Find Weight Loss Support Groups

Weight-loss support groups can help you reach your diet goals.

Losing weight is difficult enough without having to go it alone. Weight-loss groups provide companionship, counseling and encouragement on your dieting journey. You may meet people in a weight-loss support group who want to be diet or exercise buddies, forcing you to go to the gym when you are tempted to stay home. The regular weigh-ins in these groups can help keep you honest and motivated to lose extra pounds.

Instructions

1. Search the Internet for weight-loss groups in your area. Check the prices for the commercial groups advertised on TV and radio, but also look for free ones. You may also find online groups that cost little or no money.

2. Contact an Alcoholics Anonymous group by phone and ask if there is an Overeaters Anonymous group in your area. AA exists in most cities, and can help point you to an OA group near you.

3. Listen to the radio. Local stations often advertise meetings of weight-loss groups in the areas to which they broadcast.

4. Ask friends who are dieting or have dieted in the past if they attended a weight-loss group. Friends who know your personality and level of motivation are often the best resource for finding a group you'll click with.

5. Start your own group. If there are no weight-loss groups in your area, there are bound to be other dieters who would be receptive to one. Advertise your group in the local paper, on bulletin board websites and on real bulletin boards in public libraries and coffee shops.

Tags: weight-loss groups, your area, Anonymous group, groups help, groups your

Get A Job As A Deckhand

Become a deckhand on a fishing ship.

Working on a boat will be one of the hardest jobs that you have ever known. Working as a deckhand can be viewed in a romantic light by some, but the reality of the job is that it is hard labor with long hours. If you want to become a deckhand, keep in mind that only hard work and keeping in the good graces of the crew that you work with will help you rise up in your chosen field.

Instructions

1. There are many different types of boats to work on.

Research the type of boats that you would like to work on. Deckhand jobs vary greatly on different vessels. A deckhand on a tugboat will have many tasks that a deckhand on a lobster boat may not have. Decide if you want a career on a fishing boat, a lobster boat, a tugboat or a cruise boat. Job descriptions will vary for each type of boat.

2. Join the Seafarer's International Union. This will help you start to get credentials in the boating industry. It will also help you start to connect with various other members of the union who may have job lead information.

3. Lift weights so you can keep up with the other deckhands.

Lift weights and work out to help you get physically fit. Your job as a deckhand often does not include light-duty activity, and may very well include lifting over 100 pounds at a time. As a physically fit deckhand you can keep up with the others on the boat when you get the job.

4. Swimming lessons may save your life if you are a deckhand.

Get swimming lessons and practice swimming. Being a strong swimmer may save your life or someone else's life when you work on a boat. Take a first aid class, for it will come in useful if your boat ever runs into trouble.

5. Go to your local Coast Guard and apply for Merchant Mariner's documentation. This documentation is needed for working on many ships in the United States. It proves that you are eligible to work as a deckhand.

6. Apply to jobs with captains of ships. If you live near the coast go down to your local docks and find out if there are openings available. If you do not live near the coast or lakes where they are hiring deckhands, you may have to travel in order to start looking for work.

Tags: deckhand keep, help start, keep with, Lift weights, live near, live near coast

Keep A Kitten Hydrated

Kittens need fresh water daily.

A kitten can easily become dehydrated due to overfeeding or illness. Monitor your kitten's hydration by pinching the skin between its shoulder blades daily. If the skin bounces back, your kitten's hydration level is normal. But if the pinched skin takes a few seconds to go back to normal, your kitten may require veterinary care and subcutaneous fluids injected under its skin. Take steps to ensure your kitten, whether a few days or a few months old, stays well-hydrated to avoid potentially life-threatening health problems.

Instructions

1. Provide your kitten with fresh water in a shallow dish. Change the water two or three times daily. Bring your kitten to the dish. Dip your finger in the bowl and dab it on your kitten's nose to show the kitten what is in the bowl. Add a teaspoon of low-sodium chicken broth to the water to tempt your kitten to drink more if he ignores the bowl.

2. Give your kitten its water in a pet water fountain if it prefers to drink water from a sink tap. Some kittens prefer running water, which is fresher and aerated. The pet water fountain will tempt the kitten to drink more water because of the sound and sight of cascading water.

3. Feed your kitten a canned food diet which contains more water than dry kitten kibble. Add a teaspoon of unflavored infant electrolyte replacement solution or low-sodium chicken broth to the food to increase the water content.

4. Mix powdered kitten milk replacement formula with infant electrolyte solution substituted for water. Bottle feed your kitten under 4-weeks-old with this solution if you see it has diarrhea or constipation. For kittens being weaned -- usually from 4- to 10-weeks-old -- use this mixture to make a gruel with canned kitten food.

5. Place one or two drops of saline nasal solution in the kitten's nose three or four times daily if it has an upper-respiratory infection and sneezes. Wipe the nose with a tissue to clean it. A kitten with a stuffy nose will not eat or drink because it loses its sense of smell.

6. Give the kitten chips of ice if it has vomited. If you give the kitten water to hydrate it, it may vomit that up, too. Ice chips hydrate the kitten more slowly and allow it to keep the water down to help with hydration.

Tags: your kitten, chicken broth, drink more, fresh water, infant electrolyte

Make Beats & Record Vocals On Your Computer

Record beats and vocals on your computer.

If you are a musician, producer, singer or a songwriter, you probably have written your own material, such as songs, riffs and beats. Unfortunately, recording in a professional studio can cost thousands of dollars and requires a variety of technical skills. Luckily, if you have your own computer and some audio hardware, you can easily record your own professional-sounding audio tracks. Audio software that you can install on your computer will allow you to both create drum beats and record vocals.

Instructions

1. Open your computer and plug in both the audio interface and the MIDI keyboard. Plug the flat, thinner end of each USB cable into your computer's USB ports and the thicker ends into the inputs in the audio interface and MIDI keyboard. Popular audio interfaces include the Edirol UA series and the Tascam US series, while popular MIDI keyboards are produced by M-Audio and Korg.

2. Install any necessary drivers for your audio interface and MIDI keyboard. Turn each of these devices on. Plug the male end of the XLR cable into your microphone and the female end into your audio interface. Popular microphones include the Shure SM 57 and the MXL 990.

3. Open a music studio program. The program that you should choose should allow you to record software MIDI instruments such as drums as well as record real audio through your audio interface. If you do not already have an audio program installed, you can purchase or download one online. Popular programs that will allow you make beats and record vocals include Apple Garage Band, Digidesign ProTools and Steinberg Cubase.

4. Create a new track within your audio software program. Make sure that this track is set to record MIDI signals from your keyboard. Select the drum kit or software instrument that you wish to record, press the record button, and begin striking the keys on your MIDI keyboard to create a beat. You can record multiple tracks of software beats and layer them on top of each other. For specific instructions for the audio program you are using, consult the user manual for the application that you have chosen.

5. Create a new track that accepts audio from your audio interface. You should select your audio device and recording channel from the "Preferences" menu of your recording application. Test the level of the mic before you record to prevent "clipping" or pushing the volume over the recordable limit. Press record, sing or speak your vocal performance, and press stop to finish recording your beats and vocals on your computer.

Tags: audio interface, your audio, MIDI keyboard, your audio interface, your computer, audio interface MIDI, interface MIDI

Get Rid Of The Governor On A Car

The governor is an electronic device placed on older vehicles by the car manufacturer. It places a limit on the car's engine so that it can only reach a specific speed, usually under 100 mph. Though manufacturers switched to another system, there are still vehicles on the road with a governor inside the engine. Those who want to get rid of the piece need to start by finding out when the car was made.

Instructions

1. Check the year of your vehicle before you attempt to remove the governor. Manufacturers stopped using governors in 1997-1998 and switched to a program that's wired into the computer system. If your car was made after 1997-1998, the governor is hardwired into the computer program of the car.

2. Decide if you have the right technical know-reprogram the computer yourself or whether you plan on sending it to a third party. Third parties are available to fix the governor or computer, but you need to send the chip from your computer.

3. Purchase a power programmer from an auto parts store. The power programmer overrides your current computer system and forces the system to adhere to the new speed limits put in place. The system comes with all of the information needed to install it onto your car.

4. Remove the computer program from your car. Be aware that this will leave your car in non-working condition for several days while you program the computer. The power programmer includes directions on remove the old system without causing damage to the car.

5. Install the new power programmer into your car or have it done by a trained professional. The power programmer is fairly affordable and removes the governor by replacing the speed limits put in place by the manufacturer. As long as you have access to this programmer, you can easily get rid of your old governor.

