Listen To Bluetooth With A Bike Helmet

Listen to tunes via bluetooth when biking down the highway.

When biking down the highway, you don't have to go without tunes or cell-phone calls. Because motorcycles, or bikes, often have loud engines, it is impractical to try and listen to an external speaker. Bluetooth technology brings music to the biking world via Bluetooth intercoms. To listen to the music during rides, setup the intercom to recognize your bluetooth equipped smartphone or MP3 player.

Instructions

1. Attach the Bluetooth intercom ear pieces to the helmet along with the voice transmitter if you have a smartphone or iPhone with Bluetooth. Go to the settings menu of the smartphone or iPhone.

2. Select Bluetooth option on the phone and select the Recognize New Device option. Wait for the device to be recognized, in this instance the intercom. Check to make sure the intercom is on and transmitting.

3. Select the device on the phone or MP3 player and highlight. Press play on the MP3 player or music player on the phone and put on the helmet with the ear pieces. Listen to ensure music is coming through the ear phones.

4. Go for a test ride and adjust the volume as necessary.

Tags: biking down, biking down highway, down highway, smartphone iPhone

Make A Fabric Wire Wreath

Make your own fabric wire wreath to decorate your home for the holidays.

Although wreaths are associated with Christmas in North America, they actually have a long history dating back to ancient times. The original name for the wreath is diadem, which were decorated fabric headbands worn in the Persian Empire. Wreathes made out of leaves were given to the winners of the Olympic Games starting in 776 B.C. You do not need to be an Olympian to make a wreath. With a little fabric and some wire, make a wreath to add some flavor to your home.

Instructions

1. Cut the hook off a wire hanger, using wire cutters. Bend the wire into a circle, using pliers.

2. Connect the ends of the wire, using duct tape.

3. Cut 3-by-10 inch strips of fabric, using fabric shears. Use the same color fabric or various types of fabric.

4. Wrap the fabric strips around the wire and tie them at the ends. Continue until the wreath is the desired size.

5. Decorate the wreath with bows, ribbons or plastic decorations. Position the decorations around the wreath.

6. Warm a hot glue gun for three minutes. Squeeze a ¼-inch dot of glue to the back of your decorations, using a hot glue gun. Press the decorations onto the wreath and let the glue dry for one minute.

Tags: make wreath, your home

Get Ripped Naturally

Ripped abs are within reach.

If you have always dreamed about achieving that perfect, tight and ripped six-pack, there are several ways you can get ripped naturally. Ripped abdomens take a lot of hard work, determination and self-control to attain and maintain.

Instructions

1. Drink a minimum of ten glasses of water daily. Avoid drinking other beverages that are full of calories and can only push you back, including sodas, alcohol and coffee.

2. Do crunches. Crunches are popular ab exercises that focus on the rectus abdominis muscle. Bend your needs and lie on the floor with your face up. Curl your upper body toward your pelvis. Cross your arms over your chest as you are doing this. Consider doing crunches on exercise balls. Alternate between standard and "reverse" crunches. Reverse crunches are the opposite of sit-ups, and instead of the chest, use the legs.

3. Eat a proper diet. Contrary to popular belief, one of the most effective ways to achieve ripped abs is by consuming the right diet. Doing crunches alone will not give your abdomen a hard and tight appearance. Consume a lot of lean protein, which will help conserve your lean muscle mass and increase your metabolism. Eat a lot of lean meats, fresh vegetables, whole grains, fruits and nuts.

4. Do cardiovascular exercises when your stomach is empty or almost empty. This works by allowing the body to burn fat as fuel, rather than food (especially carbohydrates). Opt for one or two sprinting sessions on a weekly basis. Sprinting is effective for burning fat and keeping muscle mass.

5. Focus on maintaining good posture; it's essential for good ab development. To promote proper muscular balance, do a lot of lower and upper back exercises.

6. Do the small things. Even if you're sitting at your work desk, you can do an exercise to build ripped abs. Hold your waistline firm and tight, take a deep breath, keep the air in for a moment and upon exhalation, contract your abs. You can do this anywhere, anytime.

Tags: muscle mass

Increase Circulation While Running

Increase Circulation While Running

Poor circulation can lead to major health issues such as increased risk for strokes and heart disease. You can help increase your circulation through active movement. Running is an excellent way to increase circulation. Read on to learn increase circulation while running.

Instructions

1. Establish a regular running routine. To increase circulation, it is recommended that you perform light exercise for 30 minutes a day. Since running is more intense than other exercises, you can reduce this daily requirement slightly. If you can establish a schedule where you run for 30 minutes four times a week, you will see great increases in your circulation.

2. Wear compression socks or stockings while you run. Compression socks apply pressure to your legs which help facilitate circulation. You can find these socks and stockings at most medical supply stores.

3. Warm up your body by briskly walking prior to running. This will help to get the blood moving throughout your body before you embark on more intense running exercise. It's best to increase circulation gradually initially so always warm up for about five to 10 minutes at the start of your workout.

4. Incorporate interval training into your runs. This involves intense bursts of energy, followed by recovery periods. You can do this by sprinting for one minute and then jogging for two minutes to recover.

5. Maintain good form while you run. Avoid tensing your back, neck, shoulders and arms while you run. Allow them to flow freely through your running motion. Avoid clenching your hands. Fingers should be loose and relaxed to promote circulation.

6. Cool down at the end of your run. Walk briskly until your heart rate drops to a more stable level. This will allow your body to fully recover before you stop moving.

7. Stretch thoroughly after your run. Stretching is imperative to proper circulation. Since running works virtually your entire body, full body stretching exercises are appropriate.

Tags: increase circulation, your body, Circulation While, Circulation While Running, Increase Circulation While, more intense, Since running

Find & Buy Wholesale Clothing Online

Find & Buy Wholesale Clothing Online

When selling clothing as a business, it is very important to find low priced wholesale items to allow for a good profit. But quality should also be a major factor when choosing the clothing to resell. This article provides wholesalers that offer both low prices and high quality items.

Instructions

1. To locate sites with great wholesale clothing products, it's best to narrow your search beyond just wholesale clothing. For instance, wholesale outerwear, wholesale footwear, etc., will provide you with a more targeted search and allow you to locate items much faster, without searching through sites not offering the product you need.

