combination of carbohydrates, sugars, salt and electrolytes, which replenish minerals lost while sweating. Look for drinks that are low in sugar and drink them in moderation. Similarly, eat energy bars in moderation and look for brands that are low in sugar and sugar alcohols and contain 25 to 40 grams of carbohydrates.

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Breathe Correctly To Protect A Singing Voice

Improper breathing by a singer causes tension in the throat and diaphragm. Over time this tension results in damage to the larynx. Learning to breathe correctly while singing and while doing other activities improves your sound quality and adds power to a singing voice.

Instructions

1. Expand the diaphragm or torso in every direction when inhaling. Make a conscience effort to push out the organs near the lungs as you breathe in. The opposite also need to happen during exhalation. Pay attention to your breathing throughout the day to practice this type of breathing.

2. Place a finger in front of your mouth as you exhale. Do not force air out of the body. Instead, let the exhale flow out smoothly. If you force air out, you feel blast or burst of air on the finger. If you let your body exhale, you barely feel a breeze. Exhale as if a lit candle is three feet in front of you need to keep it lit.

3. Exercise the lungs daily, not only before singing. Breathe in for five seconds, hold your breath for five seconds and then breathe out for five seconds. Practice this until you can do it with ease. Then add five seconds to equal 10 seconds in, a 10 second hold and then a 10 second release. Continue to add time up to 20 seconds. Do not do more than 20 seconds. This puts too much stress on the body.

4. Use good posture while singing. This opens air flow and allows you to breathe easier.

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Boost Selfesteem

Boost Self-Esteem

Boosting one's self-esteem is something that can take time. We tend to maximize our flaws rather than maximizing our good qualities. There are several ways to help boost self-esteem. Start small and build your way up. Remember, having healthy self-esteem does not equal arrogance.

Instructions

Boost Self-Esteem

1. Stop focusing on your negative qualities. Constantly criticizing yourself will damage your self-esteem. It's fine to recognize things you want to improve, but don't maximize these things. Instead, make plans to work on improving them.

2. Learn to compliment yourself. Bring out your positive qualities and attributes. Write a list of things about yourself that you like, and make it a point to give yourself at least one compliment per day. Complimenting yourself doesn't make you arrogant or conceited. There is a line between being confident and being conceited. Conceit starts when you start thinking and acting as if you're better than others.

3. Get involved in physical activity. It helps to boost your mood, which can in turn help elevate your self-esteem. When you're physically involved in an activity you enjoy, you don't have time to focus on the things that are contributing to your low self-esteem.

4. Think about your accomplishments: graduations, jobs, sports competitions or other things you have done that have made you proud. Know that you're capable of achieving things you work toward and put your mind to. Once you achieve one goal, set another one, so that you'll always have something to look forward to and strive for.

5. Do something you know you're good at. Whether it's taking part in sports, gardening, playing video games, cleaning, mowing the lawn, drawing, singing or any other activity, doing things you're good at helps instill a good sense of pride and accomplishment. You're able to focus on positive things in your life instead of the negatives.

6. Take time to relax and meditate. This helps to clear your mind. Do whatever you like to do in order to relax and rid your mind of any negative thoughts or worries. Everyone needs to be able to take some time for herself.

Tags: your mind, your self-esteem

How Does The Nike Plus Work

Nike+ allows runners to track their statistics.

Nike was established in Beaverton, Oregon, in 1972 by Phil Knight and track coach Bill Bowerman. In addition to athletic shoes, Nike sells sports apparel and accessories and, according to Forbes, is the most valuable sports brand in the world, as of 2010.

Nike

Nike+ running shoes have a pocket under the insole that is designed to hold a sensor, which is part of the Nike + iPod Sports Kit. The sensor, which remains in the shoe during a run, helps track statistics such as running times, distances and calories burned.

Apple

Apple products iPod nano, iPod touch, iPhone 3GS and iPhone 4 are all compatible with Nike+ running shoes. A receiver, which is part of the Nike + iPod Sports Kit, can be connected to the iPod nano, while the iPod touch and the iPhones have built-in receivers. When used in conjunction with the Nike+ shoes and attached to the body during a run, these compatible products can help track running data.

Nikeplus Website

Nikeplus.com stores running statistics and data. Customers using the iPod nano can upload their information by connecting their iPod to a computer, while information is sent to the website wirelessly from the iPod touch or iPhone. Nikeplus.com not only allows customers to track their running data but also allows them to challenge others to a virtual race. The competitors can upload actual running data to determine the winner.

Tags: iPod nano, iPod touch, running data, iPod Sports, iPod touch iPhone, Nike iPod

How Do You Know A Female Dog Is Ready To Breed

A female dog with her pup

When a female dog is not spayed, she can become pregnant during her heat cycles that last up to two to three weeks. As the female matures, she will begin to indicate she is ready for breeding. If you prefer not to have her breed, it is easier to have her spayed. However, if your intentions are to become a breeder or only allow your pet to breed, it is best to know the signs that will indicate when she is ready.

Instructions

1. Keep track of how old your female dog is. Once she reaches 6 months of age she is able to become pregnant, but it is not recommended. The female dog at 6 months is not mature enough mentally and physically to handle a litter.

2. Analyze the female dog's vulva. If it is slightly swollen, she is going through a heat cycle. Female dogs will have a cycle every four to six months. If the vulva is light red or brown and swollen then the female dog is ready to breed. This usually occurs on the second or third cycle. The female will be between 12 to 18 months old when she is ready to breed. There will also be a yellowish discharge when your pet is ovulating.

3. Monitor how the female dog is acting. As she matures and is ready to breed, she will become more receptive to male dogs. She also will emit a strong, distinct smell that male dogs will detect. She will not fight with the male as he attempts to mount her. Sometimes the female will try mounting the male to let him know she is ready.

4. Examine the female dog's belly. As the female dog becomes mature, her nipples will become more visible during her second cycle or third cycle. They will be enlarged and bright pink.

Tags: become more, become pregnant, dogs will, female will, male dogs, ready breed

Find Wholesalers For Women'S Shoes For Large Sizes

Select branded and non-branded styles for your large shoe specialty shop.

Purchasing a selection of specialty shoes for a retail shop, such as large and wide women's shoes, requires a bit of footwork. Although most retail stores carry traditional shoes sizes, implementing a specialty shoe section will most likely attract new clientele and increase foot traffic and sales. It is important to research which shoe silhouettes are produced in large sizes by branded and non-branded shoe manufacturers. Certain styles are made into specific large and wide size categories. By choosing the types of silhouettes for the shop such as trendy, evening or casual, the search for wholesalers will narrow.

Instructions

1. Make a list of the type of large or wide shoes you want to carry in your store. For instance, if your store is geared toward fashion trends, you will most likely carry high-heels, mules, ballerina flats and ankle booties for fall. This will narrow your search for specific brands and non-branded shoes. For instance, most designer brands do not offer wide shoes such as size EEE (3E) and EEEE (4E) or extra-wide (W).

2. Conduct an Internet search on ApparelSearch.com as well as WholesaleDistributorNet.com for women's wide feet and large size shoe wholesalers, such as sizes 11 though 15 or wide shoes, such as EEE(3E) . If specific brands are not listed, you will have to conduct independent searches for each brand. The designer's corporate office address and contact information, as well as showroom sales representative, will be listed.