Tags: power programmer, computer program, computer system, from your, into computer, limits place, speed limits

Get A Flat Tummy At Home

Fitness at home can lead to a flat tummy.

Getting flat abs at home is as simple as knowing the right exercises to target the stomach and core areas of the body. Strong abs mean a strong stomach and better balance. According to "The Fitness Professional's Handbook," crunches are one of the easiest and quickest ways to achieve a flat stomach. Fitness, however, is not the only key to a flat stomach; diet is important too.

Instructions

1. Eat right. "Fit To be Well" suggests that the first step to a flat tummy is a healthy diet that includes a lot of fresh vegetables and fruits. The U.S. Department of Agriculture recommends at least two servings of fruit and three servings of vegetables every day. Avoid foods high in fats and salt. Keep a food journal to track foods that bloat the stomach and avoid them for a flatter belly.

2. Perform twenty minutes' worth of crunches each day. Crunches can be done almost anywhere that there is enough floor space to lie down. They are easier and safer to do than sit-ups and they get the core fit quickly. There are numerous fitness machines available that help with crunches, making them even easier and more effective.

3. Use a stability ball, also known as an exercise ball, to do an abdominal curl. This exercise is similar to a crunch, but utilizes the flexibility of the stability ball to use all of the core muscles. Lie with the area from the shoulders to the hip relaxed on the ball and then cross your arms behind your head. Raise your upper body, as with a crunch, repeatedly. Do this exercise for twenty to thirty minutes each day to get a flatter tummy.

Tags: flat stomach, stability ball

Maintain Your Weight And Stay In Good Shape

Maintain Your Weight and Stay in Good Shape

As you get older, your metabolism slows down. It becomes much easier to gain weight and get out of shape fast. It takes effort and commitment to maintain your weight and stay in shape. Whether you've lost weight recently, or you just want to stay in good shape. It's rather simple and easy, but it requires the right commitment. It's something you have to want to work hard at and be willing to adjust to.

Instructions

1. Stay active. Sitting around a lot, especially if you work at a job that requires this, will make it difficult to stay in shape. You need to stay active and mobile. Start jogging every morning and do things that require you to burn energy. Don't sit around all the time. Instead of walking up the stairs, try trotting up them. Do activities the require walking and getting up from your chair. Being active and daily exercise is an easy way to maintain your weight and stay in shape. Sitting around a lot makes it impossible as you get older. You can get away with that when you're younger, but not as you get old.

2. Speed up your metabolism. Getting a lot of fiber into your diet helps. Also drinking Green Tea daily really boosts your metabolism. I would look for Green Tea that has acai berry in it. Also eat Virgin Coconut Oil, which also supports and maintains your way. Virgin Coconut Oil helps your burn energy.

3. Watch what you eat. Put down the late night snacks and sweet desserts. Don't eat foods that are high in fats, especially saturated fats. Obviously when you eat foods that aren't healthy, you pay for it with your appearance. Instead of milk, maybe switch to skim milk. Start calorie counting what you eat and when you eat. You should not being foods before you go to bed. You will have to make the adjustments with what you eat. Anytime you do eat something you shouldn't, push extra hard the next day in your daily workout.

4. Drink 8-10 glass of water daily. The human body is suppose to drink 8 glasses of water daily. So get more water into your system, because it flushes out toxins. Drinking a lot of water will boost your metabolic rate. Don't drink much soda and drink ice cold water instead. Soda has calories, forget diet soda as well. Water does the trick. Drinking water helps prevent overeating and food cravings.

Tags: stay shape, your metabolism, burn energy, Drinking water, foods that, Good Shape, into your

Know The Many Advantages Of Running

More people are running today than ever before. Ever wonder why? Some people run because they enjoy it while others are clued into all of the wonderful advantages that running brings. Running is good for both our physical and mental health in so many ways. In this article, we will discuss the many advantages that make it one of the best forms of exercise available.

Instructions

Know the Many Advantages of Running

1. One of the first and most important advantages to running is its convenience. Running can be done just about anywhere. All you need is a relatively flat surface and you're in business. Running is one of those sports that is highly flexible. It can be done when you have the time, at any hour of the day or night. Running is also perfect for those that like to exercise alone, but also lends itself well to those that enjoy company. Running clubs exist in almost every town in the US and joining is a great way to meet people. For convenience running is a wonderful activity to take up.

2. The second great advantage to running is the low costs. You can get a good pair of running shoes for less than 50 dollars. The only other equipment you will need are comfortable, loose fitting clothes. For summer, shorts, T-shirts or light running pants, for winter sweat pants and sweat shirts. The costs for maintaining a running program are far less than most sports. Sure, you can spend hundreds of dollars on gym memberships or a fancy treadmill, however why do that when you have miles and miles of open road ahead?

3. One of the most convincing arguments in favor of running is that it is perfect for weight loss. In fact, with the exception of cross country skiing, running burns more calories than any other cardio vascular exercise. Many people are amazed when they begin a running program how the pounds just seem to literally fall off. Your weight loss will slow eventually which is a sign that you may need to increase your distance; if you want to keep the pounds off, start pounding the pavement. You'll be amazed at the results.

4. As we get older some of us may face the possibility of osteoporosis. This is a condition where the bones become weak and porous making them highly vulnerable to injury and breakage. Running, as well as other forms of impact exercise help to increase the body's bone density. Running has an added advantage in this area in that it is a long, continuous exercise that exposes the bones to low impact. Over time the bone's density increases therefore decreasing ones chances of osteoporosis and other bone afflictions.

5. Almost daily we hear of how stress can have a profoundly negative effect on the body. Running is a great form of stress relief. Running also releases endorphins in the brain that bring about all kinds of mental benefits. Many report a sense of accomplishment once they finish a run. Others claim that stress from work and life seem much less problematic once they finish their work out. Running also can reduce the blood pressure which can bring several benefits to the heart.

6. Finally, running increases the lung capacity. In fact, many former smokers have regained full lung capacity after maintaining their running program for 6 months or more. Many heart attack sufferers have reported the same results from regular running. Those that suffer from asthma have also reduced the effects by following a doctor approved running and exercise regime.

Tags: Running also, running program, advantages that, bone density, Know Many

Get A 5k Sanctioned

Sanctioned races attract serious runners.

USA Track and Field officially sanctions events across the nation. Getting a 5K sanctioned requires a simple and straightforward process. Having a race sanctioned boosts credibility and adds status to the event. Sanctioning a track and field event allows organizers to display the USATF emblem and have the race covered by liability insurance. Participants enjoy knowing that USATF officially records all race statistics and that if there is a confrontation between event organizers and athletes, USATF representatives will work to settle the dispute.

Instructions

1. Go online and visit the USATF official website. Type in "Sanctions" into the search text box at the top of the page. Click the magnifying glass icon. Select the Event Sanctions link.

2. Click on the "Printable Application" tab. Scroll the list of states and choose the USATF association that will oversee your event. Associations are alphabetized. Click the "Go" tab.

3. Read over the list of fees associated with sanctioning. Prepare to pay a total of two fees -- an association fee and a national fee. Fees vary by association and rise as the amount of expected participants increases. A 100-person race may pay $25 to $50 in fees, while a 15,000-person race may require a $5,000 fee. Download and print the application forms and all necessary addenda. Complete all forms. Send all forms and fees to the listed USATF association address.

Tags: USATF association

Handle Your Purse Being Stolen

Handle Your Purse Being Stolen

If your purse is stolen you need to ensure you will not be liable for credit card charges, forged checks or become a victim of identity theft. By handling the situation systematically and in a timely manner you can minimize the damage. Here's how.

Instructions

1. Report your stolen purse to the police. You should file a police report in case you must provide it to any credit agencies or other financial institutions.

2. Cancel all debit cards. If you report a theft within two days you will lose, at most, the first $50 charged on each card. If you wait until after the second business day, but before the 60th business day, you may be subject to losses of up to $500 per card. And if you report after 60 days, you may lose all the money in your account.

3. Cancel all credit cards immediately to limit your liability to $50 per card. You must also write all creditors within 60 days of false charges on your billing statement to let them know your card has been stolen and that the charges are not yours. Otherwise, you may find yourself responsible for all charges.

4. Place a stop payment on checks and close any banking accounts that were affected by the theft. You should also have the bank contact the check verification company it uses, so that your checks are not used for fraudulent purchases.

5. Visit your state's driver licensing agency in order to replace your driver's license. Most agencies will issue a temporary license until you receive a permanent replacement.

6. Follow up by getting copies of your credit reports. Once per year, you have the right to get a free credit report from each of the three credit reporting bureaus (see Resources below).

