Increase Your Miles Per Gallon

With oil and fuel prices on the rise, you might be looking for ways to increase your mileage. With a few techniques, you can easily save on gas and increase your car's longevity in the process.

Instructions

1. Clean out your trunk. Carrying extra weight in your car can decrease your fuel efficiency, especially in smaller cars.

2. Use the freeway. Cars get the best mileage between 30 and 60 miles per hour. Experiment with using mostly freeway driving to get to and from local destinations.

3. Avoid road rage. Accelerating quickly, emergency stopping, and speeding can decrease your gas mileage by 33 percent. Drive calmly and try to maintain your speed using cruise control.

4. Maintain your car. Even when your car is in good working condition replacing parts such as your air filter can save you money at the pump.

5. Make sure that you are using the grade of oil designed for your car. You can find this information in the owners manual or check the manufacturer's website. Ask your mechanic to check your oil delivery system for leaks.

6. Check your tire pressure at the gas station. Keeping your tires inflated to the recommended pressure can contribute to a 3 percent savings at the pump.

7. Consider a more fuel efficient car if you are in the market to buy. Combine the steps above with a car that has a higher mile-per-gallon rating and you can save hundreds of dollars a year.

Tags: decrease your, increase your, your mileage

Make Gag Trophies

Making a gag trophy doesn't have to be difficult and requires only imagination and a willingness to search around a little for the right components. A gag trophy can be as silly as you want, as long as you make sure it correctly fits the "award" you are giving. Keep your eyes open at discount and second-hand stores for supplies, and don't be afraid to get creative.

Instructions

Making Gag Trophies

1. Determine what the theme of your gag trophy will be and collect items to be attached to the trophy accordingly. For instance, if you are going to give an award for "The Most Punctual" you can use a small clock or watch. An award for "The Heaviest Sleeper" might include a small teddy bear.

2. Search your local thrift stores for old trophies. The easiest ones to work with are the ones with a wood or stone block and a figure that is attached with a screw that can be detached underneath, although any other kind of trophy can be used as well.

3. Carefully unscrew or break off whatever figure is on top of the trophy. In its place, glue the gag trophy item. If you wish to leave the original figure on top, use your imagination to dress it up to fit the award by painting a particular outfit on it, gluing a sign to it or other small accessories.

4. Use tinfoil or heavy card stock to cover the nameplate or engraving and glue securely. Write the name of the new award and recipient with heavy pen or marker (or you can have the same information typed up on the card stock before gluing it.

5. Paint Mod-Podge or a similar product over the top of the tinfoil or paper to seal the edges. Allow to dry thoroughly and add a second coat.

Tags: card stock

Get Rid Of My Flat Feet

Flip-flops do not provide good arch support.

A person has flat feet when the arches are missing, meaning the entire insides of the feet touch the surface on which the soles are placed. The arches provide support for your feet while you are standing or walking. All babies are born with flat feet and only begin developing their arches after age three. Flat feet can be either flexible---caused by lax tendons---or rigid---caused by abnormal foot development. While arches are important, flat feet are a common and often painless condition. Attempt to correct flat feet only if you experience pain.

Instructions

1. Determine what causes your flat feet before attempting to correct them. If you experience discomfort in your feet only after playing sports, you likely have flexible flat feet. Visit a doctor if you experience continuous pain in your heels or arches, the insides of your ankles swell, you cannot stand on tiptoe or your feet tire easily. Surgery may be necessary to correct rigid flat feet.

2. Consider using better-fitting shoes or arch supports in your shoes to alleviate flat feet. Purchase arch supports over the counter or find a doctor who can custom-design them according to the contours of your feet. "Shoe inserts won't cure flatfeet, but they often reduce the symptoms associated with the disorder," according to the Mayo Clinic.

3. Take non-steroidal anti-inflammatory medication and ice the painful areas to alleviate pain and reduce inflammation. Rest the foot until it feels better and stretch the Achilles tendon if your flat feet are caused by a shortened Achilles tendon. See a physical therapist for additional corrective exercises.

4. Lose weight. "Rigid flatfoot can develop among adults 40 years of age and older who are sedentary and overweight," explains the Cleveland Clinic.

5. Consider surgical correction if all conservative treatments fail.

Tags: flat feet, your feet, feet only, flat feet, Achilles tendon, arch supports

Lose Tummy Fat At Home

Excess tummy fat can be dealt with at home.

For a lot of people, fat tends to accumulate around the tummy area. When it comes time to lose the fat around the belly, it can be tempting to take the easy way out and get a tummy tuck or liposuction. The healthy way to lose stomach fat combines eating a proper diet with a structured exercise routine. A gym is not required. This process can be done at home. Here is how you can lose tummy fat at home.

Instructions

1. Engage the upper abdominal region by performing the plank pose.

Exercise the upper abdominal region. Exercises that target the upper abs include the standard crunch, regular full sit-ups, bicycle crunches and the plank pose. The plank pose is performed by balancing your weight evenly on your hands and toes. Get into the position you normally would if you were going to perform a push-up, and hold that pose for as long as you can.

2. Exercise the lower abdominal region. Exercises that target the lower abs include reverse crunches, bicycle crunches and leg scissors. Leg scissors are performed by lying flat on your back with your head and legs slightly off floor. Lift one leg straight up at a 45-degree angle then lower it back down. As you're lowering one leg down, lift the opposite leg straight up to a 45-degree angle. Alternate legs for 20 repetitions.

3. Exercise the oblique portion of the abs. Exercises that target the oblique region include bicycle crunches and side crunches. To perform side crunches, lay on your back with bent knees. Slowly lower your knees to one side while keeping your torso facing the ceiling. While your knees are laid over to the side, lift your torso as you normally would during a standard crunch. Perform 20 repetitions, and then shift your legs over to the other side and perform another 20 repetitions.

4. Perform cardiovascular exercise to burn fat.

Engage in cardiovascular exercise. The above exercises will help to tone the abdominal muscles. Some fat will be lost as you perform these exercises, but cardiovascular exercise will burn the fat much faster. Cardiovascular exercise includes running, swimming, bicycling, jumping rope or even fast walking.

5. Eat a healthy diet to avoid tummy fat.

Pay attention to what you're eating. Avoid high fat foods, and eat more foods that are high in protein and fiber. Replace junk food snacks, such as potato chips with a piece of fruit.

Tags: abdominal region, bicycle crunches, cardiovascular exercise, Exercises that, Exercises that target, plank pose, that target

Get The One Man Army Achievement In "Gta Iv"

The “one-man army” achievement in Grand Theft Auto IV for the Xbox 360 allows you to obtain a six-star Wanted level and stay alive for at least five minutes. This is extremely difficult if you try to do it by causing enough mayhem on your own. Accessing an illegal website from one of your safehouses is the easiest way to obtain this achievement and receive 40 gamer points.