3. Read through the company descriptions to ensure the wholesalers carry the type of shoes you want to carry. For example, designers such as Ed Hardy sell size 10 women's trendy sneakers, but do not manufacture a larger size. Brands such as Nine West, Blowfish, Poetic License, Ciao Bella and Australia Love Collective manufacture specific styles in sizes 11 through 15. Designers such as Josef Seibel make extra wide shoes that have more room than the large sizes.

4. Call the designer showrooms directly and schedule an appointment to review the large size collection. It is important to mention the type of collection you want to view to have the correct salesperson assigned to your account. Keep in mind that you will also have to be approved as a new vendor for specific designer brands prior to receiving any information regarding pricing, shoe type or style, as well as an appointment.

5. Ask the purchase minimum quantity requirements. Large and wide shoes are specially made and each style will most likely have a different purchase requirement depending on the complexity of the manufacturing. Always keep in mind that certain designer brands require large quantity purchases, which will most likely cause severe financial strain on a small business without pre-order sales. As an option, prepare a list of questions prior to attending the meeting.

6. Discuss the return policy in the event that certain sizes, such as the extra wide or large sizes, do not sell. Certain brands will not allow you to return the shoes. Know your target market to narrow your purchase.

Tags: wide shoes, most likely, will most, will most likely, designer brands, large sizes

How Many Calories Are In A Pound Of Fat

Body fat is the most energy-dense component in the human body. It weighs considerably less than protein (muscle) due to the fact that fat doesn't carry water. Fat protects your organs and helps them run smoothly. Body fat is a pure energy source that is easily and automatically stored by the body if you consume more calories than you burn daily.

Calories in Fat vs. Muscle

One pound of body fat equals 3,500 calories. That is about six times the calories in one pound of muscle. Fat can be carried by the body easier to supply energy whenever you might need it, but getting rid of a pound of fat vs. a pound of muscle requires much greater energy expenditure.

Burn Fat, Not Muscle

An individual looking to rid himself of a pound of fat needs to burn 3,500 calories more than he consumes. To lose one pound of fat and not lose lean tissue (muscle), you must have a delicate balance in your diet and exercise regimen. According to sports performance enhancement expert Kelly Baggett, the secret is cardiovascular exercise to burn calories along with a high-protein and low-sugar diet. He also recommends rest periods, as overworking muscles will result in lean tissue loss.

Time Frame

Burning an extra 3,500 calories a week is not as difficult as it might sound. Yes, consuming it is much easier, but cutting it out is just a matter of self-control. Losing a pound of fat can be as simple as eating 500 fewer calories a day than you burn. This does not mean you have to starve yourself; just move around more to burn an extra 500 calories a day. After one week, a pound of fat will be gone.

Considerations

More than 20 minutes of cardiovascular exercise a day is necessary when it comes to burning stored fat deposits. During the first 20 minutes of exercise, the human body is running on the energy from the carbohydrates consumed throughout the day. After the initial 20 minutes, the body then turns to the fat stores and converts them into usable energy.

Considerations

While starvation might result in quick fat loss, it is useful to know that weight quickly lost through severe caloric restriction is rapidly gained back once you start eating normally. This is a result of the body going into "starvation mode," which means the metabolism slows down significantly and instead of automatically converting food into energy, the body automatically turns it into fat for energy conservation.

Tags: burn calories, calories than, calories than burn, cardiovascular exercise, extra calories, human body, into energy

Become A Sports Conditioning Coach

A sports conditioning coach is a person who works closely with athletic teams and departments at the high school, college and professional-athlete level. He or she develops effective training programs in the areas of strength, speed, endurance and power.

Instructions

Become a Sports Conditioning Coach

1. Join the Collegiate Strength and Conditioning Coaches association (CSCCa), a professional organization that provides certification, maintains a list of current job opportunities and promotes a sense of respect for the field.

2. Read about the process of certification for the Strength and Conditioning Coach Certified (SCCC) and its requirements on the CSCCa Web site (see Resources below). Most sports conditioning coach positions require or strongly recommend this certification.

3. Apply for an internship, practicum or graduate assistantship that is approved by the CSCCa. This is one of the requirements for certification and usually spans 8 to 9 months. You may be exempt from this step if you were a full-time conditioning coach for a college or professional sports team prior to September 1, 2000.

4. Review the subjects that are covered on the written portion of the SCCC, as well as supplemental study guides that are recommended, on the CSCCa website. Areas to study may include, but are not limited to, stretching and flexibility, weight management, physiology, metabolism, function of the cardiorespiratory system, program development, goal setting and nutrition.

5. Prepare for the practical section of the exam by practicing a variety of conditioning techniques you will need to explain and demonstrate.

6. Register for and sit for the SCCC exam after you have completed the preparation requirements.

7. Apply to become a sports conditioning coach at the organization of your choice. Get help with finding opportunities on the CSCCa website.

Tags: Become Sports, Conditioning Coach, conditioning coach, CSCCa website, sports conditioning coach

Apply For A Business License In Florida

If you are opening a business in Florida, you will need a business license from the city and county.

In the state of Florida, counties and cities issue licenses to businesses within their borders. Business licenses are required before operations can begin, along with several other items depending on what kind of business you are starting. If you are going to employ others in your business, you are required to have a federal ID number. You will need to get this number before applying for a business license.

Instructions

1. Obtain a Certificate of Use from the zoning department for your county or city depending on where your business is located. Most businesses in Florida are required to have one of these before applying for a license. Check with the department to see if you are exempt. The department checks the zoning regulations for the area where you want to locate your business to make sure it is legal to operate.

2. Go to your county business tax office to get the business license application. If you are within city limits, check with the city as well to see if a license is required. Typically they are. Business licenses in Florida is also referred to as a Business Tax Receipt.

3. Fill out the form and turn it back in with the required fee. Fees vary depending on the type of business you are operating as well as the number of workers you are employing. Wait for the business tax receipt in the mail. It generally will take a week to 10 days.

Tags: business license, your business, before applying, Business licenses, required have, will need

Authenticate Oakley Sunglasses

Distinguishing real Oakley sunglasses from fakes will require close attention to detail.

Before you spend a lot of money on knockoff Oakley sunglasses, carefully check the details of your would-be purchase. Pay close attention to all of the logos on the glasses, as well as the materials from which they have been crafted. True Oakley sunglasses will show a higher level of quality and attention to detail than the quickly and sometimes carelessly crafted fakes. Does this Spark an idea?

Instructions

1. Run your fingers over the "O" logo on the arm of the sunglasses. Authentic Oakley sunglasses will have a raised logo printed in color, or an inserted "O" logo embedded in the arm. Older frames may have "Oakley" spelled out, but it will still be raised and printed. Fake Oakley glasses may have the "O" logo simply stamped onto the arm.

2. Run your fingers over the logo on the lens of the glasses. Real Oakley sunglasses will have the logo etched into the lens so that you can feel the texture. Some knockoff versions will just print the logo on the lens.

3. Check the inside of one arm of the sunglasses for the "Made in the U.S.A." mark. While it may be printed or etched or embossed in authentic Oakley sunglasses, cheap copies may have a stamp that easily rubs off.

4. Weigh the sunglasses in your hand. Real Oakley sunglasses are made of quality plastics and metals and will weigh significantly more than copies made of cheaper materials.