2. Below is a brief list to get you started in the right direction. You can use these sites to compare your findings on other wholesale clothing websites.

3. WMSClothing.com-

This company offers a wide range of products, from apparel to shoes, bags and more. The prices are very low and the quality is very good.

4. ApparelUS.com-

This online clothing wholesaler is another great option for trendy, inexpensive apparel and accessories. They usually offer free shipping over a certain dollar amount spent as well, saving you even more money.

5. Looking for wholesale footwear? 247fashionstore.com offers a wide variety of stylish shoes and boots. They offer the ever-so-popular knee-high boots for $10.50/pair! These are selling for more than double that on most other sites.

Tags: Clothing Online, com- This, Find Wholesale, Find Wholesale Clothing, offers wide, wholesale clothing

Gain Tone & Muscle Definition

Toning will bring muscles closer to the surface of your skin

Like putting the finishing touches on a statue, improving your muscle definition and tone is the final step in showing off your finely chiseled physique. Typically attempted after you have bulked up your muscles to the desired size, gaining muscle definition means you will have to maintain the balance between endurance and strength training. Mixed with your efforts at maintaining a healthy and balanced diet, attaining a toned body will help make you proud of time spent exercising.

Instructions

1. Lower your caloric intake. A simple way to find out how many calories you need daily to maintain your current weight is to multiply your weight in pounds by 15. Reducing this amount by 200 or more calories daily will determine the rate at which you lose weight. Losing fat or converting your current weight to a more muscular physique will pronounce the look of your muscles. Reduce the amounts of simple carbohydrates such as sugar and fats that you consume before touching complex carbs and protein in your diet.

2. Burn the layers of fat between your epidermis and muscles. Shredding the fat that is blanketing your muscles will bring your muscles closer to your skin which has the effect of toning and defining your body. Aerobic exercise that is challenging to you will serve to do this at an accelerated rate. While you will lose some fat, you will also lose muscle during performing aerobic exercise. You can prevent this by incorporating muscularly challenging elements into your aerobic exercise such as adding light weights. You can also avoid muscle loss by performing exercises like rowing other resistance training exercises that have aerobic (constant moving elements). Perform this at least 2 times a week but no more than 4 times as this can begin to reduce your muscle mass.

3. Avoid overloading your muscles during weightlifting. You can easily burnout your body when trying to get definition if you are trying to perform the same amount of repetitions with normal weight during your workouts. This can be avoided by lowering the amount of repetitions you do during the toning phase of your body's conditioning. Using the same weight yet lowering the amount of repetitions you perform will help your body adjust to the lower amounts of nutrition you are consuming while maintaining muscle mass. Although you will lose a small amount of muscle mass during toning, it will significantly less than the amount of fat you are losing. Remember that no matter how hard you try you will not be able to lose fat and gain muscle at the same time.

4. Utilize compound exercises at the gym. Compound or multi-joint exercises, work more than on specific muscle group in the body. These exercises will allow you to maximize the effort you put in during a workout while avoiding burnout due to specifically focused exercises. The most common compound exercises you should use when toning are squats, pull-ups, bench press, and rows.

5. Give a convincing effort each time you exercise. One important key when it comes to approaching exercise strategy is not necessarily what you do, but how you do it. Make sure that when you want to define your muscles that you are putting your full effort into workouts. This means performing high intensity exercises that will push you to the limit each time without going overboard.

Tags: your muscles, your body, amount repetitions, muscle mass, compound exercises, current weight

Get Pregnant After You Stop Taking Birth Control Pills

Pregnant Woman

You can get pregnant after you stop taking birth control pills. While birth control pills are a great way to help you plan your family life, becoming pregnant after you stop taking them can seem a little confusing. But it is actually quite simple. It is important to follow certain steps to help you have a healthy and happy pregnancy after you stop taking birth control pills.

Instructions

1. Talk to your doctor about your decision to stop taking your birth control pills and get pregnant. She can help you plan better for the pregnancy and give you some helpful tips. Your doctor can help you determine how long it will take for you to get pregnant and make future appointments with you to help you along. Most doctors will wait about a year depending on what happens. If you don't get pregnant within a year or 18 months, your doctor may recommend fertility treatments.

2. Wait a couple of months before you try to get pregnant after you stop taking birth control pills. See how your menstrual cycle goes for at least two cycles. Keep track of your menstrual cycle on your calendar; write down "menstruating" or "cycling" on each day you are bleeding. If you want to be discreet, you can use a shape or sticker to mark your period. Keeping track of your period after you stop taking birth control pills will help you and your doctor better determine the date of conception.

3. Take a home pregnancy test when you miss your period. Waiting a couple of months before trying to get pregnant can also help you determine when you are late for your period, because your menstrual cycle might be a little different off of the birth control pills.

4. Be healthy and fertile. Start taking a prenatal vitamins while you are trying to get pregnant. Prenatal vitamins usually contain folic acid, calcium and iron. These nutrients can help you have a healthy pregnancy and baby. Avoid smoking and drinking alcohol. Eat plenty of fruits, vegetables, meats, dairy and grains--a variety of healthy foods is a must. Drink plenty of water. Reduce your stress levels with yoga and/or meditation. Use something that helps you relax and use it on a daily basis. Exercise every day if you can, doing both cardio and strength training.

5. Start trying to get pregnant. Thinking about when to try to conceive can cause more stress than necessary. Just try when you want to and see what happens. If you are doing everything recommended and you still are not pregnant after six months to one year, you should schedule an appointment with your doctor to see what more you can do.

Tags: birth control, birth control pills, control pills, stop taking, after stop, after stop taking

Get Ready For A 5k Run In 4 Months (For Beginners)

Finishing a foot race is a wonderfully satisfying feeling of accomplishment, But for those who have never competed in a foot race or have never even run more than a few steps, training to run a 5K can seem like a daunting task. I will outline everything you need to know to get you to the goal of running a 5k in 4 months.

Instructions

1. Get the Proper Equipment: Before you take your first step make sure you have the right equipment. A good pair of shoes is a must but equally important are the rest of your clothes. If you run in a warm climate you may only need a few pairs of shorts, and some t-shirts. If you live in a cold or wet climate then you will need some extras like, gloves, hats or beanies, long sleeve shirts, rain jacket, running tights or pants, head bands, or neck gators. So make sure you are well prepared before stepping out the door for your first day.