Instructions

1. Go to the loft safehouse in Algonquin. This Algonquin safehouse, as opposed to Playboy’s old digs, has a laptop. You will find the laptop resting on the kitchen island.

2. Access the Internet and go to an illegal website. Press “LB” to access the internet. Click the “Web” link and type “www.littlelacysurprisepageant.com” in the address bar. A LCPD page appears indicating that you have tried to access an “inappropriate” website. You will immediately acquire a five-star Wanted level.

3. Get one more Wanted star by killing some officers. Once your radar shows that police have surrounded your building, take the elevator to the lobby. Stand in the lobby and use a grenade launcher or an assault rifle to shoot through the doors at incoming officers and police vehicles. Be sure to eliminate the officers before they are able to enter through the doors, as many will be armed with shotguns, which will severely injure you. Your assault on the officers will soon earn you a six-star Wanted level.

4. Return to your loft and wait for 5 minutes. Quickly take the elevator back to your loft once you have six stars. The police will not follow you. You can watch the TV or browse the Internet while you wait for the 5 minutes to pass. Once the 5 minutes are up, you will see a notification that you have completed the “one-man army” achievement.

Tags: Wanted level, army achievement, illegal website, one-man army, one-man army achievement

Install A Crush & Run Driveway

Crush and run gravel is made from tiny pieces of gravel that is mixed with limestone. This is a useful top layer for gravel driveways because the limestone sticks together when wet, helping the driveway last longer. Crush and run gravel driveways are affordable and can last for years if they are properly maintained. Rake a crush and run driveway at least once a year to keep it in shape and the gravel in position. Does this Spark an idea?

Instructions

1. Determine the best location for the driveway by evaluating the landscaping and choosing the most direct path that doesn't need any trees removed and has well-draining land.

2. Map out the driveway using a measuring tape, twine and stakes. Install the stakes and twine to mark one side of the driveway. Measure 10 feet from the twine marker to determine the driveway's other boundary. Install stakes and rope along the other side. Remeasure the width periodically to ensure it is 10-feet wide throughout the entire length.

3. Dig a trench for the driveway that is 1 foot deep. You can do this by hand using a shovel if the driveway is short and you don't mind the work. However, it is easier to rent a digger to remove the soil.

4. Lay landscaping fabric in the trench so that it overlaps at the joints. The landscaping fabric keeps the silt in place and stops weeds from growing up in the road. Cut the landscaping fabric to fit using a utility knife.

5. Fill the trench with your base layer of stones to a depth of 6-inches. Use fist-size stones. Spread the stones using a metal rake. Tamp them in place with a mechanical roller, which you can rent from a home supply store.

6. Apply the middle layer of stones, using golf-ball-size stones, and tamp them in place with the mechanical roller. Apply to a depth of 6 inches.

7. Finish the driveway with 4 inches of crush and run gravel. Cover the driveway with the gravel and tamp it in place using the mechanical roller. Create a crown on the driveway by making an arch in the middle, this allows the driveway to drain easily when it rains.

Tags: landscaping fabric, mechanical roller, driveway with, gravel driveways, Install stakes

Know When Potatoes You Planted Are Ready For Harvesting

Homegrown potatoes are tastier and healthier than store-bought ones.

Homegrown potatoes have the best taste because you can harvest them fresh from your own garden. If you choose, you can grow them without chemical pesticides, which makes them better yet. Get a general idea of when it will be time to harvest your potatoes by marking the date of planting on the calendar. Potatoes take 80 to 115 days to reach maturity, depending on the region, the season in which they were planted and the type of potato you plant. To know exactly when to harvest them, there are specific signs to look for. Does this Spark an idea?

Instructions

1. Check the leaves of each potato plant around the time they are supposed to be ready for harvest. When the leaves have turned yellow, after the plants have matured and bloomed, it's normally time to dig them up.

2. Inspect the potatoes as you dig them up. If they bruise easily, or their skins nick or scrape off easily, that means they are not quite ready for harvest.

3. Look at the potato plants themselves to make sure it's time to harvest the stem tubers. The plants will have begun to die. If you wait two more weeks after the plants have died, the potatoes are sure to be fully mature.

Tags: after plants, after plants have, harvest them, Homegrown potatoes, plants have, potato plant

Improve Mental Toughness

Mental toughness is essential to sustained endeavor.

It is difficult to succeed without mental toughness. People who achieve overnight success often "crash and burn" because they have not needed to develop mental toughness. Building mental toughness is one of the most useful things a person can do to guard against stress and anxiety and also to ensure some success in achieving goals. People who are risk-averse often have an inability to overcome stress and adversity; this inability is frequently a precursor to anxiety and depression. Less dramatically, it can lead to underperforming because such people are reluctant to risk failure.

Instructions

1. Take risks. This does not mean that you should be reckless, but almost every successful endeavor involves a risk of failure. Inability to take risks can become escalating mindset, until the fear overcomes ambition.

2. Accept that some failure is inevitable. If many well-known writers, for instance, had been so cast down by rejection that they gave up, many famous books would never have been published. This also applies to many other spheres of life.

3. Learn to detach yourself from rejection and failure. Do not become arrogant and unable to take constructive criticism. Learn to accept the rejection or failure as being about a specific issue, not you as a person. Being unable to keep failure in perspective fosters feelings of inadequacy and can make a person feel beaten down.

4. Set goals that you want to achieve. This helps you to maintain focus and motivation. Concentrate on each task at hand, giving it your best effort. Avoid distractions, and try to focus on the process rather than the outcomes.

5. Learn to enjoy the journey, or the tasks themselves, as this can remove some of the pressure as you strive to achieve. Learn switch off, as workaholics are not always the most effective people. Keep a sense of perspective.

Tags: mental toughness, rejection failure, risk failure

Get To The Shadow Temple In "The Legend Of Zelda Ocarina Of Time"

Sheldon Cooper from "The Big Bang Theory" probably already knows get to the Shadow Temple.

Whether you're playing Ocarina on your old Nintendo 64, the Wii Virtual Console or the latest incarnation on the 3DS, you're not going to make it to the Shadow Temple without the Lens of Truth, but once you've swiped the Lens of Truth from Dead Hand's chest you're ready to take on one of the game's spookiest challenges.

Instructions

1. Go to the Temple of Time and put your master sword in its holder. This will turn you into Big Link.

2. Play the Nocturne of the Shadow, the song you learned from Sheik after receiving the Water Medallion from Princess Ruto. The song goes like this on the Nintendo 64: left C, right C, right C, A, left C, right C, down C. You'll be taken to the upper part of the graveyard.

3. Turn around. The entrance to the Shadow Temple will be directly behind you. The room will be filled with mysterious symbols and a myriad of unlit torches.

