Fighting Techniques Of The Ancient World

Fighting Techniques of the Ancient World

Greece, Egypt and Mesopotamia, considered the world's most ancient empires, were largely responsible for raising the world's first armies. These ancient warriors received instruction in the use of the bow, spear and sword, as well as combat from horseback.

Weapon Varieties

Though the spear and sword remain the most commonly referenced weapons from the ancient world, the bow, axe, lance and club are equally old.

Spear Techniques

The primary function of the spear is to thrust and quickly penetrate an opponent's defenses. Therefore, fighting techniques of the spear revolved around repeated frontal and side thrusts, usually from behind the protection of a shield. Offensive spear stances would expose the point of the spear directly at the combatant, while defensive stances place the "flat" of the spear shaft toward incoming attacks.

Sword Techniques

Traditional sword training emphasized cuts instead of "pierce" attacks, delivered by overhead, outside and inside body cuts targeting an opponent's vital areas. Sword blocks were traditionally designed to protect these same areas by diverting or absorbing incoming blows with the "flat" of the blade.

Bow Techniques

In the ancient world, a combination of bow-and-arrow attacks were utilized simultaneously. Generally this involved a row or more of archers loading and firing their arrows on the bulk of enemy combatants. The first row would typically step aside and reload its bows while the second would fire.

Calvary Techniques

With the invention of calvary, or horse-mounted soldiers, a new method was discovered for routing the enemy. Used most popularly by Alexander the Great, who would flank his enemies with regiments of light calvary, the technique became popular in quickly dispatching units of archers.

Seige Warfare

Generally utilizing mechanized tools or instruments of war, seige weapons in the ancient world included catapults, ballistae and trebuchet that would launch heavy objects at enemy armies or fortifications. Later, the battering ram became an efficient way of leveling fortified gates and doors.

Tags: ancient world, Fighting Techniques, Fighting Techniques Ancient, spear sword, Techniques Ancient

How Long Should I Run Or Walk On The Treadmill

Treadmills allow you to get aerobic exercise from running or walking while remaining indoors, but you may be unsure about how long you should run or walk on your treadmill to get a complete workout. At gyms you will see some people spending anything from five minutes to several hours on a treadmill. The length of time you need to spend depends on your fitness goals and current level of fitness.

Warm Up and Cool Down

Any treadmill workout should begin with a five-minute warm-up period. Set the speed between 1 and 3 miles per hour. You should walk more quickly than a leisurely stroll, but not quickly enough to break a sweat. The warm-up period transitions your muscles into the more intense part of your workout. Doing this will greatly reduce the likelihood of getting a muscle injury while running.

After you are done with the main part of your workout, you should spend another five minutes at the speed of your warm-up. This is the cool-down period. The cool-down period helps transition your muscles back into everyday use and reduces the chances of aches, cramps and strains.

As you become a faster runner, you may wish to increase the speed of the treadmill during the warm-up and cool-down periods. This is okay as long as the speed remains slow relative to your main workout. You also can spend slightly shorter or longer periods on the warm-up and cool-down. Try not to go below three minutes for each, and increase as your main run gets longer.

Intensity

The most important element of getting in shape from treadmill use is the intensity with which you run. A 20-minute run at your top speed will do more to get you in shape than an hourlong speed walk at 3 miles per hour.

When you first begin using treadmills, work on being able to run for a solid 20 minutes in addition to the warm-up and cool-down periods. At first you may not be able to maintain a run for this long at any speed, so if necessary you can switch back and forth between walking and running. Try spending two minutes walking, followed by two minutes running, and alternating between the two. As this becomes easier, reduce the amount of time spent walking and increase the length of the running periods. Eventually you will be able to run for the full 20 minutes.

After you have achieved a 30-minute workout with 20 minutes of running, you can work on increasing the amount of time you spend on the treadmill. Increase the length of your workout slowly, five minutes every other week. If you don't want to work out for longer, increase your speed instead.

Tags: five minutes, warm-up cool-down, your workout, amount time, cool-down period, cool-down periods, increase your

Full Knee Replacement Surgery

More than 400,000 people worldwide have a knee joint replacement surgery each year. The average age of those undergoing this procedure is 65 to 70, but it is not uncommon for both older and younger adults to have it. Understand that 90 to 95 percent of people who have this surgery experience significant improvement in their knee pain and function.

Significance

Having total knee replacement surgery, also called total knee arthroplasty, is a big decision. While this surgery has a good track record, it should not be undertaken lightly. People generally have the surgery to address arthritic changes in their knee joints that either cause debilitating pain or a significant limitation in their daily activities.

Preparing for Surgery

In addition to lab tests to verify your general health, your doctor may prescribe physical therapy or an exercise program to help you prepare for surgery. These exercises are designed to strengthen the muscles around your knee, which will ease your post-op recovery. If you are overweight, try to lose a few pounds. Excess weight may not exclude you as a candidate for a knee replacement, but it could make the surgery and post-op recovery more difficult. People who are overweight are more at risk for complications after the surgery, such as blood clots and infection.

Risks

All surgeries carry risks, but only about 2 percent of people having a knee replacement will have a serious complication from the surgery. These include blood clots, infection, stroke, heart attack and nerve damage.

What Happens During the Operation

During a total knee replacement operation, the orthopedic surgeon removes the damaged bone and cartilage from your thigh and shin bones at the knee and replaces them with metal and plastic components. Sometimes the surgeon will clean off the back of the patella, or knee cap, and place a plastic "button" there, so the patella can glide more freely over the joint.

Rehab in the Hospital

Rehab for your total knee arthroplasty begins immediately. A physical therapist will have you start walking right away, either with a walker or crutches. She will also instruct you in exercises to help you regain strength and range of motion in your knee as quickly as possible. Ice packs or cooling pads will help keep knee swelling down, and your doctor may have you use a continuous passive motion (CPM) machine to help you maintain your range of motion. Talk to your doctor about how best to manage your pain, an important aspect of your recovery.

Rehab When You Leave the Hospital

Some people go to a skilled nursing facility for a short time after knee replacement surgery, but if you can walk safely with crutches or a walker and have someone who can stay with you all the time, you can probably go right home. A physical therapist may come to your home to continue your rehabilitation program, or you may go to a physical therapy clinic in your community. In either case, the doctor and therapist collaborate to advance your rehab program, including choosing the right time for you to discontinue use of your crutches, increase your activity and do water therapy or bathe. (Showers are usually allowed soon after the surgery, but soaking the incisional area is not usually allowed for several weeks.) Following your rehabilitation program will be the shortest, safest route back to your daily routine and significantly increase the chance that you'll be happy you chose to have the surgery.

Tags: knee replacement, total knee, replacement surgery, your doctor, after surgery, blood clots, blood clots infection

Giraffe Facts

Giraffe Facts

Giraffes are the tallest land animals. A giraffe can easily eat from tall tree branches using its long neck and tongue. Giraffes also have a spotted pattern that allows them to blend into the environment of the trees as a type of camouflage.

Features

A giraffe can measure up to 18 feet tall. Its neck and legs are an average of 6 feet in length. A female giraffe can weigh as much as 1,500 pounds and a male can weigh up to 3,000 pounds. The tongue is 18 to 20 inches in length.

Diet

Giraffes are herbivores, which means they eat vegetation. They are particularly fond of acacia leaves. Giraffes can go without water for long periods of time although they do derive water from the leaves they eat.

Habitat

The giraffe's natural habitat includes plains, savannas and woodlands. They are found in Africa and mostly south of the Sahara Desert.

Speed

The giraffe can run at a speed of up to 35 mph for short distances and can cruise at 10 mph for long distances.

Reproduction

Female giraffes give birth to a single offspring after a gestation period of 14 months. The newborn is about 6 feet tall at birth. The average lifespan of a giraffe is 15 to 25 years.

Fun Fact

The giraffe has the longest tail of any land animal. It can be up to 8 feet long.

Tags: feet tall, Giraffe Facts

How Much Water Do You Need To Drink To Clean Your System

Most people go through life not knowing how much water to drink each day, and some dislike drinking water and prefer quenching their thirst with other liquids. But water is the most important thing in life next to air, as humans are made up mostly of water---75 percent of our weight, in fact. Consequently it's necessary for your health and life to drink enough water each day to clean out toxins and carry nutrients throughout your body.

Expert Insight

Internationally renowned researcher and author Fereydoon Batmanghelidj, M.D., says that in order to properly cleanse and hydrate your body you should never wait until you get thirsty to drink water. Instead, he suggests you drink about four quarts of water throughout the day every day.

"When we drink enough water so that the urine is colorless, that is a good sign," he says. "When the urine becomes yellow, it means that the body is beginning to become dehydrated, and when it becomes orange, then the body is truly dehydrated and some part of the body is suffering from that dehydration."

Benefits

For your water intake, the International Sports Medicine Institute suggests you drink half your weight in ounces of water each day if you're not active. So if you weigh 150 pounds, drink 75 ounces of water daily. If you are athletic, drink more---up to two-thirds of your weight in ounces of water daily, which is 100 ounces of water if you weigh 150 pounds.

Types

Integrative medicine expert Andrew Weil, M.D., drinks distilled water. He says it's safe to drink, and even though you can buy bottled distilled water he recommends researching and investing in a home distiller or a home water purifying system. Distilled water is pure, and even though the minerals are removed, "We get our minerals from food, not water," Weil says. "As far as acidity goes, distilled water is close to a neutral pH and has no effect on the body's acid/base balance."

Misconceptions

Some people believe that if you're bloated, drinking water will make you retain even more liquid. In reality, if you're bloated it means you must drink more water, not less, because if you aren't getting enough water you won't be able to clean out your system---and your body will hold onto every drop it can and store it throughout your body.

