Become An Olympic Swimmer

If swimming is your passion and it is something at which you excel, you may wish to become an Olympic swimmer. This dream is possible, though it does require a lot of work and dedication, and you have to start young. Read on to learn be an Olympic swimmer.

Instructions

1. Choose the event in which you excel. The Olympic events are freestyle (50, 100, 200, 400 and 800 meters for women and men and up to 1500 meters for men), backstroke (100 and 200 meters), breast stroke (100 and 200 meters), butterfly (100 and 200 meters) and 200 and 400 meter individual medleys.

2. Join your school swimming team if your school offers one. If not, join the one at the local YMCA or Boys and Girls Club.

3. Practice all the time. Practice while the team practices, but also practice on your own. Even when you're on vacation or when the swimming season's passed, find a pool, stay in shape and work on improving your times.

4. Advance from competitive level to competitive level. As you grow older and your fitness level increases, you can compete in more advanced competitions.

5. Find the Local Swimming Committee in your area. That information is available at the USA Swimming website. As the site states, "Each LSC is responsible for administering USA Swimming activities in a defined geographical area and has its own set of bylaws under which it operates." Through the LSC, you can find swim clubs in the area that offer you an opportunity to advance in USA Swimming recognized events. You need to become a member before doing so.

6. Meet the Olympic Trails qualifying times for your event. Once you succeed in doing this, you are eligible to compete in the U.S. Olympic trials. The team will consist of 26 men and 260 women.

Tags: competitive level, Olympic swimmer, which excel, your school

Soccer Player Work Out His Legs

The basics

Soccer players have to run throughout a 90-minute game. There is plenty of stopping and starting, and there are moments when a soccer player will be able to rest, but it is not an exaggeration to say the game is one of constant motion. Speed, quickness, endurance and leg strength are required. A soccer player must build his legs up in all these areas. A great workout program will help a soccer player achieve her maximum potential in all these areas.

Start off by stretching. The following hamstring stretches will help your prepare for your speed, agility and endurance workouts: The two-leg hamstring stretch, the hamstring split stretch, the lying quadriceps stretch, the standing groin stretch and the lower back stretch. These exercsises are detailed in the link below.

Build speed and quickness

All soccer players regularly hate this drill but in order to build speed it is required. Start at the goalline and jog 20 yards. Then sprint back 20 yards to the goalline. Then repeat this drill while running 30 yards, 40 yards and 50 yards. At the start of training camp, a coach may ask you to run this drill 3 or 4 times in a practice. It is tough and painful, but it will help build speed.

To build quickness and agility, set up a series of cones over a 20-yard course. Set three cones on the left side of your agility course and three cones on the right side. Then sprint the 20 yards by running to the first cone on the left and then running all the way to the first cone on the right. Continue until you have gone around each of the cones on your layout. This will improve your ability to cut on the soccer field and do it quickly.

Build leg strength and endurance

Go to the gym and build up your leg strength on the leg press machine. The idea of increasing strength in your legs is to improve your balance and help provide you with a solid base. As an opponent tries to tackle the ball, he will invariably make contact with your lower body. Stronger legs will help you stay up so that you can evade the tackle and make a play. Stronger legs will help you avoid fatigue late in the match and help you make accurate passes. By doing 10 presses, resting for two minutes and then repeating the exercise two more times in your workout you can improve your leg strength and endurance for soccer.

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History Of The Everlast Company In New York City

Everlast started in the Bronx as a swimwear company, but has since become famous for its boxing gear. It designs and manufactures footwear, clothing and equipment for boxing, martial arts and fitness amateurs and pros. The equipment is hand-sewn from facilities in the Bronx, New York and Moberly, Missouri.

Beginnings

At age 17, in 1910 Jacob Golomb decided to fix the problem of disintegrating swimsuits by producing his own. His version lasted longer, and he called it "Everlast." He then opened up a retail store to sell sports equipment.

In 1916, boxer Jack Dempsey came to Everlast for help. He needed headgear that would last and wore Everlast gloves to win the 1919 world heavyweight championship.

Boxing

The Everlast name was now synonymous with boxing and the store became known as Boxing Headquarters.

Golomb designed new boxing shorts with an elastic waistband, and continued to expand and improve his boxing line. Championship fighters wore the Everlast brand, tagged "The Choice of Champions." Preferring small stores and personal service, the company continued unchecked for the next three decades.

Change

In the 1950s, Jacob Golomb died, and his son David took over. In 1958, David sold half the business to Ben Nadorf. In 1966 Everlast opened a new manufacturing facility in Moberly, Missouri to produce boxing equipment from gloves to full boxing rings.

Amateur boxing's popularity waned from the late 1960s. Overseas competition bit into Everlast's bottom line and its preference for small, private stores did not fit a changing world. Even so, the Everlast label remained world-famous.

In 1983, Everlast began licensing. By the end of the 1980s Everlast gear appeared in Macy's and Nordstrom, licensed to over a dozen companies.

Horowitz

George Horowitz of TI Sportswear, Inc. grew up with boxing, but landed in the apparel business. In 1992, Everlast asked him to create an Everlast-branded women's sportswear line. TI renamed to Active Apparel and Horowitz became an ambassador for Everlast, becoming involved in the promotion of women's boxing.

In 1995, Active Apparel went public and Horowitz worked with other companies such as MTV. When in 1997 he began to sell Everlast-branded bathing suits, he returned to the boxing company full-time.

Problems

Licensing sales were going well as the quality and reputation of Everlast boxing equipment declined. Its styles were not current and competition was taking over. Glove manufacturers Grant and Reyes also sued Everlast for an alleged smear campaign.

David Golomb died in 1995, and Nadorf gained full ownership of Everlast. He sold the company to Horowitz in 2000, satisfied that Horowitz understood boxing. Active Apparel became Everlast Worldwide; Horowitz was chairman and CEO and Nadorf was president of the Everlast Sporting goods division.

Comeback

Horowitz modernized the company, working to restore Everlast's name in boxing. Bringing on consultants and pro trainers, he had new gloves designed and brought licensing in-house.

Horowitz attended major fights with Everlast staff, and had boxers Sugar Ray Leonard and Shane Mosley become spokesmen for the brand. Everlast also started donating equipment, including props for the 2001 movie, "Ali." Horowitz set up sponsorship deals with HBO and ESPN; he died in 2005.

In 2007, Brands Holdings bought Everlast Worldwide Inc. The company continues to be profitable with a family atmosphere and renewed reputation for high quality product.

Tags: Active Apparel, boxing equipment, Everlast name, Everlast Worldwide, Golomb died

Break In Hard Shoes

Shoe Rack

Breaking in a new pair of dress shoes, work shoes, dance shoes, or work boots can be very painful. Hard shoes can chafe, cause blisters, and make your feet ache. Eventually, if you try to wear them all day, your legs will ache and then your lower back will too. You probably need this pair of shoes either for work, entertaining, or because they are the latest fashion trend. How can you avoid the pain and blisters when you must break in a pair of hard shoes? If you are replacing a well-worn comfortable pair of shoes then you are in luck. You can spread out breaking in the new shoes over several days. In no time at all, they will be as comfortable as your old stand-bys and you will avoid the pain and blisters. If you don’t have another pair and you must wear the new pair all day, it is going to take a little more effort to avoid the aches and pains. Does this Spark an idea?

Instructions

Alternating Shoes

1. If you have a well worn pair of shoes that are acceptable to wear for most of the day then begin by wearing the new pair of shoes for just two hours a day.

2. After wearing the new shoes for two hours, change your socks and put on your old comfortable shoes for the rest of the day.

3. If there is any chafing on your foot or ankle, cover the affected area with a Band-Aid or skin tape to avoid a blistering.

4. Repeat steps one through three for several days. Then increase the time you wear the new shoes to three hours.

5. Add an hour each day until you are wearing the shoes all day without aches and pains. If you experience aching, reduce the wearing time by an hour for several days.

Without Alternating Shoes

6. If you have no choice but to wear these new shoes all day then you need to take along a care package including extra socks, band-aids, and cushioned inserts. Choose socks that go at least an inch above the top of the shoe to avoid unnecessary chafing. Place the cushioned inserts into the shoes. Wear the thickest socks possible that still allow the shoe to fit properly. Be sure to lace the shoes tightly so they are not rubbing around.

7. After an hour, examine your foot and ankle for chafing marks. Place band-aids over these areas to avoid blistering.

8. Every two hours change your socks. Examine your feet and ankles again for chafing. If the band-aids are not offering enough cushion to avoid blistering then use the skin tape to double the band-aid padding. If possible, put your feet up level with your seat for several minutes at least every two hours.

9. Be sure to bring along another pair of comfortable shoes to wear home.

Tags: pair shoes, avoid blistering, several days, your feet, aches pains, Alternating Shoes, Alternating Shoes have

How Hot Set My Water Heater

In homes with elderly or very young family members, bath water temperature should be tested often to prevent serious burns.

The thermostat on an electric hot water heater has a range of 90 to 150 degrees F, while gas-powered heaters register that range using terms that correspond to those same temperatures. Most experts recommend a setting of 120 degrees F as this is considered suitable for most household needs. While you can set your hot water heater to the maximum of 150 degrees, there are a few important points to consider regarding safety and energy conservation. Does this Spark an idea?