5. Feel the nose pieces of your sunglasses. Authentic Oakley glasses will have a nose piece that is soft and slightly sticky, made of quality rubber. Copies may use cheaper rubber or plastic that is hard or glossy and have a logo on them that rubs off easily.

6. Check the case in which our Oakley sunglasses were sold. While some vintage Oakley glasses were sold in nylon bags, most have been sold in cloth bags since the 1990s.

7. Take your Oakley sunglasses to a licensed Oakley retailer for to have a salesperson evaluate your sunglasses for authenticity. There are many variations of copies and of originals, so sometimes you will need a professional's opinion to determine if your Oakley sunglasses are authentic.

Tags: Oakley sunglasses, have logo, Oakley glasses, Oakley sunglasses will, sunglasses will, will have

Avoid Fallen Arches

Avoid Fallen Arches

Young children's arches may fall due to loose joint connections in their feet. For adults, arches can lose strength and cause the bony framework to collapse. Arthritis, trauma and heredity predispose an adult to developing fallen arches.

Instructions

1. Ask your doctor about strapping if the falling arches belong to a young child. The child's arch will be temporarily taped into position, giving the supporting musculature a chance to strengthen.

2. Make sure your child's shoes fit properly. Don't wait for her to complain about painful arches. Feel the inside bottom of the shoe to make sure it offers support and padding.

3. Let the child go barefoot as much as possible, but at least three hours a day, since shoes distort the shape of young feet.

4. Consider heel cups or shoe inserts, as recommended by your doctor, for falling arches or flattening feet in adults.

5. Ask your doctor or physical therapists about daily foot strengthening exercises you can do to strengthen your arches.

6. Shake out each foot vigorously for one minute a day to relax the muscles before you exercise your feet.

7. Build up strength in your longitudinal arches by curling and stretching your toes and rotating your feet.

8. Wear clogs or wooden exercise sandals to provide a rigid platform for your sole.

9. Place doctor-prescribed orthotics into your shoes to help readjust the way you bear weight down on your arches. Depending on the natural position of your foot, your doctor may recommend a soft, semi-flexible or rigid orthotic device.

10. Wear shoes with thick cushioning, that are roomy and fit well.

11. Jog or power-walk on dirt paths or tracks rather than cement or paved roads.

Tags: your doctor, Avoid Fallen, Avoid Fallen Arches, falling arches, feet adults, your arches, your feet

How Much Water Does An Adult Need To Drink In One Day

A Falling Drop of Water

Water is essential for all living things to continue life. BBC Health indicates that most humans don't actually get enough water and that we often rely on thirst as our only clue to consume. However, thirst usually indicates that the body has already started dehydrating, so it is important to drink fluids as often as possible. BBC Health also claims that without water, our bodies would cease to function in a matter of days, so getting the correct amount is of utmost importance.

How Much?

Dr. Batmanghelidj, a proponent of water consumption and author of "Your Body's Many Cries for Water," suggests that adults should drink eight to ten 8- to 12-ounce glasses of water per day. Colas, juices, milk, teas and lemonades do count toward the fluid consumption goal (its a myth that it can only be water), but can add extra benefits or pitfalls. For example, colas and juices can add more calories, but juices can also give you at least one serving of fruit. Teas, juices and colas often contain a large amount of sugar or caffeine, which should be ingested moderately.

Why Water?

While not a magic cure all, water does help those who are ill by replenishing fluids and keeps the body working correctly. About 50 to 70 percent of a human adult's total body weight is water, which must be constantly replenished to provide homeostasis. Water aids in digestion, moves wastes from the body, helps keep muscles moving and replaces fluid lost by sweat.

Make Adjustments

If you suffer from an illness that causes you to make less fluid (like Sjogren's Syndrome, for example), are more physically active or are spending a lot of time in the heat, it is important to increase your fluid intake. Most likely under these circumstances, you will notice an increased thirst anyway, and it is important to satisfy that craving.

Is This Water Safe?

The U.S. Environment Protection Agency estimates that 90 percent of Americans have access to clean water through their taps. Visit its website (see Resources) to make sure your water is safe to drink.

While bottled water is convenient to carry around, the containers produce waste. It is more environmentally friendly to either reuse the bottles (refill with water from the tap) or purchase a water bottle to refill. Carrying water or a beverage with you at all times will encourage you to drink.

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Highsodium Diets

High-sodium diets can lead to a variety of health conditions, including increased blood pressure, which, in turn, can lead to a heart attack or stroke. The average American eats 3,400 mg of sodium per day, much more than the recommended amount, according to Harvard University researchers. If you have a high-sodium diet, it's important to understand the sources of sodium in your diet, how much sodium you should be eating and lower your sodium intake.

Sources of High Sodium

Over three-fourths of sodium in the average person's diet comes from processed and prepared foods, while only 12 percent comes from natural sources, according to the Mayo Clinic. You should eat less of certain foods that are high in sodium. Some of these include canned soups, deli lunch meats and cheeses, frozen meals, crackers, soy sauce and other condiments. Many restaurant foods are loaded with sodium, so check online to see if the restaurants you frequent post their nutritional information, and avoid dishes that are high in sodium. Sodium occurs naturally in many types of foods, such as milk, meat and vegetables, but focus more on the processed and packaged foods, because these are so high in sodium.

Sodium Recommendations

The Institute of Medicine recommends 2,300 mg of sodium per day for the average person. This is equal to just 1 tsp. If you are African-American, over 40 or have hypertension, then the Centers for Disease Control recommends no more than 1,500 mg per day. Considering the average of 3,400 mg per day, many Americans are risking high-blood pressure and other health conditions.

Tips for Cutting Sodium

Cut back on sodium by using a variety of methods. The American Heart Association recommends talking to your doctor about your high-sodium diet and suggests ways you can counteract it. When cooking, use herbs and citrus for flavoring instead of salt. Avoid salty sauces like soy, steak sauce, Worcestershire and ketchup. Always drain and rinse canned foods that may be high in sodium, and choose fresh fruits and veggies over their canned counterparts. Avoid sodium-filled processed soups and make your own instead using low-sodium broth. Choose reduced-sodium and salt-free products. Eat fresh chicken and turkey rather than processed deli meats that are high in sodium. Use oil and vinegar in place of salt for flavoring, as well.

Tags: high sodium, that high, that high sodium, average person, comes from

Glucose Levels & Exercise

Controlling blood sugar (glucose) levels is one safe and effective way to manage your overall weight and body composition. Furthermore, for individuals with diabetes, managing glucose levels can literally save their lives. Glucose can be affected by a number of factors, including meal timing, meal frequency, meal content and exercise.

Glucose

Glucose is simple blood sugar, your body's primary (and preferred) source of energy. Glucose is mainly derived from carbohydrate consumption. When carbs are consumed, the rate at which they are digested affects the magnitude of the rise in blood sugar levels. Blood sugar is then carried off by insulin to both muscle and fat cells, for immediate energy or storage.

Glucose and Body Composition

Stimulating your body through exercise increases its need for immediate energy. Thus, it will seek to "spend" more of the glucose at its current disposal rather than store it for later use. Exercising after a large meal can help keep you lean by convincing your body to use the energy it has just been provided as opposed to storing it in fat cells for another time.