Another misconception is that you can get your water from other fluids. "But nothing substitutes for water---not a thing," Batmanghelidj says. "No drink---no coffee, no tea, no alcoholic beverages. Not even fruit juices. Each one of them has its own agenda."

Tips and Warnings

Although increasing your daily water intake is important, you can overdo it and drink too much. Michael Roizen, M.D., chief wellness officer at the Wellness Institute at Cleveland Clinic in Cleveland, Ohio, says if you drink more than four glasses of water per hour you'll dilute your body salts because you can't excrete more than that. This means you could get sick from water intoxication, resulting in low blood sodium and kidney failure.

Alternately, if you don't drink enough water your kidneys won't be able to remove the wastes and toxins and you might develop kidney stones.

Tags: your body, enough water, ounces water, distilled water, drink enough

Become A Barge Pilot

Become a Barge Pilot

Whether you want to gain employment as a pilot on a casino boat, traveling hotel or waste hauler, you should learn to pilot a barge. A barge is nothing more than a large flat bottom boat. The training to piloting the larger barges occurs in two stages.

Instructions

1. Find a list of schools that offer the training required to get documentation and STCW certification required by the law. Make certain that the training prepares you to pass the licensing standards of the United States Coast Guard.

2. Check your driver's license. All jobs require a valid driver's license. Steering a boat is not unlike steering a car. Both require a good driving record.

3. Take the training. The first level of training requires at least 360 days of documented experience. This allows you to captain an uninspected vessel or a boat with six passengers.

4. Know that you must meet the "Standards of Training, Certification & Watchkeeping" (STCW) requirements if you're operating in international waters. The requirements are similar to the USCG (United States Coast Guard) certification or licensing regulations.

5. Get an upgrade. Obtain at least 720 hours of experience on a 25, 50, 0r 100Gt tonnage-rated boat to acheive that level of master upgrade. Certain certifications from schools can substitute for the Masters Upgrade test. You can captain these larger inspected vessels or pilot boats that carry more than 6 people.

6. Make certain that you are drug-free, over 18 and have passed a physical in the last three years to upgrade your license.

7. Fill out the new forms. The United States Coast Guard has many forms at each level. These must be filled out and submitted if you're to become a barge pilot. They include the drug test, physical, confirmation of training, identity verification and verification of the hours you spent at sea.

Tags: Coast Guard, States Coast, States Coast Guard, United States, United States Coast, Become Barge

Hotels Near Boston University

Boston University is on the river, minutes from downtown.

Boston University, also known as B.U., is located just outside of downtown Boston. According to the university's Information Center, B.U.'s 320 buildings span 133 acres. Its urban campus stretches along Commonwealth Avenue and backs up against the Charles River. Places to stay near the campus include the neighborhoods of Fenway, Allston, Brighton, Brookline and Cambridge as well as the trendy downtown areas of the South End and Boylston Street.

Hotel Commonwealth

Stay close to Boston University.

Hotel Commonwealth is centrally located in Kenmore Square in the heart of Boston University territory. This upscale, boutique hotel has 148 guest rooms, some of which overlook Fenway Park, home of the Red Sox. It also boasts two restaurants, the Foundation Lounge and the critically acclaimed Eastern Standard. Hotel Commonwealth is awarded a four-diamond rating by AAA.

Hotel Commonwealth

500 Commonwealth Ave.

Boston, MA 02215

617-933-5000

866-784-4000

hotelcommonwealth.com

Eliot Hotel

Be near Boston's historical sites.

Travel + Leisure gave Eliot Hotel first place in its Top 10 Small City Hotels in US/Canada list and rated it number 19 in its worldwide Top 100 Hotels Overall list. The hotel's 79 suites and 19 guest rooms come with wireless Internet and high-definition televisions. The hotel offers business services, complimentary Boston Sports Club access and fine dining options at its two restaurants: Clio and Uni Sashimi Bar. Eliot Hotel has a four-diamond AAA rating and is steps away from Boston University.

Eliot Hotel

370 Commonwealth Ave.

Boston, MA 02215

617-267-1607

eliothotel.com

Westin Copley Place

Copley Square is next to Boston's iconic buildings.

The Westin Copley Place is located in the heart of Boston's Copley Square, close to Back Bay Station, Newbury Street and the South End. The Westin is within walking distance of Boston University, and just a short taxi or subway ride away. This Starwood hotel received a four-diamond rating from AAA and offers its guests 803 guest rooms, a spa, gym, kids' club, business center and five restaurants.

The Westin Copley Place

10 Huntington Ave.

Boston, MA 02116

617-262-9600

starwoodhotels.com

Courtyard by Marriott Boston Cambridge

The Marriott overlooks the Charles River.

Located just across the river in Cambridge, the Courtyard Marriott looks out over the water toward Boston University. The hotel has 197 rooms and six suites equipped with wireless Internet, a fitness center and business facilities. Its restaurant, the Great Room, serves American food, and the Library Lounge serves cocktails and books. Nearby sites include Harvard, MIT and Central Square. On-site parking is available for a daily fee.

Courtyard by Marriott Boston Cambridge

777 Memorial Drive

Cambridge, MA 02139

617-492-7777

marriott.com

Holiday Inn Brookline

Visit Boston's famous places, like the state capitol building.

The Holiday Inn Brookline is located approximately one mile from Boston University's central campus area. This 225-room hotel was renovated in 2009. It offers smoking and non-smoking rooms, free wireless Internet, a business center, an indoor pool and whirlpool. The Holiday Inn welcomes pets (at a charge) and provides family-friendly services, like Wii and game rental and free meals for children. Dining in the hotel includes the Gateway Lounge and the Atrium Cafe. The Holiday Inn is across from the Boston subway's green C line St. Paul stop, making it easy to get around without a car.

Holiday Inn Brookline

1200 Beacon St.

Brookline, MA 02446

617-277-1200

ichotelsgroup.com

Tags: Boston University, Hotel Commonwealth, Eliot Hotel, Copley Place, Courtyard Marriott, four-diamond rating

How Much Do I Pay Pet Sitter

The rates for paying a pet sitter vary widely, but knowing what's average can help you decide what's right for your situation. Factors to take into account include the age and experience of the pet sitter, the tasks the sitter will be expected to perform, and the type of pet(s) you have.

Instructions

1. Expect to pay an average of $15 per 30-minute visit or $45 for three visits a day. When calculating the final amount, however, take the considerations noted in Steps 2 to 5 into account. If you're looking for a sitter to stay overnight, go to Step 6.

2. Determine what tasks you'll want the pet sitter to perform in your absence. Most rates include giving a pet food and water, letting the pet out, giving the pet 15 minutes or so of one-on-one playtime or attention, and doing minor household tasks--mainly watering plants, turning lights on or off, and bringing in the mail or newspapers. Taking a dog for a walk generally costs extra--about $5 for every 10 minutes you want the dog to be walked. If you don't need any household tasks taken care of, you can expect to subtract $2 per visit from the cost.

3. Consider the type and number of pets you have. A dog will require much more time and attention than a hamster. Dogs are usually the most expensive, especially if walking is involved. The rates listed in Step 1 are for dogs. Sometimes the cost of caring for a cat is $2 to $5 less per visit, although you should take into account whether you're asking the sitter to change the litter box and how often. Those tasks are worth more. If you have more than one pet, expect to pay an additional $2 per pet per visit.

4. Consider the age of the person who will be doing the pet sitting. The rates in Step 1 are for adult or professional pet sitters. If you're asking a teen who lives in your neighborhood to do the job, he or she is likely to be happy with less. Typical rates for teens are $5 per visit or $10 per day.

5. Consider paying a friend with something other than cash. If a close friend or family member will be pet sitting for you, they may not expect any pay at all, and accepting cash may be awkward. Expect to pay a little less than the usual going rates, and consider giving the sitter a gift card to a favorite store or shopping mall instead of cash.

6. If you're planning to have your pet sitter stay overnight with your pet, expect to pay an average of $60 per night. A college student may be willing to do it for about half that.

Tags: into account, sitter stay, sitter stay overnight, stay overnight, take into, take into account

Half Marathon Runner Stay In Shape

What Is a Half Marathon?

A half marathon is a 13.1-mile race equal to exactly half of a standard marathon, which is 26.2 miles. Half marathons and marathons have become increasingly popular sports in recent years, with half marathons often used as part of a training regimen in building up to run full marathons. Competitive half marathon runners are usually also strong marathon runners, but may have an edge in the shorter distance due to higher top speeds which they would not be able to sustain over the course of a full marathon. A full marathon requires vast endurance, while a half marathon requires good endurance--but also requires a quicker top speed.

Training by Running

As with any type of running sport, the primary way a half marathon runner stays in shape is by running. Even more so than with sprinting and shorter distances, running is the most important element of training for long distance races. Active half marathon runners will typically run at lest three to four times a week, at distances from 3 to 13.1 miles for longer runs, while periodically running shorter distances and sprinting as part of cross training. Just running 3 miles or so several times a week with a periodic 5- to 8-mile run can go a long way to keep a half marathoner in condition to run a race if need be. Unlike in a full marathon, it is common to train to run for a half marathon without ever running farther than 5 or 6 miles at one time, although more serious runners will often run full half marathons as training for their races.

Support Exercises

Besides running, half marathon runners also stay in shape by pursuing alternative aerobic workouts and muscular endurance training. Activities like bicycle riding, elliptical machines, rowing machines, Pilates and yoga are all popular ways to maintain cardiovascular endurance. Lifting lighter weights with many repetitions, and occasionally heavier weights for the legs are also ways runners increase muscular endurance and strengthen the legs to increase overall foot speed.