Economical Issues

Setting your hot water heater temperature too high makes poor economic sense in today's tough economy. The U.S. Department of Energy states that, for every 10-degree reduction you make in your heater's water temperature, you can expect to save from 3 to 5 percent in your energy costs. Lowering the water temperature also prolongs the life and efficiency of the water heater as well as the hot water pipes.

Household Requirements

The recommended setting for your water heater is 120 degrees F and is sufficient for most household uses. If you own a dishwasher that doesn't heat its own water, you may need to set the thermostat between 130 to 140 degrees F for optimum cleaning, adds the U.S. Department of Energy. According to the Children's Physician Network, a setting of 120 to 125 degrees F is sufficient for dishwashing as soap does a better job within that temperature range.

Safety Issues

A water temperature of 150 degrees F will produce third-degree burns in most adults in about two seconds, and six seconds is all it takes to be scalded by water that is 140 degrees F. The U.S. Consumer Product Safety Commission reports that about 3,800 injuries and 34 deaths occur in homes each year due to hot water scalding. Children under five and the elderly are most at risk.

Temperature Adjustments

You can adjust your water heater's temperature yourself in a few simple steps. Shut off the power leading to the tank, and turn the circuit breaker off at the electrical panel, or remove the fuse. Electric hot water heaters usually have two thermostats located under two access panels -- one near the top of the tank and the other near the bottom. Use a screwdriver to turn the dial to the temperature you desire. Turn your gas-powered heater's dial and check the tap water temperature with a candy or meat thermometer to achieve the correct setting. Your fuel supplier can adjust your water's temperature if your water is heated by your furnace.

Tags: water temperature, your water, water heater, your water heater, adjust your, adjust your water, degrees sufficient

Gym Weight Loss Secrets

Day after day, year after year, people turn to the gym to lose weight. Some seem to think they will get results by simply being in the gym (their workouts are mostly socializing); others diligently follow a rigorous plan to the letter and still do not achieve their goals. Although genetics and diet play key roles in body transformation, there are several secrets--small things that can make or break the effectiveness of your gym workout.

Gain Muscle

Muscle assists in fat burning; the more muscle you have, the easier it will be to burn fat.

Use standard bodybuilding exercises using moderate repetitions (8 -12) per set.

Remember that muscle weighs more than the same volume of fat, so rely more on the mirror than on the scale to check results.

Rearrange Your Cardio

Performing your cardiovascular workout after weight training will burn more fat than doing it first.

Better: Perform aerobic exercise on an empty stomach, first thing in the morning. It's tough to get used to, but hitting the cardio when your body doesn't have fuel (food) to burn will result in extra fat loss.

Increase Intensity

Train harder to burn more calories. Limit rest between weight training exercises to 30 seconds or less, or better, use circuit training instead. Circuit training combines strength training with aerobic conditioning. It is done by performing one set of all of your weight training exercises back to back, not resting until each body part is trained.

Understand Your Goals

Setting goals is important; understanding them is imperative. Set a long-term REACHABLE goal first. Break it down into increments until you understand what you must do to reach your goal daily.

For example, a 1-pound loss is healthy AND reachable, so losing 48 pounds in a year could be your long-term goal. That means four pounds per month, or about one pound a week. Because 3,500 calories represents one pound of body weight, you need to burn an extra 500 calories per day (without adding calories to your diet).

Get Serious

There is no proof that you can mentally change your body. But of the all people you see in the gym, it is always those who are focused and serious who get results. From this day forward tell yourself you are no longer working out; you are training.

Do whatever it takes to focus in on your training. Start by mentally rehearsing the day's workout before you arrive at the gym; prepare yourself mentally to go harder and/or longer than the day before.

If you find yourself socializing, cut yourself off by using an MP3 player or similar device and listening to whatever inspires you to train hard.

Work out with someone who is inspiring or more advanced, or who shares similar goals.

As you train, visualize yourself in the body of someone you want to look like.

Tags: weight training, after year, burn more, more than, training exercises

Become A Certified Coach

Become a Certified Coach

Certified coaching might seem like a relatively new field, but the practice of coaching has been around for ages. The certification side of coaching adds credibility and expertise to what once was a more informal practice. Certification provides guidance and structure to a profession that requires passion. Certification can help you feel more confident when you begin a job search, and it might help you get a leg up on the competition.

Instructions

1. Hire a certified coach for yourself so you can better understand what the profession entails.

2. Research different institutions that offer coaching certification programs. Find the program that best suits your needs, budget, goals, availability and capabilities.

3. Interview a representative from your chosen institution to understand the details of what is required to obtain certification.

4. Enlist in the chosen program. Pay the tuition and fees required for enrollment and order any required reading material.

5. Attend required and voluntary classes.

6. Schedule and prepare for the certification exam once all requirements are met for the program.

7. Pass the exam for the chosen program and become a certified coach.

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Half Ironman Bike Training

Bike your way to a successful half Ironman.

Half Ironman triathlons can make or break a triathlete's career. If the race goes well, the athlete will most likely want to enter another competition. However, if the triathlon is a disappointment, the athlete may not feel the desire to maintain her training regimen and might even quit the sport. Although every triathlon has three components, the biking section of a half Ironman is 56 miles out of the total 70.3 miles of the race. Such a large portion---nearly 80 percent of the total race distance---is crucial to determining athlete success and therefore requires proper training.

Equipment

Safety should be the primary concern for all athletes; therefore, a properly fitted helmet is crucial. Helmets should be free of cracks and replaced after prolonged exposure to the elements. Bicycles utilized in triathlons usually have aerobars (handlebar extensions) to allow a cyclist to lean forward and reduce aerodynamic drag. Cycling clothes are tight fitting to reduce drag and to avoid getting garments caught in gears, pedals or chains.

Cycling Basics

The amount and distance that you ride your bike will depend on your skill level and the amount of time remaining before the half Ironman. In general, a pyramid program is good for anyone who wants to increase both her speed and endurance. A pyramid training program alternates between long (endurance) and short (speed) rides with a day of moderate length and speed in between. Therefore, a 7 day training plan might feature rides in this order: medium, long, medium, short, medium, long, medium. As you progress in your training, you can add interval and hill workouts to replace the medium-length rides.

Intervals and Hills

Interval training is a tool utilized by many athletes because it increases speed and endurance in one workout. Interval training involves riding very quickly for a set amount of time, then dropping to a moderate pace, then repeating the burst of speed. Cycling over a variety of inclines strengthens the leg muscles and prepares athletes for races where the course is not entirely flat. Check the information about your half Ironman and tailor your hill workouts according to the inclines within the course.

Weightlifting

Cycling is a leg workout in itself, but light to moderate weightlifting can increase your power and speed. According to Bicycling magazine, cyclists often have strong quadriceps and calves but weak hamstrings and glutei. Therefore, your workouts should focus on strengthening these muscles with leg curls and deadlifts. Lunges work your primary cycling muscles and the oft-forgotten hamstrings and glutei; therefore, they are the perfect exercise for all-around strengthening. Don't forget to incorporate core (abdominal and lower back) exercises; these help maintain stability while cycling.

Nutrition

Nutrition concepts are easy to overlook in the excitement of preparing for a big event. Fueling before, during and after training is essential to muscle repair and proper caloric intake. Pre-workout meals consisting of complex carbohydrates provide your muscles with readily available energy; a quick bite of fruit during a workout keeps your muscles fed and a post-workout meal balanced with carbohydrates, protein, and a little healthy fat will help you recover quickly. Try to make your daily food intake 60 percent carbohydrates, 20 percent protein, and 20 percent healthy fats.

Tags: half Ironman, amount time, Half Ironman, hamstrings glutei, hill workouts, Interval training

Homemade Night Splint For Plantar Fasciitis

Plantar fasciitis is one of the most common causes of pain in the bottom of the foot. It is the inflammation of a band of tissue called the plantar fascia that connects the heel bone to the toes. Symptoms of plantar fasciitis include burning and throbbing at the arch of the foot or heel that is often worse first thing in the morning. As the tissue limbers up throughout the day, the pain should decrease some, and a night splint will help when you go to bed.

Treatment

Plantar fasciitis is common in sports that involve running, dancing or jumping. It also presents in overweight persons, women who are pregnant, and those who wear shoes without adequate support for the arch.

To treat plantar fasciitis, stretch your plantar fascia by standing in front of a wall with your feet flat on the floor and your arms outstretched so that your hands touch the wall. Lean forward into a wall, putting more stress on the affected foot, until you feel a stretch in your Achilles tendon and calf. Massage the bottom of your foot to loosen the fascia. Roll your foot back and forth on a cold bottle of water to massage the foot and reduce inflammation at the same time, and sleep with a night splint. A night splint keeps the plantar fascia, Achilles tendon, and calf muscles in a gently stretched position so that the plantar fascia does not tighten overnight. Wear the night splint until your symptoms improve.

Homemade night splints

Night splints can be purchased, generally in a store that sells medical supplies, or can be made with common materials. Purchased splints are made from a variety of materials including elastic, Velcro, neoprene, cotton, fiber glass, or plastic. Homemade splints are made from these same materials.

Remember that the goal of a night splint is to place the foot in a flexed position until you feel a gentle stretch along the plantar fascia, by pulling the toes toward the knees. Wrap an elastic band or ace bandage around the foot and shin bone, in such a way to accomplish this. To further stretch the plantar fascia, and help the foot from pointing during the night, place a hard material against the bottom of the foot, before wrapping it with the elastic band or ace bandage. Hard materials include rigid over-the-counter inserts, or a thin piece of hard plastic or fiberglass that can be wrapped into the splint.