2. Start slow (Week 1-4): Start by walking for 30 minutes at least 5 days a week. Each week increase your time by 15 minutes so that on week 4 you are up to 1 hour and 15 minutes (Last week = 75 minutes of walking).

3. Pick Up the Pace (Week 5-8): Start to add jogging to your walking in small increments. Start with 5 minutes of walking (your warm up) then for the next 5 minute block, jog for 1 min and walk the rest. Repeat this each 5 minute block until you are at 1 hour, then walk the last 15 minutes. Each week add 30 seconds to your jog and take 30 seconds away from your walk. So, at the end of week 8 after your 5 minute walk (warm up) you jog for 2.5 minutes and walk for 2.5 minutes. (Last week = 30 minutes of jogging 45 minutes of walking)

4. Find Your Stride (Week 9-12): You should be getting comfortable with jogging by now so it is time to extend your overall jog time. After your 5 min warm up you will now use a 10 minute block instead of a 5 minute block. In week 9 after your 5 min warm up, jog for 4 minutes and fast walk for 6 minutes and repeat until you hit 60 min as before. Finish with 15 minutes of a slow walk and stretching. Each week add 1 minute to your jog and take 1 minutes away from your walk. On Week 12 you should be jogging 7 minutes and walking 3 of each 10 minute block. (Last week = 42 minutes of jogging 33 of walking)

5. Finish Strong (Week 13-15): Distance wise you will most likely already be covering more than a 5k each time you go out to jog. Now we need to start focusing on getting you closer to completing the entire 5k at a jog or run. For week 13 after your 5 minute warm up jog for 15 minutes and walk for 5 minutes. I know this sounds like a bit of a jump but after the amount you have been jogging it should be no problem. For the next two weeks try to add 10 minutes each week to your jog but keep your walk at 5 minutes still shooting for a total of 60 minutes before your 15 minute cool down. You should finish week 15 with a 35 minute jog and a 5 minute walk then with another 15 minute jog to get you to 60 minutes total before you cool down. (Last week = 50 minutes of jogging 25 of walking)

6. The Final Week (Week 16): You are almost there; by the last day of this week you should plan to jog/run your 5k with out stopping. For the first 4 days of the week start with your warm up, then jog for 40 minutes, walk for 5 before picking up the pace for the last 10 minutes before your 60 minutes is up and you do your 15 min cool down. On day 5 do your warm up then run for 30 minutes then cool down for 15 minutes, no more. On day 6 rest up, walk for about 30 minutes then get a good stretch in. The rest of the day drink lots of water and eat carbohydrates like pasta, rice, bread, oatmeal, etc, and map out your 5k course if you have not already. On day 7 wake up and eat something simple. Make sure you are still drinking water until 1 hour before you do your run. Do some stretching and take a quick (1-3 minute) warm up walk before you get ready to hit your goal. Remember to run your pace, don't speed up because you are excited. Relax, and have fun!

Tags: minute block, your warm, cool down, Last week, Last week minutes

Make Dreams Come True

Make Dreams Come True

Having confidence in yourself and life can help you make your dreams come true. We all have goals and dreams we would like to accomplish. If you have a dream that motivates you, then you can make your dream come true.

Instructions

1. Believe in yourself and God. Clear your mind of all negative thoughts and think positive thoughts. Keep thinking, "I can do that." The power of positive thinking can improve your life and will help you make your dreams come true.

2. Set goals and objectives. The goal is your dream and the objectives are the things or steps that you need to do to meet your goal. By taking action on the objectives, your goals will soon be reached.

3. Think about obstacles that might get in your way. Be prepared with a plan on resolve or overcome the obstacles.

4. Stay motivated. Remember you are working towards your dream and your reward will be wonderful.

5. Develop a time frame to complete your objectives. Set a start and stop date. The quicker you complete each objective, the quicker your dream comes true.

6. Visualize your dream. When you are slow or have spare time, double up on completing your objectives.

7. Enjoy making your dream come true. Listen to comments made by other people when your objectives and goals have been met.

Tags: your dream, make your, your objectives, come true, dream come

Learn Free Style Dance

A breakdancer freestyling in public.

The origins of dancing freestyle, a style which knows no rules and is about a dancer finding the beat to the music, began on the disco dance floor. It stepped onto the big screen in the late 1970s in the iconic disco steps of John Travolta in the dance hit sensations Grease, Saturday Night Fever and Staying Alive. The freestyle dance craze continued to grow with musical greats such as Footloose, Fame and Dirty Dancing. Moving with the times, freestyle evolved into the urban street dance styles of break-dancing and hip hop, shown in films like Save the Last Dance, Step Up and Stomp the Yard.

As a freestyle dancer, it is essential to know the history of freestyle and be able to learn and borrow from the past, but more importantly to break away from previous dance conventions and develop your own freestyle technique.

Instructions

1. Attend freestyle dance classes to observe other freestyle dancers, learn new dance techniques and to be able to dance in unison within an ensemble. Dance classes offer the opportunity for you to practice your dance moves and help to build confidence in your own freestyle ability under the guidance of a dance coach, who will be able to advise you on improve your freestyle technique.

2. Observe freestyle dancers at work through watching dance live or in dance movies available in your local record store or online to study dance techniques.

3. Practice by copying dance moves made by other freestyle dancers to test your flexibility, coordination and movement skills. By replicating dance moves you test your observational skills, which are essential skills in learning dance routines quickly, especially if working in a dance ensemble. Learn other dance routines to improve muscle memory, which every dancer relies upon when dancing. Muscle memory is your body's ability to retain the memory of repetitive movement so that you can repeat the same physical activity again.

4. Develop your own style by practicing your own dance moves. Listen to the music and interpret what you hear through the natural rhythms of your body. Physically and emotionally express how the music makes you feel. Music tells a story, and your dancing needs to convey the story you are interpreting through every movement and gesture you make. Find the beat in the music and follow it with spontaneity and without restraint or inhibition.

5. Choreograph your own freestyle routine by concentrating on creating specific dance moves and putting a sequence of moves together to make a more balanced and perfected dance routine.

Tags: dance moves, your freestyle, freestyle dancers, beat music, dance routines, dance techniques, freestyle dance

Get My Cat Ready For Labor

Get My Cat Ready for Labor

It can be stressful for a cat to give birth, especially if it's her first time. Your cat may seem restless or anxious 24 to 48 hours before labor. In addition, she may start panting, purring and displaying very affectionate behavior. As labor can be a scary thing for your cat it's important to make sure she is prepared.