Exercise and Glucose Levels

In people without diabetes, training presents a stimulus that will cause levels of blood glucose to lower. The effect on blood glucose levels is commensurate with the intensity of the training. Thus, while walking will have a fairly negligible effect on blood glucose levels, sprinting or weight training will bring glucose levels down swiftly. According to the American Diabetics Association, exercise is such a powerful stimulus on blood glucose that it can remain lower up to a full day following cessation of training.

Glucose Levels and Diabetes

For individuals with diabetes, exercising when their resting blood glucose levels are already high can actually have the opposite effect. In diabetics, high blood sugar levels means that insulin is being inadequately produced, resulting in blood sugar not being transported to the body's cells. Thus, according to individuals at Johns Hopkins Hospital, you should avoid exercising if you have diabetes and your glucose levels are currently over 250 mg/dL.

Considerations

To use glucose in your quest to improve your body composition, only provide your body with quick energy (fast-digesting carbs) where you know you will be exercising soon. The speed at which a carb is digested is measured by the glycemic index, with a lower ranking indicating slower digestion. Eat mostly low-GI carbs throughout (like vegetables and most fruits) throughout the day, providing your body with higher-GI carbs (like whole grains and other bread products) immediately before exercise.

Tags: your body, blood glucose, blood sugar, blood glucose levels, glucose levels

Hotels In Back Bay Boston Ma

The Esplanade park, stretching along the edge of Back Bay, is home to Boston's famous July 4th celebrations.

Boston's historic and elegant Back Bay neighborhood stretches for approximately a mile along the Boston side of the Charles River. Built as a neighborhood of luxury homes and businesses in the 19th century, Back Bay is the home of Copley Square, the Prudential Center, and the Boston Public Library. The wide range of Back Bay lodging --- from refined boutique hotels to grand high rises --- tend toward the expensive, although careful planning can result in good bargains. Below is a selection of Back Bay's more captivating lodgings.

5-Star Back Bay Hotels

The Taj Hotel overlooks Boston's Public Gardens, at the edge of Back Bay.

Mandarin Oriental Hotel

The Mandarin Oriental is a newly constructed hotel attached to Back Bay's Prudential Center complex. Like other hotels in the Mandarin Oriental chain, it's a luxurious, pricey experience from the moment you step into the lobby. Rooms and suites are large and elegantly decorated; food tends toward the pan-Asian, and the spa features customized treatments. 2010 standard rates for two adults: $400-$700/night.

Mandarin Oriental Hotel Boston

776 Boylston St.

Boston, MA 02116

(617) 535-8880

http://www.mandarinoriental.com/boston/

Taj Boston Hotel

The Taj, part of an India-based international chain, is situated at the eastern, and perhaps most elegant and exclusive edge of Back Bay, in the old Ritz Carlton Hotel. The building combines old and new, Eastern and Western, with afternoon teas, children's rooms, and butler service. 2010 standard rates for two adults: $150-$250/night.

Taj Boston

15 Arlington St.

Boston, MA 02116

(617) 536-5700

http://www.tajhotels.com/boston/

4-Star Back Bay Hotels

The Fairmont Copley Plaza stands diagonally from the historic Boston Public Library, and shares its architectual style.

Copley Square Hotel

Situated in a historic building, the Copley Square Hotel has been extensively renovated, and caters to young hipsters. Billing itself as a "luxury boutique hotel," the Copley Square offers a wide range of room and suite styles and configurations, personalized service, and the Saint "boutique nitery," a combination restaurant, dance club, and leisure lounge. 2010 standard rates for two adults: $150-$250/night.

Copley Square Hotel

47 Huntington Ave.

Boston, MA 02116

(617) 536-9000

http://www.copleysquarehotel.com/

The Eliot Hotel

Billing itself as "a touch of Paris in Boston," the low-key Eliot Hotel, at the western edge of Back Bay towards Boston University and Fenway Park, is rated by _Travel and Leisure_ as the #1 small urban hotel in the US and Canada, and #19 worldwide. _Boston Magazine_ has rated its two restaurants among the highest in the Boston metropolitan area. The Eliot Hotel has a sterling reputation among locals, who recommend it to guests --- if they can afford it. 2010 standard rates for two adults: $195-$245/night.

The Eliot Hotel

370 Commonwealth Ave.

Boston, MA 02116

(617) 267-1607

http://www.eliothotel.com/

The Fairmont Copley Plaza Boston

The century-old Fairmont Copley Plaza is full of old-Boston glitz and glamour, from its elaborately designed public spaces and enormous crystal chandeliers to its carefully uniformed doormen. Situated in the very center of Back Bay, across from Copley Plaza and the Public Library, the Fairmont Copley Plaza has a history of hosting elaborate weddings. The Copley Plaza even has its own "canine ambassador" to take care of visiting dogs. 2010 standard rates for two adults: $180-$250/night.

The Fairmont Copley Plaza Boston

138 St. James Ave.

Boston, MA 02116

(617) 267-5300

http://www.fairmont.com/copleyplaza

3-Star Back Bay Hotels

At the Charlesmark, you can stand next to the Boston Marathon's finish line.

Boston Park Plaza Hotel and Towers

Not strictly in Back Bay, but a block or two south of the Back Bay grid, the 75-year-old Park Plaza deserves mention for its grand exterior architecture, history, and relatively low price. Nine restaurants are located inside the hotel building; the rooms are older but elegant. 2010 standard rates for two adults: $135-$250/night, depending on whether breakfast is included.

Boston Park Plaza Hotel and Towers

50 Park Plaza

Boston, MA 02116

(617) 426-2000

http://www.bostonparkplaza.com/

The Charlesmark Hotel

At the Charlesmark, the Boston Marathon ends right at your doorstep. This newer, small (40 room) hotel won a Fodor's Choice award in 2009. Rooms are well-designed but a little tight. 2010 standard rates for two adults: $99-$129/night.

The Charlesmark Hotel

655 Boylston St.

Boston, MA 02116

(617) 247-1212

http://www.charlesmarkhotel.com/

2-Star Back Bay Hotels

Commonwealth Court Guest House

Commonwealth Court is located in a single-family brownstone on primarily residential Commonwealth Ave. As it doesn't serve breakfast it's not a traditional B&B, but its few rooms and studios with kitchenettes are bright and retain much of the building's _belle epoque_ details. Rooms can also be rented by the week or even by the month. 2010 standard rates for two adults: $79-$140/night, depending on the time of year.

Commonwealth Court Guest House

284 Commonwealth Ave.

Boston, MA 02116

(888) 424-1230

http://www.commonwealthcourt.com/

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How Many Hairs Do We Lose Each Day

Hair grows in three distinct phases and replaces itself over a period of three to 10 years. Your health, diet, psychological state and medications you take can all have an influence on your perceived hair loss. If you are in good physical health, your body should be able to handle the number of hairs you lose daily. Does this Spark an idea?

Hair Growth Cycle

Hai's active growth period is called the anagen phase. At any time in the growth cycle, 85 percent of your hair is in this phase. The length of time your hair grows can range from three to 10 years and is determined by your genetic pattern. Your hair's resting stage is the catagen phase, which lasts three to four months. After leaving the catagen phase, your hair enters the telogen phase. This phase is initiated by new hairs developing and pushing the resting hairs out of the root. Not every hair on your head is in the same phase at the same time. Some hairs will be in the telogen phase while others will be in the anagen phase and still others will be in the catagen phase.