Try to make a homemade night splint from a long sock, like a tube sock. For example, take a tube sock and sew two loops on it, one on the sock around the middle of the shin, and the other, at the end of the sock where the toes go. Take a cord, shoestring or strip of cloth or elastic band and thread it through the loop down by the toes. Pull both ends of the band until you feel a stretch along the bottom of the foot, and then anchor it to the loop in the sock at the shin bone. If you prefer another method of securing the cord, use Velcro or some other type of fastener to construct the device.

Prevention

Prevent plantar fasciitis by correcting any biomechanical issues, by stretching the Achilles tendon and calf muscles and by strengthening the arch through exercises like towel curls, marble pickups and toe taps.

Tags: plantar fascia, night splint, Achilles tendon, Achilles tendon calf, bottom foot, elastic band, tendon calf

Hamstring Strengthening Exercises

Strenghthening your hamstrings will result in strong, lean thighs.

Whether you intend to lose inches around your thighs or desire to protect your body against injury, strengthening your hamstrings gives you both results. "Muscle can really burn a lot of calories," says Michael J. Joyner, MD, a Web Md contributor. "When you have more muscle mass, your resting muscles burn more calories." When you strengthen and build the large muscles in your thighs, you force your body to burn many more calories each day.

The Squat

The Squat remains the tried-and-true exercise for working your leg muscles. Be careful to perform this move correctly to avoid knee injury. Stand with your feet hip-width apart. Hold your barbell behind your neck or hold a weight in each hand and rest them gently on your shoulders. Lower your body by bending your knees, as if you were about to sit on an imaginary chair. Do not lower all the way to the ground. Slowly lift yourself to the starting position and keep your knees soft. If you are a beginner, start by performing squats against a wall and without weights. Repeat this exercise for eight to 12 repetitions. Increase your weight as these repetitions become easier.

The Deadlift

Deadlifts maximize your time by not only working your entire leg, but also forcing your core muscles to stabilize your body throughout the move. Stand with your feet shoulder-width apart. Your barbell or handweights should be resting in front of your feet. Bend your knees and reach down to grasp the barbell or handweights. Your arms should be on the outsides of your knees. Keep your arms and back straight as you lift to a standing position. Avoid bouncing at the top of the move.Once you have come to a standing position, lower your barbell or handweights to the ground again by bending your knees. Throughout this move, focus on using your legs and glutes for the lifting and lowering. Perform this exercise eight to 10 times and increase the weight when this grows easy.

The Lunge

When performed correctly, the lunge burns thigh fat and engages your glutes and abs as well. Stand with your feet hip-width apart and your arms at your side. Step your right foot forward and bend so that your right thigh is parallel to the ground and your left knee hovers one inch above the ground. Push with your right heel and lift your body back to the starting position. Take extra precaution to keep your back straight and not allow your knee to move forward of your ankle when you bend. Avoid using your momentum to complete this exercise; focus on your leg muscles slowly lifting and lowering the weight of your body. Repeat with your left leg for a full repetition. Perform eight to 10 repetitions. For an additional challenge, hold 5 to 8-pound handweights as you perform the lunges.

Tags: your body, with your, your knees, your feet, barbell handweights, Stand with

Heath Bar Ideas

Heath bars are one of the most famous forms of commercially available chocolate and toffee sweets with a trademark solid toffee bar in their makeup. This heavy ratio of toffee to chocolate makes Heath bars especially good to cook with and add to other recipes and sweets. Add Heath bars in either large chunks or finely ground dust to a variety of baked goods and sugary items. Add this to my Recipe Box.

Cookies

Create delicious Heath bar cookies by substituting broken-up bits of Heath bar for chocolate chips in any chocolate chip cookie recipe. Either purchase Heath bar baking bits available in many grocery baking sections, or purchase Heath bars and break them up using a butcher's knife and kitchen chopping block. For an added caramel taste that complements Heath bars well, add some baking caramels or caramel sauce (about half as much as the quantity of candy you mixed in, or less).

Topping

Purchase Heath bar baking bits, or break up regular candy bars to create a dessert topping to sprinkle on other confections. This is good for ice cream sundaes and frosted cakes and cupcakes. Go a step further and grind up the Heath bar in a food processor for a coarse dust that you can use to coat homemade goods like fudge balls or freshly cooked doughnuts.

Cheesecake

Spice up a cheesecake with Heath bar pieces by mixing them directly into the batter before baking. This works well with larger pieces of about a half inch square. Also try mixing finely crushed Heath bar into a graham cracker or cookie crust for added flavor. This works well with a caramel-coated cheesecake, since the toffee and caramel tastes are similar.

Fondue

Add Heath bar pieces to chocolate fondue if you like a bit of toffee crunch with your melted chocolate. Either add the heath bar to the melted chocolate just before serving, or keep a jar of finely crushed candy bar pieces next to the fondue pot. Dip each item into chocolate, then into Heath bar pieces, which will stick to the melted chocolate and create a candy coating. This is good with items like pound cake, marshmallows and bananas.

S'Mores

Substitute Heath bars for plain chocolate bars to make an extra-decadent campfire s'more. It may prove to be a little more difficult to eat, due to the added crunch (the chocolate will melt but the toffee will not), but the results are sure to satisfy toffee lovers.

Tags: Heath bars, Heath pieces, melted chocolate, about half, baking bits

Fun Games For A New Year'S Party

There are various fun games for New Year's parties.

New Year's is a time for new beginnings and celebrating with close family and friends. If you're organizing a New Year's Eve party to usher in the new year, an there are a lot of different fun and exciting party games to play to make the night memorable for everyone. Does this Spark an idea?

Charades of the Past

"Charades of the Past" is a fun and spirited game that can commemorate the year that is coming to a close. The only props necessary to play Charades of the Past are magazines and newspapers from the year. Beforehand, sift through the magazines and newspapers to select events that happened that year. This game is a memorable way to close out the ending year and welcome the brand new one.

Flashback

Flashback is a fun New Year's game that requires homemade cards that are decorated with photographs of fun family or friend moments, and major milestones of the past year. This game is similar to the aforementioned game in some ways, but is more child-friendly. A deck can be made that features six major events (such as a trip to an amusement park or zoo or a snow day). Then, pictures can be cut out from greeting cards, magazines and newspapers to symbolize the events. The events can also be symbolized by simple drawings. The images then need to be glued onto colored index cards. The deck is then prepared for a match of the classic game "Memory." It is important to be sure to have two images that are either identical or very similar.

Volley Balloon

Volley balloon is a fun-loving, spirited game for a New Year's party. Individuals of all ages can participate in a game of volley balloon. This game involves the seemingly simple premise of hitting a balloon back and forth. However, the twist is that every player needs to link one of their arms with a partner, which leaves them with merely one hand in which to perform said task. Whichever team is capable of volleying the balloon for the longest period of time becomes the winner. For added trickiness, teams can also attempt to race to a finishing line, all while volleying their balloons. If the balloon at any point hits the ground, the team has to then return to the starting line and start over completely.

Tags: Charades Past, magazines newspapers, This game, game that, spirited game

Highest Dividend Stocks In S&P 500

High yield stocks can provide an investor with a steady stream of income.

Dividend payments are one way companies can share a portion of the company's profits with shareholders. The stocks in the Standard & Poor's -- S&P -- 500 stock index represent the 500 largest U.S. companies. The total return from stock investing involves both share price appreciation and dividend earnings. Some investors prefer high-yield, dividend-paying stocks to earn the majority of the investment return as dividends.

Stock Dividend Yield Considerations

The current dividend yield of a stock is valid for just a moment in time. As the stock share price goes up, the yield will decline; if the stock price falls, the current yield will increase. But the current dividend rate of a stock is not guaranteed. A company can elect to increase, decrease or eliminate the dividend at any time. Investors looking for high-yield stocks should study the dividend history and company dividend policy of any stocks considered for investment.

S&P 500 Dividend Facts

As of late April 2011, 338 of the 500 S&P 500 stocks were making regular dividend payments. The average dividend yield for all 500 stocks was 1.73 percent. The average yield of the stock that was paying dividends and not including the zero-dividend stocks was 2.23 percent. The data used to calculate the yield for each S&P 500 stock used the current share price and the projected dividend payout for the next 12 months.

Highest Dividend Yield Stocks

On the effective date of this data in late April 2011, the highest-dividend stock in the S&P 500 was Frontier Communications, yielding 9.36 percent. The rest of the top five stocks and their yields were:

Windstream: 7.97 percent.

Century Link: 7.36 percent.

Altria: 6.17 percent.

Reynolds American: 6.08 percent.

The top three yielding stocks are all domestic telephone service companies; numbers four and five are cigarette companies.

Other Dividend Stocks

Of the 500 stocks in the S&P 500, on the date of this data, 22 stocks had yields of more than 5 percent. Most of these companies were utility stocks such as telephone or power companies. Well-known names with high-dividend yields included AT&T at 5.7 percent, Verizon Communications at 5.37 percent, Merck at 4.43 percent and H.J. Heinz at 3.87 percent. Of the 388 dividend-paying stocks, 82 had listed dividend yields of less than 1 percent.