Generally, half marathon runners do not pursue heavy upper body lifting or power lifting to train for running, but may pursue such activities as part of a larger overall fitness scheme. Having large upper body muscles is detrimental to running long distance foot races; the best marathoners are usually very trim, with chiseled legs and smaller upper bodies.

Tags: half marathon, marathon runners, half marathon runners, full marathon, half marathons

Heart Monitors That Work With Treadclimber Tc5000

Get the most from your TreadClimber TC5000 compatible heart rate montor.

Heart rate is a key factor in determining fitness exertion when exercising on the TreadClimber TC5000. The TreadClimber comes with a compatible chest strap, however, you may want to use your own chest strap for additional data transmission to your wrist monitor. Avoid frustration by ensuring your chest strap is compatible with the TreadClimber TC5000. According to Bowflex, the TreadClimber manufacturer, there are a few compatible heart-rate monitor options to consider.

Manufacturer Supplied Monitor

The Bowflex company provides a heart rate monitor chest strap with the TreadClimber TC5000. This chest strap transmits your heart rate information for display on the TreadClimber machine.

Polar WearLink Transmitter Chest Strap

The Polar WearLink transmitter chest strap is compatible with the TreadClimber TC5000. This chest strap, along with all other Polar transmitters, relays your heart rate to the TreadClimber and additional fitness data to your Polar wrist heart-rate monitor and Nike+.

Polar T31 Transmitter Chest Strap

The Polar T31 transmitter chest strap is also compatible with the TreadClimber TC5000. This chest strap, along with all other Polar transmitters, relays heart rate to the TreadClimber and additional fitness data to your Polar wrist heart-rate monitor.

Tags: chest strap, TreadClimber TC5000, heart rate, with TreadClimber, compatible with

How Sodium Affects Blood Pressure

Avoiding sodium---table salt---is a key factor in preventing and managing high blood pressure. Other controllable risk factors include not smoking, exercising regularly, avoiding stress and maintaining a healthy weight. For many, eating a low-salt diet is one of the most difficult lifestyle changes. Scientists, however, have proven its value.

Effects

Salt causes blood vessels to retain fluid, which in turn forces the heart to work harder to pump blood throughout the body. Research shows salt may also cause tiny blood vessels called arterioles to dilate, constricting and slowing blood flow. This can also cause the heart to work harder and blood pressure to increase.

Variations

Not every person responds to sodium the same way, though salt sensitivity---as well as salt's affects on blood pressure---seem to increase with age.

Recommendations

Health experts recommend adults consume no more than 1,000 to 3,000 milligrams of salt a day---roughly the equivalent of 1 teaspoon. Since some sodium is also found naturally in meats, nuts, grains, fruits and vegetables, reading all food labels is important to controlling your daily intake.

Expert Advice

Other effective ways to reduce the amount of sodium you consume each day:

- When cooking, substitute salt with sodium-free spices like basil, bay leaves, curry, garlic, lemon, oregano, parsley, pepper, rosemary or thyme.

- Take the salt shaker off the kitchen table.

- Choose foods and beverages that tend to have a lower sodium content, including fresh vegetables; fresh turkey and chicken breast; shredded wheat; oatmeal; puffed rice or wheat; fresh fruit juices; and seltzer water.

Added insights

Just like sodium can increase blood pressure, calcium and potassium can help lower it. To increase your calcium intake, choose low-fat dairy products like skim milk and yogurt. Potassium-rich foods include bananas, oranges, strawberries, potatoes, tomatoes, cauliflower, eggplant, squash, Brussels sprouts, tuna and halibut.

Tags: blood pressure, also cause, blood vessels, heart work, heart work harder

Be A Healthy Child And Become A Healthy Adult

Getting regular physical activity, establishing healthy eating habits, managing stress and building positive self esteem help children achieve and maintain a healthy body weight, which will enable them to be healthy adults. Some impediments to this are too much TV, not enough exercise, eating on the go and eating unhealthy foods. Creating healthy habits in children can encourage weight management, weight loss and healthy lifelong weight management as adults.

Instructions

Creating a Healthy Child Makes for a Healthier Adult

1. Send your children outside to play. Physical education and regular physical activity are crucial to the healthy future of youth. Sign them up! Community, private and school organizations offer a variety of programs designed to suit children's interests and schedules. Walking, biking and jumping rope are activities your kids can enjoy with you or their friends. Take them out and exercise with them. Let them play with the WII on rainy days, but use active programs.

2. Cook healthy meals together. Choose nutritional foods that are colorful and fresh. Cut fruits and vegetables into shapes, letters and numbers. Learn read food labels, noting nutritional content. Avoid highly processed and high-fat foods, hydrogenated fats and highly processed sugars. Buy low-fat snacks. Be aware of serving sizes. Eliminate fast food and high-sugar drinks. Children need and want limits and boundaries. When your kids complain, explain that you love them and want them to be healthy, then help them choose a substitute. Teach them to eat only when hungry, not for emotional comfort or social pressure. Discuss with children identify their body's hunger signs and the difference between emotional eating and physical hunger. Nutrition education contributes to long-term health by helping children to make healthy decisions about food. The Food Pyramid is a graphic tool for teaching children about the five food groups.

3. Limit the amount of stress at mealtime. It can help with weight loss. Create a relaxed environment. Sit down to eat and limit distractions. Talk with your children about the stress in their lives and discuss healthy ways to relieve it like talking to a friend or trusted adult, riding a bike, walking and reading. Reward children with positive reinforcement other than food. Keeping positive and helping to reduce stress will support weight loss.

4. Don't delay! Help your child develop good habits. When children are clinically obese, overweight or chubby, they may feel isolated and socially disconnected. Food provides immediate gratification when kids feel stressed or lonely. Remember, your kids need to eat at designated times, in the kitchen, and should not watch too much TV. Frame your discussions in terms of health and healthy habits, rather than diet and weight loss. Underlying issues regarding weight can be difficult to solve. Get professional help. Pediatrician, nutritionists and fitness specialists are all resources for creating and maintaining healthy habits. Weight problems and health risks can be carried into adulthood.

Tags: weight loss, healthy habits, your kids, children about, Healthy Child

Become A Female Fitness Model

There are many steps you must take if you want to become a female fitness model. Most of the steps are the same as what you would do to become a fashion model. Becoming a fitness model is usually even harder because your body has to be in perfect shape, but having a career as a female fitness model will get your body into the best shape of your life and it'll be easier to keep it that way. This article will show you what you need to do in order to be successful.

Instructions

1. Get in the best shape of your life--quickly. Female fitness models need to be strong and toned, but not bulky. You need to look pretty and feminine, not overly muscular. If you can afford it, finding a fitness trainer to work with would be most helpful. You can try visiting your local gyms or do some research online to find and meet with a personal trainer in your area.

2. While you are getting in shape, it's important to start saving money for a professional portfolio. Potential clients will want to see it to determine if you have the right look for them.

3. Find a photographer with whom you feel comfortable. Finding one who has experience with portfolios is even better.

4. Once you have your body in amazing shape and you have created a professional portfolio, research and try to find a reputable agent. You'll need an agent and he will want to see your portfolio. If he's interested in hiring you, the agent will more than likely want to do a test shoot so he can see how you work.

5. Once you have obtained an agent, they will start getting you interviews. The clients will look through your portfolio and interview you. You need to represent yourself well and you need a great body and personality to be successful.

Tags: fitness model, your body, agent will, best shape, best shape your, clients will

Bs A Term Paper

College is supposed to be preparation for the real world. In between the real-world lessons of "Correct Usage of Sun Tan Lotion in Cancun" and "Hangover Remedies that Really Work," you might have to turn in a term paper or two. Here is a quick study guide on creatively BS a term paper.

Instructions

BS a Term Paper for Length

1. Use creative spacing. If the exact spacing is not laid out for you by the professor, you can get a few extra pages by changing a single-spaced term paper into a double-spaced paper. If double-spaced seems too obvious, there are many increments between single-spaced and double-spaced settings.

2. Compare your computer's fonts to find the widest, which will in turn make your paper longer.

3. Do not use contractions. For example, use "do not" instead of "don't." Your paper will sound more academic. Your word count and the total length of your paper will go up as well.

4. Use and reuse phrases. Mix up the order and play with the context. If you are creative, you can appear to be reinforcing your assertions when in fact you are just padding the term paper.

BS a Term Paper for Content

5. Use technical or topic-specific jargon whenever possible. These words are usually longer in length, and they make your paper seem, well, technical and specific.

6. Crack open either the subject of the term paper or a reference book about the subject, close your eyes and point. If the passage or sentence your finger lands on makes any sense to you at all, use it and build a paragraph or page of your own around it.

7. Relate your topic to pop culture or something familiar. If you are an expert in baseball, try to relate your paper to baseball. That way you can draw on your experience for comparisons quickly without having to look sources up.

8. Use lengthy quotes. Who needs to plagiarize? Just properly cite a bunch of long quotes from almost anywhere. Just write a few sentences before and after these passages, book-ending them with your thoughts. Not only do you get a free pass on that particular paragraph, but you get to indent even further for the quotation, so that paper seems even longer. It is a win-win play.

9. Make up facts and sources. This is a risky move. But if you are desperate for content, it may be the only move left.

Tags: your paper, make your, make your paper, paper will, term paper, Term Paper

Gifts For Triathletes

Support a triathlete's recreational hobby with a useful gift.

A triathlete trains and competes in a continuous race consisting of swimming, biking and running a variety of distances. This form of physical racing activity can range from one hour to more than 10 hours of hard work. Reward a triathlete in your life with a gift suitable for his love of racing.