Instructions

1. Feed her high-quality cat food. A sign she is ready to go into labor is when she starts losing her appetite.

2. Feed her appropriate quantities. Do not overfeed or underfeed her. According to Pet Place, "Overfeeding or underfeeding at certain times during your cat's pregnancy can be detrimental to her as well as her developing kittens. When feeding the pregnant cat, people tend to overfeed early in pregnancy and not feed enough when the cat is nursing." Consult your veterinarian if you are unsure of how much to feed your pregnant cat.

3. Keep a close eye on your cat. Don't let her outside as she may try to find a nesting place outdoors. Your cat will be much safer if she's inside and away from outside dangers, such as hazardous weather, cars or other animals.

4. Cut the hair around the vulva area (below the tail) if you have a medium or long-haired cat. You can do this the week prior to birth. This will make delivery easier.

5. Choose a dark, secluded and quiet spot for your cat to use as a nesting/birthing location. It should be away from other pets and loud noises, it should also be easily accessible to the cat and you.

6. Prepare a box as a cat bed. Make sure the box is large enough for the cat to stretch and place newspaper in the bottom of the box. Put a clean, dry towel in the box for your cat to lie on.

7. Place food, water and her litter box in the birthing area at least 72 hours before your cat is ready to give birth.

Tags: away from, give birth, hours before, Ready Labor

Fix Fabric Snags

Finely woven, silky fabrics are particularly susceptible to snags.

It is not uncommon for a woven garment to catch on a sharp object, causing an unsightly snag in the material. A snag characteristically has a single, long loop of thread dangling loose with the fabric slightly gathered or puckered on each side of the long thread. The pulled thread causes the distortion in the weave of the fabric. Fortunately, you can fix the snag so that it is no longer visible, and continue to enjoy the garment. Does this Spark an idea?

Instructions

1. Pull the fabric along the grain line to work out as much of the snag as possible by pinching a small amount of fabric on each side of the pulled thread and moving your hands apart. Make sure your hands are aligned with the same thread on opposite sides of the snag. Rotate the fabric 90 degrees and repeat the pinching and pulling motion, working the pulled thread back into the weave.

2. Repeat Step 1, but with your hands about an inch farther away from the snagged thread. Keep repeating this process, moving your hands further from the snag, until your hands are at the edges of the garment.

3. Rotate the fabric 45 degrees and repeat the pinching and pulling motion, working the threads on the bias.

4. Lay the garment on a flat surface. Use the point of a pin to continue easing the thread back into the weave of the fabric by lifting a small amount (less than 1/8 inch) of thread from either side of the pulled thread. Keep doing this, moving farther from the snagged thread by about 1/4 inch each time.

5. Repeat Step 1 through 4 until you have worked the pulled thread back into the fabric as far as it will go, leaving only a small tail of thread dangling.

6. Insert a long straight pin from the right side of the fabric through the spot where the tail of thread emerges. Move the tail of thread around the head of the pin so that as you pull the pin through the fabric to the other side, it will bring the thread along with it

7. Repeat Step 1 if necessary to smooth the weave of the fabric.

8. Lay a damp cloth over the snagged area of the garment and press with a warm iron to further flatten any remaining distortion or puckering.

Tags: pulled thread, your hands, back into, Repeat Step, tail thread

Make Pizza Dough

Instructions

1. Sprinkle the yeast into a medium bowl containing 1 1/4 cup warm water and stir until yeast dissolves.

2. Add 2 cups sifted flour and stir until blended.

3. Add another 1 1/2 to 2 cups flour and blend until too stiff to stir with a spoon.

4. Turn the dough out onto a floured surface and knead it for 10 to 15 minutes until dough is smooth and elastic. (See "Knead Bread Dough" in the Related eHows.)

5. Place the dough in another bowl greased with a small amount of oil. Turn the dough once so that the top is oiled.

6. Cover the bowl with plastic wrap and put it in a warm place for about 45 minutes--until the dough rises to about double its original size.

7. Preheat the oven to 500 degrees F.

8. Dump the dough back onto the floured surface and punch it down, getting rid of any bubbles. Divide the dough in half and let it rest a few minutes.

9. Roll each half into a 12-inch circle, depending on your personal preference for how thick pizza crust should be. (It will puff slightly when baked.)

10. Transfer the dough to an oiled pizza pan or baking sheet, or, if you have a baking stone, to a cornmeal-sprinkled wooden pizza peel for transfer directly to the stone.

11. Add sauce, cheese and toppings as desired. If you like, brush exposed edges of the crust with olive oil.

12. Bake each pizza for 15 to 20 minutes, or until crust is nicely browned and cheese is melted.

Tags: floured surface, minutes until, onto floured, onto floured surface, stir until, Turn dough

Make Labor Start

You may encourage the start of labor if you are full-term.

If you are full-term in your pregnancy, you may want to find ways to naturally start labor. This is often referred to elective induction and should only be done if you are not experiencing any medical complications. Although there are medications that a doctor can prescribe that will help induce labor, you may prefer a natural method to start the process. If this is the case, you can attempt to make labor start by following a few natural steps.

Instructions

1. Have sex. Sex has been thought to induce labor because semen has a hormone that is linked to preparing the cervix for labor.

2. Walk or ride a stationary bike. The combination of movement and being upright puts pressure on your cervix and can sometimes start labor.

3. Stimulate your nipples. This practice releases oxytocin, which is a hormone that causes uterine contractions. Massage one breast at a time until a contraction begins.

4. Ride in a car on a bumpy road. This can place you pelvis in a better position for birthing and sometimes can induce labor.

Tags: induce labor, start labor, hormone that

Lose Weight By Walking & Jogging

Walking and jogging work well for weight loss and overall fitness.

Diet and exercise are both essential for weight loss and overall health. One method of exercise that zaps the calories is interval walking and jogging. Interval training is brisk walking with short bursts of jogging throughout. According to a 2007 study published in the "Journal of Applied Physiology," both fat- and calorie-burning rates increase substantially one hour after the workout. Consistency is crucial to lose weight by walking and jogging.