4. Use Din's Fire to light all the torches. Once all the torches are lit a large stone door will slowly open. Enter at your own risk.

Tags: Shadow Temple, left right, Lens Truth

Lengthen A Horse'S Stride

Teaching a horse to lengthen his stride helps it become supple and balanced.

When you ask a horse to lengthen its stride, it should to cover the same distance but use fewer strides to accomplish this. It should not increase his speed or tempo, and the rhythm should maintain an overall regularity. It is not an exercise to be undertaken with a novice or poorly schooled horse, as it requires a high level of concentration and understanding from your horse. Trot is the most commonly lengthened stride, although advanced horses are capable of extending their walk and canter strides.

Instructions

1. Complete your normal warm-up exercise when your first mount your horse. This is essential to loosen and warm up muscles, and to ensure the horse is supple, balanced and actively using his hindquarters while stretching his back, before progressing to more advanced work.

2. Include walk, trot and canter during the warm-up phase, checking that you regularly change gait (called transition work). Change the rein, or direction, periodically, and include circles and some simple lateral exercises, which require your horse to move directionally sideways and away from your leg aid while traveling forward. This ensures the horse is attentive and listening.

3. Start preparing your horse to lengthen the stride by asking for a forward trot between two set points about 60 feet apart. Use the trot aids of sitting quietly in a forward walk, maintain contact on the reins and squeeze with the legs to ask for trot. Count the amount of strides your horse takes between these two points. The trot has a two time beat and you should count one-two, one-two, as your horse's feet hit the floor. Each sequence counts as one stride.

4. Approach the first of the two points on the next circuit and aim to cover the ground with fewer strides, but at the same speed. To achieve this, lift your hands slightly while maintaining an even feel down the reins. Use your seat and legs to drive your horse forward, being careful not to encourage it to go faster. If this happens, keep firmer contact on the reins and continue to drive forward with legs and seat. It may help to rise to the trot, or post, slightly higher and slower. Count the strides as before and note the number. If you have used fewer strides to cover the same area of ground, you will have successfully lengthened your horse's stride.

5. Use some ground poles if you are struggling to teach your horse to lengthen. Depending on the size of your horse, the normal distance for trotting poles is between 4 and 5 feet. Ask a friend to set out a row of five trotting poles at your horse's normal and comfortable distance, and trot your horse over them from both directions. When the horse is comfortable doing this, increase the distance by 6 inches and trot over again, using your legs to stop the horse from putting in extra strides. If this feels relatively easy, increase the distance again, but be careful the horse does not put extra strides in between poles. Use the aids in the previous step to encourage the horse to lengthen over the poles.

Tags: your horse, horse lengthen, fewer strides, horse lengthen stride, lengthen stride

Lose Weight While Training For A Triathlon

Lose Weight While Training for a Triathlon

A triathlon is a competition that includes swimming, biking and running. Trying to lose weight while training for a triathlon can be easy, following a few simple guidelines. Remember that in order to lose weight in a healthy way, only a few pounds should be lost per week after the first week or two. Read on to learn more.

Instructions

1. Fuel for workouts. The body can't burn stored fat like it can burn calories from food. Therefore, if an athlete tries to train for a triathlon without fueling, or eating the proper amount of calories to be burned, the body will not be able to function properly. By fueling properly before and during a workout, it allows the body to perform at it's best.

2. Eat healthy foods. The body works best when nutritional needs are met. Therefore, it is best to choose foods that meet needs the body has, and not junk food. This will keep the body in balance nutritionally and help an athlete lose weight.

3. Cut back excess calories from meals and snacks. This is where calories can be cut. Leave out junk food and desserts. Cut back on drinks with calories--remember that sports drinks have calories, too. Water is always the best choice for a drink, not only because it lacks calories, but because it helps the body function.

4. Be consistent. Working out five to six days a week to train is necessary for a triathlon. Skipping days frequently, eating irregularly and other lifestyle inconsistencies will do nothing but hold back weight loss goals.

5. Watch how much is consumed during tapering or slower training weeks. When the training is cut back, calories should be cut back also. Otherwise, weight gain will occur.

Tags: lose weight, calories from, junk food, Lose Weight, Lose Weight While

Increase Circulation In Feet & Legs

Legs and feet are prone to poor circulation.

Poor circulation to the legs and feet is referred to as peripheral vascular disease. It is typically caused by a slowly progressing hardening in the arteries which flows from the heart to the extremities. The signs of circulation problems in the feet and legs includes skin color changes, tingly, lack of sensation, feeling of coolness in the feet, cramping in the calf, and sores or obvious infections. It is imperative that a treatment program be implemented for overall good physical health and comfort. Your doctor needs to assess your situation. There are drugs that may need to be prescribed.

Instructions

Cushioning

1. Prevention of further distress on your feet would include cushioning your feet by wearing shoes that are a good fit and do not create added pressure is a good precautionary outlet. It is important for women to not wear the highest of heels. Wearing no heels makes it difficult to walk and can cause the muscles in the legs and feet to lock. A proper shoe fitting is necessary for comfort and proper circulation.

2. Do not wear tight clothing because it can cause blood circulation to be slowed. This would keep the blood from reaching the necessary organs that aid in generating a good blood flow throughout the body.

3. Eat a healthy diet.

Know that overall mental stress management and a good positive attitude on a day-to-day basis can have a positive effect on your circulation to the legs and feet.

4. Eat plenty of fresh foods that contain necessary amino-acids, minerals and vitamins that can benefit the flow of blood to the arteries. Certain foods are known to aid blood circulation to the feet. Pumpkin seeds, blueberries, grapes, oranges, avocados, salmon and dark chocolate are recommended to implement in your diet.

5. Exercise

Daily exercise that involves stretching and yoga will aid in blood flow and circulation to the feet and legs.

Tags: blood circulation, blood flow, circulation feet, circulation legs, circulation legs feet

Lose Weight

Lose Weight

Figuring out lose weight is a challenge for many of us, particularly considering that the quickest path to weight loss is different for everyone. Of course, the common denominator is always proper diet and exercise, which not only aid in weight loss, but also keep a body healthy. Of course you've heard this before - the challenge is to follow through. Others have lost weight by following these simple guidelines, and so can you.

Instructions

1. Set small, realistic goals. If you have a lot of weight to lose, try for 5 pounds, relax a bit and then go for 5 more.

2. Start a regular exercise program and stick with it.

3. Sneak in extra exercise in addition to your regular program. Park at the far end of the parking lot and walk; take the stairs instead of the elevator.

4. Eat healthy fats from nuts, seeds and olive oil, and high-fiber foods such as vegetable salads and whole-grain pastas.

5. Choose foods that you like. Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Eating well doesn't have to mean eating dull.