Swimming

Give a gift to benefit the triathlete during his training for the swimming portion of the event as well as for the actual race day. Training gifts include a kick board, lap counter, towels, flippers, sandals, pull buoy or hand paddles. Race day must-haves include a swim suit or wet suit, swim cap and a pair of goggles. He may even wish to have ear plugs, a nose plug or a bottle of swimsuit treatment to keep his water apparel in good condition.

Biking

Provide a triathlete with a gift to be used during the biking portion of his triathlon race. This includes items like a mountain or road bike, water bottle-holder, clip-less pedals, bike shoes, water bottle, bike helmet, helmet cover, bike rack or bike jersey. Other helpful items for a triathlete to have during a race include sporty sunglasses, biking shorts and a quality pair of socks. Additionally, you could give a triathlete shaving cream and a razor before a race, since most bikers, male and female, prefer to shave their legs to prevent chaffing and be more aerodynamic.

Running

Help a triathlete prepare for his triathlon race by giving him a gift meant for running. Since running is the final portion of the race, give him a gift that will make him feel comfortable and prepared to finish the triathlon to the best of his ability. Purchase a pair of their favorite running shoes. Make sure that you get a good fit. You may even want to take the athlete to the store to try on and select a pair. Shoe inserts may be beneficial depending on the athlete's arches. Other gifts can include socks, dry-fit clothing, a baseball hat or musical device, such as an iPod or MP3 player.

Post-Triathlon

Treat a triathlete to a post-triathlon gift of relaxation. Even with months of training, a triathlete can experience muscle pain and exhaustion after a race. Give your favorite triathlete the spa treatment to help his body and mind recuperate. Surprise him with a spa gift certificate for a massage, pain relief cream, a decorative pillow case that reads, "Triathlete," back or foot massager, swimmer's ear drops, hot or cold pack or sticks meant to help compress and stretch muscles. You can also put a gift basket together filled with a variety of these items.

Tags: with gift, gifts include, triathlon race

Score Track Meets

The scoring method for your track meet will depend on whether it is a school, national or international event.

Track meets include both running and field events, all of which are typically scored on a point system. The point scale varies, depending on whether the event is a school, national or international meet. If you are scoring a track meet for the first time, there are different ways to go about it. Whether you manually record points or purchase a software program to assist with the process, study each event and prepare for your important role in the upcoming track meet.

Instructions

1. Assign points. In running and walking competitions, award 1 point to the winner, 2 points to the athlete in second place and continue down the line. The individual with the lowest score wins. Some secondary level schools use the 1-, 3- and 5-point method, with 1 point going to the winner. In a national track meet, the total number of points is typically 10, while an international event has 5. Award 10 points to the winner of a national competition, 9 to second place, and so forth. To the winner of an international event, award 5 points, followed by 4 to the second-place spot, continuing through the top five. In this case, the highest scorer would win the meet.

2. Use software. Purchase a program such as Hytek Sports Software, Meet Manager or Apple Raceberry Jam. Enter data such as athlete names and times. The program will compute the scores and prepare detailed results that can be printed for competitors and uploaded to result websites.

3. Order pre-printed forms. Companies such as TheRunnery.com have pre-printed track meet forms so you do not have to reinvent the wheel to prepare for scoring your meet. Forms are available for running events, as well as pole vault, high jump, long jump, discus and shot put.

Tags: track meet, international event, national international, school national, school national international, second place

Half Ironman Triathlon Training Programs

The swimming event is often the most challenging event

Half Ironman Triathlons may be shorter than full Ironman Triathlons but they still require a lot of preparation, physical training and mental toughness. The 1.2-mile swim followed by a 56-mile bike ride and finishing with a 13.1-mile run is an arduous race by any standard and requires the most serious commitment simply to finish, let alone to finish with a desired time.

Preparation

Preparing for a Half Ironman Triathlon is just as important as training for it. Before even beginning to train you should familiarize yourself with the phases of the race course, including the body of water and the roads. Proper body mechanics and technique are also critical to ensure productive training and to maximize performance on race day. You should also develop a strategy for race day to keep you mentally focused on your goal.

Training

It is important to have a base fitness level in swimming, biking and running before starting to train. Getting in shape for three separate events means you have to manage your training time efficiently or you will quickly train too much and set yourself up for injuries. You will need to schedule four to six training days of varying intensity per week. Some days can be dedicated to one event and others can combine two or three.

Health

Training is a challenging enterprise and it is important to pay attention to details. You need to monitor your sleep requirements, water intake and nutrition. Listen to your body for signs of training too much; if you feel too tired for a productive workout give yourself an extra day to rest before continuing. Remember that your training cycle is also a test of endurance and will last about 20 weeks, so pace yourself.

Mental Toughness

The psychological factors involved in a grueling race are sometimes pushed to the side in favor of the physical training. However, a positive mental attitude in training will carry over onto race day and allow you to take full advantage of all of your hard work. When thirst, cramps and fatigue starts to set in during the latter stages of the race a refusal to quit will be one of your most valuable tools for completing the race.

Tags: Half Ironman, Half Ironman Triathlon, Ironman Triathlon, Ironman Triathlons, physical training, your training

How Make My Leg Calves Smaller

Some people are born with well-proportioned calves.

Some people view their legs as their most prized possession. Other people may be self-conscious if their calves seem out of proportion to the rest of their body. To make their calves appear smaller, many people try a variety of tricks to camouflage their size. While it is impossible to make big calves small, there is a way to reduce their size. Some people dress a certain way, while others take more drastic measures.

Instructions

Dark Leggings

1. Visit your local retailer store or shop online for black leggings that extend just past the calf muscles on the legs. A good measurement to follow is 5 inches below the knee.

2. Find leggings that offer support throughout the entire body. Pants made from polyester, spandex and cotton blends work best. These leggings can make calves appear smaller because of the extra support they provide your legs. The dark color will also camouflage the legs and make the calves appear leaner.

3. Try on a few different pairs of these types of leggings. Once you find the right pair, pay for them at the checkout counter.

Jogging

4. Jog at a slow to medium pace of about 4 miles per hour or whatever is comfortable. You can also run in place or jog on a treadmill at this speed if the weather is bad outside.

5. Participate in this jogging exercise three to five times a week for 30 to 40 minutes a day. Jogging is preferable to running at a faster pace because it helps burn fat. Running at a slow, steady pace helps to slim down the legs and calves.

6. Run on flat surfaces with virtually no incline. If you are running outside, run on straight paths as oppose to a running path with many hills and inclines, as hills tend to build muscle. If you are running on a treadmill, run on flat surface and do not place the treadmill on an incline.

Stretching

7. Practice Pilates exercises by stretching the muscles in the calves. Stretching helps to elongate muscles, making the calves appear smaller.

8. Stand with your front foot bent about 12 inches from a wall. Your back foot should be straight and 36 inches from the wall.

9. Place your hands against the wall and lean forward. Keep your feet pointed forward and your heels flat on the ground. Hold this pose for 30 seconds.

10. Switch legs and repeat this same exercise using the opposite leg. This exercise will help to elongate the calves and make them appear leaner. Do five repetitions each on each leg. Do this exercise three to four times a week.

Tags: calves appear, appear smaller, calves appear smaller, make calves, Some people

Heart Rate Monitor Training For Runners

Get the competitive edge with a HR monitor.

Your heart rate is an ideal indicator of your body's exertion levels, or the intensity at which you are running. Your heart rate provides an objective gauge of exertion, one that's usually more exact than your own perception of how hard you're working. A heart rate monitor can help you outsmart your tired legs on a long run. Heart monitors range in price between $35 to $450 and can be an ideal tool to help you train to a peak level of performance.

Calculating Your Max Heart Rate

To gauge your body's exertion, you have to know what your body's maximum heart rate (MHR) is. This has been traditionally calculated by subtracting your age from 220. If you are 25 years old, your MHR is 195. Recently, some new formulas have been tested. Try the formula of 205 - (0.5 x age). If you are 24 years old, your MHR is 193. Getting an accurate calculation of your MHR is crucial because it is used to measure your exertion levels in heart rate training. If you don't trust the calculations, run as hard and fast as you can for a few 3 minute spurts and see what the highest heart rate reading is on your monitor. That will put you in the ballpark, and you'll be able to see how the MHR equations stack up to the numbers.

Once your MHR is calculated, you can begin to train using a heart rate monitor and gauging your runs based on how close you are to your MHR.

Pushing Yourself

For an easy workout, your heart rate should stay at 60 to 75 percent of your MHR. Anytime your heart rate is consistently at or above 85 percent, you know you're really pushing yourself. On the days when your head is just not in the run, look at your heart rate monitor to see what your body thinks. When you see that it is only at 65 percent, pick up the pace and adjust your frame of mind.

Heart rate monitors also help you with pacing, which is a crucial part of running, especially if you're in a competition. When you can monitor your exertion levels throughout your run, you can determine what points of the course you can afford to run a bit harder than others, and plan when to reach that 85 to 90 percent exertion level toward the end to finish strong.

Tracking Your Progress

Most heart rate monitors have built-in tracking devices, and a can store a history of runs. Several even have online support and programs that map your trail, graph your heart rate, calculate the changes in elevation and tell you how many calories you burned. When you log it on a website or in a notebook, you can keep track of your heart rate, distance, time and progress. You can also make notes about any physical changes you may have noticed or how you felt in general. Having this information to look back on is a great motivational tool on those hard days. You can look back at how far you've come and prepare to go even further.

Tags: heart rate, heart rate, your body, your heart, exertion levels

Beat Anxiety & Depression

Traffic jams and temper tantrums... too much work and a tyrant for a boss... a first date, a final exam, the death of a friend... Life's ups and downs leave many people both anxious and depressed. Thankfully, there are many ways to not only cope, but bounce back.