What Controls Hair Growth?

At the most basic level in your body, several molecular substances control the growth phases of your hair. Insulin, a hormone used to control blood sugar, is one of these substances. Androgen--the male hormone--is another factor in hair growth. Some hormones, such as platelet-derived factors and fibroblast growth factors, also control your hair's growth. Some of these substances have a positive effect on your hair growth while others have a negative influence. Other factors influencing your hair growth can include an illness that affects several body systems or the drugs you take. Your diet can also influence your hair's growth.

Number of Hairs Lost a Day

Depending up on the growth stage your hairs are in, you can lose between 50 and 100 hairs on a daily basis. Those hairs you lose are in the telogenic phase. If you have a good number of hairs in the growth (anagen) phase, the loss of these hairs will not affect the appearance of your hair. If you do not have enough hairs in the anagenic phase, you might notice thinning hair.

Systemic Shock

Some kind of systemic shock can initiate a telogenic phase, causing you to lose hair. These shocks can include a high fever, chronic illness, childbirth, severe psychological stress, major surgery, a crash diet deficient in protein, or underactive or overactive thyroid. Medications that cause a telogenic loss (effluvium) include beta blockers, retinoids, antidepressants, NSAIDs and calcium channel blockers.

Factors Affecting Hair Loss

If you have a high number of hairs in the active growth phase, you will not suffer from overall hair loss even if you are losing a high number of hairs in the telogen phase. Conversely, if you aren't losing very many telogen-phase hairs, but your system isn't replacing those hairs with new anagen-phase hair, hair loss could be noticeable.

You can lose more hairs in late summer and in the fall because your hair is preparing for a heavier growth (your "winter coat"). You tend to lose more hairs on the day you shampoo your hair than on the days you don't shampoo.

Tags: your hair, your hair growth, anagen phase, catagen phase, hair growth

Features Of Timex Watches

Timex offers a variety of watches and features.

Timex Corporation is a well-known watch manufacturer. The popularity of this brand of watches has to do with its ability to meet the needs of all types of people. From the swimming pool to the courtroom, there is a Timex watch containing features to suit your specific needs. You can find Timex watches in many department stores and online.

Compass

Timex outdoor & expedition watches feature a built-in compass. The WS4 Timex watch includes a wide-screen display of altitude, weather conditions and compass readings. This watch is ideal for adventure seekers and nature lovers. Skiers and hikers alike will enjoy the digital compass feature, which provides a reading on direction so you will never be lost outdoors. The watch also features a digital needle for easy-to-read directions. Along with the compass feature, the Timex watch features an altimeter, barometer and thermometer for accurate outdoor information. As of October 2010, the Expedition WS4 Timex watch sells for around $200.

Chronograph

The Timex Ironman collection of watches features a built-in chronograph. A chronograph measures elapsed time units. This feature is ideal for athletes and runners to keep record of their time. This collection of Timex watches has a built-in 100-hour chronograph with large digits for easy reading. The chronograph also features a 10-lap memory recall and a 99-lap counter for swimmers. The 24-hour countdown timer is another ideal feature for athletes in training. Durability and quality makes the Timex Ironman watches worth their retail value of around $40, as of October 2010.

Tap Screen

The Men's Timex Sleek 150 watch features a full-size tap screen that activates the 150-lap recall, training log and hydration and nutrition timers. You can also use the three workout sessions with 16 interval timers by touching the tap screen. The Men's Timex Sleek 150 is ideal for athletes, like swimmers and runners, because of its 100-meter water resistance. The training log feature holds 150 laps of memory. As of October 2010, this watch sells for about $90 in stores and online.

Indiglo Light

The Indiglo light is a feature found on most Timex watches. The Dress Sport, Easy Reader, Timex Ironman and Timex Marathon all feature the Indiglo light. The back light illuminates the watch in blue for easy nighttime viewing, which is activated with the push of a button. This feature helps athletes in training to quickly view their chronograph or compass reading without interrupting their momentum.

Tags: Timex watch, October 2010, Timex Ironman, also features, athletes training, compass feature

Speed Train With Weight Machines

Using weight machines can help increase your speed.

Speed training is often thought of as sprints or resisted running-type exercises and not often associated with weight machines. But using weight machines to increase lower-body power and explosiveness can help improve your start time and acceleration. These exercises should never be performed with weights that are near your one-repetition maximum. Instead, use a lower percentage and concentrate on performing the exercise as quickly as possible, all the while maintaining good form.

Instructions

Setting up the weight machines

1. Establish a schedule for the days you will be speed training on the weight machines. Include a day of rest in between each workout.

2. Incorporate the squat and deadlift along with other exercises that target individual muscles, such as leg extensions and hamstring curls.

3. Find your starting weight. Do this first by finding your one-repetition maximum on each exercise.

4. Multiply your one-rep maximum by a specific percentage. The National Academy of Sports Medicine recommends that the percentage be between 30 percent and 45 percent.

5. Establish a repetition and set range. For speed-building exercises, three to six sets of 10 repetitions is often used.

Performing the exercise

6. Lift the weight explosively to the top of your range of motion.

7. Pause at the top for one second.

8. Lower the weight under control---slower than it was lifted---to build muscular endurance.

9. Repeat until you have reached the desired reps for one set.

Tags: weight machines, one-repetition maximum, your one-repetition, your one-repetition maximum

Homemade Night Splint

Homemade Night Splint

A night splint is a common recommendation for people who suffer from broken bones, heel spurs, heel pain, plantar fasciitis or Achilles tendinitis. Splints help to stabilize and support joints and broken bones. Splints can be made out of various materials depending on which part of the body they are being used. Splints usually work the best when made out of stiff objects such as rolled up magazines, a broom, a baseball bat, a board, an umbrella, socks or even newspapers. You can then use various items at home to securely hold the splint in place.

Homemade Night Splints

To splint the upper leg use bandage wrap, belts, or ties to splint one leg to the other. To splint the lower section of the leg you can use items such as a broom handle, a rolled-up newspaper or a baseball bat. Ankles can be splinted with rolled-up magazines or newspapers and secured using an Ace bandage, neck tie, scarf or belt. To splint a finger you can use a pencil or the neighboring finger and secure it with bandage wrap or tape. Hands can be splinted with a small piece of wooden board, magazines or a book. Arms can be splinted with a cane, a baseball bat or an umbrella and secured with bandage wrap, scarves, ties, belts or nylons.

Night Splints for Plantar Fasciitis

No matter what a night splint is made from it can only work if it is securely fastened to the body part in need and helps to provide stability and minimize movement. For injuries such as plantar fasciitis, Achilles tendinitis and heel spurs, the primary goal of a night splint is to keep the foot in a flexed position to lengthen the muscles. The primary cause of heel pain is caused by a lack of flexibility in the calf muscles. Night splints can be used at night to help improve the calf muscle's elasticity and thwart contracture of the calf muscle during the night. You can secure the foot in a homemade night splint that can help lengthen the muscles by pulling the toes toward the knees and keeping it in this position by placing a wooden board or a piece of hard plastic under the foot and then continuing to wrap an elastic rubber band or Ace bandage around the shin bone and foot until it is securely in place.