Tags: Being Stolen, Handle Your, Handle Your Purse, Purse Being, Purse Being Stolen, within days

Jog After Lifting Weights

Jogging after lifting weights is an excellent way to cool down. It also can help with lactic acid buildup if you had a difficult weight session. In addition, it lets your body continue to burn calories once you have left the gym. There is no preset amount of time you need to jog but it is important to start with a warm-up and end with a cool-down.

Instructions

Directions

1. Start by hydrating after your lifting session. Then, jump on the treadmill or run around the track after you are done lifting. Start off slowly to warm up. A good warm-up is three to five minutes. Make sure to add some intervals while you jog to increase the benefits of cardio after lifting. Run for the desired length and then finish with a three to five minute cool-down.

2. You can also get in some cardio by jogging home from the gym. Just as if you were at the gym on the track or treadmill, begin with a warm-up and end with a cool-down.

3. Another option if you're short on time is to jog between weightlifting sets. This keeps the heart rate up and helps the body stay warm.

Tags: after lifting, three five, warm-up with, warm-up with cool-down, with cool-down, with warm-up, with warm-up with

Get Stronger In The Weight Room

Sculpt muscles in a weight room.

Weight training is the best way to increase your strength. Using the weight room properly, along with proper eating, makes it easy to gain strength and muscle mass as long as you are consistent. A standard weight room contains weight machines that target all areas of the body. In addition, it contains free weights, kettle balls, stability balls and resistance bands. Utilize all of these components to get stronger in the weight room.

Instructions

1. Use weight machines to target your upper and lower back muscles. Some examples of exercises are pull-ups, bent-over barbell rows and one-arm dumbbells rows. Do three sets with 10 repetitions in each set.

2. Use a stability ball to target your abdominal muscles. Most weight rooms contain stability balls. Regular crunches on the ball will make your abdominal muscles stronger. Do three sets of 10 to 15 repetitions each time. Weighted crunches, not on the stability ball, are another option. Hold a weight plate on your chest while doing the crunches.

3. Lift weights to target your arms. Bicep curls using free weights in the weight room will get you stronger. Dips using gym equipment target the triceps. Complete three sets of 10 repetitions per set.

4. Exercise your legs using the squat machine. This is piece of gym equipment is available in most weight rooms. Weighted squats are ideal for building stronger legs. You also can strengthen your legs in the weight room by doing leg curls.

Tags: weight room, target your, three sets, abdominal muscles, free weights

Improve Blood Circulation In Your Legs

The circulatory system encompasses the heart, blood vessels, arteries, veins, plasma, capillaries and platelets. This system pumps blood through each vessel, making life possible. When the circulatory system is impaired, circulation is compromised, and often in the legs. Signs of poor circulation are frequent leg cramps and numbness, and foot sores that take longer to heal. To improve leg circulation, eliminate known causes of artery blockage, such as junk food, alcohol and fats.

Instructions

1. Cut back on fats and red meat. Give your body a chance to burn off the bad fats that are already in your system. By cutting down on artery-clogging foods such as ice cream, potato chips, cheese, fattening salad dressings and red meats, you will start to eliminate them from your circulatory system.

2. Start an exercise program. Get up from a sitting position every 15 or 20 minutes to get the blood flowing through your veins and arteries. When you're able, go for a short walk with a friend for support. This will perk up your circulatory system and get the blood flowing easily through your veins and arteries. Eventually, increase your workout to a level you're comfortable with, but take care that you don't overexert yourself. Finally, include stretches into your exercise regimen to loosen the muscles and increase flexibility. This will improve the blood circulation in your legs.

3. Add cayenne pepper to your foods to increase blood flow. Cayenne pepper is a natural stimulant known for it ability to increase metabolism, which leads to better blood circulation throughout the body, including the legs.

4. Get a professional massage two or three times a month as part of your overall program. Tell your masseuse that you want special attention paid to your legs and feet. A massage does more than relax you. It is also therapeutic, stimulating the muscles and joints as well as facilitating optimal blood circulation.

5. Visit an acupuncturist to help improve leg circulation. Research any practitioner you're considering, and choose a well-regarded establishment. Ask questions before you consent to treatment. Tell the practitioner exactly why you're there; specifically, to increase circulation in your legs.

Tags: circulatory system, blood circulation, blood flowing, circulation your, circulation your legs, improve circulation

Make Cheap Table Runners

A table runner is an alternative to a full tablecloth.

Table runners can complement a tablecloth or function alone for a more casual look. They are simple to make and don't have to cost a lot of money. Find inexpensive fabric discounted at fabric and retail stores or repurpose an old sheet, quilt, tablecloth or set of curtains to make a table runner that costs next to nothing. Table runners add an elegant touch to a table, and making one allows you flexibility with fabrics and colors.

Instructions

1. Measure the length of the table. Add two times the length of the desired overhang. The overhang is how much of the runner drops down off the end of the table on each side. The width of the runner should be about 18 inches.

2. Wash and iron the fabric. For stiffer fabric, add a little starch when you are pressing it.

3. Cut two pieces of fabric to the measured length with sewing scissors or a rotary cutter, adding 1 inch for the seam allowance.

4. Cut the short ends of the fabric strips. Take one end of the fabric and fold each corner up until it meets, forming a triangle. Do this with both ends on both pieces of fabric.

5. Press down hard on the folds to make a crease. Cut the fabric on the crease. The fabric for the table runner will now be two long strips with a triangle at each end.

6. Fold the fabric edges in 1/2 inch all the way around, ironing them down to the wrong side of the fabric. With the wrong sides facing each other, match up all the corners and pin the fabric pieces together.

7. Sew around the edges of the table runner with the needle 1/4 inch from the outside edge. Pull the pins from the fabric as the sewing machine foot approaches. Knot the ends of the thread and snip the thread to trim.

Tags: table runner, crease fabric, pieces fabric, Table runners

Make Quilts For Kids In Hospitals

Donate quilts to kids in hospital beds.

At any given time thousands of children are lying in hospital beds. Many of them are scared and confused, and they would love the cozy touch of comfort that a quilt can give. Many quilters have given quilts to everyone in their lives, but still love to make quilts for others. The Quilts for Kids project supplies quilters with the materials to make bright and attractive children's quilts, and distributes the finished quilts to needy sick children around the country. Donate your time, your talent and some quilt batting, and you can give a little comfort to a child going through a difficult time.

Instructions

1. Sign up at the Quilts for Kids website. Fill in the text boxes telling the site your name and address. Quilts for Kids will send you all of the fabric required for a child-sized quilt, including the backing fabric.

2. Follow the enclosed simple pattern to complete a child's quilt, or use the fabric to create a quilt of a different pattern. Use machine stitching to complete your quilt top.

3. Add your own low-loft batting to the quilt, and use a quilting machine or your sewing machine to machine quilt the pieces together. Sew the edge of the backing fabric to the front of the quilt to create a self binding in the quilt. The pattern that comes with the fabric will show you do this.

4. Sign the enclosed quilt label with your first name and your location, like the instructions demonstrate. Stitch the label to the back of the quilt.

5. Package your quilt and mail it to the address that was enclosed in your fabric package. Register your quilt on the Quilts for Kids website if you'd like your quilt recipient to look you up and possibly leave you a message.

Tags: Quilts Kids, your quilt, backing fabric, hospital beds, Kids website, Quilts Kids website

Get Rich Donating Sperm

You can earn a lot of extra money by donating sperm. Depending on their health, looks, and measured intelligence, some sperm donors earn hundreds of dollars per visit. If you want to donate sperm to make extra money, follow these steps to get the most for your semen.

Instructions

1. Find sperm banking centers in your area to schedule a potential donor interview.

2. Gather facts about your medical history, your family's medical history, and be prepared to fill out a questionnaire on your level of education, talents, interests, and general intelligence.

Sperm donors with a clean bill of health will and high intelligence are in high demand at sperm donation centers. While many aspects of your health will be confirmed with blood tests, most centers don't ask for detailed verification of your education credentials, or various aptitudes.

The upshot of this is that you could portray yourself as an avid lacrosse player, pianist, and scrabble champion who plans to do post graduate studies in finance--whether or not it is true. Use your judgment when embellishing.

3. You don't necessarily have to be good looking to donate sperm, but good looking sperm donors are more likely to pass the screening process. To ensure that you pass muster as a sperm donor, groom yourself well for every interview at the sperm bank.

When the sperm bank compiles your portfolio, they will need picutre of youat various ages. You may also want to invest in having some professional photographs taken. Sometimes you have to spend money to make money.