Instructions

1. Try some meditation:

Spending even just a few minutes in meditation can restore calm and inner peace, according to researchers at the Mayo Clinic. Meditate while walking, waiting at the doctor's lobby, during a meal, or even in the middle of a difficult business meeting. Simply think about something other than what's causing the tension or bad mood---an object, image or place, or a mantra or your breathing. Don't fret when your mind wanders. Just return to your focus of attention.

2. Exercise:

Don't let the word scare you; "exercise" doesn't mean running in marathons. Any form of physical activity---yoga, football, walking, gardening, washing your car or dancing---can relieve the buildup of stress hormones in the body and promote general relaxation. Yoga's gentle stretches can help release chemicals in your brain to improve mood. And slow, deep breathing can calm both mind and body. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.

3. Eat, sleep and be merry:

One of the more difficult things to do when feeling anxious or depressed is to sleep. So, before you go to bed, avoid paying bills and watching the evening news. Instead, spend the last half hour of your day reading a novel, sharing stories with your family, or relax and take slow, deep breaths. And avoid the chocolate cake, coffee, and alcohol at night. Instead, try whole grain foods and drinks, which promote production of the brain neurotransmitter serotonin for a greater sense of well being.

4. Treat yourself:

Make some time just for yourself---take a longer route to work or home and listen to a favorite CD; after bathing, rub your hands and feet with lotion; dress comfortably and worry less about what others may think of those flip-flops; get a massage; get a pet; splurge (within reason and budget limitations); "get outta Dodge!"---that is, plan a brief getaway or retreat.

5. Natural relief:

There are a number of safe and popular herbs that may help, such as kava, valerian, hops, and passionflower. Valerian eases tension and reduces anxiety; kava relaxes muscles and helps with headaches; hops (Humulus lupulus) can induce sleep; and passionflower is commonlty used to treat children with concentration problems.

6. Medicines:

If your anxiety or depression lasts longer that you might have suspected, consult your physician. There are a wide variety of prescription medications to treat every form of anxiety and depression, and they're in an even wider variety of classes. A few of the more widely known groups are tricyclic antidepressants, selective serotonin reuptake inhibitors (SSRIs,) and monoamine oxidase inhibitors (MAOIs) and benzodiazepines. Some beta blockers used to treat heart disorders have also been effective in the temporary treatment of anxiety, especially social anxiety disorder.

Tags: anxiety depression, anxious depressed, slow deep, used treat

Hairstyles For Sporty Girls With Long Hair

Sporty girls still want to look and feel feminine.

Playing sports leads girls to improve school performance, set goals, learn teamwork, stay physically fit and build self-confidence. Continued progress in sports can result in valuable college scholarships for girls finishing their high school careers. Many athletic girls have long hair and need to find creative ways to keep it out of their face while playing sports. By trying different hairstyles, sporty girls can keep their personal style and look fashionable while achieving athletic success. Does this Spark an idea?

Instructions

1. Pull long hair into a ponytail and wrap it tightly into a bun. This keeps hair up and out of the way during athletic practices and games. Position a bun high on the head for formal sporting events, such as gymnastic meets or dance competitions, and wear a bun low and loose for casual practices or softball games.

2. Split long hair down the middle and braid each side to hold the hair in place. Start from the top of the head with a small piece of hair and include more hair as you go to create French braids or simply twist the whole section into a standard braid. Maintain a long ponytail by twisting it into one braid or embellish it by adding small braids throughout the hair.

3. Cut layers into long hair to add volume and style. Make sure the shortest layers still have enough length to gather into a ponytail for sporting events. Pull the long layers all into a loose ponytail for games or pull back just the sides for practices or awards ceremonies. Add personality to long hair by cutting side bangs. Leave enough length for the bangs to pin back easily for game days.

4. Use headbands, hair wraps and bandanas to liven up a plain hairstyle for a sporty girl. Find nylon fabric in her team's colors to weave through braids or tie a bow around the base of a ponytail. Use plastic headbands to pull bangs and sides out of her face or stylish cloth headbands that absorb sweat, as well. Choose a bandana that matches a jersey or complements the team uniform.

Tags: long hair, enough length, into ponytail, keep their, layers into

Good Places To Meet Girls

Whether you're a seasoned dating pro, are recently divorced or have never had a girlfriend in your life, finding a woman to date can be almost as difficult as actually asking her out once you find her. In a society where we rarely leave our futures to chance because we would rather seek out our own destinies, a passive attempt at finding women is one that will likely end in failure. Be active in the shaping of your own future by frequenting the same places that women frequent as well as on the Internet.

Dating Websites

Modern technology and social norms make finding a mate an easier task than it may have been in the not-so-distant past.

The most popular place to meet girls for dating is on the Internet. While meeting a girl online may have been touted as being a last resort just 10 years ago, dating and social networking sites have streamlined the dating process, making online dating popular and successful.

Dating websites provide an outlet that allows people to showcase their best qualities and meet people they probably would not otherwise have had the chance to meet. The most popular websites cater to the dating population as a whole, white other highly trafficked sites appeal to a more definitive crowd: from folks who are single parents to people in the military; those of mixed ethnic origin and even those who have been diagnosed with specific sexually transmitted diseases. Some sites charge monthly membership fees, while others are ad-supported and are free to members.

Museums and Parks

If the Internet isn't your thing, there are still plenty of places around town to meet girls. When looking, remember to do so in venues or activities that you also enjoy yourself. For example, an art museum is often bustling with single art-lovers, but if you yourself don't care for art, it may be difficult to break the ice with a potential mate. While you don't have to be an avid art connoisseur, you should have some interest in the topic, at least enough so you could carry on two or three minutes of viable conversation with a stranger.

If you're a parent (or you can borrow your little niece of nephew for awhile), head to a local park and let the little ones run wild. Kids make for a rock-solid ice breaking conversation, and there are sure to be single moms on-site who would just love to see a cute guy telling little Jimmy to "play nice and share with the other kids". If you're not sure start a conversation with a woman at a park, a simple "which one is yours?" or "how old?" can work wonders.

Singles Events, Festivals and More

Scour the local newspaper and Internet for singles meet-and-greets in your city. From speed dating to singles dances, this is a great way to meet local women from a variety of backgrounds. The best part is that you won't have to keep your eye out for wedding rings, because you will all be there for the same reason.

A great alternative to the bar scene is to attend local festivals and ethnic events. If you have a thing for Italians (or any particular ethnicity), the annual Italian festival in your city could be a gold mine of potential mates.

Other great options? Laundromats, the local gym, political events and libraries, because you can always open a conversation by asking for a recommendation (Which detergent? Flavor of Gatorade? Candidate? Book?) on something related to the locale. You may also want to check out fund-raisers, volunteer opportunities, church groups, travel clubs, alumni events, block parties, seminars, bookstores, coffee shops and special interest groups.

Tags: have been, conversation with, meet girls, most popular, your city

Adjust A Golf Cart Governor

The governor on a gas powered golf cart limits the ground speed thus protecting the engine from damage and the golf cart from overturning due to excessive speed. It is desirable to adjust the governor to allow greater speed for applications away from the golf course. Running around the ranch, down the street or even on a hunting lease are common uses that require governor adjustment.

Instructions

1. Determine the type of governor your golf cart has. The most common are spring loaded, a clutch and throttle combination and finally a spark regulator. Each is easily determined and further described in the remaining steps.

2. Locate the spring assembly along the carts acceleration system. You'll find the spring located on the carburetor or the differential. Adjusting the tension on the spring will raise and lower the golf carts speed.

3. Lengthen the cable attached to the throttle body on a clutch and throttle two-stroke engine. The cable attaches to a lever on the carburetor. Loosen the cable nut and extend the length of cable until the governor is no longer activated when pressing the gas peddle.

4. Bypass the spark regulator on an electronically controlled governor. Remove the wires from the governor and splice the ends together carefully and wrap the splice in electrical tape using a weatherproof joiner or twist connector. This method only works if the governor is separate from the ignition system. If your cart has a one piece ignition governor you'll have to replace it with a single ignition switch.

Tags: clutch throttle, golf cart, spark regulator

Become A Deckhand

Working on a boat has been a romantic idea for centuries. The reality can be harsh because you work hard, constantly combat loneliness and deal with life-threatening weather and experiences. But being out on the ocean every day with a crew who gets along and a fair-minded captain can help you to grow. Follow these steps to start your career as a deckhand.

Instructions

1. Develop a routine for keeping in shape because deckhands work hard. You'll get some downtime but when the action starts, there's no time to rest and you need to be able to handle it.

2. Identify the locations where ships sail and dock like the east and west coasts, Great Lakes and fishing areas of the United States. Expect to travel to one of these places to get work.

3. Decide what kind of craft you want to work on. Most deckhands work on merchant marine vessels, but you can apply to fishing boats or cruise lines.

4. Get a Merchant Mariner's Document (MMD) or Z-Card. Issued by the United States Coast Guard, it's required if you work aboard a U.S. ship over 100 tons. It opens up employment possibilities with shipping companies.

5. Leverage any experience you have on boats. Helping your dad on his cargo or fishing boat as a kid counts.

6. Join the U.S. Navy and get some experience that way. Potential employers will look favorably on someone who's used to discipline and hard work on board a ship and served his country.

7. Join the Seafarers International Union (SIU). You can become a member even without a Z-Card. As an AFL-CIO member, you get many benefits when you join the SIU. But more importantly, you stand up with other deckhands for your rights.