Tags: share price, April 2011, current dividend, date this, date this data

Grants From Endo Pharmaceuticals

Endo Pharmaceuticals offers grants to research institutions as well as local communities.

Endo pharmaceuticals, like many publicly run charities, offers philanthropic gifts to individuals and organizations that share their company's goals. 501(c)(3) organizations that apply and meet the proper criteria for receiving a grant from Endo Pharmaceuticals can receive a charitable gift from the corporation. Examples of groups that have received gifts from Endo Pharmaceuticals include the Children's Hospital of Philadelphia, which in 2009 received funding for homeless health care and children with complex health needs. Research grants went to The Arthritis Foundation and The Cancer Research Institute.

Research and Fellowship Grants

Endo Pharmaceuticals gives to research institutes and fellowship programs where clinical research is being done in areas that are connected to Endo Pharmaceuticals' therapeutic focus. This includes pain, cancer for bladders and prostrates, acromegaly--a hormonal imbalance in the middle-aged--hypogonadism and central precocious puberty.

Requests made to the company can take up to 10 weeks to process. Endo Pharmaceuticals prefers giving for activities that have a direct impact rather than for events and general operations. They also note that organizations should consider any gift a one-time event and not plan on sustained giving by the company.

To apply for an education grant you will need to provide information including IRS Form-W9 with the group's taxpayer identification number or a social security number.

Local Communities

Endo Pharmaceuticals also supports local organizations that help to promote healthy lifestyles. Local groups that help enrich the lives of children in the Endo's local community are also welcome to submit proposals for a charitable contribution. National groups such as those focused on humanitarian efforts also fall into this category.

For local organizations seeking a corporate gift you can register and apply on line at the Endo Pharmaceuticals web site. Applicants will need to provide information on their program or event. If its an event applicants are asked to provide all sponsorship levels. Only online applications are accepted.

Endo Pharmaceuticals has locations in Chads Ford, PA; Westbury, NY and Cranbury, NJ. Organizations in these regions are most likely to be considered local.

Ineligible Groups

Groups heavily associated with politics are not eligible. Religious groups, international organizations, labor unions and individuals aren't supported, as well as medical education groups and sports teams. Those mailing, faxing or delivering requests will not be considered for contributions.

Tags: Endo Pharmaceuticals, organizations that, Endo Pharmaceuticals, from Endo, groups that, local organizations

Figure Skater Stay In Shape

Cardio

A skater does cardio besides skating for two reasons. First of all, it helps to build stamina, which is imperative to completing an intense skating program. Secondly, it can help with speed and agility. Jumping rope or doing standing jumps, or plyometrics, is great cardio for a figure skater. Other popular forms of exercise are swimming, biking and jogging.

Stretching

To do splits, spirals and extensions on the ice, you have to be pretty flexible. That makes it especially important for a figure skater to stretch before and after each cardio session to keep muscles loose. Common stretches are the butterfly stretch, where the skater sits on the ground with knees bent and feet together and gently pushes down on the inner thighs; and the quadriceps stretch, where the skater stands tall and uses the right hand to lift the right leg behind her body with the knee bent then repeats the stretch with the other leg. However, any stretches that work the leg, core or arm muscles are helpful. Some skaters participate in yoga, Pilates or ballet for further benefit.

Strength Training

A figure skater doesn't do a lot of heavy weight lifting since she wants her body to remain lean, but that doesn't mean that she cuts out strengthening exercises, such as leg lifts. In this exercise, the skater lies on her side with both legs straight, not tilted at the hips. Then she lifts the still-straight top leg towards the ceiling, performing four sets of eight before switching to the other side.

Skating

When skating season is in full swing, between the months of July and December, a figure skater does little to train except spend time on the ice. She repeats elements until she masters them and runs through her routines over and over as she works with her coaches and choreographers. During the beginning weeks of the heavy training period, a skater will do one or two days of cardio and balance that with three days on the ice, eventually building up to six or seven days on the ice with no outside cardio. At this point, the rigorous on-ice workouts alone will be plenty of exercise to keep the skater in shape.

Tags: figure skater, skater does, stretch where, stretch where skater, where skater

Apply For Florida Food Stamps

Food Stamps (old school)

Times are hard, and almost everyone is struggling. There is help available if you live in the Sunshine State, and you cannot afford to feed your family. Fortunately, you can apply for Florida food stamps stamps entirely online. Follow these simple steps to apply for Florida food stamps.

Instructions

1. The first thing you will need to do to is to glance over the rules of Florida food stamps to find out if you meet minimum eligibility guidelines. Even if you are unsure about your qualifications you should apply anyway. If you wish, you can use the online food stamp eligibility tool to see if you may qualify, if you don't know do this I have written an article titled "Find Out if You May Be Eligible for Food Stamps Online;" it can be found in the "Resources" section below. There is also a link to the requirements at the end of this article.

2. Next, you will need to know that there is no longer a walk in office to apply for Florida food stamps. The Department of Children and Families have decided that it would be more time efficient to have all Florida food stamps applicants apply online. There is a link to the online application at the end of this article.

3. Once you complete the application you will be sent an email confirmation from the Department of Children and Families. Keep this confirmation until your application has been approved or denied - this is your proof that you have applied for Florida food stamps.

4. If the Department of Children and Families deems you eligible for Florida food stamps, you may be able to get expedited food stamps within a couple of days. Otherwise, you will be notified of your status in less than thirty days.

5. If you are eligible for Florida food stamps, you will get a letter in the mail. Your food stamps will be dispersed to you on a debit card which will be sent to you in a timely manner. That "debit" card is called an EBT card (electronic benefits transfer), and your Florida food stamps will be loaded onto the ebt card once a month. If you are denied, you will receive a letter that explains why you were not eligible, or you will get a request for more information.

6. Feeding your family nutritious meals is much more important than pride. Keep your head held up high, and know that everyone needs help sometime.

Tags: Florida food stamps, Florida food, food stamps, food stamps, apply Florida, apply Florida food

Hatco Booster Heater Troubleshooting

Hatco booster heaters provide an effective way to boost the temperature of water for dishwashing in the food service industry. They are built to offer many years of reliable service, but if problems arise, these troubleshooting instructions may assist you in resolving them prior to calling for service on a unit. The instructions assume that the unit has been properly installed and that water is being supplied at the correct temperature, flow rate and pressure. Does this Spark an idea?

Insufficient Water

If the water reaches 180 degrees Farenheit, but does not last through the entire dishwashing operation, first check the incoming water temperature to see whether it is too low, and increase the water temperature to between 110 and 140 degrees F if necessary. Next, check to see whether the incoming water pressure is too low. If needed, increase the pressure to accommodate the booster heater demand. Also, check the flow pressure to see whether it is set too high and, if necessary, reset the flow pressure to 20 PSI. The installed booster heater should not be undersized for the specific application and the voltage must be adequate to power the unit.

Low Water Temperature

If the booster heater does not heat or delivers low-temperature water from 120 to 150 degrees F, check the elements in the unit. Avoid energizing the unit without water in it, as this will cause the heating elements to burn out. Replace the elements if necessary. Check the fuse or circuit breaker and the fuse if it has burned out, or reset the circuit breaker if it has been tripped. Ensure that the temperature setting is working properly and set it to correct temperature. Check the high-limit switch to see whether it has been tripped. Reset the switch if necessary. If the switch continues to trip, have the unit repaired by an authorized service agent.

Improper Water Temperature at the Dishwasher

If water at the dishwasher itself is not at the proper temperature, check the temperature of the water to see whether its gauge is working properly. If the gauge is faulty, have it replaced. Check the thermostat to see whether it is set to low and adjust it accordingly. Ensure that the booster heater is not more than five feet away from the dishwasher. If it is, wrap the pipe from the booster heater to the dishwasher with thermal insulation.

Frequent Heating Element Failure

If you are having problems with the heating elements burning out frequently, first make sure that the tank of the booster heater is full of water at all times. Do not energize the tank when it's empty, as this will burn out the elements. Also, check the low-water cutoff system to ensure that it is working properly. Lime buildup can also contribute to elements burning out. Examine the tank for lime buildup and clean and delime the tank regularly. Consider installing a water softener or phosphate-treatment system to reduce calcium and other minerals in the water.

Dripping or Open Relief Valve

A dripping or open relief valve is caused by excessive pressure in the unit. Have a pressure-reducing valve installed to decrease water pressure to the booster tank. If one has already been installed, examine the pressure-reducing valve for proper operation and have it cleared if it is blocked. Examine the high-pressure bypass for proper operation. Have it replaced, if necessary. Check the thermostat to see whether it is set too high or is sticking. Then reset the thermostat to the proper temperature or replace the thermostat if it has failed.

Temperature-Limit Tripping

If the high temperature limit trips, check to see whether the temperature limit is set too low. If the district feeder does not overheat, have the height limit safety switch replaced. Check the setting of the thermostat to see whether it is too high. Adjust the thermostat to the proper temperature of necessary. Ensure that the incoming water temperature is not too high.

Tags: booster heater, incoming water, proper temperature, thermostat whether, whether high, working properly, Also check

Hawaii Running Clubs

Hawaii offers runners the right environment.

The temperate year around climate of the Hawaiian Islands provides the setting for outdoor activities including running clubs. These clubs offer casual and serious runners the opportunity to meet, train and enter races with other athletes. Due to Hawaii being a state composed of several islands, different clubs have emerged on each island, each with its own distinct characteristics.