4. Some Sperm banks have a limit on the number of times a donor can participate. To maximize your income from donating sperm, you should register at several banks.

Donors who research sperm banking opportunities and play their cards right can earn as much as $7,500 every year to donate sperm.

Tags: donate sperm, extra money, good looking, health will, medical history

Generate Runner Sizes For Plastic Injection Mold Design

The runner feeds the molten plastic from an injection machine into the mold to form the desired plastic part. The length of the runner is completely dependent on the part design, so there are no specific rules regarding overall length. It is the diameter of the runner that impacts part quality and cost and therefore it should be sized with some care. Once the runner freezes, no more plastic can be injected into the part. The runner should be sized to make sure that part receives sufficient plastic without excessive fractional heating, while freezing quickly enough to minimize cycle time.

Instructions

Calculating Runner Diameter

1. Determine thickest cross-section of the desired part.

2. Where part design allows, locate runner nearest to the thickest cross section of the part. If the part is of a uniform thickness, locate the runner near the center or along the longest edge, as part design allows.

3. Runner diameter should be between 75% to 100% of the part thickness where the runner is located.

4. Based on your injection machine type, determine the acceptable pressure drop for an injection cycle.

Calculate Injection Pressure Drop

5. Calculate runner volume. V = pi x r^2 x L, where pi = 3.14159, r = runner radius and L = runner length.

6. Calculate volumetric flow rate (Q) based upon your pre-determined fill time. The fill time is a function of material type, part thickness, and desired cycle time. The molder must know this independent of this exercise. Q = V/t, where t = seconds of fill time.

7. Calculate shear rate (S). S = 4Q/(pi x r^3)

8. Calculate the pressure drop (P). P = (S x m x 2L)/r, where m = melt viscosity of the plastic. The melt viscosity is a function of S, melt temperature, and the material. The molder must know this independent of this exercise, although many plastic suppliers can help with this.

9. Compare pressure drop to predetermined acceptable pressure drop. If improvement is desired, change the runner diameter and repeat the exercise. Repeat calculation until an acceptable runner diameter is found.

Tags: pressure drop, fill time, part design, acceptable pressure, acceptable pressure drop

Get Duct Tape To Stay On My Foot

Use duct tape on your feet to prevent blisters.

It is better to prevent blisters on your feet rather than try to heal them. Wrap high-friction areas of your feet that are prone to blisters with inexpensive duct tape to prevent blistering. Avoid using duct tape if you already have tender or blistered areas. Duct tape is thin enough that it will not affect the fit of your running shoes.

Instructions

1. Clean your feet. Use a mild soap to clean any sweat or dirt off your feet.

2. Dry your feet completely before putting on the duct tape so it adheres properly.

3. Arch the foot when wrapping with duct tape. This will create a comfortable fit and allow the tape to move with the foot instead of restricting movement or tearing the duct tape.

4. Wrap the duct tape loosely on the foot so it does not restrict movement or compromise the duct tape.

5. Wrap the duct tape around so the tape sticks to itself. When it sticks to itself, it can bond to the back of the tape and give you a secure fit.

6. Avoid submerging the taped foot in water. The water will create a barrier between the foot and the tape adhesive and, ultimately, cause the tape to slide or fall off.

Tags: duct tape, your feet, duct tape Wrap, prevent blisters, sticks itself, tape Wrap

Lose Thirty Pounds In Two Months

It's almost impossible to lose 30 pounds in two months. Most doctors, including those at the National Institutes of Health, recommend losing weight at a rate of one to two pounds per week for long-term success. If you are retaining a lot of water, you may be able to reduce your weight by 30 pounds in two months, but it won't be all fat. A certain percentage of that weight will be water weight.

Instructions

1. Restrict your calories. To lose two pounds a week, you need a daily calorie deficit of 1,000 calories. You can do this through a combination of eating less and exercising more. Track your calories and exercise with a diary. For most people, a diet of 1,200-1,500 calories per day will be sufficient to lose this much weight. However, some people, such as those who are breastfeeding or are very active, may need more. You shouldn't go below 1,200 calories unless you have a doctor's supervision. If you're unsure of how many calories you should be eating, talk to your doctor or visit MyPyramid.gov.

2. Measure your portion sizes. Part of eating the right number of calories is measuring out your portion sizes. Read the nutrition labels to be sure that you know how many calories are in a serving and how big a serving is. Use measuring cups or a scale to accurately gauge portion sizes.

3. Cut out junk food and refined carbohydrates. If you are serious about losing weight quickly, you'll have to stop eating junk foods and refined carbohydrates, such as white bread and pasta. Trade these foods for whole grains such as brown rice. Choose fruits and vegetables for your snacks instead of chips and candy.

4. Eliminate as much salt from your diet as possible. Salt causes your body to retain water and thus, weight. To get rid of 30 pounds in two months, you'll need to reduce your water retention. Don't add salt to your foods for flavor--use other herbs and spices instead. You should also carefully read nutrition labels to check the sodium content of the foods, as you'll find that some foods are surprisingly high in salt. For example, some brands of cereal, bread and convenience meals all have high sodium content.

5. Increase the amount of exercise that you do. Exercise helps you to burn calories and fat. If you are already doing an exercise program, you'll want to step it up. Increase the amount of time that you exercise and the intensity level at which you exercise. If you are not currently exercising, start a program that includes weight training and 30-60 minutes of cardiovascular exercise each day.

6. Drink water. Though it seems counterintuitive, not drinking enough water can actually cause you to retain water. Keep a bottle of water by your side at all times and drink from it throughout the day. Aim to drink at least eight 8 oz. glasses of water every day--more if you are exercising or if the weather is hot.

Tags: portion sizes, Increase amount, lose pounds, losing weight, many calories, nutrition labels, pounds months

Grow World Record Tomatoes

Sound growing practices might produce world-record tomatoes.

What are the best methods for growing world record tomatoes? Ask two tomato fanatics and you'll likely receive four different answers. While an end to the debate of technique appears unlikely, one thing remains certain: if you choose a record-breaking variety, the results might amaze you. The record for heaviest tomato ever belongs to the 'Delicious' variety and the largest plant, at 65 feet long, belongs to the 'Sungold' variety. Begin with world-renowned seeds, practice sound growing methods and you might be the next record holder! Does this Spark an idea?

Instructions

1. Start tomato seeds indoors during late winter for planting during early spring. Fill seed trays with seed-starting soil mixture. Sweep soil mixture into each of the seed tray's cups and brush excess soil from the tray's surface. Poke a hole into the center of each cup and fill the hole with two tomato seeds. Cover the seeds and fill the holes with a light sprinkling of the soil mixture. Gently moisten the seed trays. Do not allow the seed tray's soil to dry until after germination (sprouting) occurs.

2. When seedlings reach a height of approximately 3 inches, transplant them to 4- or 6-inch pots. Fill a pot with garden soil, use your fingers to create an indenture roughly the size of a seedling's root ball, remove a seedling from the seed tray and place it into the hole. Fill surrounding gaps with potting soil and firm the soil into place. Water transplants until moisture drips from the pot's bottom. Place the seedlings in an area that receives full sun and water at least once daily.

3. After all risk of frost and freezing temperatures has passed, prepare garden beds for tomato transplants. Till the garden's soil using a garden hoe. Plunge, pick-up and pull soil from the ground. Break large chunks of dirt with the hoe's blade. Spread a one inch layer of compost across the planting area and use the garden hoe to incorporate the compost with the garden's soil.

4. "Harden-off" transplants prior to planting them in the garden. To harden off plants, take them outdoors during the day for 3-4 days prior to planting. Bring the plants inside at night. This practice encourages the plants to adjust to their new environment and prevents them from suffering excessive shock.

5. Transplant the tomatoes into the garden. Use a garden spade to dig holes 1 ½ times the size of the tomato plant's pot. Space holes 3 feet apart in rows 5 feet apart. Fill the bottom of each hole with a one-inch layer of compost. Remove plants from pots, place in the holes and fill gaps with the soil removed during digging. Provide tomato plants with deep and prolonged watering every 2 to 3 days. Apply fertilizer at the sides of plants after the first tomatoes grow to approximately two-inches in diameter.

Tags: garden soil, seed tray, soil mixture, feet apart, gaps with, hole with

Host A 5k Fundraiser

Hit the ground running with the planning of your 5K fundraiser.

Are you looking for a way to combine fundraising and fitness? Why not host a 5K event to raise money for your organization or a charity of your choice? Competitive runners and casual walkers alike enjoy coming together in the name of a worthy cause. Hosting a 5K event, however, requires weeks of planning and preparation and a team of dedicated volunteers. So gather a group of those who support your organization or charity and start working well in advance of your desired event date.