Tags: deckhands work, United States, work hard

Fundraiser Dinner Party Ideas

Fund-raising is a necessary part of many organizations such as private schools, medical research, and other organizations---such as camps for children with disabilities or the Relay for Life association. Parties allow the guests to have fun as a return for their donations and allow the organization promoting the fund-raising to thank the sponsors for their generosity. Does this Spark an idea?

A Night on the Town

A Night on the Town is a formal themed dinner party complete with appetizers, drinks, dinner, and dessert followed by a band and dancing. Guests pay one hundred dollars per ticket for the food, to dress up and be a part of the fun. Add in a silent auction, a balloon pop (where the balloons contain small prizes donated by local stores), or a treasure chest (where guests buy keys and the winning key wins the contents of the chest) as fund-raisers within the fund-raiser. Ask a local photographer to donate their time and make a photo backdrop. The guests pay a small donation for the photos, and the photographer may gain some new clients.

Caberet-style Dinner

Host a cabaret-style night by providing dinner and a show. Invite the guests to arrive in time for appetizers and wine, if appropriate. Serve a simple, elegant dinner to be followed by a talent show provided by the staff of the fund-raising organization or with local talent donating their time and skills. This idea works especially well for schools. Have the students serve the food to the guests and provide the talent. Singing, dancing, martial arts, baton twirling, and playing musical instruments are all talents that students can perform while the extended family buys tickets to see their little star in the show.

Festival of the Trees

This idea began in Utah at the Primary Children's Medical Center but can be adapted to suit any organization in need of a fundraiser. Plan a cocktail party with appetizers, sit-down dinner for organizations, or a potluck for a school or church. Each family or area of the corporation can decorate a tree according to the family's traditions. The school children can make the ornaments for their tree by grade level or subject. Host a live or silent auction where individuals or corporate sponsors buy the whole tree with ornaments included. This idea would also work in the fall with Halloween jack-o-lanterns or baskets of eggs at Easter.

Tags: This idea, Night Town, silent auction, their time, with appetizers

How Not To Let A Stranger'S Actions Hurt You Emotionally

Yoga and guided meditation help reduce stress.

Everyone encounters people on a daily basis who are impolite. Pushy commuters, bad drivers, and rude customer service representatives can get under your skin and ruin your day. If you often get your feelings hurt by strangers, and you wonder how you can let the craziness roll off your back instead, you can try reframing the situation, using relaxation techniques, and being assertive.

Instructions

1. Reframe the situation. You may be assuming, for example, that the action is directed personally toward you, that its effect is catastrophic and unlimited, and that its significance is general and universally applicable. Reframing self-talk can help correct some of these distortions through statements such as, "It's not about me; this person was probably just having a bad day" and "This is just one annoying incident. I'm sure my day will get better soon."

2. Use relaxation techniques. Stress triggers biochemical reactions such as the release of cortisol, adrenaline, increased heart rate, and the activation of centers of the brain associated with fear. These stressors can feel overwhelming for some people if not countered by relaxation and self-soothing techniques. Some of these techniques include deep breathing, visualization of peaceful settings, body awareness, and progressive muscle relaxation.

3. Use assertiveness skills. If you are frequently bothered by situations in which you need to advocate for yourself (such as applying for bank loans or dealing with recalcitrant customer service representatives), you can try using techniques such as assertive listening, a confident posture, and nonverbal cues. For example, use phrases such as, "What I heard you say is this ... is that correct?" Use your posture to communicate confidence and self-control. When speaking, maintain eye contact, and when listening, lean forward slightly to signal interest.

Tags: customer service, customer service representatives, relaxation techniques, service representatives

Hotels Near Highway 50 & Alafaya Trail In Orlando Florida

Highway 50 in Florida, officially known as State Road 50, runs between Weeki Wachee and Titusville. It intersects with the historic Alafaya Trail, originally created by Seminole Native Americans, in the University Park area of Orlando. As well as being a place of natural beauty with a large number of lakes, the area is close to the main campus of the University of Central Florida. If you are visiting the university or find yourself there on business or leisure, many local hotels are available to serve you.

Days Inn and Suites Orlando

Days Inn and Suites Orlando, 16 miles from Orlando International Airport, offers its residents a choice of kitchenette suites, Jacuzzi suites and suites with pullout sofas. AAA has given it a three-diamond rating. The hotel is a short walk from the University of Doglando, a coaching, play area and grooming facility for dogs that sponsors regular lectures about canines. Pets are allowed to stay in certain suites at Days Inn for an additional fee.

Radisson Hotel Orlando-UCF

Radisson Hotel Orlando-UCF is situated close to both Central Florida Research Park and the University of Central Florida campus, and offers free transportation to any location within a three-mile radius. The hotel is decorated in a classical style and has both a swimming pool and a state-of-the-art fitness center. Dillinger's Chophouse, a restaurant with a 1930s Chicago theme, is also on the premises. The Radisson is also within walking distance of branches of Papa John's, Wendy's, Denny's and Taco Bell.

Hilton Garden Inn Orlando East/UCF

Hilton Garden Inn Orlando East/UCF offers guests the choice of standard rooms, executive rooms and full suites. Two restaurants are on site: Bubbalou's Bar-B-Que and the Great American Grill, which is also open for breakfast. The hotel hosts business conferences and wedding receptions in its three meeting rooms, accommodating up to 100 people. For fans of golf, the Hilton Garden Inn is a short drive from the Fairways Country Club, a par-70 golf course that is open year-round.

Comfort Suites UCF/Research Park

Comfort Suites UCF/Research Park is inside the Central Florida Research Park, capital of America's military training simulation industry. The hotel is approved by the Federal Emergency Management Agency for government travelles and offers residents a swimming pool, fitness room and business center with wireless Internet access and free local calls. It's convenient to the corporate offices of Motorola, Lockheed Martin and Bank of America, and a short drive from the Florida Citrus Bowl football stadium, which hosts the annual Florida Classic game between Bethune-Cookman University and Florida A&M University. This is America's biggest historically black college football game.

Tags: Central Florida, Research Park, Hilton Garden, Alafaya Trail, Central Florida Research, Comfort Suites, Comfort Suites Research

Hotels Near Lake Ray Hubbard

Lake Ray Hubbard is a large reservoir located in the Dallas, Texas area. It's so large that the lake is part of not one but four counties: Dallas, Rockwall, Kaufman and Collin. Lake Ray Hubbard is known for its fishing, and is home to largemouth, striped and hybrid striped bass, blue and channel catfish and white crappie. There are also fourteen marinas on the lake, and a shopping and dining district called the Harbor.

Hilton Dallas/Rockwall Lakefront

The Hilton Dallas/Rockwall Lakefront hotel overlooks Lake Ray Hubbard, making for memorable sunrises and sunsets over the lake. The hotel has 231 rooms, each furnished with flat-screen televisions, work desks and wireless Internet access.The Hilton Lakefront sports a pool, a library, and tennis courts on the grounds, along with its own restaurant, the Mistra, which specializes in seafood. There is also the C&B scene bar, room service, poolside service, and the Gallery coffee shop. The hotel is also adjacent to the Blue Canyon restaurant. Valet parking is available and pets are allowed for a $75 fee. If you are would like more information about the Hilton Dallas/Rockwall Lakefront, please contact them at:

2055 Summer Lee Drive

Rockwall, TX 75032

(214) 771-3700

www1.hilton.com

Comfort Suites Lake Ray Hubbard

Comfort Suites Lake Ray Hubbard is not only located on the shore of Lake Ray Hubbard, it is also within one minute of the Harbor district and ten minutes from the WetZone water park. Guests are offered complimentary copies of USA Today, a free Savory Starts hot breakfast, free local calls and free high-speed Internet access. All rooms come with microwaves, hair dryers, coffee makers, satellite TV and refrigerators. Pets are welcome for an additional charge of $25 per night per pet. The hotel is 100 percent smoke-free, and business travelers can take advantage of the hotel's copy and fax services, business center and meeting rooms. If you are interested in finding out more about the Comfort Suites Lake Ray Hubbard, please contact the hotel at:

8701 East I-30

Rowlett, TX 75088

(972) 463-9595

comfortsuites.com

Hampton Inn Dallas-Rockwall

The Hampton Inn Dallas-Rockwall is within walking distance of the Harbor area at Lake Ray Hubbard. The hotel is adjacent to Lake Ray Hubbard, giving easy access to the area's marinas and yacht clubs. The Hampton Inn has 62 guest rooms, and offers complimentary breakfasts and beverages, baggage storage, a laundry room, a multi-lingual staff, and a business center. If you are too busy to stay for breakfast, the hotel also offers free "Hampton On the Run" breakfast bags Mondays through Fridays for quick pick-up on your way out. Guests can also relax at the Hampton Inn poll and use the on-site fitness room.If you would like to know more about the Hampton Inn Dallas-Rockwall, please contact them at:

1549 Laguna Drive

Rockwall, TX 75087

(469) 698-9494

hamptoninn.hilton.com

Tags: Lake Hubbard, Dallas Rockwall, Comfort Suites, Comfort Suites Lake, Dallas Rockwall Lakefront, Hampton Dallas-Rockwall, Hilton Dallas

Good Contest Giveaway Ideas

Good contest giveaway ideas are easy to find.

Giveaways are prizes and promotional items used as incentives for participants in contests held by businesses or party hosts. While free of charge, giveaway items are usually provided to one person or group who wins the contest or is randomly selected from all eligible participants. Contest giveaways can be used to build customer mailing lists, entertain party guests, conduct market research or generate publicity.

Concert Tickets

Buy one pair of concert tickets to an upcoming event headlining a popular musician or comedian. Concert tickets are good contest giveaways that can be used to reward teenage or adult participants. Ticket prices can be expensive for the average consumer when surcharges are added to their purchase. Giving away concert tickets for contest prizes allows participants to watch their favorite artists perform live on stage.