Tags: bandage wrap, night splint, splinted with, Achilles tendinitis, broken bones, calf muscle, fasciitis Achilles

Apply For Food Stamps In Hawaii

Individuals who qualify with TANF or SSI do not have SNAP income or asset limits

In the state of Hawaii, the "Food Stamp Program" has been replaced by SNAP, or the Supplemental Nutrition Assistance Program, a federally-funded food plan for low-income households or senior or disabled individuals. The former food coupons have been replaced by the SNAP EBT, or electronic benefits transfer card, which can be used at participating retailers in Hawaii with the Quest logo. The EBT card is pre-loaded monthly and can be used to purchase groceries, seeds and food-bearing plants.

Instructions

1. Determine your eligibility for Hawaii's SNAP program. If your household receives funding from TANF (Temporary Assistance for Needy Families) or SSI (Supplemental Security Income), you automatically qualify for SNAP assistance.

If your household receives funding through the DHS 1464 TANF Informational Brochure, and your gross monthly income is 200 percent of the federal poverty level or less, you will qualify for SNAP, regardless of family assets.

Households with an elderly or disable individuals present and whose overall income is 130 percent of the federal poverty or less level may qualify if they have less than $2,000 to $3,000 in family assets.

Your monthly net income level may not be more than 100 percent of the federal poverty level, and if a household member is able-bodied, work registration is required.

For a list of the federal poverty income levels by family size, visit the state of Hawaii Department of Human Services website at Hawaii.gov/dhs. From the homepage, click on "Employment Support, Assistance, Child Care and Nutrition Assistance (SNAP)" in the "Where can I find info on?" section. On the next page, click "Benefit, Employment and Support Services Division." On the next page, click on "Supplemental Nutrition Assistance Program (SNAP) -- formerly known as the Food Stamp Program." Scroll down on the next page and click the link "Supplemental Nutrition Assistance Program (SNAP)," which will take you to the federal income levels by family size chart.

2. Register online at the RealChoices Hawaii website if you meet the eligibility requirements for SNAP. Once you are registered on the RealChoices, you can save your work mid-way through the eForm.

To reach the SNAP eForm registration, start at the homepage of the Realchoices.org website. Click on the first "Services" link. On the next page, click on the third "Apply Online for Government Benefits" link. On the next page, click on "Financial Assistance and Supplemental Nutrition Assistance Program (SNAP) Form," which will bring you to the registration and application portal.

3. Complete and print the RealChoices eForm application for the Hawaii SNAP program. You can begin the application process from the same web page as the registration web page.

4. Call the Hawaii's statewide Public Assistance Information Line at 808-643-1643 to determine the mailing address for your SNAP eForm.

Tags: next page, next page click, Nutrition Assistance, page click, Assistance Program, federal poverty

Create A Charity Collection Website

The Internet has made it easier and faster than ever to meet fundraising goals for a variety of causes. In 2007, Ron Paul broke records by raising $3.5 million online for his presidential campaign in a single day. The Chronicle of Philanthropy reports that the Internet played a key role in raising millions of dollars in the weeks after Hurricane Katrina for the flooding in New Orleans and the Asian tsunamis. A number of website building tools and charity widgets can help you to earn funds for your own charity.

Instructions

1. Create an account at a free website building service such as Wordpress.com, Tumblr or Google Sites. Not only are these services free, but they allow you to add text, photos and widgets without needing to know any programming languages. Choose a web site address that is short, easy to remember and easy to spell.

2. Explain your charity's mission and how you will spend the funds raised. Include compelling stories and photographs to encourage people to donate to your cause.

3. Create an account with PayPal to accept donations via check, credit card and existing PayPal funds. PayPal is an online payment service that processed more than $71 billion in 2009, according to NPR. List the email address associated with the charity's PayPal account on the website so visitors can use their own PayPal accounts to send donations to that email address.

4. Create a PayPal donation button to make it easier for website visitors to make donations, particularly those who do not already have their own PayPal accounts. Log in to your PayPal account and click the Merchant Services tab. Click the Donate link in the Buttons list. Follow the on-screen instructions to create a donation button. Copy the code provided into your website. If your website has multiple pages, add the button to every page for maximum visibility.

5. Incorporate game play and increase the sense of urgency for donors by adding a ChipIn widget to your website. This allows everyone to see the amount donated so far online, relative to your charity's fundraising goal. Create a free ChipIn account and copy the provided widget code onto your website.

Tags: your website, your charity, Create account, donation button, email address, PayPal account, PayPal accounts

How Much Can A Person Earn Being A Sperm Donor

Whether it's due to their male partner's infertility, their desire to have a child with or without a male partner or for other reasons, many women choose to use a sperm donor to produce a pregnancy. Through artificial insemination, a man's sperm--taken from his semen--is placed into the woman's reproductive tract; if fertilization is successful, the woman becomes pregnant. But who donates the sperm? And why do they do it?

Types

Although the donor may be personally selected by the woman, to prevent future custody problems, the procedure is normally done via the help of an anonymous sperm donor. Anonymous donations are made through a sperm bank. Generally, the donor must enter into a contract with the sperm bank, agreeing to donate sperm a certain number of times within a specified time period.

Considerations

For a man to be eligible for sperm donation, he must meet specific medical and physical requirements. First, the donor must be between the ages of 18 and 34. Additionally, the man must also be at least 5-foot-11 and of a healthy weight. Most sperm banks also require donors to have a high school degree, and some even require college degrees. The donor's medical history will be screened, which includes testing for various infectious diseases. In addition, to qualify for a donation, a sperm donor cannot currently have or previously have had hepatitis B or C, HIV, herpes or venereal warts. Finally, the donor cannot masturbate or have sex with others for 5 days before each donation.

Significance

Although a sperm bank does not legally have to pay its donors any certain amount (or anything at all, in fact), most pay about $50 per sample. The exact amount usually depends upon the quality of the sample. Depending upon the terms of the contract, some centers pay up to $200 a week for 6 months of weekly donations. Particularly good-looking or exceptionally intelligent donors may receive a higher payment, however.

Time Frame

Once a donor is accepted into the program, he will make an appointment to visit the clinic. Generally, the donor is brought into a private room and given masturbatory aids, such as videos, magazines and photographs, to help produce a semen sample. Once a sample is obtained (assuming it is of good quality), he will make several return visits until the terms of his contract are fulfilled.

Features

The amount of compensation provided to donors varies according to location and donor, but typically, a sperm donor who enters into a long-term contract with a sperm bank can expect to make, at most, a few hundred dollars per week (for multiple donations). Although this amount is much less than women are paid for egg donation, the process is much easier and requires a lot less time. Additionally, federal law does not require sperm donors to pay income taxes on their donations, so it's tax-free cash (not so for egg donors). So for men who do not mind committing the time and have no qualms about having up to 10 children they do not know, sperm donation is a relatively easy way to make some cash.

Tags: sperm bank, sperm donor, contract with, contract with sperm, donor cannot, donor must

Fast Ways To Lose Weight After Pregnancy

Two healthy post-pregnancy activities: breastfeeding and going for a walk

The weight you gain during pregnancy keeps you and your baby healthy. Once your baby is born, much of that weight will disappear. However, most women are left with some weight after their baby is born. Be patient while you are waiting for your body to recover: pregnancy is a complicated physical process. Remember a saying common to midwives: nine months up, nine months down. If you are anxious to get back into your pre-pregnancy wardrobe, however, there are a number of ways to encourage those last pounds to make a hasty exit.