6. Eat smaller, more frequent meals. This way, your body starts to increase its metabolism so that calories are burned faster. Also, mini-meals can prevent overeating.

7. Plan ahead. Keep the fridge stocked with healthful food and you'll be less likely to run out for high-calorie, high-fat junk food.

8. Determine your favorite snack time and be sure to have plenty of healthful options available when you get hungry.

9. Keep a food diary. This will help you pinpoint where you can improve your diet.

Tags: foods that, weight loss

Learn Portuguese With Podcasts

Podcasts are a great way to learn langauges.

Podcasts are the height of technology working for people. They're free to make, free to download, and easy to listen to. News podcasts help listeners stay informed, while educational podcasts put a world of knowledge at our fingertips. Language podcasts -- they're there, for almost every language -- help bring the world together, by allowing us to learn languages and bridge gaps. Using podcasts to learn languages is simple and effective.

Instructions

Finding the Right Podcast

1. Know which Portuguese you want to learn.

Decide which Portuguese you want to learn: Brazilian or traditional. Podcasts exist for both. Refining your search will make finding the right podcast easier.

2. Type "Learn Portuguese podcast" into your favorite search engine. Read the descriptions of the search results. Open the ones that appeal to you simultaneously in multiple windows by right clicking the page and choosing "Open Link in a New Window." This will help you compare and contrast.

3. Do some research and chose the right podcast for your needs.

Read the description of each podcast. Get an idea of the method of instruction afforded by each. If you have iTunes, log on to the iTunes Store by clicking iTunes Store on the left hand menu. In the search bar, type the name of the podcast you're interested in. If the podcast is syndicated in iTunes, as most are, you'll be able to read reviews.

Download and Listen

4. Downloading your podcast is as simple as clicking your mouse.

Download your podcast. On the podcast's hosting page, click the link labeled "Listen Now" or "Download." This will either stream or download the podcast. For flexibility, it's better to download. Alternately, download the podcast from iTunes by clicking the "Subscribe Free" button. Downloading will take between five minutes and an hour, depending on your Internet connection.

5. Transfer the podcast to your MP3 player for portability.

Upload the podcast to your MP3 player. Connect your MP3 player to your computer. Transfer the file by clicking and dragging the podcast from your desktop to the player. This step is unnecessary if you plan to listen to the podcast on your computer.

6. Listening to the podcast is how you learn Portuguese.

Listen to the podcast. If your MP3 player is an iPod or similarly menu-based, there is a "Podcasts" menu. Click on this to find your podcast. On your computer, right click your podcast and chose the "Open With..." option. From the menu, chose your preferred audio program. With either option, press "Play" to begin listening and learning Portuguese with podcasts.

7. Subscribing to the Portoguese learning podcast will ensure that you download new podcasts automatically upon their release, and can continue learning without interuption.

Subscribe to your podcast. On the podcast's official website, click the "Subscribe" link. Or, on iTunes, click on the "Subscribe Free" button. ITunes will then ask you if you're sure you want to subscribe. Click "Subscribe" to confirm.

Tags: podcast your, your podcast, your player, podcast your player, your computer, download podcast

Improve Flexibility

Over time, your ability to hold deep stretches will improve.

Flexibility helps protect your muscles from injury and increases your range of motion. Some people are more naturally flexible than others, but if you aren't flexible, you can take steps to improve your flexibility. Stretches are one of the best ways to improve flexibility.

Instructions

1. Warm up your muscles with 10 to 15 minutes of cardiovascular activity. You should never stretch cold muscles. Jog, cycle, swim or walk briskly before stretching.

2. Perform a full-body stretching routine. Start with the muscles in your upper body and complete shoulder, bicep, tricep, neck, chest and back stretches. Move to the lower body and perform core, glute, hip, hamstring, quad, calf, ankle and foot stretches.

3. Hold each stretch for at least one minute. As you become more comfortable with the stretches, aim to hold each stretch for several minutes. Remain steady and consistent in your stretch. Do not bounce.

4. Deepen your stretches. Over time, you will find that you are able to hold stretches more easily. To challenge yourself more, reach an inch farther than you normally do. Feel the intensity of the stretch increase, and hold it there.

5. Breathe deeply and evenly. Some people subconsciously hold their breath when they stretch. Don't do this. Instead, focus on your breath. Imagine that you're breathing oxygen directly into the muscles you're stretching. Let your breath fuel you as you hold the stretches.

6. Drink water. Dehydration can result in muscle cramps and decreased flexibility. Before stretching, hydrate thoroughly. Follow your stretching session with plenty of water.

7. Try a yoga class. Yoga provides a full-body stretching routine that can increase flexibility. If you're new to yoga, opt for a beginner class, as the more advanced classes can be quite difficult. With regular practice, you will see your flexibility improve.

Tags: each stretch, full-body stretching, full-body stretching routine, hold stretches, Over time, Some people

Make No Sew Table Runners

Table runners are a simple and great way to add a designer touch to any table or buffet--and no-sew table runners are a simple solution to making inexpensive runners in no time! Read on for the steps. Does this Spark an idea?

Instructions

1. A table runner can come in a variety of sizes. Depending on whether you are placing one runner down the length of your table or a few of them across the table is up to you. Here are the average sizes:

15-by-45 inches

15-by-72 inches

15-by-90 inches

15-by-108 inches

2. Decide on what size and how many you want to make.

Here is an idea of how much fabric you will need to buy:

15-by-45 inches (you will need 1 yard if the fabric is 54 inches wide or larger)

15-by-72 inches (you will need 2 yards if the fabric is 54 inches wide or larger)

15-by-90 inches (you will need 2 yards if the fabric is 54 inches wide or larger)

15-by-108 inches (you will need 3 yards if the fabric is 54 inches wide, but if the fabric is 56 inches wide or larger, you can get 2 yards)

3. Go to your local fabric shop and buy however many yards of fabric you will need.

4. Decide on a ribbon that will border the runner.

Here is how much ribbon you will need (including a little extra):

15-by-45 inches (4 yards)

15-by-72 inches (6 yards)

15-by-90 inches (7 yards)

15" W x 108" L (8 yards)

5. I recommend you choose a ribbon that is 4 to 6 inches wide. Be sure to buy enough stitch witchery to attach all of the ribbon you purchase.

6. Use the fabric scissors to cut the fabric into the exact size of the runner you wish to have.

7. Lay it on a towel on a flat surface or on the floor on a towel.

8. Take the ribbon and measure out how much you will need to do each side, then cut it accordingly. You should now have four pieces of ribbon.

9. Starting in one corner, fold the ribbon around both sides of the fabric.

10. Place the stitch witchery on the wide side and start to iron it on; don't worry about the backside yet.

11. Making sure it stays, do that strip of ribbon.

12. Do the same for all four pieces and then turn the fabric over and repeat for all four sides. Now you are done!

Tags: will need, inches wide, fabric inches, fabric inches wide, inches wide larger, inches will

Make A Map

If you must guide guests to a place they haven't visited before, you should know draw a basic map. A good map minimizes the number of turns and exits your guests must make and illustrates any verbal instructions you might include with it.