Bill Payments

Working adults who are experiencing financial problems can benefit from a bill payment giveaway. Offer to pay one specific bill for a select winner participating in the contest. Determine a list of restrictions in advance to limit the possibility of future legal battles regarding this type of contest giveaway idea. The restrictions should include a cutoff amount for bills due by any winning participant in the contest. This will make sure the giveaway sponsor will not have to pay an exorbitant bill amount. Setting limits on the type of bills being paid can also help to keep prize expenses low. Pay the company who issued the bill instead of cash upfront to the contest winner. Bill payments can be made on behalf of account holders to ensure the giveaway prize is spent properly.

Free Food

Partner with a restaurant or pizzeria to offer free food as one simple contest giveaway idea. The restaurant can provide food in exchange for additional publicity. The person or entity running a contest can also purchase a gift certificate from one popular restaurant and give it to the winner. Grocery store gift cards are also valuable contest giveaway ideas in the food category. Food giveaways can benefit contests directed toward either a general population or niche demographic including college students, parents and couples. The ability to generate interests from a variety of participants makes food among the most flexible contest giveaway ideas.

Magazine Subscription

Offer annual subscriptions to a popular magazine if the contest giveaway budget is low. Many print publications provide subscription opportunities that are more than 50 percent less than their cover price. Inexpensive magazine subscriptions can be purchased for $19.99 or less. Giveaway contest sponsors who have a flexible spending budget can also provide subscriptions to trade magazines or premium print publications and newspapers. Magazine subscriptions are good contest giveaway ideas that fit a variety of spending budgets.

Housewares

Give away household items to winning contest participants. Decorative items, cooking accessories, home improvement tools and appliances make good contest giveaway ideas. Furniture is another household item that provides long term benefits to contest participants. While valuable, many of these household items are not cheap. Stove top grills, stereos, TV stands and small appliances such as microwaves can be used for contests that are being operated using a low budget.

Tags: contest giveaway, giveaway ideas, contest giveaway ideas, contest giveaway, good contest, contest giveaway idea

Become A Triathlon Coach

Becoming a certified triathlon coach is not for the faint of heart.

There are approximately 1,800 triathlon coaches currently certified by USA Triathlon (USAT) across one of their three different certification levels. There are many benefits to being a certified triathlon coach that are available through USAT, the governing body for U.S.-based multisport events. USAT is the organization responsible for the rules regarding triathlon coach certification.

Instructions

Level 1 Certification

1. Obtain a current USAT Membership. Membership can be obtained through the USAT website and is available to anyone. The cost is $39/ annually, as of 2010, for adult memberships and $5 for youth members.

2. Become certified in CPR (cardiovascular pulmonary resuscitation) through the American Heart Association or the American Red Cross.

3. Attend and participate in the Level 1 Triathlon Coach two-and-a-half-day certification course provided by USAT. The course is offered six times per year in different locations and the cost is $525 in 2010. According to USAT along with registration in the course an applicant will receive a clinic manual, a subscription to the Performance Coaching Newsletter, coaches liability coverage, access to the USAT coaches Yahoo discussion group and access to the Certified Coaches sponsorships.

4. Pass a criminal background check. According to USAT, any person who has plead guilty or been convicted of a felony is not eligible to be certified as a USAT coach. There is an appeals process to gain an exception to this rule conducted by USAT. Criminal background checks are conducted through the National Center for Safety Initiatives.

5. Sign the United States Olympic Committee (USOC) coaching code of ethics. The USOC coaching code of ethics has been adopted for use by the USAT as well. It is designed to promote ethical, fair and safe competition for amateur and Olympic athletes. Primarily it seeks to promote the following basic principles: competence, integrity, professional responsibility, respect for participants and dignity, concern for others' welfare and responsible coaches.

6. Pass the written examination provided at the conclusion of the course with USA Triathlon.

Level 2 Certification

7. Continue for two years as a Level 1 coach and maintain all of the certifications and standards that apply to that level of coaching.

8. Obtain letters of recommendation from a mentor coach and from an athlete as a part of the Level 2 coaching certification application process and before enrolling in the Level 2 clinic.

9. Obtain a B.A. or B.S. degree in sports science or a related field or obtain a triathlon-relevant certification such as American College of Sports Medicine, USA Cycling Level I or II, American Swimming Coaches Association, USA Track and Field, National Strength and Conditioning Association or National Academy of Sports Medicine. Essentially the USAT is looking for coaches with designated expertise in sports medicine or physical training, or in one of the disciplines of triathlon competition such as swimming, cycling or running.

10. Attend the Level 2 clinic provided by USAT. The Level 2 clinic is only held twice each year and the time commitment is also two and a half days.

11. Pass the written examination and achieve a score of 80 percent on all of the requirements including the oral presentation.

Level 3 Certification

12. Maintain all of the certifications necessary for a Level 1 and 2 coach and serve as a Level 2 coach for 12 months prior to enrollment in the Level 3 clinic.

13. Obtain letters of recommendation from a mentor coach and an athlete and provide documentation proving that you have been a coach for an elite athlete in the highest level of competition.

14. Provide evidence with respect to how you have developed the aforementioned elite athlete. Prove knowledge of the athlete's progression by explaining two of the athlete's goals and what measures were taken to help that athlete achieve those goals. Submit an annual training plan (ATP) for an elite athlete that the applicant is coaching to be reviewed by USAT.

15. Maintain a current certification from a related sport in addition to your USAT coaching certification: USA Cycling Level I or Level II, USA Swimming/American Swimming Coaches Association, USA Track and Field, American College of Sports Medicine, National Strength and Conditioning Association or National Academy of Sports Medicine.

16. Complete a phone interview with USAT and attend the Level 3 clinic, passing the written examination and oral presentation with a score of 80 percent or more. The Level 3 clinic is held only one time each year and like the Levels 1 and 2 clinics lasts two and a half days.

Tags: Level clinic, elite athlete, Level Certification, Level coach, written examination, Academy Sports

How Does Diabetes Affect Weight Loss

Weight loss has a positive effect on diabetes, but what effect does diabetes have on weight loss? There are many misconceptions and false information about diabetic weight loss. As a diabetic, you must consult with the experts and allow them to formulate a plan for weight loss that is custom made for your condition. Losing weight slowly is the best way for a diabetic.

Considerations

Not all calories are equal in the body of a diabetic. A calorie is a unit of energy. The law of thermodynamics leads us to believe that to lose weight you must eat fewer calories than you burn. Not always true because another rule of thermodynamics is that there are exceptions to the first rule. Some will not metabolize a calorie of carbohydrates the same as a calorie of protein. If all calories were metabolized equally then everyone would lose weight at the same pace.

Diets are usually low in fat, but high in carbohydrates. Carbs increase insulin secretion and insulin causes you to gain weight. People who start taking insulin usually gain weight because of this fact. The best way for diabetics to lose weight is to eat a low-glycemic diet. Fish, chicken and other high quality protein does not raise insulin levels. Combined with high-fiber, non-starch vegetables you will moderate your blood sugar and lose weight.

Expert Insight

According to the experts at the American Dietetic Association, losing 5 percent to 10 percent of your current weight can improve your chances of staying off insulin and other medications. It is essential that you spend some time with your diabetic nutritionist recommended by your doctor. Keep your diabetes education appointment and let the experts construct a diet plan based on your medications and progress in the disease. Diabetic nutrition experts recommend diabetics follow this healthy balance:

* 50 percent to 55 percent carbohydrates

* 30 percent fat

* 10 percent to 15 percent protein

Solutions

Carbohydrates need to be managed for effective weight loss. Know your carbs and count them. Complex carbs (whole grains and vegetables) are good because they absorb slowly into the blood of a diabetic cutting blood glucose spikes. Cutting carbs completely is dangerous; your body needs them, but in the right level. Balance and moderation are always best.

Exercise can lower blood sugar but in different ways. Aerobic exercise has an immediate affect on blood sugar levels. Strength training lowers the blood sugar hours after your workout.

Misconceptions

Diabetics live by their own rules. The same diet rules that apply to others do not apply to diabetics. Carbs are important, but they have to be managed. Bedtime snacks are essential for overnight blood sugar management, not a dieting taboo. Use the resources provided by your doctor and get a diabetic professional consult. Do not let everyone tell you what to eat and when. Instead, follow the advice of your diabetic professional.

Success

Success in weight loss is not always measured on the scales. Lower A1C levels, cholesterol and blood pressure are more important than a number on a scale. Losing weight is a struggle for anyone, but especially a diabetic. Find encouragement in the simple fact that you are taking baby steps to a healthier you.

Successful diabetic dieters named similar things that helped them lose and maintain their weight. They suggest keeping a food and exercise diary, following a low cal/fat diet and walking at least four miles per week.

Tags: blood sugar, lose weight, percent percent, weight loss, diabetic professional, gain weight, Losing weight

How Long Is A Triathlon

There are many types of triathlons, each with their own standards for distance. The two major triathlon organizations (the International Triathlon Union and the World Triathlon Corporation) have established the official standards by which triathlons are measured. Though there is a degree of uniformity, triathlons may still differ in length.

Types

The most common types of triathlons are the Olympic Triathlon, the Sprint Triathlon, and the Ironman Triathlon. Each vary in distance.

Olympic

The Olympic Triathlon begins with a 1.5 kilometer (.93 mile) swim, followed by 40 kilometers (24.8 miles) of bicycling and concludes with a 10 kilometer (6.2 mile) run.