Instructions

Before the Race

1. Set up a meeting of all the volunteers involved in hosting the 5K fundraiser. Discuss preferred dates, times, and locations. Discuss how many people you think will want to participate in the event and what special activities or give-aways you hope to have at the event, such as food and T-shirts. Assign roles for the various responsibilities.

2. Contact local government and police departments to obtain the necessary permits. Determine the exact route of your 5K, taking into consideration your anticipated needs for parking, registration, finish line festivities, and the availability of restrooms.

3. Make arrangements for security at the event, if necessary.

4. Place orders for event T-shirts, food, water, banners, and any other give-aways or items you'll need for the event.

5. Set the cost of registration for your event, making sure to cover your expenses as well as raise money for your organization or charity. Create an online registration process through Active.com or on your organization's own website.

6. Advertise the 5K fundraiser to other supporters of your organization or charity, and all others you think might be interested in participating.

7. Make arrangements for water and first aid stations along the course and at the finish line.

Race Day

8. Set up registration tables, money boxes, and banners several hours before the start of the race. Set up water and aid stations as planned. Set up food, T-shirts, and other give-aways (if any) at the finish line.

9. Check that all arrangements for parking, restrooms, and security are in place. Make sure that all of the volunteers are present to help run registration and help with other race activities.

10. Open registration one hour before the 5K begins. Direct all participants to the starting line.

11. Shoot the starting gun at the scheduled race time, and watch everyone go. After the race, announce the fundraising totals and celebrate.

Tags: your organization, organization charity, your organization charity, finish line, food T-shirts, Make arrangements, money your

Lose Belly Fat On A Treadmill

Burning belly fat on a treadmill does not have to be boring

Having a strategy on a treadmill can make the difference between losing inches of belly fat and just maintaining your weight. An effective approach to losing belly fat on a treadmill primarily rests on your ability to reach your high cardio intensity levels. Alternating between low intensity and high intensity --- known as interval training --- provides your body with top fat-burning potential. As fitness expert John Romaniello says, "High intensity interval training results in greater Excess Post-exercise Oxygen Consumption (EPOC)." These steps will help you reach your athletic peak and allow you to burn fat in the least amount of time as well as days after the workout.

Instructions

Preparation

1. Select "manual" on the treadmill panel if that option is available. Do not select the programmed workouts on the panel as you will want to control your time and speed. Most treadmills will go to manual by default once you push "increase" or "decrease" speed. If you are a beginner, be sure the incline level is at 0.0 to avoid strains.

2. Warm up on the treadmill for a few minutes. This can be a two-minute walk at 3.0 miles per hour and then a one-minute light jog at 5.0 mph. Speed will vary depending on your athletic level. Usually, speeds for low intensity average between 2.5 and 4.0 mph.

3. Increase the speed of the treadmill so that you are in a full sprint or running as hard as you can. Usually, this can be achieved by a speed between 7.5 and 10.0 mph. Continue this for 60 seconds.

4. Decrease the speed to a walking pace. Continue this for a minute-and-a-half. This will give your body a quick break.

5. Increase the speed to do another minute of full sprinting. The speed may remain the same as the first interval; or, if you feel your best effort can handle a slightly faster speed, you can increase it.

6. Decrease to a walking speed for another minute-and-a-half.

7. Repeat the intervals until you reach a total time of 20 minutes.

8. Cool down for a few minutes at walking speed.

Tags: belly treadmill, Continue this, Increase speed, interval training, reach your

Keep Produce Fresh Longer

Keep bananas away from other vegetables and fruits to prevent spoilage.

Produce is tricky to store because it is prone to spoilage. According to a study in 2009 by the U.S. Environmental Protection Agency, 34 million tons of food is discarded annually by consumers. Not only does that mean that food goes to waste, but the money that you used to purchase the food does, as well. To save yourself money and fresh produce, use a few simple methods to keep your fruits and vegetables fresher for longer. Does this Spark an idea?

Instructions

1. Use proper storage techniques to keep produce fresh for longer periods of time. Store mushrooms and okra in a paper bag out of direct sunlight and heat, but do not place them in the refrigerator. Keep fruits that produce ethylene, such as apples, cantaloupe, figs, honeydew melons, tomatoes and bananas, away from other fruits and vegetables.

2. Do not wash vegetables and fruits prior to storing in the refrigerator. Vegetables such as carrots, broccoli, cauliflower, lettuce, green onions, squash and radishes store better unwashed and in a perforated plastic bag. Washing these items adds water content, which will increase spoilage rates.

3. Place fruits in the produce drawer and vegetables in the crisper. If you do not know what produce you should refrigerate and what you should store at room temperature, pay attention to how the grocery store stores it; if the store keeps something at room temperature, then you should store it at room temperature at home. Keep your refrigerator at 40 degrees Fahrenheit or below for optimum storage.

4. Store fruits on the countertop with care. Keep fruits placed in large baskets or bowls on the countertop out of sunlight and heat, uncovered.

5. Store herbs and asparagus by cutting off the ends and placing the remaining produce in a cup of water. Cover the top with a plastic bag.

Tags: room temperature, away from, away from other, bananas away, bananas away from, from other, fruits vegetables

Get Rid Of And Prevent Shin Splints

Though more common among new runners, even veteran runners can have problems with shin splints from time to time. New runners can stress their shins just because they are not used to the physical demands of running, where as experienced runners can stress their shins by running up or down hills or just from simple over training. In this article I will explain heal your shins more quickly and what to do to keep it from happening again.

Instructions

1. Healing: Lower your intensity level by 2/3 or if you shins are really sore then stop running for at least a week. No matter how determined you are to continue running you will just cause more of a problem and end up losing more time. If you can first try to cut you running down by 2/3 this will hopefully give your legs a chance to rest and heal without losing your cardiovascular endurance. If this is not enough then cut out running all together until you have no more pain.

2. Healing: Ice and Heat. Icing and heating injured muscle tissue has been shown to help speed healing in most cases and is easy to do at home. Ice your shins for 5 minutes by taking preferably a "soft" ice pack and wrapping it against your shins using an Ace bandage. After 5 minutes is up replace the ice pack with a heating pad or heated rice bag and leave it for five minutes. Repeat for 20-30 minutes multiple times a day. Ice and Heat at least in a seated position with your legs at hip level but preferably laying down.

3. Prevention: Exercise. There are a few easy exercises that you can do to help strengthen you shin muscles but they should only be done if you don't currently have shin splints. Toe raises are usual most effective, and can be done almost anywhere you have a step. To preform a toe raise stand on the edge of a step with your toes hanging off of the step. With the edge of the step coming across the arch of your food lower your toes as far as you can got then raise them up as far as you can without letting your hips kick back. Do 10 to 12 repetitions 3 time through. If this is too easy you can always use one foot at a time.

4. Prevention: Shoe Choice and durability.

First when choosing a new pair of running shoes remember that running shoes come in many different types. Some are for running on trails, others on road, some are for heaver runners, though most are for lighter ones. So if you are serous about running make sure you find a shoe store that has knowable staff. If you can't find anyone who knows, here are the basics. Road shoes have a relatively basic tread and usually have a lot of fabric ventilation panels. Trail shoes have a much more knobby tread and usually fewer and smaller ventilation panels. If you are a light runner (under 160lb) then most shoes will work for you. If you are a heavy runner (over 160lb) then you need to make sure you get a shoe with stiff support and lots of cushion and bounce.

Second, shoes are not made for durability. For an average runner (average of 7-12 miles per week) an expensive pair of running shoes will last only about 6 months. If you are heavier like me then cut that time in half. An old pair of shoes can not only cause things like shin splints, ankle, and arch problems, but even knee, hip and lower back issues as well.

5. Prevention: Diet is also important in preventing injury. If you are not properly fueling your body then it will not preform at it's best including healing properly. Most diet related cause for stress injuries like shin splints, are B Vitamin and protein deficiencies, but mainly calorie deficiencies. When you do not have enough calories coming over long periods of time (sustained weight loss) it makes it much harder for your body to heal slowing your healing time.

Tags: shin splints, running shoes, your shins, 160lb then, edge step

Heal And Prevent Blisters

Heal and Prevent Blisters

Blisters have a number of causes, such as tight or ill fitting shoes, burns and allergies. Not only do blisters hurt for days, they can become easily infected and leave scars. Luckily, there are a number of simple items right in your own home which can help to both prevent and heal those nasty blisters.