Mid-Pacific Road Runners Club

Home to Mid-Pacific.

Based on the island of Oahu in Hawaii's capital city of Honolulu, this club organizes and operates over 20 races per year. They produce a quarterly newsletter with reports on the races including the results. Club members volunteer at the races as part of belonging to this running club.

Valley Isle Road Runners

Valley Isle serves the residents of the island of Maui.

Located on the island of Maui, this nonprofit organization is home to over 700 members. Founded in 1970, they sponsor over 15 events each year and sponsor an active youth program. Their programs serve runners of all talents, from beginners to the elite athlete.

Big Island Road Runners

This running club derives its name from its location on the island of Hawaii, known as the Big Island due to the fact it is the largest island in the Hawaiian chain. Like other running clubs, they sponsor a series of races. One particular race is the Hilo to Volcano Ultra Marathon and Relay covering 31.1 miles. The race goes from the small town of Hilo on the east side of the island to Volcano Village located at an elevation of 4,000 feet.

Team Jet Hawaii

This club is a registered US Triathlon Club which features swim, run and bike components. Its mission promotes a healthy lifestyle and training for athletes of all levels and abilities. Located in Honolulu, it was founded by Chet "the Jet" Blanton, an athlete with 45 marathons to his credit. The specialty of this club is training and participating in triathlons.

Tags: Road Runners, island Maui, running club, running clubs, they sponsor, Valley Isle

Florida Food Stamp Program Application

The South Florida Sun-Sentinel reports that 2.5 million residents of the Sunshine State received food stamps as of March 2010. The Florida Food Assistance Program helps needy families pay for food when they cannot afford it. The Florida Department of Children and Families administers the program to to make sure Florida families get the food they need, regardless of financial circumstances.

Qualifications

You must meet certain income limits to qualify for food assistance in Florida. A recent change made by the federal government allows Florida to issue benefits to more families. According to Access Florida, you can now qualify if you gross less than 200 percent of the federal poverty level. You must be a U.S. citizen or a legal alien meeting certain requirements, such as refugee status or military service. In addition, you may be asked to submit to a work-training program or work at a job for an average of 20 hours per week to maintain benefits. You may be exempt from a work requirement if you are over 60 years old, pregnant, caring for a dependent child or disabled. If your income falls above 200 percent of the federal poverty level, you can offset some of it through deductions. You can reduce your income to account for expenses like rent, utilities and medical care. You can also deduct 20 percent of your gross income to help you qualify.

Pre-screening

The Access Florida website offers a pre-screening tool that can help you determine whether you potentially qualify for the Florida Food Assistance Program. The pre-screening tool asks questions about your income, resources and work history to determine whether you qualify for food stamps, cash assistance, Medicaid and other benefits. You can also call 866-762-2237 to ask about eligibility requirements, or visit your local office to submit an application in person.

What You Need

In addition to a completed application, you must also present the Social Security numbers of each member of your household to qualify. You may be asked to provide proof of your income and work history to process your application. While you can start an application with as little as your name, address and signature, providing as much information as possible makes processing your application faster.

Time

Apply as soon as possible if you believe you may qualify for Florida food assistance. It takes between seven and 30 days for you to receive food stamps once you submit your completed application. You can start your application online with only your name, address and electronic signature. This is important because your benefits start the day you start your application if you are approved. In cases of extreme emergency, you may receive benefits in less than seven days.

Tags: your application, your income, Florida Food, food stamps, your name address, Access Florida

Hotels On I75 Near Belleview Florida

Several hotels line busy I-75 near the city of Belleview.

Interstate 75 is a major 1,786-mile highway that connects six states from Florida to Michigan. The Belleview area of central Florida is conveniently located to many attractions ranging from the Florida Horse Park, where the U.S. Olympic Equestrian Team trains, to reasonable driving distance from Disney World and Universal Studios. Several hotels are located right off of this major highway near the city of Belleview and provide a number of amenities to soothe the weary traveler.

Sleep Inn and Suites Ocala

The Sleep Inn and Suites Ocala, located at a major exit on I-75, offers 74 non-smoking rooms with queen or king-size beds. This pet-friendly hotels offers a variety of free amenities such as continental breakfast, wireless Internet, local calls, USA Today newspapers, parking and coffee, as well as an on-site fitness center with an outdoor heated pool.

Sleep Inn and Suites Ocala

13600 SW 17th Court

Ocala, FL 34473

352-347-8383

sleepinn.com

Hampton Inn and Suites Ocala-Belleview

Hampton Inn offers king-size beds with fresh linens and duvet covers.

The Hampton Inn and Suites Ocala-Belleview offers 109 rooms with king or queen-size beds. Each guest receives a complimentary hot breakfast, newspaper and high-speed Internet in rooms that pamper the tired traveler with small touches like blackout curtains and soft mattresses.

Hampton Inn and Suites Ocala-Belleview

2075 SW Highway 484

Ocala, FL‎ 34474

352-347-1600‎

hamptoninn.hilton.com

Microtel Inn and Suites Ocala

Microtel Ocala offers an outdoor swimming pool with a picnic area.

The Microtel Inn and Suites Ocala, located at a major exit on I-75, offers standard rooms with queen-size beds. Amenities include satellite television, wireless Internet, free local and long-distance phone calls, and a continental breakfast. This pet-friendly hotel also provides an outdoor swimming pool with a picnic area.

Microtel Inn and Suites Ocala

1770 S.W. 134th Street

Ocala, FL‎ 34473

352-307-1166‎

microtelinn.com

Tags: Suites Ocala, Hampton Suites, Hampton Suites Ocala-Belleview, Microtel Suites, Microtel Suites Ocala

Hotels Near 4560 Overseas Highway In Marathon Florida

Many hotels can be found in Marathon

Marathon is a city in the middle of the Florida Keys. The Overseas Highway is the main road in the Keys that runs from east to west. Marathon is a popular tourist area because of recreational opportunities such as boating, swimming and snorkeling. The result is a host of hotels located within the Marathon city limits.

Blackfin Resort & Marina

The Blackfin Resort & Marina is in the heart of Marathon and located along the Gulf of Mexico. The Surrounded by tropical trees and flowers, the Blackfin has a swimming pool and a private beach where guests can snorkel or paddle around in a kayak. Its room vary in size from one-bedroom units to apartments that can accommodate up to six people. In-room amenities include coffee, air conditioning, direct dial phones, wireless Internet access, cable TV and refrigerators. Outside the rooms are barbecues and picnic tables. The hotel has a freshwater pool that overlooks its marina, which has boat ramps and boat slips that can accommodate boats up to 40 feet. The Blackfin's Hurricane Grille features seafood cuisine and offers live music each evening.

Blackfin Resort & Marina

4650 Overseas Hwy.

Marathon, FL 33050

305-743-2393

blackfinresort.com

Banana Bay Resort & Marina

Banana Bay Resort & Marina encompasses 10 acres and has 61 luxury guests rooms. The hotel has a poolside Tiki bar that serves light food, a large heated swimming pool, two grass tennis courts, an outdoor whirlpool, two horseshoe pits and barbecue grills. Additional features include a conference rooms with catering, a gazebo, a boat ramp and a beach where guests can sunbath, swim and snorkel. Motor boats, pontoons, wave runners and kayaks are all available for rent. Its rooms come with air conditioning, ceiling fans, cable TV, refrigerators, irons and ironing boards. The front desk will help guests book passage on fishing charters.

Banana Bay Resort & Marina

4590 Overseas Highway

Marathon, FL 33050

305-743-3500

bananabay.com

Tranquility Bay Beach House Resort

The Tranquility Bay Beach House Resort is a luxury establishment with two-and three-bedroom beach houses. These units have porches overlooking the water and come with two baths and fully equipped kitchens. Additional amenities include flat-screen TVs, premium cable TV stations handmade furniture, plush linens, wireless Internet access, laundry rooms and daily maid service. The hotel, which is on 12-acre property along the Gulf of Mexico, has a fine dining restaurant, two separate beach areas, tropical gardens, two swimming pools and two Tiki hut bars. The hotel has a fishing director who helps guests plan fishing trips.

Tranquility Bay Beach House Resort

2600 Overseas Highway

Marathon, FL 33050

305-289-0888

tranquilitybay.com

Tags: Resort Marina, Overseas Highway, Banana Resort, Banana Resort Marina, Beach House, Beach House Resort, Blackfin Resort

Become A Certified Athletic Coach

Tools of the trade

An athletic coach is responsible for coaching or guiding an athletic team, including men's and women's baseball, basketball, football, golf, soccer, track, swimming, tennis, volleyball and wrestling. Because most coaches have played their respective sport at some level, they have extensive knowledge of the way the game is played, its strategies, rules and regulations. Requirements for becoming a certified athletic coach vary by individual state and specific type of certification.

Instructions

1. Be familiar with the coaching profession. Coaches instruct and manage amateur and professional athletes in the basic skills of individual and team sports. Practice and training sessions are held to improve the individual's form, technique, stamina, and ability. Coaches are responsible for encouraging athletes to have a competitive spirit, good sportsmanship, and effective teamwork. Before a game, coaches may determine game strategies and specific plays by observing the opposing team.