Instructions

1. Orient the map to the north by putting a big N at the top of the page. Think about the context of the map and make signs or drawings to indicate large landmarks, such as a freeway, lake or mall.

2. Place the destination in the center of the map. Assuming that your general drawing has taken your guests from wherever they started to the last known landmark, draw the streets that represent the easiest way to reach the destination. Give them a route composed of the least number of turns, or the best marked streets.

3. Mark the map with important landmarks such as traffic lights (a rectangle with three circles in it), stop signs (an octagonal), one-way streets, three-way intersections and the like. If they must pass a library on the left, draw a rectangle and put the word library in it. If they turn right at the yellow convenience store, draw a box to indicate that. Use arrows to show direction and name important cross streets. Include a legend to explain the various symbols.

4. End the journey in the spot where they will park the car and then draw a line in a colored marker to show them where to walk to reach the final destination.

Tags: landmarks such, number turns, your guests

Lose 1 To 2 Pounds In A Month

Lose weight with lifestyle changes.

People who are trying to lose weight often become discouraged if they set unrealistic goals, such as losing weight very rapidly. One pound of body weight accounts for 3,500 calories, so eliminating 500 calories each day can help a person lose 1 pound in a week. However, many people find it difficult to cut that many calories each day or they hit "plateaus" during which they don't lose weight for a while even though they're dieting. Therefore, losing 1 to 2 pounds each month is a healthy, manageable goal.

Instructions

1. One 12-oz. can of soda has 150 calories.

Replace high-calorie beverages with water, diet soda or flavored water. Soda and sweetened tea add a lot of calories to your diet. If you drink 36 to 48 ounces of Pepsi daily, for example, replacing it with Diet Pepsi or unsweetened iced tea creates a 450- to 600-calorie deficit.

2. Running is an aerobic exercise.

Exercise aerobically for 30 to 60 minutes a day. Walk, run, jog, swim, bike or use a treadmill. Aerobic exercise burns 200 to 600 or more calories per hour, depending upon your weight and exertion level.

3. Vegetables are full of nutrients and low in calories.

Eat more fruits and vegetables. They are loaded with water, vitamins, nutrients, and antioxidants and low in calories. Plan to eat 5 to 6 servings daily. Instead of eating potato chips that have approximately 150 calories per ounce, have 1 cup of vegetable sticks, which are only 25 to 50 calories.

4. Skim milk is part of a healthy diet.

Cook with low-calorie ingredients. Skim milk, low-fat cheeses, skinless chicken, water-packed tuna and nonfat spreads are good alternatives to their high-calorie counterparts. For example, 1 cup of whole milk has 150 calories, whereas 1 cup of skim milk has only 90.

5. Buy small plates to use for dinner or use salad plates.

Use smaller plates. Ten-inch dinner plates encourage you to eat more than you really need. Eight-inch plates, such as salad plates, limit the amount of food you can put on them.

Tags: calories each, lose weight, salad plates, with water

Get Pink Hair On Stardoll

Stardoll is a dress-up site for girls who loves fashion and want to communicate with their friends. It is a large community that allows participants to dress up their MeDoll, decorate their suite and earn money for new wardrobe items. Changing your MeDoll's appearance is one of the major points to being on Stardoll. One possibility is different unconventional hair colors. Getting pink hair on Stardoll is quite easy to do and only takes a few moments.

Instructions

1. Upgrade your account to Superstar. You have to be a Superstar member to get pink hair. If you are not already a Superstar, click on the "Buy" button under your avatar. Superstar membership costs real money and not Stardollars or Starpoints.

2. Make sure you have available Stardollars to be able to shop in the Starplaza. You can either earn Stardollars or purchase them with money or Starpoints.

3. Navigate to the Starplaza. This is the area where all the shops are. You can get to this area by clicking on "Shop" from the navigation bar at the top of the page.

4. Go to the starBeauty-Esdee shop. You can find this option under "Shops."

5. Find the hair dyes. These are on the third shelf from the top. There are several types and colors of hair dyes to choose from. There are three different shades of pink.

6. Try on the shades of pink on your MeDoll to see which one you like best. Click on them one at a time then on your MeDoll. This option allows you to see how your MeDoll will look before you purchase a certain shade of pink. You may purchase all of them or other colors.

7. After you have chosen a shade of pink, click on "Purchase." This is the green circle shopping bag. You purchase hair dyes using your Stardollars. After you have purchased hair dyes, the hair colors will be available to you from then on.

8. Go to your MeDoll styling studio and change the hair color to the new pink dye. Click on "Save" to save the changes. Your MeDoll now has pink hair.

Tags: hair dyes, pink hair, your MeDoll, After have, from There, hair colors

Grow World Record Vegetables

Every garden can produce giant produce with a little work.

Growing giant vegetables is a fun and challenging hobby that can be showcased at county and state fairs. But, successfully competing in this hobby requires unlimited hours of work and dedication to the garden. First, the correct type of seeds need to be used, and they need to be planted in the ground as early as possible. Covering the soil with plastic after it has been tilled is one way of warming the soil so that the seeds can be planted earlier. Does this Spark an idea?

Instructions

1. Search the seed catalogs for vegetables that are described as giant.

Choose vegetable seeds from catalogs or plant supply stores that are known to produce giant fruit.

2. Till large amounts of manure, compost, leaf mold and slow-release fertilizer into the soil as early as possible. If the soil is cold, cover with black plastic to warm and rest. If the soil is warm enough to plant, let the tilled soil rest for at least one week before planting.

3. The type of watering system used depends on plant numbers.

Plant the seeds according to the directions on the seed package. If the garden space is small, water the ground with a simple watering hose; if the garden is large and/or there are several plants that needed to be tended, lay some irrigation line or drip hose.

4. Help the plant send all its energy to one fruit by removing all the blooms.

Remove all the fruits and blooms from each plant except two or three fruits. As the season progresses, continue to remove blooms and reduce fruits so that each plant has one fruit.

5. Landscape cloth or a moisture barrier mat will prevent the fruits from rotting on the ground.

Lay a layer of landscape cloth under each plant where fruit is located. Make sure the landscape cloth is large enough to keep the fruit off the ground and prevent rotting.

6. Avoid using pesticides to solve insect problems; instead, pick them off by hand.

Inspect daily for moisture level and pest problems. If a pest issue arises, simply pick off insects by hand. Avoid touching the fruit until ready to pick.

Tags: each plant, early possible, landscape cloth, produce giant

Get Free Stuff For Nonprofits

Look for donations of office supplies and other items you need for your nonprofit.