Breastfeed

One of the fastest ways to lose weight after pregnancy is also one of the least expensive and healthiest thing you can do for your baby and yourself: breastfeed. Part of the fat your body added during pregnancy is a means of storing energy for you to use in breastfeeding your child. You need about 1800 calories a day to produce breastmilk for one child; do not drop your calorie intake and make sure you stay hydrated. You can lose up to one pound a week just from breastfeeding.

Exercise

Ask your doctor when it is safe for you to begin exercising again. You don't have to go to a gym to exercise. You can pop in a DVD while baby is sleeping. Or better yet, you can put baby in a sling or stroller and go for a walk. You'll be getting fit and baby will enjoy the fresh air.

Sleeping

Good quality sleep is hard for new mothers to come by. But you need to make sure you are getting enough sleep. During sleep your body's production of certain hormones decreases, particularly the stress hormone cortisol which helps your body hold on to fat. Getting a good night's sleep will not only make you feel more energetic and more like exercising, but it will also help you with your weight loss goals.

Tags: your body, your baby, baby born, during pregnancy, make sure, nine months

Half Collars For Dog Training

Dogs make good pets, but to be the best possible companions, they must be properly trained. You can do the instruction yourself, but to begin training, you will need the proper equipment. That will include a training collar, which will help keep your pet under control while you teach it to obey your commands.

Types

A pet owner has lots of collars to choose from. They can be broken down in two categories: those for training your dog the traditional way, which involves correcting the dog with a sharp pull on a leash, and training using positive re-enforcement. Various collars for both methods are available. For the conventional way, you can choose from choke collars which, when pulled, tighten around the dog's neck for control; slip collars, which are choke collars; a Martindale collar, which is like a choke collar only more gentle; and prong collars, which, like the name suggests, poke at the dog. Also available are electric collars that shock the pet if it does something wrong.

The method built on positive re-enforcement is a kinder, gentler way and has special collars designed for it. Those include what are called half collars, also called half-choke or half-check collars. The half-choke collar is useful in training but not designed to be left on the dog for long periods of time. Many models are made of fabric, with a short length of chain.

Benefits

The half-choke collar is a more humane version of a choke collar. This collar works as a choke collar, but with a more limited effect through its special design. It has two loops that allow it to tighten on the dog's neck when it is fighting against the leash or trying to pull its head out of the collar. The collar loosens when the dog stops struggling.

The half-check collar can be effective with dogs that can quickly slip out of a conventional dog collar and for big dogs that could pull down an owner.

Design

Half-choke collars come in different designs and are made of different materials. One kind has a fabric covering a nylon mesh. The chain can be made of different metals. The collar can also be made of leather, or other materials.

Size

The training collar-including the half-check variety-should fit snugly but comfortably over your pet's head. If it's too loose, it may accidentally slip off; too tight and it may be difficult to put on and take off. However, a perfect fit is not necessary for these collars to work effectively. Measure your dog's neck with a tape or string measure and add 2 or 3 inches.

Warning

Should you decide to train your new dog, don't waste time listening to amateur dog trainers or animal behaviorists or part-time pet shop trainers or owners. They can steer you to the wrong equipment. Check with your veterinarian before choosing a collar for your dog's training.

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Tags: choke collar, collars which, choke collars, choose from, collar which, dogs that, half-choke collar

Fundraising Ideas For A Short Term Mission Trip

Seek support from your church and community to raise funds for your mission trip.

Short-term mission trips can be good opportunities for individuals or groups to learn about the needs of other communities while helping people - domestically or abroad - in a tangible way. To do this, however, they need the financial resources to travel to their destination and to sleep and eat while they are there. Many groups in churches raise the majority of funds needed for their mission trip, rather than spend their own money. Often, with some creativity, these groups find that the church and community are eager to support this cause.

Appeal To Friends And Family

One of the primary ways to raise funds for a short-term missions trip is an appeal for financial help from family and friends. This can be daunting, but with a clear and concise message, writing a letter asking for support can be very effective. According to Round Trip Missions, people actually do want to give to these efforts, but they want to know why one particular cause is significant. If you print out the letter in bulk, make sure that you still personalize the greeting in the beginning of the letter. Tell the person, couple or family where you're going, what you'll be doing there and why it's important. Then, ask them to support you through prayer or financially.

Enlist Your Church

Ask people in your church to donate goods or services they can offer, and then hold a silent auction during an afternoon or evening. For example, if someone owns a restaurant in town, ask her to donate a romantic dinner for two, or if someone is a masseuse, he can offer a 30-minute massage. The options are endless. This can be a fun event that builds community within the church, and it's a creative way for people to donate not only their money but also their time and skills.

Reach Out To The Community

Many people beyond your religious community are still willing to give their money toward these mission trips, especially if the individual or group going is doing something tangible and socially minded, like building houses or teaching children. Hold an event that invites the community to become involved. Host a pancake dinner; it doesn't cost very much to buy the ingredients. Alternatively, hold a traditional fundraising event like a car wash. When you advertise the event, be clear about what you'll be doing on your trip and who their money will ultimately help.

Tags: their money, church community, event that, mission trip, mission trips, raise funds, what doing

Foods To Eat Before A Workout To Increase Energy

Fresh fruit, such as apples, is a wise choice before a workout.

Food is fuel for your body and when you're putting in hard time at the gym, you need the best fuel to optimize your performance. Because foods digest at different rates, some pre-workout meals or snacks are better than others, depending on the time between consumption and your workout.

One Hour

With one hour between you and the gym, you want simple carbohydrates. Simple carbohydrates break down easily and your body readily converts them into energy, so that you won't feel sluggish or tired. Simple carbohydrates are especially good for a pre-workout snack because the rush of sugar into your blood stream will perk you up and help you get off to a great start. However, with such a small amount of time to allow your body to fully digest the food, you want to stick to fairly simple foods, such as fresh fruit, including apples, watermelon, oranges and grapes, sports drinks or energy gels. These will all break down within an hour so that your body has adequate energy to exercise.

Two to Three Hours

Two to three hours before you workout, you should eat a balanced meal to provide you with energy. Your body has enough time to process simple and complex carbohydrates, so that you have energy to begin your workout and endure to the finish. Foods that digest well and are a good source of energy include fresh fruits, whole grain bread, yogurt and a small amount of whole wheat pasta. Be careful to keep portions small as the goal it to have everything digested by the time you work out. Equally important is that you remember to stay properly hydrated as this will help your muscles recover and improve your overall feeling of well-being after your workout.

Three to Four Hours

You can eat more complex carbohydrates, lean protein and sugar to afford you plenty of energy for your workout. Foods that will give you an optimum amount of energy include whole wheat bread with lean meat and cheese, pasta with tomato sauce, bagel with cream cheese, granola with fresh fruit and milk, energy bars and baked potatoes. Be sure to drink of plenty of water and avoid sugary energy drinks and sodas. If you need caffeine, organic green tea or coffee without any sugar are safe bets. However, water will aid in your digestion the most and help your body break down the food to provide you with lots of energy.