2. Determine your level of coaching. High school coaches are primarily school teachers who supplement their income by working part time as a coach. Coaching in college is usually considered a full-time position, which often requires traveling to college games, scouting and signing up prospective players. Very often, colleges hire coaches who have varsity or professional playing experience.

3. Have the proper educational levels. Head coaches at public high schools and college coaches typically have a bachelor's degree. There are degreed programs which are specifically related to coaching which focus on physical education, physiology, sports medicine, and nutrition.

4. Learn about the certification process. Becoming a certified athletic coach includes taking courses related to safety, sports equipment, athletic training and rules of popular team sports. Most high school coaches need to meet the state requirements for certification to become head coach. However, this may not be required in private schools. Certification may be also required in college. Certifying requirements vary by state, but usually include being 18 years old and certified in CPR by the American Heart Association or American Red Cross.

5. Check certification requirements in your state. If you are considering a career as an athletic coach, verify the certification requirements in your state before making a decision that could affect your educational curriculum.

6. Take appropriate classes. Becoming a certified athletic coach includes completing semester hours in the care and prevention of athletic injuries, the dangers of drug use, including performance enhancing drugs, and coaching a specific sport.

7. Apply to the state for certification. You need to apply to your respective state for certification. This will include a processing fee and verification of all completed courses including official transcripts and copies of certificates. After a period of time, your certification for athletic coaching also must be renewed.

Tags: athletic coach, athletic coach, athletic coach includes, Becoming certified, certification requirements, certification requirements your, certified athletic

Guide To The Breitling Navitimer

The Navitimer is an aviator chronograph that has been manufactured by the Swiss manufacturer Breitling SA since the 1940s. Its features include a slide-rule and a 12-hour timekeeping bezel. After you operate the Navitimer a few times, it is fairly easy to do. Does this Spark an idea?

Set the Watch Date

Twist the crown on the right-hand side of the Navitimer watch casing counter-clockwise until it pops free. Pull the crown out to the first notch. Twist the knob clockwise to adjust the date. Push the crown back in and twist it clockwise to lock it.

Set the Watch Time

Twist the crown on the right-hand side of the Navitimer watch casing counter-clockwise until it pops free. Pull the crown out to the second notch. Twist the knob clockwise and counter-clockwise to move the hour and minute hands and adjust the time. Push the crown back in and twist it clockwise to lock it.

Calculate the Rate of Descent/Ascent

To work out your rate of ascent or descent, you need to know the elevation change and the time period. For example, changing 6900 feet in 15 minutes. Set the change in elevation (in this case 6900) on the white disc opposite the time period (in this case 15). Opposite 10 (the unit index) on the black disc you can read the rate of ascent/descent on the white disc, in this case 460 feet per minute.

Divide with the Navitimer

To divide on the Navitimer, set the quantity to be divided on the white disc, opposite the number you are dividing by on the black disc. Opposite the unit index (the number 10 on the black disc) read the answer on the white disc.

Multiply with the Navitimer

Set the number by which the other will be multiplied (multiplier) on the white disc opposite the unit index. Read the answer from the white disc opposite the number being multiplied on the black disc.

Tags: white disc, black disc, white disc opposite, this case, unit index, ascent descent

Become A Better Wide Receiver

An offense simply cannot score without one talented receiver: a player who can spread the field, shake defenders and make big plays when his offense needs him. The difference between a good and great wide receiver is more than you may think. You may be aware of aspects of your game which need improvement. Through exercise and drills, you can become the ultimate offensive weapon.

Instructions

1. Begin by improving your hands. Simply put, if you can't catch the football, you can't play wide receiver. There are numerous drills you can do in order to improve catching ability. Have somebody throw you passes at the numbers as well as both above and below your waist. Work on coming back to catch short passes and extending your body for deep balls which seem to be out of your grasp. Participate in the infamous “Tip Drill” so you can make a play for a ball that has been deflected by a wide receiver. You should catch a total of at least 500 balls every day during practices and drills. A good receiver should be able to catch anything and everything within arms-length.

2. Increase both mental and physical toughness. A wide receiver must be able to fully concentrate on the ball when preparing to make a catch. He needs to be a machine out on the field, extending his hands and catching the ball as if it were apart of his DNA. A receiver must also be ready and willing to take the hit from a linebacker or defensive back without wavering. Wide receivers get beat up during a football game, especially receivers who run routes over the middle. Take part in contact drills in order to toughen your body up and get your mind prepared for the game. You don't want to short-arm a possible catch during a big game because you're afraid of getting hit.

3. Spend plenty of time at the gym. A wide receiver must be strong throughout his entire body. Use squats, leg curls, quad lifts and running exercises to increase leg strength for speed. A wide receiver must be able to burn defensive backs, especially for a deep ball. He must also have a strong upper body so he can absorb hits from oncoming defenders.

4. Read the play book and practice running routes properly. If you and your quarterback are not on the same page during a play, it could lead to a costly incompletion or interception. You need to practice running routes daily, even on the simplest of route such as a curl pattern. A wide receiver should know his routes so well he could run them perfectly in his sleep.

5. Learn block linebackers and defensive backs. Many wide receivers believe that the play is over once the ball has been thrown to somebody else. That isn't the case at all. A wide receiver that can throw a block down field can be invaluable to a running back or fellow receiver (just ask Hines Ward). The techniques you use for blocking will be based upon your size and athletic ability. Nevertheless, you should take part in blocking drills at least twice per week.

6. Increase agility and your ability to juke out defensive backs. There will come a time when simply cannot break free from a defensive back. Speed alone may not do the trick. Use an agility ladder and other such drills to increase your ability to fake out defenders. Practice head and body fakes so that you can get around a safety and break free for a long pass. These moves can easily create scoring opportunities for your offense.

Tags: receiver must, wide receiver, wide receiver, defensive backs, receiver should

How Many Bones Do We Have In Our Foot

How Many Bones Do We Have in Our Foot?

The human foot must sustain not only our weight, but also absorb the shock of each step we take. The foot also helps propel us as we walk and run. Such an important part of the body requires many points of movement, and therefore, many small bones. Almost 25 percent of the bones in our body are in our feet, along with more than 100 muscles, tendons that attach muscle to bone and ligaments that connect bone to bone. Refer to Reference 1 to see the specific bones described below.

Heel

The heel is made up of two major bones. The talus (2) connects the foot to the two lower leg bones (tibia and fibula) and allows the ankle to move up and down. Under the talus is the calcaneus (1) or the "heel bone." Because this bone supports the body's weight, it is necessarily the foot's biggest bone.

Mid-Foot

The middle area of the foot is composed of five bones. The navicular (3) bone is nearest the calcaneus and is rectangularly shaped. On the inside of the arch is the medial cuneiform (4), and working outward toward the lateral side of the foot is intermediate cuneiform (5), the smallest of the mid-foot bones. Next is the lateral cuneiform (6) with the cuboid (7), the largest mid-foot bone, on the side opposite the arch.

Long Bones

The long bones of the foot are the first metatarsal (8) on the arch or big toe side of the foot. Beside that is the second metatarsal (9), then the third metatarsal (10), the fourth metatarsal (11) and the fifth metatarsal (12) on the little toe side.

Toe Bones

The big toe consists of two bones: the proximal phalanx of the great toe (13) nearest the first metatarsal, and the distal phalanx of the great toe (14). The next toe, or second toe, contains three bones: the proximal phalanx of the second toe (15), the middle phalanx of the second toe (16), and the distal phalanx of the second toe (17). The third, fourth and fifth toes also contain three similarly named bones each.

Totals

There are 26 bones in each foot if we do not count the two tiny round sesamoid bones found in the tendon beneath the first metatarsal. We have 33 joints in each foot and ankle, myriad blood vessels and nerves throughout and a large cushion of fat under the calcaneus.

Tags: first metatarsal, phalanx second, bones each, Bones Have, Bones Have Foot

Become An Errand Runner

Work as an errand runner for one or several clients.

If you've got a knack for organization, planning, and getting things done in a timely manner, consider working as an errand runner. It may not be the most glamorous job, but if you can land enough clients in your area, it's possible to make a decent wage while you help out those in need. Unlike a personal assistant, you'll have the opportunity to work for high-profile individuals, businesses small and large, and even the elderly who cannot get around on their own. More importantly, you'll earn the trust of those who might extend other opportunities to you in the future.

Instructions

1. Make a list of errands that you enjoy completing and those that come easy to you. Consider that these are the ones you'll want to build your errand-running service around. So, for instance, if you're good with pets and bad with household tasks, list pet sitting and dog walking but leave out grocery shopping and dry cleaning.

2. Create business cards or a Web page that lists the services you specialize in as well as your contact information. Simply telling people you're an errand runner isn't enough. You'll be taken seriously if you treat your job like a business rather than a hobby.

3. Hand out flyers or business cards in the places where the people you'll serve are likely to see them. For instance, grocery stores, schools, and some restaurants often have bulletin boards for community updates. Moms, senior citizens, and busy professionals will likely see your flyers and want more information.

4. Set your rates so that you get paid for your services and are also reimbursed for any costs, including travel. If there are other errand runners in your area, find out what they charge so that you can set a competitive rate.

5. Ask for referrals once you land your first client. Both companies and individuals in need will likely know at least one other person who could use a good errand runner. Since word of mouth will likely be one of your best marketing tools, keep in touch with your clients even if they aren't currently using your services.