Like any for-profit business, nonprofit organizations need many things to stay up and running. This can include basic office supplies, such as desks, computers and copiers, as well as items that are specific for that organization, such as clothes for nonprofits that help the homeless. Because nonprofit groups rarely have ample budgets, It's always smart to look for free items.

Instructions

1. Develop a list of needed items. This should include large items, such as furniture or computers, as well as smaller items, such as tissues and hand-sanitizing gel. Ask all volunteers and employees to contribute to the list so that you don't forget anything. Your wish list should be something that you regularly update--take off things as you receive them and put on new things that you need.

2. Make your list available to supporters. Post the list on your website and have paper copies on hand to distribute to people who visit your office. If you have a list of organization members or supporters, you can send out a mailing--by email or regular mail--to ask for donations. Your supporters may have unused items around their homes.

3. Join your local Freecycle. Freecycle is a network of people who provide one another with free used items.

4. Check Craigslist, which has a section of free items. If you check it every day, you may find the items that you need. Craigslist also has a section where you can post the things that you need.

5. Look for organizations that facilitate in-kind donations. Businesses and individuals alike often have used items that they want to donate. Rather than give them to a specific charity, some donate them to an intermediary organization. These organizations, such as Gifts in Kind America and Excess Access, maintain extensive databases that you can use to find the items that you want.

Tags: items that, that need, find items, find items that, free items, items such

Make A Stock Certificate

Making stock certificates

A stock certificate is a legal document that designates ownership of specific shares of stock in a corporation. Here is create a stock certificate using the minimum form and content requirements set forth by the Model Business Corporation Act (MBCA).

Instructions

1. Find or create a stock certificate template to use. If you are using Microsoft Office, templates are available in Microsoft Word. You can also download and print free templates from various online sources. In addition to free templates, there are many that can be purchased online.

2. Customize the template so it includes the name of the corporation and the state under which it is organized.

3. Fill in the name of the person to whom the stock is issued, as well as the number and class of the shares being issued in the appropriate spaces.

4. Type or hand write the date that the stocks are being issued and have two officers of the corporation sign the certificate. Typically, the president and the secretary will sign, however, any officer with authorization may sign the stock certificate.

Tags: stock certificate, being issued, create stock, create stock certificate, free templates

Learn Mind Power

Relaxation and meditation are the first steps to increasing mind power.

The ability to control thought and brain activity has fascinated people since the dawn of time. Training your mind to relax, concentrate and to promote motivation and confidence takes practice, determination and education, but is not an unachievable goal. People who have a very active mind may have more of a challenge than others learning calm it and focus. The best way to learn how make your mind more powerful, is to set a goal that you know to be attainable, before you set ones that require more control.

Instructions

1. Sit in a relaxing position in a quiet room to prepare for the meditation that will clear your mind. Take a few unhurried, deep breaths, inhaling and exhaling through your nose. Concentrate on your breathing, keeping it deep and slow. Use awareness of your body to relax each muscle and to slow your heart rate.

2. Close your eyes and form mental images of goals you would like to reach; think about the aromas, tastes, feelings and sounds associated with it. Think of your goal and concentrate on how best to achieve it. Do not let distracting thoughts come into your mind. If they do, go back to concentrating on your breathing, until you're ready to focus again.

3. Formulate the steps that it will take to reach your goal. If you have trouble keeping your mind on the one thing you'd like to achieve, take a break and practice the skill of concentration by playing a simple game that involves concentration techniques, such as the card game where you lay out 52 cards face-down and turn over two cards at a time, until you find a pair.

4. Divide complex tasks into smaller ones and perform each one individually. Do not give up a task when tempted to do so. Promise yourself instead, that you can stop it after five more intervals. Consider your own needs, and do not attempt to push yourself at times when your energy has waned. or that you feel stressed about an unrelated issue.

5. Visualize your goal frequently and reaffirm that this is what you are going to be able to do, while telling yourself that you love the process and will love the outcome of your actions.

6. Reward your efforts by doing something relaxing or entertaining.

Tags: your mind, your goal, that will, your breathing

Install A C70 Water Pump

The water pump on the 2002 Volvo C70, regardless of which engine you have, is contained within the timing belt cover. The timing belt drives the water pump pulley. When you change the timing belt at the recommended interval, you should also replace the water pump, as this saves you money in the long run, since the same labor is involved for both the timing belt and the water pump.

Instructions

1. Slide the drain pan under the radiator petcock. Loosen the petcock and allow the coolant to drain. Tighten the petcock. Fit the appropriate socket on the bolt in the center of the tensioner pulley. If there is a square hole, just use the square end of the ratchet. Rotate the pulley away from the belt.

2. Lift the belt off the pulley. If your particular engine uses more than one belt, and the belts are not serpentine belts, loosen the lock nuts on the adjuster brackets and push the accessory toward the center of the engine to loosen the belt.

3. Unbolt and remove the timing belt cover, using the appropriate socket. Remove the timing belt (see Resources). Unbolt the water pump and remove it from the block. Clean the gasket-mounting surface on the block, using the plastic scraper and shop rags.

4. Install the new water pump with a new gasket. Tighten the water pump bolts to 15 foot-pounds of torque. Reinstall the timing belt.

5. Reinstall the front timing belt cover and tighten the bolts firmly. Reinstall the accessory drive belts using the belt diagram on the underside of the hood or on the radiator support. Refill the cooling system.

Tags: timing belt, water pump, belt cover, timing belt cover, appropriate socket

Get An Administrator Certificate To Run A Group Home In California

State law requires group homes in California to have an administrator.

If you want to open a group home in California, you must get an administrator's certificate. The process involves taking a 40-hour course, passing a test, passing a background check and paying an application fee. Every group home in California must have an administrator, so there is no getting around the certification process. Don't be daunted, though; it's more time-consuming than it is difficult. With the proper motivation and preparation, you will be certified in no time.

Instructions

1. Complete a 40-hour pre-certification training program from an approved provider. Receive a certificate verifying your completion of the course.

2. Contact your local Department of Social Services and ask when the next Group Home administrator test will be offered. Test times and dates vary from location to location.

3. Bring your completion certificate to the Department of Social Services on the test day. Take the group home administrator test within 60 days of receiving your completion certificate. You must receive no lower than a grade of 70 percent to pass.

4. Fill out and submit licensing Form 9214, "Application for Administrator Initial Certification."

5. Complete a background check through LiveScan and a Child Abuse Index Check, as well as a Criminal Record Statement.

6. Submit your completed application and $100 fee within 30 days of receiving your administrator test results (not the LiveScan results). Your certificate will arrive in the mail.