Instructions

1. Start out by briskly walking. Do only two 30-second jogging intervals the first two or three times. Once you get used to the activity, increase the total length and also the number of jogging intervals. The amount of time it takes varies.

2. Build up to 30 minutes of equal time walking and jogging. Burn an exceptional number of calories by doing this two to five times per week. The rate of calories burned increases when you do more jogging than walking.

3. Gradually increase the jogging so it is difficult to hold a conversation. Continue to alternate the walking and jogging. Jog for three to five minutes at a time and walk for two minutes.

Tags: jogging intervals, loss overall, walking jogging, walking jogging, weight loss

Make A Powered Subwoofer

Speaker size is the first determinant of box size

A powered subwoofer is the most dramatic addition that can be added to a home theater or listening environment. It is the subwoofer that delivers the thunderous and/or stomach-rattling thrills in movie theaters. A powered subwoofer is the most efficient type of sub, because the amp is perfectly matched to the loudspeaker. Though it is a challenging undertaking, there is abundant help on the Internet for building a powered subwoofer, and the cost savings are 90 percent less than buying an equivalent manufactured subwoofer.

Instructions

Speaker Box Preparations

1. Choose a 12-inch or 15-inch loudspeaker. The loudspeaker is the main determinant of subwoofer box size.

2. Choose a plate amplifer. The plate amplifier generally mounts inside the speaker box.

3. Decide on the type of subwoofer box. The type of subwoofer box is the number two element in determining its size. An enclosed or sealed box is the easiest to make and delivers the tightest bass response; a ported or vented cabinet is more efficient and will produce more low end response, but is larger in box size.

4. Get the Thiele/Small parameters that dictate the enclosure size for the chosen loudspeaker. Thiele/Small, aka, T/S parameters, are provided with every good quality loudspeaker. They are also available at the Thiele/Small website among its database of 5,000 speakers. (See References)

5. Get a software program to aid the subwoofer design. WinISD is among the most popular speaker design programs, and is a free download from its website for Windows users. (See Resources)

6. Plug the T/S parameters and speaker size into your design software, and print out the subwoofer construction plans.

Building the DIY Sub

7. Buy the wood for the cabinet. Use 3/4-inch birch plywood. Birch plywood was the design material for the two most famous speakers in existence, the "Voice of the Theater" from Altec-Lansing, and the Klipschorn from Klipsch.

8. Cut the wood to size for the box panels. Do it yourself, or have the store where the the wood was purchased cut it for a small fee. The panel sizes are obtained from the software-generated plans.

9. Use PVC pipe for a port. The port or vent enhances the reproduction of low frequency sound by extending the low frequency range response of the box. The software design program will establish the size and length of the port. (Skip this step if building a sealed box for the subwoofer.)

10. Glue the two sides to the bottom piece and the bracing piece. A bracing piece the size of the bottom piece is used in all subwoofer boxes with speakers larger than 10 inches in diameter. Test fit all cabinet surfaces before applying glue. If also using screws, counter-sink them. Use furniture clamps to bind the box. Let it dry for eight hours.

11. Make the cut out for the amplifier in the back panel. Test-fit the panel to the side panels first. Then, glue-screw-clamp as above. Allow eight hours for this joinery to dry completely.

12. Attach the top panel. The top panel can be the same size as the bottom and the brace, or be larger and used as a table top. (Bass frequencies are non-directional, so the sub can be placed anywhere.) Secure with glue and wood screws. Clamp as in previous steps, and allow to dry for eight hours.

13. Make the cutouts in the front panel. The cutouts are for the loudspeaker (and the port if building a ported sub.) Caulk all box inside seams with silicone caulk prior to attaching the front panel with glue and screws. Then, apply silicone caulk to the front panel seams through the cutouts. Clamp again with furniture clamps, and leave to dry for 15 hours until the silicone caulk is fully dry. Drying caulk can damage the speaker surrounds.

14. Construct the speaker port. (Skip this step if building a sealed box.) Use PVC plastic pipe for the port. Flare the outside end of the port to minimize distortion. Glue the port to the back of the front panel. After allowing the glue to dry, apply silicone caulk around the port. Allow the caulk to again completely dry. Absolutely no air should escape a ported box except through the port.

15. Sand the entire box. If screws are to be permanent, fill all countersunk screw holes with wood putty. Sand all seams again.

16. Install the plate amplifier. Be sure that amplifier RCA connections face out from the box. Check for amplifier clearance with the bracing. Cut out a section of bracing if there's not enough clearance. Secure the amplifier to the back panel with glue. After the glue is dry, apply silicone caulk around the inside perimeter of the amplifier. Allow enough time for the caulk to thoroughly dry.

17.Attach the cables for the amp-speaker connection. Connect the wires to the speaker terminals on the loudspeaker, and attach the loudspeaker to the front panel. Use wood screws and a non-drying caulk around the speaker frame to make an airtight seal.

18. Apply a finish to the box. Stain, paint or wood veneers are good finish choices.

Tags: front panel, silicone caulk, apply silicone, apply silicone caulk, caulk around, eight hours

Make A Fabric Runner

Making a fabric table runner is one of the least-complicated sewing projects you can make. This project is ideal for a beginning sewer or a novice who has never even used a sewing machine before. This project requires about three yards of fabric and a few other sewing supplies. Once you master the basic techniques of making a fabric runner, you can adjust the size, appearance or stitching to change the look of the runner.

Instructions

1. Cut a 42-by-15 inch rectangle from the fabric. Cut a second rectangle from the same or different fabric.

2. Fold the long edges of the fabric over ½ inch. Iron the fold down. Fold the fabric over another ½ inch, hiding the raw edge of the fabric, and press. Repeat for both rectangles.

3. Place the wrong sides of the fabric rectangles together, aligning all edges. Sew the two pieces together along the long sides using a ½-inch seam allowance.

4. Fold the raw edges of the short sides inside the fabric tube ½ inch on both sides. Iron the fold down. Sew the short edges together using a ½-inch seam allowance.

5. Fold the two short edges of the fabric together to make a point in the middle. Sew the folded sides together using a ½-inch seam allowance. Repeat for the other side of the runner.

6. Hand-stitch the two center edges of the runner to hold them in place. Repeat for the other side. You should now have a rectangle runner with two pointed ends.

Tags: -inch seam, -inch seam allowance, seam allowance, using -inch, using -inch seam, allowance Fold

Identify The Age Of Wyler Watches

Wyler watches carry clues to their age.