6. Maintain a list of references you can use just in case anyone wants to check your background or integrity. In the event that you are asked to run errands pertaining to sensitive or confidential matters, you'll want to prove that you are trustworthy.

Tags: errand runner, will likely, business cards, likely your, will likely your, your area

Homemade Energy Supplements

Homemade Energy Supplements

When we get sleepy, our tendency is to reach for the nearest cup of coffee or can of Red Bull to get us through the next several hours. The problem with that is after three hours and until these substances are completely out of our systems, we will be more dependent on these chemical methods of improving our energy. Natural homemade energy supplements may help your energy without as much chemical dependency.

Vitamins

There are some essential vitamins and minerals that can help boost your energy when taken on a daily basis. You can mix these vitamins and herbs into some fruit juice with a blender (or a pill crusher and then a blender) if you want to take it all in one drink. You may also just take all the vitamins and herbs separately as per your preference.

The B-complex vitamins can improve the production of your red blood cells, which will deliver oxygen more effectively throughout your body. Vitamin C repairs damaged cellular structure and can improve fatigue. Low blood pressure can be aided by vitamin E, which will improve your body's ability to use your oxygen supply. Take a B-complex vitamin with at least 400 micrograms of folic acid, 50 micrograms of vitamin B12, 60 micrograms of biotic, and at least 50 milligrams of all the other B vitamins. Take 1,000 milligrams of vitamin C three times per day when experiencing fatigue. Take a vitamin E supplement with 400 international units twice a day.

Herbal Remedies

There are a few herbal remedies to add to your homemade supplement. Try both Panax and Siberian ginseng which can bring you energy and help to prevent fatigue. Supplementation with the herb horsetail can improve your muscle strength due to the presence of silica in the herb. An herb often used in Chinese medicine called schisandra can improve both stamina and energy. Do not use schisandra if you have epilepsy or intracranial pressure in the skull. Use a 200 milligram capsule of Panax ginseng and a 400 milligram capsule of Siberian ginseng once a day. Take 10 drops of a horsetail tincture in some liquid each day for a two-week period. You can take 2 milliliters of the tincture of schisandra fruit three times a day as well. Other herbs that may be helpful for your energy are ginger, goldenseal, spirulina, hawthorn berries and ginkgo biloba.

Other Thoughts

There are many other things you can do at home to improve your energy. A healthy diet full of fruits, vegetables, whole grains and beans may be the best homemade energy supplement that you can take. Try this diet for about a month and see if your energy improves. Often recommended but infrequently followed, sleep for at least eight hours a night to ensure that your body is getting proper rest. To make sure your sleep is of the highest quality, do not drink alcohol or caffeine or eat rich and fatty foods right before sleeping. Thirty minutes of exercise per day will also help to improve your sleep quality. All the energy supplements in the world cannot replace positive habits of health and routine around the house.

Tags: your energy, improve your, your body, energy supplements, Homemade Energy, milligram capsule, Siberian ginseng

Gerbils Vs Hamsters Which Is Easier To Handle

Both hamsters and gerbils can be tamed if handled on a regular basis.

When deciding which type of pet is right for you, there are many factors to consider. Not all small animals have the same type of temperament, and when choosing between similar types of pets, such as hamsters vs. gerbils, the question of which is easier to handle can be an important determining factor.

Gerbils As Pets

Gerbils are small, desert-dwelling rodents that are known for their intelligence and friendly nature. They are social animals that live in pairs and are easily tamed, provided that they are handled regularly at a young age.

Handling Gerbils

Unlike most rodents, gerbils are active during the day. Like most rodents, however, gerbils require time and patience to train, but are less likely to nip if they are handled gently. Offering a gerbil a small treat and gently placing your hand under its body and gently lifting it up is the best way to handle it, and over time, your gerbil will become accustomed to your smell and to being held.

Hamsters As Pets

Hamsters are small rodents that are tailless and nocturnal. They prefer to be solitary, although they can be housed with other hamsters, provided that they are introduced to each other when they are young. Hamsters can be tamed, but taming them requires time and patience.

Handling Hamsters

Because hamsters are nocturnal, they can become irritable and frightened if awakened during the day, which can cause them to nip when their owners attempt to hold them. Hamsters are not naturally as social or friendly as some other types of rodents, which can also make handling them slightly more difficult. It is best to attempt to handle them in the evening and at night, and to offer small treats first until they become accustomed to you, before attempting to gently scoop them up in the palm of your hand.

Considerations

When considering the question of whether hamsters or gerbils are easier to handle, it is important to remember that although gerbils are generally considered to be easier to handle, they are also require frequent social interaction. Hamsters, on the other hand, while more difficult to handle, are generally self-sufficient and may be a better choice for pet owners who do not have the time to provide social interaction for their pet on a daily basis.

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Build Cardio Stamina When You Have Asthma

Having asthma doesn't mean giving up on building cardio endurance. In fact, some people with asthma find that they can do normal cardio exercises with very little risk of asthmatic symptoms. In other cases, you can make some simple changes in your exercise routine to lessen the impact of cardio on your asthma.

Instructions

1. Set aside some time at least four times a week to work on your cardio fitness. Buy a treadmill, join a gym or set up a schedule to walk with a partner.

2. Talk to your doctor about taking medication before exercise sessions. This is not always necessary, but some asthmatics need to pre-empt attacks before exercising. Also ask your doctor about when you should use a rescue inhaler while exercising.

3. A good warm-up is essential. Start slowly and then gradually move to a more intense level of exercise. For example, if you are jogging, do not begin by sprinting for 2 minutes. Instead, begin with a slow jog for nearly 5 minutes.

4. Increase your exercise intensity very slowly. If you use a treadmill, increase your speed by 0.1 mph every minute. This will help your body get used to the pace gradually, which can minimize your chances of an asthma attack.

5. If you feel out of breath during a workout, slow down. Do not increase your workout intensity until you are sure that your lungs are ready.

6. At the end of an exercise session, engage in a cool-down routine.

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Improve Reading Through Physical Education

Physical education isn't just about learning to play sports.

Physical education is more than just learning new sports and getting in shape. Educators can use physical education courses and lessons to teach children about the important of living an overall healthy lifestyle. Reading and writing lessons can be incorporated into physical education to teach children valuable life lessons about healthy living, while helping to improve their reading skills.

Instructions

1. Incorporate reading assignments into physical education classes. Simple assignments, such as word searches with fitness or sports terminology, or more challenging assignments, such as reading and analyzing articles about fitness and nutrition, can help improve reading skills.

2. In addition to playing sports, teach children about new sports with reading lessons. Many children have an interest in learning more about sports. Take advantage of this by using books and articles about sports as reading assignments.

3. Ask the children to write. Writing and reading each other's work can help improve reading skills. Students can track their progress in a particular sport through journaling, write about what they like or don't like about an activity or make a list of their fitness strengths and goals.

4. Have example assignments for the children to reference. Reading through an example can help improve reading and writing skills. For example, if you ask the children to write a short essay about healthy food options, provide them with an original example to help them understand what's expected of them and to demonstrate essay format.

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How Does Runner'S Trots Occur

How Does Runner's Trots Occur?

What is It?

It's estimated that between 20 to 50 percent of long distance runners have experienced diarrhea on the run, or the runner's trots. In actuality, the symptoms range from cramping, nausea and flatulence, to diarrhea and the compulsory need to defecate either during or after strenuous exercise. On the bright side, running is good for maintaining a regular bowel, and runners enjoy a decreased incidence of colon cancer. Still, the condition is less than desirable and, though it might not be totally eliminated, the frequency and severity of runner's trots can reduced with understanding how it occurs.

How Does it Occur?

Running, especially the long distances associated with cross country and marathons, is a vigorous activity that puts a tremendous deal of strain on the body. Just as respiration will increase to put more oxygen in the blood, the blood itself will tend to be diverted to the muscles and away from nonessential areas such as the digestive system. It's believed blood flow to the GI tract can sink by as much as 80 percent during long distance runs. This deprivation can irritate the lining of the gut, producing symptoms of the trots. Dehydration and depletion of blood sugar over time only exacerbate the condition. It's also speculated that the constant up and down movement of running stirs the bowels, and with reduced bowel control caused by the decreased blood flow, gravity takes hold, occasionally resulting in unintended defecation.

Prevention

The level of exertion directly contributes to the onset and severity of runner's trots, but especially in a competitive situation, it might not be possible or desirable to limit physical activity. Thus, runners look to other methods to prevent an unwelcome occurrence. On the top of the list is staying hydrated, which among its many benefits, helps foods digest properly and limits flatulence. They also avoid dehydrating liquids such as alcohol, coffee, and other caffeinated beverages, as well as Vitamin C, ibuprofen, fructose, and other content known to cause gas or diarrhea. Eating a meal of low fiber carbohydrates and no dairy at least two hours before a run, and moving the bowels prior to starting, are also proven methods to reduce the likelihood of runner's trots. In some cases, the use of antacids or anti diarrheal medications can help, though it's not recommend these be used on a regular basis.

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Healthful Diets For Weight Lifters

People lift weights to gain muscle mass and improve their physique. In order to achieve that goal, they must also maintain a healthful diet. Weight training puts extra demands on the body. Those who work out with weights need more protein and calories for growth. Calories need to consist of nutritional foods such as meat, grains, vegetables, fruits, milk and certain fats. Timing meals and eating certain foods are also important for maximum muscle growth.