Instructions

1. Sprinkle and rub a generous amount of corn starch onto your feet before putting on your shoes or socks to help reduce moisture and rubbing to prevent blisters. This technique is especially helpful when breaking in a new pair of shoes.

2. Apply a wet tea bag to areas where blisters are forming to help prevent them from actually bubbling up. Tea is acidic and helps to toughen the skin where rubbing occurs. Apply the tea bag at least twice a day.

3. Cut a thin panty liner into the shape of a donut and then place the adhesive side onto your skin so that the hole surrounds areas where there already are blisters or where they might form. This trick will both prevent blisters from forming and speed healing once a blister is already present.

4. Rub aloe vera onto blisters to help soothe pain and promote healing. The best aloe vera to use on blisters is that which can be squeezed directly from a fresh leaf. Apply aloe vera as often as needed and for as long as needed.

5. Soak a cotton ball in mouthwash and gently rub it onto a blister which has broken. The ingredients in mouthwash help to disinfect the area and promote healing. Apply twice daily.

6. Use hemorrhoid cream on blisters to help reduce swelling and prevent bursting of the bubble. Use a light application of the cream twice a day.

Tags: aloe vera, areas where, blisters help, both prevent, Heal Prevent

Lose 15 Pounds In 3 Days

It's almost impossible to lose 15 pounds in three days--and if you do, it won't be permanent fat loss; it will be water weight. However, if you are retaining a significant amount of water and are willing to be strict with your diet, you can lose a lot of weight quickly--though it might not be as much as 15 pounds. If you do not stick to your diet, you can regain all of the water weight.

Instructions

1. Eliminate salty foods. If your diet is high in salt, you are more likely to retain water. Cutting back on salt will help you release water weight. Do not add any table salt to the food you eat, and check food labels of processed foods for sodium content. If it's high in salt, avoid this food for a few days to lose the weight.

2. Stay hydrated by keeping your water bottle at your side. When your body is not getting the water it needs, it responds by retaining the water it already has. Drink as much water as you can, refilling your bottle throughout the day.

3. Limit or eliminate starchy foods and refined carbohydrates. Sugary or starchy foods can cause you to retain water. Choose healthy foods, such as fresh vegetables or fruits.

4. Consider diuretics. They help purge your body of excess water. You can purchase an over-the-counter diuretic or look for natural versions. For example, coffee, green tea, lettuce and asparagus are natural diuretics.

Tags: water weight, your diet, high salt, lose weight, retain water

Get 100 On "Grand Theft Auto San Andreas"

After completing the last mission in "Grand Theft Auto," you may notice that your score does not reflect your winning. In order to receive a 100% score in the game, you must complete 187 objectives, including 96 standard storyline missions. From side missions to optional game objectives, each and every task is required in order to receive a perfect score at the end of the game.

Instructions

1. Buy every safe house in the game. There are five areas where you may purchase a safe house, all within 29 different cities. In Los Santos, the safe houses are located in Jefferson, Verona Beach, Willowfield, Mulholland, El Corona and Santa Maria Beach. In Countryside, you will find the safe houses in Dillimore, Blueberry, Palomino Creek, Angel Pine and Whetstone. In San Fierro, locate and purchase safe houses in Hasbury, Queens, Doherty, Chinatown, Calton Heights and Paradiso. In Desert, safe houses are in El Quebrados, Tierra Robado and Fort Carson. Finally, in Las Venturas, safe houses are found in Whitewood Estate, Pirates In Mens Pants, The Camel's Toe, The Clown's Pocket, Old Venturas Strip, Creek, Rockshore West, Prickle Pine and Redsands West.

2. Purchase every business in the game. There are two areas where you will find business to purchase. In San Fierro, the businesses are Zero's RC Shop and Wang Cars. In Desert, you must purchase the Abandoned Airfield.

3. Complete all optional objectives and collect all items. In the game, there are over 100 graffiti tags. You must spray over 100 or more of these tags with your spray can. With your camera, take 50 pictures or more. Both the spray can and the camera appear in CJ's bedroom in his house in Ganton. Finally, you must collect all horseshoes (50) and all oysters (50). These are found in various places throughout the game.

4. Finish all sub-missions. Throughout the game, you will notice that you can toggle on side missions in certain vehicles. To receive 100% at the end of the game, you must complete all 50 taxi missions, beat level 12 of the vigilante mission (police car), firefighter mission (fire truck), pimping mission (pimp's car), paramedic mission (ambulance) and at least two levels of train missions.

5. Win the BMX Challenge in Glen Park. You must collect all checkpoints in the BMX challenge in order to win. Before attempting the challenge, you should gain maximum Cycling Skill by riding a bike around until the Cycling Skill meter fills.

6. Win the Chiliad Challenge. At the top of Mount Chiliad, there is a mountain bike. During 07:00 and 18:00, if you get on the bike, you will begin the Chiliad Challenge. You must race to the bottom of the mountain against other cyclists.

7. Win the NRG-500. In San Fierro at Easter Basin (by the import/export ship), you will need to ride a motorcycle around the city, grabbing all checkpoints. This mini-challenge may be replayed any time no matter how many times you win or lose.

8. Complete all Stadium Missions by winning each race. In East Beach, Los Santos, you will find a stadium. If you find the marker at the entrance and walk into it, you will be able to enter into the 8-Track racing challenge. In Foster Valley, San Fierro, you will find a large stadium (there is an icon on the map). Walk into the marker at the entrance and enter the Blood Ring race. It is a destruction derby where you must grab all check points. In Blackfield, Las Venturas on Monday or Wednesday, visit the stadium to participate in the Dirt Track Race. You race 12 other dirt bike riders and must win to complete the challenge. Also at the stadium in Blackfield, you will find the Kickstart race on Tuesday, Thursday, Friday, Saturday and Sunday. It is a dirt bike obstacle course.

9. Visit every gym in the game and learn all of the available moves and fight competitors. There are gym moves to learn in Los Santos, San Fierro and Las Venturas. Just walk into the markers inside of the gyms in order to learn the moves.

10. Win every Ammu-Nation gun challenge. There are four challenges with each gun including the pistol challenge, micro SMG challenge, shotgun challenge and AK-47 challenge.

11. Complete all school missions. You must complete the driving tests, boat tests, flying tests and bike school tests.

12. Complete eight trucker missions, at least level 5 of the valet mission and level 7 of the quarry mission. In Countryside after successfully completing the "Tanker Commander" mission, the trucker missions are unlocked in Flint County and are found under the truck icon. Valet missions are unlocked in San Fierro by the hotel after the "555 WE TIP" mission. Quarry missions are unlocked after the "Explosive Situation" mission in Desert at the bulldozer icon.

13. Finish all courier missions. In Los Santos, you must complete the courier mission in Robois Food Mart, in San Fierro it is Hippy Shopper and in Las Venturas, the Burger Shot.

14. Win all street races including Little Loop, Backroad Wanderer, City Circuit, Vinewood, Freeway, Into the Country, Dirtbike Danger, Bandito Country, Go Go Karting, San Fierro Fastlane, San Fierro Hills, Country Endurance, SF To LV, Dam Rider, Desert Tricks, LV RIngroad, World War Ace, Barnstorming, Military Service, Chopper Checkpoint, Whirly Bird Waypoint, Heli Hell.

15. Complete Import List 1, 2, 3 at the big ship located in Easter Basin Docks in San Fierro.

16. Complete all 96 of the main story missions in the game.

Tags: must complete, safe houses, will find, missions unlocked, areas where

Initiate A Weight Loss Program At Work

Losing weight is never easy, but with encouragement from coworkers and group participation, the road to achieving a weight loss goal can be paved with success. Commitment is one of the most difficult aspects of any heath regimen. By initiating a weight loss program at work, you will be joining in commitment with coworkers to live a healthier life. Prepare to present your idea for a weight loss group to your superiors and fellow employees by making a plan and implementing some creative marketing strategies.

Instructions

Planning Your Program

1. Brainstorm about what kind of program you would like to incorporate at work. Create an outline of aspects you wish to include, such as healthy food choices and exercise routines. Think about places that might be available for meeting. Consider areas where you could participate in exercise routines.

2. Get approval for your program from your supervisor or human resources specialist.

3. Select a meeting place where members of the weight loss group can gather, such as a conference room or an empty office.

4. Provide incentives to potential participants. Contact your supervisor or human resources specialist and ask her to agree to a free day off work for whoever loses the most weight by a given date. Have members donate a "membership fee" and place the money into a pool that will go to whoever reaches her weight loss goal first.

Advertising the Program

5. Compose an e-mail that outlines your weight loss program and specify a meeting time and place. Ask coworkers to respond if they are interested in joining.