Tags: your workout, break down, your body, complex carbohydrates, energy include, Foods that, fresh fruit

Kickboxer Train For A Match

Training Technique

Perhaps the most important part of a kickboxer's training when preparing for a match is technique training. Most competitive kickboxers are already in good physical condition and therefore perfecting technique is imperative. Sparring with trainers is the best way to simulate a real match and hone techniques in an active setting. Intense practice with punching and kicking bags will ingrain certain fighting moves into the fighter's muscle memory. Since most competitive matches are scheduled against a known opponent, kickboxers often train with a particular foe in mind. For instance, if an opponent is known for having great leg kicks, the boxer can work extensively on protecting his legs during sparring. Similarly, if an opponent is known to have a certain weakness, such as bad cardiovascular fitness, the boxer can work on setting a very fast pace for the fight in order to tire his opponent.

Strength and Speed Training

A fundamental part of a kickboxer's training regimen is strength and speed training. Sometimes when an athlete is faced with constant competition, he gets too focused on training technique and neglects their more basic foundational training. A regular schedule of weight lifting, heavy bag work, kick pad work and sprinting is important to maintain overall muscular strength and endurance. Push-ups, pull-ups and chin ups are very effective upper body exercises for kickboxing, since the difficulty adjusts with the weight of the boxer. If a fighter is dropping a weight class, body weight resistance exercises are especially important, since heavy lifting tends to build muscles, and therefore weight. If a fighter is going up a weight class, heavy lifting with free weights is important to build muscle mass.

Cardiovasular and Endurance Training

Another core part of overall fitness is cardiovascular endurance training. Running long distance, biking, and rowing are ways kickboxers improve cardio fitness. Jumping rope is also a popular way to promote intense cardio fitness. As with strength training, it can be a temptation to neglect cardio training when leading up to a fight, in favor of technique. It is important that a boxer keep active with the cardio component of his training in order to maintain his endurance level until the day of the fight. Intense sparring sessions are a good way to improve cardio fitness while simultaneously working on technique.

Cutting Weight

An inevitable part of preparing for a fight for many kickboxers is cutting weight. In sports like boxing, kickboxing and wrestling, there is a weight class system, which pits fighters of similar weight against one another. In order to have the greatest advantage, kickboxers often attempt to fight at the lowest weight possible by cutting weight down to a point below their normal body weight. Cutting weight usually involves running and biking in heavy clothes to sweat out water weight, as well as limiting the intake of food. It is important that a fighter not cut weight too hard too close to a match or he might be fatigued from his efforts for the match. Cutting weight gradually over weeks or even months is the best way for fighters to achieve their fighting weight without having a detrimental impact on fitness during the fight.

Tags: cardio fitness, weight class, body weight, boxer work, Cutting weight

Set Up A 5k Race

Pass out fliers and publicize your 5K run to attract more participants.

Although planning the logistics of a 5K race can be stressful, coordinating the event can turn out to be a rewarding experience for the runners and yourself. Since the challenge and motivation factors of running a 5K appeal to both beginner and advanced runners, publicizing your event will be necessary to inform participants and attract the volunteers needed to accommodate them. To ensure your 5K race is a success, you will need to plan everything from street closings to race-day logistics to mapping the running route.

Instructions

1. Contact your city government events office and request information about required permits to set up a 5K racing route. Inform the city events coordinator about any needed police escorts, street closings or barricades.

2. Create the route. If you are not capable of obtaining barricades that control traffic flow and direction, plot a route consisting of mostly right-hand turns to avoid crossing opposite streets. Use mapping websites, such as Google Maps, USA Track & Field or MapMyRun.com, to plan your route and calculate an exact 5K distance.

3. Print fliers and send invitations to friends, family and other runners about your 5K event. Use running community forums in your area to publicize the event. Place fliers in grocery stores, sports stores and running clubs to generate exposure. Include on your flier contact information, including a website URL if you have one for the race.

4. Ask volunteers to help with registration, hand out water along the course, set up tables for food and drinks after the race, monitor portable toilets and other tasks. Solicit the help of neighbors, running organization members, friends and family.

Tags: friends family, street closings, your event

Hotels In Wascott Wi

Located in Douglas County, Wascott, Wisconsin is a getaway for anyone looking to escape the bustle of big city living. The town has more than 100 lakes to fish, swim or boat in, and has countless trails ideal for horseback riding, ATVs or snowmobiles. Visitors to Wascott, which is located in the northwest region of Wisconsin, can also hike the trails or just take in the rustic ambiance of the town of 600 people.

Blackberry Briar Cottage

The Blackberry Briar Cottage is nestled away in some of Wascott's most scenic forestry and is just minutes down a wooded path from a boat launch access point near Pogo's Restaurant. The cottage has all the amenities of big-city living and comfortably sleeps 10. The backyard is complete with a fire pit, while the deck provides a view of the nearby wooded area and is complete with table, chairs and a gas grill.

The Golden Chipmunk

Originally a summer estate, The Golden Chipmunk was converted to a resort in the early 1950s. The Golden Chipmunk is located in the heart of Wascott and offers an RV park and cabins for lodging. Guests can easily take advantage of the resort's snowmobiles or ATVs, as a trail runs through the property. The resort is also ideal for canoeing, swimming, fishing or hiking with its proximity Cranberry Lake, and has a full-service bar and restaurant.

Crystal Lake Campground & Crystal Lake Bar

Newly remodeled cabins are available for anyone looking for a weeklong or weekend getaway. The campground is located on Crystal Lake and has pontoon rentals available, as well as campsites for those looking to experience the wilderness. Each cabin comfortably sleeps six people, while the campgrounds are complete with running water, electricity, a fire pit and access to the shower house. Travelers may also indulge at the Crystal Lake Bar, which is open daily with the exception of Wednesdays and offers food specials on Tuesdays and Thursdays.

View Point Lodge

The View Point Lodge offers travelers one of the most scenic views in Wascott, as it is located along the Minong Flowage. The flowage is ideal for fishing walleye and panfish, and is known as one of the most beautiful flowages in all of Wisconsin. Privately owned, the lodge has five cabins available with each sleeping four to six people. Guests of the lodge can take part in snowmobiling, ice fishing or ATV riding, as it is located with miles of trails in any direction.

Tags: Crystal Lake, complete with, Golden Chipmunk, anyone looking, Blackberry Briar, Blackberry Briar Cottage, Briar Cottage

Become A Barge Captain

Become a Barge Captain

A barge is a vessel used in the workboat industry. These large, flat-bottomed boats are used to transport freight. As the captain of a barge, you can earn a good salary and benefits. You'll also have opportunities to advance your career. Read on to learn more.

Instructions

1. Have a high school diploma in order to become a barge captain. Focus on math skills and communication skills. As a barge captain, you'll be responsible for managing the budget of the vessel's operating expenses. You must make sure that the barge maintains a cost-effective performance. You must have good written communication skills to keep logs and write reports.

2. Get a job on a barge as a seaman in order to gain experience. You must have at least 2 years of experience working on a barge or other similar work boat before you can advance in your career. Some companies that use barges will provide on-the-job training.

3. Develop good leadership skills if you want to become a barge captain. The barge captain supervises the crew's daily work duties. You must make sure that each crew member receives proper instruction for his or her specific duties. Be a good people-person because you must also be responsible for settling any disputes between crew members.

4. Take a course through the United States Coast Guard. They have training courses available to train for several kinds of work on sea vessels and work boats that service rivers. These courses can take up to 3 years to complete. You must pass an exam and receive certification in order to become a barge captain.

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