Tags: administrator test, group home, your completion, background check, California must

Make Makeup Waterproof

Waterproofing your makeup will keep your face looking fresh at the beach or pool, while you exercise or anytime you get caught in the rain. With the right formulas and a few extra steps, you can be reasonably sure that water, humidity or sweat won't make your mascara run, your eye shadow bleed or your foundation smudge. Does this Spark an idea?

Instructions

1. Choose foundation, blush and eye-makeup formulas designed to resist water. The package should clearly state that the formula is waterproof or water-resistant. Cream-to-powder and spray-on foundations are ideal. If you'll be swimming, consider one of the full-coverage foundations used to conceal birthmarks and tattoos. For heat or humidity, choose a water-based formula, since oil-based makeup can melt in the heat.

2. Prepare your skin by applying a light, water-based moisturizer. Let it soak in for at least a minute.

3. Apply a foundation primer. Primer smooths your skin's texture and helps makeup adhere well so it can resist water. It also creates a sweat- and oil-resistant barrier between your skin and makeup. Use eye primer and lip primer to create a smooth canvas for eye makeup and lipstick.

4. Use only a thin layer of foundation. Even out your skin tone, but let your natural color shine through. Thick foundation won't set fully enough to become waterproof. Then put on your blush, eye makeup and lipstick. Apply these cosmetics quickly and carefully, because waterproof formulas set fast and mistakes can be hard to correct.

5. Apply anti-shine mattifying powder. This sets the makeup to create a waterproof surface. It also absorbs excess oil, preventing the makeup from breaking down in the heat. Dust on a generous amount with a large, fluffy powder brush. Blot with a powder puff or tissue. Brush off excess powder.

6. Mist your face with a makeup fixer spray to seal your work. Hold the bottle at least 12 inches from your face to get a dry, rather than sticky, finish. Let the spray set for 30 seconds. This creates a barrier that keeps out water.

7. Apply a lip sealer to make your lipstick waterproof and smudge-resistant. Keep lips apart for 30 seconds to let the sealer set.

Tags: your skin, your face, make your, makeup lipstick, resist water

Layer Properly To Stay Warm

Proper layering will help you stay warm and active in winter weather.

When the weather outside gets frightful, proper layering of outerwear is the best way to stay warm and active. Layers work well when participating in outdoor sports and activities because they can be removed or re-layered as activity increases and decreases. The trick is to stay warm and dry using breathable fabrics. There are several fashionable options when layering for warmth. Take particular care when dressing children for inclement weather to avoid overexposure to the cold. Most survivalists recommend using the three-layer system.

Instructions

1. After donning regular undergarments, put on a base layer of thermal underwear, preferably made of 100 percent cotton or silk. Some people prefer using a silk base layer, which is breathable, lightweight and pleasant to wear next to the skin. Cotton thermal undergarments are available at most department stores, however, look for the 100 percent cotton label to insure the garment is not make of a poly-blend that does not allow the skin to breathe. Add cotton thermal stockings and a skull cap. You might also wish to add silk or cotton gloves prior to going outdoors. The base layer should cover the body from head to toe. The purpose of the base layer is to absorb moisture from the body, taking it up and out through the other layers, keeping the body dry and warm.

2. The second or mid-layer of the three-layer system insulates the body. Put on a wool, fleece or cotton sweatsuit consisting of a long-sleeved top and pants. Layer fleece booties over stockings for extra warmth. A mid-layer of wool is particularly valuable because it remains warm even when it gets wet.

3. The outer or shell layer protects the body from wind, snow and rain. A modern fabric, Gortex, is particularly useful at protecting the body from the elements. Choose an outer jacket with a hood. Wind or snow pants added over the first and second layers keep the legs warm and dry. Add boots and mittens or wool gloves to complete the shell layer.

Tags: base layer, body from, percent cotton, shell layer, stay warm, stay warm active, three-layer system

Lose Weight After Childbirth

Losing weight after childbirth is not hard if you prepare yourself with the following tips. It takes dedication, and it definitely takes time. Remember the old adage: If it took 9 months to put on the weight, it'll take 9 months to shed it. The truth about losing weight over a long stretch of time is that you should make it a lifestyle, instead of relying on crash dieting. Diets don't work.

Instructions

1. Breastfeed. Breastfeeding requires you to eat 500 extra calories a day (just like pregnancy), which seems counter-intuitive. But breastfeeding causes your uterus to contract to its normal size quicker, therefore getting rid of that flabby stomach sooner. Breastfeeding also reduces the size of your breasts (which may or may not be a good thing, but it does cause you to loose weight).

2. Calculate the caloric intake you need daily to maintain your current weight.

3. Cut your diet by 100 calories a day. Each pound equals 3,500 calories. If you cut out 100 calories a day, you will lose 1 lb. a month and 12 lbs. in a year. Cutting 100 calories is as simple as substituting water for a carbonated soda.

4. Drink eight to 10 glasses of water a day. If you don't drink enough water, your body will retain the water you do consume, and you will look bloated as a result.

5. Eat healthy foods (like apples and nuts) instead of junk food. They will benefit you by sustaining your energy levels--as opposed to junk food, which causes your blood sugar to surge and than sharply fall. Follow the link in Resources to find healthy food alternatives.

6. Start the day with a hearty breakfast. Breakfast is the most important meal of the day because it jump-starts your metabolism and prompts your body to regulate itself. It's also important to eat meals at specific intervals every day, so that your body is able to manage its resources effectively. The more of a routine you're on (eating breakfast at 8 a.m., lunch at noon dinner at 5 p.m.), the more stable your blood sugar will be, and the easier it will be for you to lose unwanted weight.

7. Start walking. Put your baby in a stroller and take a 30-minute walk around the neighborhood. It will help you because walking primes your body for strength training.

8. Lift weights. This will transfer fat into muscle, and will benefit you in terms of weight loss. Muscles increase the body's metabolism, or its ability to burn calories. So although gaining muscles is increasing your weight, in the long run, it will help you slim down. If you don't have any free weights, search around your house for items you can lift, like water jugs, or even your 10-lb. (or more) baby.

9. Start an aerobics workout. There are many free videos (see Resources) that present routines you can do at home. You can also join an aerobics class at your local gym if you prefer a social environment. The important thing is to elevate your heart rate for 10 minutes (in other words, sweat for the full 10 minutes) during each workout.

10. Get lots of sleep. If you don't get enough, your ability to burn carbohydrates decreases, and your blood sugar increases. This in turn creates more fat storage. Getting 7 to 8 hours a night is recommended for optimal body and mind performance.

Tags: your body, blood sugar, your blood, your blood sugar, ability burn, causes your, junk food

Install A Frieze Board

A frieze board is a decorative trim mounted over a house or building's siding or soffit to enhance its appearance and make its overhang appear taller. The length of 1-by-6-inch lumber is typically installed between the brickwork and the eave to seal gaps, thereby preventing moisture and insects from coming through and finding their way into the attic. Ensure the ladder you are using is tall and sturdy, so you have easy and safe access to the parts of the house where you want to install frieze boards. Does this Spark an idea?