The Wyler watch company was founded in 1924, and the company prides itself on making extremely durable, if not unbreakable, watches. The Incaflex model, which was dropped from the Eiffel Tower in a marketing stunt, is just one example of the Swiss watch's quality and sturdiness. If you have a Wyler watch and want to identify how old it is and what model you have, there are definite markings you should look for.

Instructions

1. Check the receipt for the watch. If you purchased the watch personally, or if the person who gave you the watch personally bought it, then you can check the details in the receipt. Even if it's not an original receipt, it may have the watch's year of manufacture, which will tell you its age for collecting purposes.

2. Locate the serial numbers on the watch. There will be an exterior number that will be the model and type of watch, but there will also be numbers inside the watch written on the movement that will give you the information about the watch's manufacturing date. Record those numbers and, if possible, take pictures of where they are located, and of the watch.

3. Contact the company. The Wyler watch company, now Wyler Geneve, is still in existence and going strong, and you can find the company's contact information at Swiss Time (see Resources). Send an email with the photographs you have taken and the serial numbers to inquire what the age and manufacture date of your Wyler watch is.

Tags: Wyler watch, company Wyler, serial numbers, that will, watch company, watch personally, Wyler watch company

Get A License To Buy Clothes Wholesale

You can purchase clothes wholesale to get discounts for buying in bulk.

Buying items wholesale enables business owners to reduce their overhead costs by getting a discount on their supplies. Most wholesalers are motivated to sell at a reduced price because their buyers purchase items in bulk. However, most wholesalers like to ensure that their buyers become returning customers, so they prefer to sell to companies rather than consumers. For this reason, many wholesale suppliers require their buyers to hold a valid business license in order to purchase merchandise.

Instructions

1. Select a name for your business. Do a business name search with the Secretary of State for your state to ensure the name is not already in use. On the California Secretary of State website, this search option can be found under the "Business Program" section. Search your state's website for the section that pertains to starting a business.

2. File a Doing Business As (DBA) form with your state or county depending on the requirements for your area. This will allow you to legally operate your business, buy and sell under this name. Pay any required fees to file this form.

3. Register your business with your state's Secretary of State. Decide if you wish to operate as a sole proprietorship, partnership, LLC., or corporation. A sole proprietorship is a company owned by one individual who is liable for that company. A partnership is a company owned by two or more partners who share liability for the company. An LLC. is a company that can be ran similarly to a sole proprietorship, partnership, or corporation but the owners only have limited liability. A corporation is a company that has its own liability separate from its owners. Select the business structure that best suits your needs. Pay the registration fees.

4. Apply for a business license with your state or county depending on the requirements for your area. Fill out the application online or in person. Fill out the form completely or your license will not be approved. Pay the fees associated with this application.

Tags: your state, Secretary State, sole proprietorship, their buyers, with your

Get A Gate In Bmx Racing

The key to getting a head start in BMX racing is to learn get out of the gate in front of the pack. While this may not happen the first time you race, with practice you can soon be the leader of the pack.

Instructions

1. Put on your protective gear. Make sure your helmet fits securely. Wear long pants and sturdy shoes. Put leather gloves on your hands.

2. Center your bottom midway back on the bike seat. Put your strongest foot on the pedal in front of the bike. Slightly bend the knee of that leg. Place your hands on the handlebar with your knuckles pointing down. This is a powerful racing stance that can help you get the most from the power of your legs.

3. Hold your bike steady with the other foot. Or learn balance your bike with both feet on the pedals. Position yourself as in Step 2 but put the other foot on its pedal. Roll the front wheel of the bike up against the gate to help you balance as soon as you hear the second part of the BMX starting cadence.

4. Focus your attention about 20 feet out and mentally be ready to take the first jump. Listen to the cadence or watch the lights. Whatever you do in practice is the way you should perform in competition.

5. Push down on the handlebars as you take off. Use the power in your legs for leverage to help you shoot out of the gate in front of the rest of your BMX racing competitors.

6. Learn sprint out of the gate in all the starting positions. You may not always get the best position but with practice it doesn't matter.

Tags: foot pedal, gate front, other foot, power your, power your legs, with practice

Heal Blisters That Have Opened

Heal Blisters that Have Opened

Blisters, more than being painful, are annoying and bothersome. A blister is a bubble of fluid that forms under the skin as a protective barrier against some kind of irritation. While most blisters are commonly caused by irritation from rubbing, especially on the feet, there are many ways you can get a blister from allergies, diseases, and even medication. The clear liquid bubble that forms, while painful, is your body’s way of protecting your injured skin. If a blister remains intact and unopened, it will provide a protective barrier to the injured skin, but when a blister is popped or opens naturally, you run the risk of infection. Here’s protect and heal blisters that have opened.

Instructions

1. Disinfect an opened blister. If a blister breaks, carefully and gently wash the area with soap and water, before patting the area dry. Apply an antibiotic cream.

2. Let it breathe without a bandage. Allowing your open blister to breathe, uncovered, is the best way to speed recovery. While you'll need to cover it for some parts of the day, leave it uncovered as often as possible.

3. Do not remove dead skin. When a blister bursts, the opened flap of skin will eventually dry out and die, creating a hard flap at the blister site. The dead skin is still attached to living skin, and removing it may allow an infection to enter the area that is still alive and healing. If the dead skin flap is irritating or causing discomfort, bandage it down flat against your skin.

4. Protect your broken blister. If you need to do something that will involve the use of your blistered area, like wear shoes with a blistered heel, you’ll need to bandage it. Cover the area with a thin layer of antibacterial cream. Apply a bandage that is large enough for the wound, and pad the top of the bandage with mole skin. Opened blisters are the equivalent of an open wound, and even with bandages they will be painful.

5. Wear casual and comfortable materials while a blister is heeling. For blisters on the foot, avoid wearing heels or synthetic fibers that make your feet sweat. For blisters on the hand, try creating a barrier with gloves. For other blisters, wear light cotton and other breathable fibers.

6. Watch for signs of infection. If your open blister becomes more painful, forms a white layer of puss, oozes blood, or becomes inflamed, contact your doctor immediately. Other signs of infection may be fever and nauseousness. In addition to the obvious signs of infection, you may also watch for signs of staph infection. A staph infection can be determined by a small red line forming from the site of the wound.