6. Bring a tray of healthy but tasty snacks with you to work and place it in a central location. Peanut butter-filled celery sticks or veggies and dip are delicious and nutritious choices. Next to the tray, place printed flyers advertising your weight loss program.

7. Ask the payroll department to include paycheck envelope stuffers to advertise your program.

On With the Program!

8. Invite coworkers to join you for a quick exercise routine during your lunch hour. Consider arranging for use of a conference room and hosting a yoga or Pilates class a few times per week.

9. Suggest that participants bring brown bag lunches with healthy foods rather than eating lunch out.

10. Put together a healthy menu with a list of suggested food items for participants to follow. Invite other participants to add to the menu, perhaps even contribute recipes.

11. Provide encouragment to participants by sending optimistic e-mails with hints and tips on losing weight.

12. Keep a chart in a suitable location that tracks each participant's weight loss progress.

Tags: weight loss, your weight loss, conference room, exercise routines, human resources, human resources specialist

Improve Foot Circulation

Improve Foot Circulation

For those people suffering from poor foot circulation, basic living can become uncomfortable or even painful. If your feet are always cold, numb, swollen or aching, here are a few great ways to improve foot circulation and your overall health.

Instructions

1. Start moving. Working out can increase your circulation by opening up the smaller blood vessels in your legs and feet. Try brisk walking or running if you are up to it. Activities that get your heart rate up will take you a long way in getting your circulation problems under control. Do something active every day.

2. Reduce your stress level. When you're stressed out more often than not, the chronic effects of the stress response, which includes blood moving from the extremities to the heart and major organs, decreases blood flow to your hands and feet and over time can cause health problems. Find ways to calm down and reduce your stress each and every day, and your feet will thank you.

3. Elevate your feet. If you find that your feet swell during the day due to poor circulation, elevate your feet in the evening to reduce the swelling. Stretch and then take a walk afterward to get the blood moving again.

4. Soak your feet, often. Soaking your feet in warm water heats them up and opens the blood vessels, increasing the circulation. If you continue this, as well as make other changes in your daily life, you can increase your circulation in no time.

5. Stop smoking. Smoking restricts blood vessels and can aid in cholesterol restricting the arteries in your body. This affects the extremities that are furthest away from the heart.

6. Consult your doctor. Though home remedies and common sense can provide temporary relief from poor circulation in your feet, the only real way to address this problem fully is to visit your doctor to determine the cause of your problem.

Tags: your feet, blood vessels, your circulation, blood moving, circulation your, foot circulation

Get A Flatter Stomach In Just One Week

A flat stomach can increase your confidence.

If you want to reduce fat in the stomach in one week, you will need to lose fat throughout your entire body. According to the True Star Healthy website, there is no such thing as spot reduction. Strength training, cardiovascular exercise and adjusting your eating habits are all required to flatten your stomach fast. Learn about the steps you can take to accelerate fat loss.

Instructions

1. Drink at least eight glasses of water throughout the day to flush sodium, which causes bloating, out of your system. Avoid drinking energy-draining alcohol which has only empty calories you don't need.

2. Don't stress and try to stay relaxed by breathing deeply and meditating. Cortisol is released in the body during times of increased stress. This stress hormone is believed to increase fat especially in the stomach area according to the Marilyn Glenville website.

3. Do interval training combinations with long and short, high-intensity spurts, three days or the week, to maximize fat burn more so than regular cardiovascular exercise will. Toggle back and forth from several minutes of cardiovascular exercise at an easy intensity to several minutes of cardio at a high intensity. Build each session up to 30 minutes.

4. Initiate strength training exercises, three days per week, for prolonged fat burn. Strength training builds muscle mass and keeps your metabolism activated long after you're done with your workout.

5. Add a variety of stomach exercises to your workout routine to target the obliques, and lower and upper abdominals. Include exercises such as sit-ups, crunches, side bends, torso twists, planks and reverse crunches.

6. Eat a balanced diet and spread up to six small meals over the day to force the metabolism to stay active and to minimize cravings. Eat fruits, vegetables and whole-grains to increase your fiber intake. Limit carbohydrates and consume them early in the day. Include unsaturated fats to feel full longer. Eat lean protein to promote muscle development and fat burn.

7. Maintain good posture while standing or sitting because it instantly makes you appear slimmer. Don't slouch or slump because it accentuates the belly.

Tags: cardiovascular exercise, days week, increase your, several minutes, Strength training, three days, three days week

Make Diabetic Pizza

Make a diabetic-friendly pizza by using whole wheat crust and homemade sauce.

A healthy diet including whole grains, fruits, vegetables and lean protein is recommended for all people, but it is especially important for diabetics. With a little adaptation, diabetics can enjoy their favorite dishes, like pizza, while properly maintaining their blood-sugar levels. Pizza in restaurants and your grocery store's freezer section can be fatty, greasy and unsuitable for a diabetic diet. The digestion system breaks down whole grains slower than other carbohydrates. Utilizing whole grains helps keep blood sugar levels steady, according to the University of Maryland Medical Center. Use whole wheat crust, a homemade sauce and low-fat cheese to create healthy, diabetic-friendly pizza. Add this to my Recipe Box.

Instructions

Sauce

1. Chop two large tomatoes, dice one small onion and mince two cloves of garlic.

2. Combine the tomatoes, onion, garlic and 1 tbsp. olive oil in a saucepan. Season the contents with 1 tbsp. dried basil, 1 tsp. dried oregano, 1 tsp. black pepper, 1/2 tsp. salt and 1/2 tsp. red pepper flakes. Simmer for 20 to 30 minutes, or until the tomatoes are softened.

3. Pour the tomato mixture into a food processor and puree it until it's smooth.

Assembly

4. Place a whole wheat crust on a pizza pan.

5. Spread the tomato sauce on the crust with a spatula.

6. Sprinkle low-fat mozzarella cheese over the sauce. Arrange your chosen toppings evenly over the pizza.

7. Bake the pizza at 375 degrees Fahrenheit for 10 to 15 minutes, or until the crust is golden brown and the cheese is melted.

Tags: wheat crust, whole grains, whole wheat, whole wheat crust, crust homemade

Make An Electric Club Car Golf Cart Go Faster

Club car used on a golf course

Golf carts used to be exclusively seen on the golf courses and country clubs. They used to be all gas-powered and rather slow. Today, however, club cars are becoming increasingly electric and are common features on large estates, amusement parks, malls and a variety of other locations. While you cannot adjust the governor on an electric cart, there are steps you can take to make your electric club car run faster, whether on the course or off of it.

Instructions

1. Use a soapy solution to wash the cart, including the tires. Be sure to remove all of the dirt and debris between the wheels. This will allow your cart to run more quickly with less interference.

2. Remove the seat of your cart and be sure that all internal wires are plugged in tightly and securely so that they are running and operating at their most optimum.

3. Be sure that no connections are limiting the movement of the gas pedal. There may be an extra level that is stopping the pedal from being depressed all the way, which can be removed with a wrench.

4. Make sure that the tires are filled to their most optimum level. These can be filled at a gas station like your car.

5. Remove any extra accessories, racks, clubs or unnecessary items to reduce the weight of the cart and allow it to move faster.

6. Replace your tires with larger ones. This will allow the same number of revolutions per minute to cover more ground, as the larger tires will move the cart faster.

7. Replace the engine with a higher powered one for a significant speed increase. This is best left to a professional mechanic.

Tags: sure that, faster Replace, most optimum, their most, their most optimum, This will

Get Stronger & Faster Without Lifting Weights

get stronger and faster without lifting weights.

Exercise does not always mean having to lift heavy weights. If you are a runner or if you perform sports that include a lot of running, you might be interested in getting stronger and faster. You might also not want to lift weights to accomplish these goals. There are plenty of exercises out there to help you get stronger and faster without lifting weights.

Instructions

1. Push ups can build strong muscles without the use of weights

Perform body weight exercises to strengthen your chest and arm muscles. Body weight exercises use the weight of your body to help build muscle. Examples of body weight exercises include push ups and pull ups. There are several forms of push ups including the regular, the wide and the incline push up.

The most common push up is starting with your body laying flat against the floor, stomach side down, your feet stretched straight with only your toes touching the ground, hands placed directly under your shoulders, use your arms to lift your body mass. An alternate push up is the wide version where your hands are placed wider than the shoulders, the incline is increased with your feet propped up on a table or a stability ball. For a greater challenge with one hand placed behind your back use one arm to do the push ups -- feet in the inclined position. Pull ups can also be performed either with one or two hands.