Considerations

A healthful diet is important for weight lifters, but so is maintaining a properly functioning digestive tract. Since weight lifters require more protein and food, based on sheer physical demands, they should consider eating more meals. It is much healthier to consume greater quantities of food over the course of five meals versus three. That way, the body will be able to better digest the food and use it more efficiently.

Types of Protein Foods

The weight lifter should eat a lot of protein foods. Ones that are high in protein include beef, turkey, chicken, fish, tuna and venison. Fish has omega-3, which is an essential fatty acid that helps support the joints. A person can also get protein from beans, nuts like almonds, cheese and milk. Muscles require essential amino acids, which are contained in most of these foods. According to Dr. Peter Lemon in an article from Bodybuilding.com, "the RDA for those engaged in strength training should be about 1.7-to-1.8 grams of protein per kilogram of body mass per day." This is nearly twice the RDA (0.8-to-1.0) for those who do not lift weights.

Types of Vegetables & Fruits

Weight lifters need to eat plenty of fruits and vegetables. Fruits and vegetables have high levels of vitamins and minerals. These foods help maintain healthy cells in the body, including muscle cells. Antioxidants (i.e., vitamins A and C) in vegetables and fruits are also known to have anti-inflammatory properties, which can help support the weight-lifter's joints. These foods also have digestive enzymes that can help the weight lifter to better digest his food. There are many vegetables and fruits in which to choose, including cucumbers, carrots, tomatoes, spinach, peas, celery, radishes, broccoli, pineapples, pears, bananas and melons.

Types of Grains

Many of a weight-lifter's calories will come from grains. Grains such as wheat, rice, oats and corn are a source of energy for people who work out. They also contain soluble fiber, which is known to reduce the risk of heart disease and certain cancers. Another important reason for eating grains is so one avoids eating more fatty foods or snacks. Novice weight lifters will notice an increase in their appetite after commencing their workout regimen. The weigh-lifters goal should be to add lean muscle, not fat.

Benefits

A combination of a weight-lifting routine, proper diet and cardiovascular exercise can help a person live a healthful lifestyle. Foods such as milk, which contains calcium, builds strong bones as does weight lifting. This can help a person prevent certain diseases like osteoporosis later in life.

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Good Vocal Warmups For Musical Theatre

It is essential to warm up to make sure you can sing well and avoid injury to your vocal cords.

It is essential for a musical theater performer to engage and exercise his vocal cords. Without a proper warmup, it will be hard to project your voice correctly; in some cases, the effort could lead to injury. Prepare before a performance -- focusing on form, range and resonance -- so you will sing to the best of your ability.

Breathing

Begin your warmups with breathing exercises to improve lung capacity and breath control. Practice deep breathing by placing your hands on your hips and slowly inhaling through your nose. Focus on filling your lungs from the bottom to the top. You will feel your hands move as your stomach swells and your chest expands. Breathe out slowly for about five seconds. This deep breathing will help to give you a sense of your lung capacity and get you into a steady routine ahead of your performance.

Humming

Humming allows singers to focus on their tone. Along with projection and pitch, this is important for musical theater because it is what makes your voice distinctive. You act your words, whether sung or spoken, and communicate feeling to the audience with your tone of voice. Keep your lips together and make a long, deep sound while breathing out slowly. If you are doing it right, you will feel a soft vibration in your teeth, nose and tongue. Don't worry too much about the notes at this point; just focus on exhaling correctly while expelling sound.

Lip Trill

The lip trill will loosen and relax your lips. This is necessary for proper pronunciation onstage. As a performer, your lips need to be agile to get around tricky phrases with ease. Combine the lip trill with the other warmup exercises: As you expel your breath and hum, vibrate your lips as if you are blowing bubbles underwater. Maintain a comfortable tone and hold the note while exercising you lips. Don't strain too hard to force out breath; stay relaxed. If you find that you can't keep the lip trill constant, try lightly pushing your cheeks in to alleviate pressure and support your lips.

Practicing Scales

Practice scales while paying attention to specific vowel sounds. Work through a major scale a number of times producing different sounds. Alternate among "me," "may," "mah" and "mo" sounds. Practice long 'ooh" and "aah" sounds and then try quicker, rapid expressions. Make sure that as you sing scales you maintain correct posture so your diaphragm can move, and keep your breathing focused. This is the best way to ensure that your voice will carry throughout the room when you perform.

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How Much Protein Do We Need

How Much Protein Do We Need?

Protein is one of the essential nutrients we take in through our diets. How much protein a person should consume depends on several factors, including his age, weight and lifestyle. Despite the culture's current emphasis on protein, many doctors believe Americans eat far more protein than they need. And, since all proteins are not equal, there's evidence to suggest that what kinds of protein we consume is at least as important as how much. Another consideration is what percent of total caloric intake comes from protein.

Importance of Protein

Protein is what muscles and ligaments are made from, but it's also vital for our immune, circulatory and respiratory systems. Amino acids, which make up proteins, serve important functions within individual cells, too, not the least of which is translating the information stored in DNA. Too little protein will eventually cause death, but too much can strain the liver and kidneys. There are about 20 different amino acids, some that are made in our bodies and some that must come from our diets.

Maintenance

The U.S. Department of Agriculture's recommended daily intake of protein is 0.4g per pound of ideal body weight. To calculate this, take your ideal body weight (determined by height and body type), divide it in half and subtract 10. For example, if your ideal body weight is 180 pounds, you should consume about 80g of protein per day. At 120 pounds, you should consume 50g of protein per day. Chances are, if you aren't a vegetarian and eat a wide variety of foods, you regularly exceed this daily intake level. However, the figure should be regarded as a rough estimate: Elderly people and lactating women will need a bit more protein.

Physical Activity

Your level of physical activity will also have an impact on your nutritional needs. Athletes and bodybuilders intentionally exceed the daily recommended allowance of protein by significant amounts. Someone trying to put on muscle can eat 1 to 1.5g of protein per pound--two to three times the recommended amount. A bodybuilder who weighs 160 pounds can consume 160 to 240g of protein per day. No wonder body builders drink high protein drinks to supplement their intake. Divided over six meals, this is still 26 to 40g per meal--and many bodybuilders, of course, weigh more than 160 pounds.

Protein Sources

No matter what your total level of daily protein intake, the matter of where you get those grams of protein cannot be avoided, especially if you're a vegetarian or vegan. To function properly, the body needs all the amino acids, and having too few of one type cannot be compensated for by eating more of another. Animal-based foods such as meat, fish, and dairy products are called complete proteins because they contain all the essential amino acids. But they are usually high in saturated fat, and this carries its own risks. Most plant-based foods have only incomplete proteins, meaning they need to be combined with another kind of food to include all the amino acids. Quinoa, a South American grain, is one of the few complete plant proteins.

Caloric Intake

Doctors generally agree that protein should make up 10 to 20 percent of your total caloric intake. Bodybuilders would probably be on the upper end of that scale, while more sedentary individuals would be on the lower end. For a 2,000 calorie daily diet, this translates to 200 to 400 calories per day from protein. Since protein has 4 calories per gram, this means 50 to 100 grams of protein per day for a 2,000 calorie diet.

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Good Warmups For Singing

Never begin singing until you've done a warm-up.

Vocal warm-ups are essential for a good performance as well as for keeping your singing equipment in excellent working order. When you sing you use your lips, jaw, larynx, diaphragm, tongue and lungs. You wouldn't start lifting heavy weights without stretching. Nor should you attempt to exercise your vocal muscles without warming up.

Deep Breathing

Stand with your feet shoulder-width apart. Relax your shoulders and straighten your back. Breath in through your nose, using your diaphragm to bring in the air. Hold the intake of breath for five seconds and slowly exhale through your mouth.

Yawning

Yawning stretches your mouth muscles and warms up your larynx.

Open your mouth and take in a lung-filling mouthful of air. Let the air hit the back of your throat and simply think about yawning. Typically imitating the yawning gesture while thinking about it will make you yawn.

Mouth Stretches

Stretch your mouth as far as it is comfortable to do so.

Start the warm-up by opening and closing your mouth into an "O" shape. Hold the "O" shape and transform it into an "Ahh" shape. Repeat the process for no less than 30 seconds.

"Motorcycle Lips"

Breath in deeply and then blow out.

Purse your lips and blow. Let your lips wobble against each other as if you are making motorcycle noises. Don't blow too hard, just enough to make your lips tingle. The exhaling element of this exercise continues the good work from the breathing exercises. The rapid movement of your lips warms up the muscles of your mouth.

Humming

Close your mouth, breathe in and hum. Start off humming the lowest note that you can produce. Hold the note until you become short of breath. Quickly inhale and hum at a slightly higher pitch. Work your way through your entire vocal range until you reach the highest note you can make. Then reverse the exercise by starting off at the highest note and move your way down.

Scales

Find a note in the middle of your vocal range. If you are unsure, repeat the humming exercise and identify the note that is the most comfortable to make for a prolonged period. This is your starting note. Run through an ascending major scale starting at that note, using the "Do-Re-Mi-Fa-So-La-Ti-Do" pattern. When you hit the top note, reverse the scale. Then repeat the scale pattern, but start from the second note of the scale; this is "Re" from the first scale. Repeat the scale, moving up in pitch each time until you reach the top of your vocal range. Then return to the starting note and work your way down in pitch.

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