Sprint

The Sprint Triathlon begins with a 750 meter (.47 mile) swim, followed by 20 kilometers (12.4 miles) of bicycling and concludes with a 5 kilometer (3.1 mile) run. Swimming distances may vary.

Ironman

A full Ironman Triathlon begins with a 3.8 kilometer (2.4 mile) swim, followed by 180 kilometers (112 miles) of bicycling and concludes with a 42.2 kilometer (26.2 mile) run, the marathon standard.

Variations

Shorter triathlons exist for youth athletes and novices. Additionally, double- and triple-Olympic distance triathlons are also common.

Tags: kilometer mile, with kilometer, with kilometer mile, begins with, bicycling concludes

Fun Youth Group New Year'S Eve Party Ideas

Let your party guests make their own noisemakers for the midnight celebration.

When most people think of New Year's Eve, they think of adult parties and alcohol. However, many youth groups have parties to celebrate the new year. If you are planning a New Year's party for a youth church group or social gathering, all you need are a few ideas and some supplies to get the party started. From the invitations to the party games, create a New Year's Eve party the guests will be talking about for months to come. Does this Spark an idea?

Invitations

Take black shiny card stock paper and fold it in half. With a silver or gold metallic paint pen, write the upcoming year on the front of the fold. Inside the paper, write all the party details. Tape a noisemaker or party hat to each invitation and hand-deliver to each one of your youth party guests. You can also mail the invitations in a padded envelope.

Decorations

Decorate the party area with noisemakers, party hats, plastic wine glasses (for juice, of course), disco balls, streamers and many balloons. Hang several clocks on the wall so everyone knows what time it is at all times and everyone can look forward to the midnight celebration. Hang a large poster board or large piece of butcher paper on the wall and have you guests write their new year's resolutions on it. Place bags of confetti on all the tables for guests to toss in the air at midnight. Scatter disposable cameras around the party area for guests to use. These cameras will create great memories of the youth New Year's Eve party.

Activities

Have everyone participate in filling a time capsule. Fill the capsule with a napkin, a noisemaker, party hat and an invitation. Each person should write her name, the year and her New Year's resolution on a slip of paper to put in the capsule. Place the items in a metal time capsule (available at most craft stores) and tape around the lid edge. Place the capsule in a safe place and do not open for at least one year. For another activity, allow everyone to make their own noisemakers. Place empty toilet paper rolls, empty paper towel rolls, dried beans, rice, tape, glue, construction paper, paper plates, markers and stickers on a table for guests to use.

Dance Games

Plan a dance freeze game by having everyone who wants to play dance around the room. When the music stops, everyone must freeze. Anyone caught moving while the music is not playing is out of the game. The last player standing wins the game. For another dance game, have the players split into team and pick a song. Give everyone 30 minutes to practice some dance moves to their team song. Award prizes to the best, funniest and craziest dance moves.

Tags: party guests, Year party, dance moves, make their, make their noisemakers

Forensic Scientists Starting Salaries

Entry-level salaries for forensic scientists vary with education, location and employers.

As a first-year forensic scientist, you may study crime scenes under the supervision of a senior scientist and collect evidence that you scientifically analyze to find the truth of what happened. Your mission aims to provide prosecutors solid and logical evidence that points to the assailant, the rapist or the white-collar criminal. Attorneys may ask your supervisor to provide his expert opinion in court and the information that you gathered may be presented. Although your starting salary may be modest, be assured that this profession pays well.

Significance

This professional field requires emotional strength to deal with situations that may be disturbing. Your job consists of studying blood splatter, fluid residues, fingerprints on guns or other items and sometimes potentially forged signatures. The integrity of your analysis and rigor of your thinking can make or break a court judgment. This industry pays well because the job is challenging.

Entry-Level Salaries

A first-year forensic scientist earns approximately $40,000, according to the 2010 data from Indeed.com. The salary climbs rapidly with experience. Midcareer professionals' income climbs to an average of $92,000 and may exceed $120,000 for management positions with forensic laboratories. Entry-level salaries also vary with your education, your employer and your location.

Education

Your education may influence your first-year income. You may enter the profession with a two-year associate degree in applied science and start a job paying in the midway between $30,000 and $40,000. But employers like to hire individuals with a bachelor's degree in the natural sciences and offer compensations over $40,000, according to the Bureau of Labor Statistics.

Employers

Your first job typically takes place in a local or state government organization and you may be offered anywhere from $30,000 to $40,000. In these first years, you will work under the direction of a more senior scientist and learn the procedures and protocols of the organization. Entry-level positions with companies involved in national security pay the best, typically in the $50,000 neighborhood, according to jobs posted on Indeed.com.

Location

Location matters for your first income. If you can easily move, the metropolitan area of Washington pays very well, according to Indeed.com. With starting incomes around $50,000, the jobs report to the federal government or defense companies that typically will require that you acquire a security clearance. Companies in San Francisco offer entry-level jobs with compensation between $60,000 and $70,000 to digital information analysts who investigate computer crimes.

Tags: Entry-level salaries, evidence that, first-year forensic, first-year forensic scientist, forensic scientist

Hotels Outside Of Boston

There are several hotels located near Boston.

Boston is one of the oldest and most historic cities in the United States, having played an important part in colonial America and the American Revolution. In addition to historic points of interest, the city is home to professional sports teams, top-notch universities and quality restaurants. There are several hotels just outside of Boston for visitors who want all the action of the city but prefer not to be stuck in the thick of things.

The Charles Hotel‎

The Charles Hotel‎ is minutes from Harvard Yard, just miles from Boston, and has hosted a number of celebrities, including President Clinton, Ben Affleck and the Dalai Lama. Rooms here offer turn down service, weekday newspaper delivery and wireless high-speed Internet access. The hotel features 24-hour concierge service, a library and on-site rental car desk. The Charles was named one of the best business hotels by the New York Daily News in 2010. Restaurants within three blocks of the hotel include OM Restaurant/Lounge‎, Red House, Charlie's Kitchen, Grendel's Restaurant & Bar‎ and Legal Sea Foods. The hotel is nine miles from Logan Airport, seven miles from the Paul Revere House and two miles from the Massachusetts Institute of Technology.

The Charles Hotel‎

1 Bennett St.

Cambridge, MA 02138

617-864-1200

charleshotel.com

Hilton Boston/Dedham‎

The Hilton Boston/Dedham‎ is about 12 miles south of Boston, just off Interstate 95. Rooms at this AAA three-diamond hotel include Neutrogena bath amenities, work desks with lamps, coffee makers and both smoking and non-smoking rooms. The hotel features valet dry cleaning, a business center, a jogging track, racquetball court and sauna. Restaurants within a mile of the hotel include Gables Restaurant‎, P.F. Chang's China Bistro, Legal Sea Foods, Yard House Dedham, Studio 3 and Aquitaine Bar a Vin Bistrot‎. The hotel is 12 miles from the Boston Ballet, 12 miles from the Fleet Center and two miles from Mulvehill Conservation.

Hilton Boston/Dedham‎

25 Allied Drive

Dedham, MA 02026

781-329-7900

hilton.com

Boston Marriott Quincy Hotel

The Boston Marriott Quincy Hotel is 12 miles south of Boston and near Quincy Bay. Rooms here are entirely smoke-free and offer coffee and tea makers, bottled water, cable TV with HBO, pillow top mattresses and chairs with ottomans. The hotel features an indoor lap pool, a whirlpool, free on-site parking and pets are not allowed. Restaurants within a mile of the hotel include Crown Caf , Friendly's, Legal Sea Foods, the Cheesecake Factory, Joe's Market Place and Joe's American Bar and Grill. The hotel is four miles from Blue Hills State Park, 16 miles from Gillette Stadium and 12 miles from Boston Common.

Boston Marriott Quincy Hotel

1000 Marriott Drive

Quincy, MA 02169

617-472-1000

marriott.com

Tags: miles from, hotel include, Boston Dedham, Boston Marriott, Boston Marriott Quincy, Charles Hotel, from Boston

Hamstring Exercises Without Weights

Traditional hamstring exercises call for the use of barbells or weight machines, but you can work your hamstrings without weights. You can do these exercises anywhere to build tone and endurance. Do hamstring exercises twice a week along with other exercises for the rest of your body.

Dead Lifts

You can perform dead lifts using just your body weight for resistance. Stand with your feet about hip-width apart. Your feet should be pointing straight forward. Bend your knees slightly. Allow your arms to hang loosely in front of you. Lean forward by bending at the waist. Keep your spine straight and reach for the floor. You may touch the floor if your hamstrings are not too tight. Return to standing position by pushing through your heels, glutes and hamstrings. Do two sets of 20 reps each. To make this more difficult for your balance and for weight, do your dead lifts on one leg at a time.

Ball Hamstring Curls

Use a stability, or Swiss, ball to do some hamstring curls without weights. Lie on your back and put your feet on top of a ball. Your legs should be straight. Squeeze your glutes and lift your hips into the air. Your shoulders and head will still be on the ground. Push into the ball and bend your knees as you roll the ball under your hips. Your knees will be directly over your ankles, and your feet will be flat on the ball. Now, extend your legs straight again with your hips in the air still. Do 10 reps, and work up to three sets of 15 reps.

Lying Hamstring Curls

Another way to work your hamstrings and your glutes is to do hamstring curls lying on your stomach. You'll simply fold your arms and relax your head on your arms. Your legs will be straight. Bend your left leg and bring your heel to your buttocks. Return the left leg to starting position, and curl your right leg. Do 10 to 20 reps per leg. This is an especially good exercise to do if you have had a hamstring injury.

Tags: your arms, your hamstrings, your hips, dead lifts, hamstring curls, hamstring exercises, sets reps