Tags: dead skin, signs infection, area with, Have Opened, Heal Blisters, injured skin, open blister

Keep Programs Running On An Iphone

Run lots of apps, all at once.

The multitasking function on an iPhone lets you keep an application running in the background while you're busy doing other things. Using this function, you can let several applications run at the same time, helping you accomplish a lot in a short amount of time. Keeping the programs running is a snap --- the problem is usually remembering to turn them off. Both can be done with just a few taps on the screen.

Instructions

1. Tap an icon on your iPhone's Home screen to open it.

2. Press the "Home" button at the bottom of your iPhone to send that application to the background. It will keep running until you force it to close.

3. Tap another icon to open that application as well.

4. Double-click the "Home" button to show a list of all of the applications you have running. Press and hold your finger to one of those icons until they start to wobble and red circles appear on the top left corners of those icons. Tap those red circles to force the apps to close.

Tags: Home button, that application, those icons, your iPhone

Get 6pack Abs For Women

Women's Abs

Although it is easier for a woman to lose belly fat than a man, because of the way her body is designed, she stops losing at a certain point, while a man can continue until his ab structure is revealed. For a woman to get a six-pack, she therefore must push past her natural stopping point. Losing the stubborn belly fat is the first step toward getting the most out of toning the stomach area.

Instructions

1. Woman measuring belly

Lose the belly fat. Lean muscle shows visible results, so losing belly fat should be your first goal for getting six-pack abs. Cut out all sweets, including cake, soda, ice cream, cookies and candy. Add more lean protein to your diet to give you the proper nutrition for building muscle.

2. Woman drinking a glass of water

Drink at least eight 8-oz. glasses of water a day to aid in muscle growth.

3. Woman eating wheat bread

Eat non-processed foods to reduce bloat and fat. "Whole wheat," "high-fiber," "fresh" and "baked" should be keywords to look for when buying foods.

4. Woman working out

Do at least 30 minutes of cardio four days a week. Running, aerobics or dance are all good options for burning stomach fat.

5. woman in plank position

Do the plank. Lie on your stomach and lift your chest by placing your elbows and forearms on the ground. Lift your legs by balancing on your toes. Tighten your stomach muscles while keeping your back flat. Hold for 20 to 60 seconds, lower and repeat. Do three to five reps.

6. Woman twisting shoulder to knee

Do the bicycle. Lie on your back. Bend your knees and hips to a 90-degree angle. Put your hands behind your head and curl your chest forward. Straighten your right leg and bring your left leg toward the chest. While doing this, move your right shoulder to your left knee. Repeat with the opposite shoulder and leg, so that it looks as if your legs are pedaling. Do 12 to 16 reps.

7. woman in crunch position

Do a reverse crunch. Lie on the floor with both arms at your sides. Pull your knees up so they are at a 90-degree angle. Use your abs to pull your knees toward you chest as you exhale. Inhale as you lower your knees back to a 90-degree angle. Do 12 to 16 reps.

Tags: your knees, 90-degree angle, 90-degree angle your, angle your, toward chest

Follow A Gluten Free Diet

A gluten-free diet is often prescribed to people with celiac disease, and those who are allergic to the gluten protein and grains such as wheat. It is challenging to follow a gluten-free diet because it is difficult to consume the recommended servings of grains by eating conventional bread. However, it is possible to follow a gluten-free diet and still meet the recommended dietary requirements.

Instructions

1. Eliminate most grains from your diet; wheat, barley and rye are not allowed. All flours are prohibited, except for flours that are made from rice, potatoes or nuts. Do not eat any breaded foods.

2. Avoid cereal. Cereals that are made from rice are allowed, but make sure that the cereal has not come into contact with wheat or any other substances that are not allowed.

3. Do not eat pasta, other than gluten-free pasta that's made from rice.

4. Examine food ingredients carefully. This poses a challenge, particularly when eating out, but gluten is often an ingredient in sauces, salad dressings and even soy sauce. If you are eating out, you need to know exactly what is in the food that you eat, and how it is prepared.

5. Do not eat food that is cooked with, or around, gluten. For example, your scrambled eggs will be contaminated with gluten if they were scrambled on the same grill as French toast.

6. Substitute grains containing gluten with a gluten-free alternative, like buckwheat. Gluten-free breads are sold in some health-food stores. The packaging should state that the food is gluten-free, so that you can be sure it has not been contaminated with gluten during processing.

Tags: from rice, gluten-free diet, made from, made from rice, that made, that made from, contaminated with

Make An Endora Costume

Turquoise eyeshadow is central to Endora's look.

Played by former American actress Agnes Moorehead, Endora is the flame-haired meddling mother-in-law on the1960s television sitcom "Bewitched." Constantly mispronouncing the name of her beleaguered son-in-law, she popped in and out of her daughter Samantha's life to wreak havoc, mostly for her own amusement. Though the camp of Endora's outfits could be appreciated when the show first broadcast in black-and-white, Endora really shined when the program made the shift to technicolor. The character is a fitting choice for Halloween costume inspiration for anyone who wants to dress as a witch, but not in the conventional sense.

Instructions

1. Find a purple dress that is ankle-length, has long sleeves and a collar. Check vintage and costume shops as well as discount clothing stores' formal wear section. Alternatively, sew your own purple dress using a simple dress pattern.

2. Find a garment that resembles Endora's long sleeveless green chiffon evening jacket. Look in the lingerie section of discount clothing stores. You may stumble onto a full-length green chiffon robe from which you can remove the sleeves. A green chiffon wrap will also work. Alternatively, sew your own green chiffon jacket using a robe pattern, just don't add sleeves.

3. Style a bobbed red wig or red hair. Curl four or five half-inch sections of hair at the crown with a large-barrelled curling iron. Leave the curls exactly as they appear when removed from the iron. Tease the hair for fullness then apply hairspray generously.

4. Accentuate the arch of your eyebrows with eyebrow pencil. Line your lids in heavy black eyeliner.

5. Apply turquoise blue eyeshadow. If it looks too thick, it is just right. Finish the eyes with black mascara or false eyelashes.

6. Wear killer shoes and loud jewelry, as desired. Endora's shoes were typically not visible, so you can take artistic license here. Just keep in mind that Endora never wore anything that was practical or dull!