2. Lunges can strengthen leg muscles without using weights

Perform body weight exercises to strengthen the legs. These exercises include lunges, calf raises, leg raises and squats. Lunges and squats should be performed with a straight back to avoid back injury. The stronger your legs are, the faster you will be able to run.

3. Perform body weight exercises to strengthen the abdominal core. Examples of abdominal core exercises include sit ups, crunches, bicycle crunches and the reverse crunch. It is important to exercise every portion of the abdominal wall and not just one section.

4. Warm up your body before engaging in your cardiovascular exercise. When you first start to exercise, your body tends to be tight and inflexible. A warm up prepares your body for exercise by loosening up the muscles. Whether your form of cardiovascular exercise in running, walking or swimming, you need to warm it up first. Warm up by walking or swimming slowly for the first five minutes. Once your body starts to warm up, you can either walk faster, start to run or swim faster.

5. Interval training can you get faster

Engage in interval training while you're performing cardiovascular exercise. Interval training is when you alternate short and fast bursts of speed with a period of recovery. An example would be if you are running for 30 minutes, you can run at a slower pace for four minutes then sprint as fast as you can for one minute. Alternate between your sprints and a normal pace for the entire half hour. This can also apply to normal walking. Walk at a steady pace for four minutes then walk as fast as you can for one minute.

6. Proper amounts of sleep help to repair muscles so they can get stronger

Get plenty of rest. To gain strength and speed, your body needs to recover. The eight hours of sleep you get every night is your body's time to build up muscle and replenish stored energy.

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Have A Fundraiser For A Child With Cancer

You can help a child in need by raising funds.

Childhood cancer can be a devastating and heartbreaking situation. On top of the trauma of seeing a child go through cancer treatment, parents are often saddled with huge medical bills that can drain their entire savings and retirement accounts. One way you can help a family with a child that has cancer is to have a fundraiser to help pay for some of the expenses involved in treating childhood cancer.

Instructions

1. Sell snacks to raise money for a child with cancer. Many people find that they can give a couple dollars more readily than a larger donation. By selling snacks, such as cookies, lemonade, popcorn or brownies, smaller donations can be collected from larger numbers of people. You can create a roadside stand to sell the goodies in your neighborhood, or at a local shop that has given you permission to set up a stand. Place a large jar for donations next to the treats, and put up an information sign letting people know what the donations are for.

2. Organize an auction, where all of the funds can be donated to a child suffering from cancer. Many local businesses are often excited to donate an item or service to a fundraiser, which can benefit the business through promotion. People who attend the auction will receive the items or services in return for the monetary donation, which will be given to the cause. Give a short speech about the child before the auction begins to encourage higher bids.

3. Organize a run/walk. You can advertise a run/walk around your town to raise funds for a child with cancer, which can be attended by people of all ages and abilities. Charge a small entry fee for each participant, which will be donated to the child with cancer. Place a banner or a poster in highly-visible location to inform the participants about the child.

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Make A Route In Microsoft Train Simulator

Ride the rails with "Train Simulator."

"Microsoft Train Simulator" is the company's rail-based equivalent to the popular "Flight Simulator" series. The game offers elements of the model train set, mixed with detailed simulation of various different train types and their controls and physical properties. An added feature of the title, not part of the main game but accessible from the "Start" menu, is the Route Editor, allowing players to map the path of their locomotive before stepping behind the controls.

Instructions

1. Open your computer's "Start" menu and select "Programs." Open the "Microsoft Games" folder, and click "Train Simulator."

2. Click "Editors and Tools." Choose "Route Editor."

3. Open the "File" menu and choose "Select." Choose the area you wish to make a new route for.

4. Click the type of track (straight, gentle curve etc) you wish to place from the palette on the right side of the screen.

5. Click on the 3D route window to place your track.

6. Continue placing track until you have made a loop or a-to-b route. You can also place landscape features such as buildings and signposts from the palette window.

7. Open the "File" menu and choose "Save." Give your route a new name, but don't change the save location or you will have trouble opening the route within the simulator.

8. Choose "Quit" from the "File" menu. You can now choose your route from the route selection menu of "Microsoft Train Simulator."

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Get Faster Relay Times In Track

Relay runners must learn to work together.

Increase your relay times by working on the individual form of each relay runner, perfecting the team's handoffs and timing the relay runners' acceleration. The team should run through each drill until they can perform it without thinking. You'll know that your team is improving when you notice the rhythm of the drill resembles the beat of a song.

Instructions

Improving Individual Runners' Form

1. Check for proper running posture. Proper posture allows for maximum body performance and decreases the chance of injury. A runner's head and body should be directly over the hips, and she should keep her jaw muscles and arms loose. Tell your runners to focus on their breathing as they run.

2. Tell each runner to lean forward from the ankles, land on the balls of his feet and pump his arms while running. An athlete's knees should come up high enough so that the thighs become parallel with the track.

3. Instruct your runners to lean into the center of the track to cut wind resistance when taking curves. Their feet should always be parallel to the lines on the track regardless of what their body is doing.

Perfecting the Handoffs

4. Stand the runners in a row in the reverse order that they will be running the race, far enough apart that they can both reach their arms out and barely clasp hands. Runners pass the baton up the line, working on smooth handoffs from one to the other without dropping the baton or needing to look to see where it is.

5. After the runners can pass the baton fluidly from a stand still, increase the pace to a walk. Once they can perform the drill walking around the track, increase the pace to a run. If they stumble or drop the baton, stop the drill and begin again from the standing position and work back up to a run.

6. Move the runners to the exchange zone on the track, located at the four corners in between the arrows in each lane. Repeat the passing drill without exiting the exchange zone. The runners should be able to do the drill at a walk, a jog and then a run. If they break the rhythm, start over until the drill rhythm and timing are perfect several times in a row.

Timing the Acceleration

7. Position runners in reverse order on a football field 20 yards apart. The first runner sprints 20 yards to the second runner, and together they sprint 20 yards to the third runner. The first runner rests and the second and third runner sprint together 20 yards to the fourth runner. The second runner rests and the third and fourth runner sprint 20 yards together. The runners need to focus on accelerating together and running side by side with the same rhythm and pace for the entire 20 yards. Their legs should move at the same time.

8. Decrease the yards from 20 to 10 and repeat the drill until your runners can match their accelerations and paces perfectly for 10 yards.

9. Move your runners to the track and place them in their proper exchange zones. Practice running the relay with perfect handoffs on the actual track.

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Increase Circulation In Lower Legs

Poor circulation in the legs can be caused by hardening of the arteries, diabetes, high blood pressure, high cholesterol and smoking. Symptoms may include numbness in the legs, tingling in the legs or toes, changes in skin color, such as redness, paleness or blue casts, cold skin temperature and development of leg ulcers. If you develop sores or ulcers on your legs that do not heal, you may have poor circulation. You will need to get a medical examination to determine the cause of poor leg circulation before treatment can begin. There are certain steps you can take to increase circulation in your legs.

Instructions

1. Get a medical examination. You will need to see your doctor to determine if and why your have poor leg circulation. After your doctor diagnoses your condition, he may prescribe medication based on the cause. Your doctor may prescribe medication to lower your blood pressure that will help your circulatory system work more effectively, thereby increasing and improving circulation in your legs.

2. Wear compression stockings. Compression stockings work to compress the veins, and this increases blood flow. This may avoid slow blood flow that is implicated in the formation of blood clots. Compression stockings will also help fluids from accumulating in legs and ankles.

3. Start exercising. Mild exercise can improve blood flow in the legs and increase circulation in the lower legs. If you will be sitting for long periods of time, such as when traveling in an airplane, try to make little circling motions with your ankles to move the blood in your veins. Whenever you can, take short walks to increase circulation in your legs and prevent excess fluid build up.

4. Keep your legs warm. Increasing the temperature of your legs and keeping them warm will increase their circulation. When you go to bed, wear a pair of warm socks, and keep your legs covered with a warm blanket. Never put a heating pad on your legs if you have poor circulation because this condition causes your legs to become less sensitive to pain and temperature. When your legs are less sensitive to temperature, you are more likely to get burned from the heating pad.

5. Massage your legs. Massaging your legs can stimulate circulation; however, if you have pain or redness in your calf, never massage your leg. Pain or redness in your calf can signify a blood clot, and by massaging it, you may dislodge it. Dislodging a blood clot can be life-threatening, as it can travel to the heart and lungs.

6. Elevate your legs. When you are lying down, support the backs of your knees with pillows. This will prevent back flow of blood to the legs and encourage blood return to the heart.

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