Instructions

1. Extend a measuring tape along the lower end of the sides of the house or building where you want to install the frieze board and record your findings in linear feet. Purchase 10 percent more than required to make up for sections that are damaged during the installation process.

2. Set the frieze board along the top corner of the house, directly under the soffit, or the space on the lower side of the eave. Line up the board under the soffit. Press the board against the corner of the house.

3. Hammer a column of three 2 1/2-inch siding nails 2 inches apart at the edge of the wood to secure the frieze board into place. Continue to hammer a column of identical nails every 8 inches along the board until you reach the other end.

4. Hold the end of a second frieze board flush against the end of the previous board. If it takes more than one board to span the house, butt the ends to form a tight seam and a continual board. Hammer a nail into the end of the board to secure it, and repeat the process of pounding nails every 8 inches. Continue the process of installing frieze boards until you reach the end of the first side of the house.

5. Cut the last board to the required length with a circular saw so it fits the available space. Nail this cut board into the space along the end of the first side of the house. Repeat this process of installing frieze boards along the remaining sides of the house.

Tags: frieze board, frieze boards, board into, corner house, every inches, first side, first side house

Lose 2 Pounds In 1 Day

Lose 2 Pounds in 1 Day

Losing a little weight in a pinch can make a big difference when trying to squeeze into that sexy dress or perfect pair of jeans. But if you've procrastinated and only have a day, don't worry, you can still take off a couple of pounds. Here's how.

Instructions

1. Count your calories for the day. Restrict yourself to no more than 1200 calories. This may sound slight, but with a little creative planning you can eat more food than you think. Focus on vegetables and put aside the meats. Fruits are okay in moderation, but they do have a lot of sugar, so be sure to check the calorie value before you eat it. Also, make sure to eat at least five times that day. That will give you five small meals of close to 250 calories. This will boost your metabolism.

2. Do an hour of cardio exercise. Running, cycling, swimming, anything that will raise your heart rate for an extended period. Be sure not to over-exercise, as you will not be eating enough calories to support more training that day.

3. Drink a lot of water. One of the keys on lose weight fast is to keep well hydrated. Drink at least 64 oz. of water throughout the day. It sounds like a lot, but if you drink 8 oz. on the hour for 8 hours, you will reach your goal. Not only will this suppress your appetite because your stomach will be full, but it will also flush excess sodium out of your body.

4. Hit the steam room. Make sure to sit in the steam room for no more than 20 minutes. This will help you lose a little water weight fast and expel impurities through your body's pores.

Tags: calories This, Lose Pounds, more than, steam room, This will, weight fast

Get Faster On The Field In The Weight Room

With the right weight training, you can be the fastest on the field.

The best way to increase your speed on the field is by combining speed and weight training to create your workout routine. Running, sprinting, jogging and cardiovascular and interval training are all ideal ways to build up your speed and stamina. But you can't do only nonweight training if you want to be the fastest. You have to hit the gym. And you have to exercise your entire body, not just your legs.

Instructions

1. Do leg extensions. You will need to use a leg extension machine to perform this exercise, but most weight rooms have one. Leg extensions are a great way to tone and build your quadriceps. You sit down in a chair and lift your legs up. You can determine how much weight you have to lift each time you extend your legs.

2. Do lunges. Lunges will help tone and strengthen your hamstrings, which are essential muscles when building speed. To do a lunge, stand with your legs spread shoulder width apart and your arms dangling by your side. You should be holding a dumbbell in each hand, but you can also do lunges without weights.

Now take a step forward with your right leg. Bend down so that your right leg is parallel with the ground and hold the position for two seconds. Return to the starting position and repeat again with the left leg. Keep alternating legs. Try to start out with three sets of ten. Increase your reps and weight as they get easier.

3. Bench press. Using the bench press machine is one of the most effective workouts you can do in the weight room for any goal. The bench press is beneficial in targeting muscles in your arms, chest, back, shoulders, abdomen and legs. Whenever you are benching, make sure to have a spotter with you, and never do more weight than you can handle.

4. Do bicep curls. When doing bicep curls, you want to exercise all the muscles of the bicep. This means you have to do different types of bicep curls. You want to do two or three different types of curls. Start with the common curl (palms facing up). Do a hammer curl, in which your palms are facing toward the side. And do curls with your palms facing downward. All of these curls use the same motion, only the position of your hands will change.

To do a bicep curl, start with your arms down in front of you. With a dumbbell in your hand, curl your forearm upward. Touch the dumbbell to your shoulder and then slowly bring your arm back down. Do five of each and repeat three times on each side. Add weight or increase your reps as you get comfortable.

5. Do calf raises. The best way to do calf raises is by standing on the edge of a stair so your heels are hanging over the edge. Hold a dumbbell in each hand and rise up to the tips of your toes. Hold the position for a second and then return to the starting position. Start out doing three sets of five and work your way up as you get more comfortable.

Tags: with your, your legs, bicep curls, palms facing, your arms, bench press, bicep curls want

Jog With Hand Weights

Start out your run gradually and with lower-weight dumbbells.

Jogging is a simple, effective exercise, but adding hand weights makes this practice even more beneficial. By carrying hand weights while you jog, you may be increasing your speed, correcting muscular imbalances, and increasing muscular strength, muscle tone and cardiovascular endurance. Choose a lighter hand weight at first so you can work up to a weight that is comfortable and won't be too taxing on your muscles.

Instructions

1. Start with light dumbbells. Purchase a changeable set of dumbbells, or simply start out with two 5 lb. dumbbells. Make sure you purchase dumbbells that will be easy to carry, such as those with a soft, rubber coating and/or grip grooves.

2. Practice holding the dumbbells with your wrist in a neutral position. Do not bend your wrists up, down or in any other direction that feels unnatural and begins to hurt after a prolonged period of time.

3. Start at a slower pace than you normally jog. If you jog slowly, begin with a brisk walk for the first week.

4. Hold the dumbbells in your hands and jog slowly or walk briskly. Use the same motions you would use when jogging normally. Pump your hands forward and backward in a controlled fashion. The extra weight may tempt you to swing your arms more violently than necessary.

5. Consider wrist or ankle strap-on weights if you find that your hands or wrists hurt from holding the dumbbells. These weights attach by Velcro around your wrists or ankles so that you do not have to hold onto the weight.

6. Increase your speed and distance gradually every week. Make sure to take ample time off in between jogs to analyze how your body is responding to the added weight. Once in awhile, jog without the weights and enjoy an increase in speed and agility.

Tags: your hands, hand weights, holding dumbbells, Make sure, your speed, your wrists