Tags: green chiffon, Alternatively your, clothing stores, discount clothing, discount clothing stores, purple dress

Make Running Shoes More Flexible

Flexible running shoes help maintain form.

Running shoes should be flexible to help absorb the shock of impact when the foot hits the ground. When running shoes are not flexible, the foot and leg will have to use extra muscle and force to run. Running shoes that are not flexible cause a runner to exert additional energy while trying to create a natural stride. However, when running shoes are flexible, the foot can follow a more natural stride. When purchasing running shoes, always look for shoes made to be naturally flexible. Before running in new shoes, there are ways to help break them in and add flexibility.

Instructions

1. Purchase the correct type of shoes for running. Running shoes are created to be flexible and to complement the natural stride of the foot when running. Do not purchase shoes that are not manufactured for running, such as walking shoes or cross-training shoes, as other shoe types are made to be less flexible than running shoes.

2. Wear new running shoes while performing low-impact, everyday activities for at least three days (off and on) to start breaking in the shoe and adding flexibility. Do not immediately run in the shoes without wearing them around the house or during simple activities first.

3. Slowly incorporate new shoes into your running routine. After breaking in new running shoes for a few days, do not immediately throw away your old shoes. Run in the new shoes once and then run in the old shoes the next time. Alternate between new and old running shoes for up to a week to help slowly break in the new shoes and gain flexibility in the soles.

4. Continuously alternate between running shoes. Alternate between two pairs of running shoes every week to maintain flexibility in the running shoes and to lessen breakdown and normal wear and tear on the shoes. By alternating between two pairs, the shoes will maintain premium flexibility while increasing longevity.

Tags: running shoes, running shoes, natural stride, between pairs, between running, between running shoes, flexible foot

Get Food Smells Out Of Chef'S Uniforms

Get food smells out of chef uniforms or other clothing by attacking the problem on multiple fronts. While fabric does absorb odors, the problem is also a result of food stains that are not completely removed from chef coats when laundered. Pre-treatment of food stains is the first step in getting the food smell out of machine-washable chef coats. Then launder properly and use common household chemicals to remove absorbed odors. Does this Spark an idea?

Instructions

1. Scrape gently with a butter knife--when the stain occurs--to remove the food material, and then blot the area with a clean paper towel. Rubbing the stain will make the problem worse. Launder stained chef coats quickly since stains are more difficult to remove after they have set for more than 24 hours.

2. Inspect chef coats before laundering, and pre-treat greasy food stains by working on them from the back side of the fabric to avoid pressing it more into the cloth. Use a waterless hand cleaner product, available at grocery stores, and sponge actively at the stain while working from the outside toward the center.

3. Remove greasy food stains by washing, according to garment directions, in warm water with a non-scented enzyme laundry detergent designed for greasy stains.

4. Repeat the wash--if stains persist--by allowing the washer to complete the spin cycle and then running the chef coat through the washer again with clear water and six caps of ammonia.

5. Eliminate food odors by drying the chef coat on the clothesline in bright sunlight for several hours to work on getting food smells out of fabric. Do not dry clothing in dryer if stains are still present, as high temperatures set stains.

6. Eradicate stubborn food odors by generously sprinkling chef coats with calcium carbonate crystals or activated charcoal, which are available at health food stores, or baking soda. Let the chef coats remain in an open container for up to four hours, and then shake out or launder.

Tags: chef coats, food stains, chef coat, food odors, getting food, greasy food, greasy food stains

Learn To Run A 10minute Mile

Motivation and dedication will help you achieve your running goal.

Working to run a full mile in 10 minutes will require dedication and effort. You do not need to be a natural athlete; however, you will need motivation to push yourself. You must build up your speed and endurance slowly, or else you risk injury. If you are already a runner, then you will need to pick up your speed just a bit to make the 10-minute mark. Running a 10-minute mile is very achievable and is the average time for most distance runners.

Instructions

1. Stretch your body before and after running. This will warm up your muscles and decrease the chance of your legs cramping while you run. If you are just beginning to run, your body will be sore for the first few weeks. The soreness will go away in time as you keep running, since your body will become used to the movement.

2. Don't force yourself to run a mile in under 10 minutes the first time. You need start slowly and build up your stamina. Begin running on a track, trail or treadmill. Run or jog at a speed you are comfortable with for 2 minutes. Rest by walking for 5 minutes. Repeat this 4 times, 5 days a week. Time yourself using a stop watch if you are outside or by watching the time on your treadmill.

3. Increase your running time by 1 minute the following week. This means you will run 3 minutes and walk 4. Continue increasing your running time and lessen your walking time weekly. Make sure you have one day of rest. Once you are able to run 10 minutes without stopping, focus on your speed.

4. Quicken your pace. Treadmills can be useful for this since you can set a 10-minute mile setting to feel how fast you need to run. Use that pace to run on the road. Incorporate 3-meter sprints into your workout to open your lung capacity and give you the endurance and speed you need to achieve your goal.

Tags: your body, your running, your speed, 10-minute mile, achieve your, body will, build your

Lose Weight On The Biggest Loser Diet

Lose Weight on the Biggest Loser Diet

The Biggest Loser Diet is a successful diet that was developed from the eating plans portrayed on the popular television reality show, "The Biggest Loser." The contestants on the show lost large amounts of weight and achieved long term weight loss by following the diet.

Instructions

1. Eat many whole foods. Whole foods are foods that have not been processed. Whole foods include whole grains, fruits and vegetables that have not been chemically modified.

2. Reduce your number of calories. The Biggest Loser Diet is a reduced calorie eating plan. The fewer calories you eat, the more weight you lose. However, you need to take in at least 1200 calories a day.

3. Eliminate foods that have trans fat. Trans fatty foods can ruin any diet and are found in junk foods and fast food menu options.

4. Decrease the number of foods that you eat that contain sugar and white flour. Foods with these ingredients also cause you to gain weight. Instead, consume lean protein, fruits and vegetables.

5. Opt for lower fat dairy options. Yogurts, cheese and milk should either be a low-fat or non-fat versions.

6. Drink low calorie beverages. You can have water, diet soda, diet iced teas and flavored waters while following the Biggest Loser Diet.

Tags: Biggest Loser, Biggest Loser Diet, Loser Diet, foods that, that have, foods that have

Keep A Log Book

A log book is a printed or written journal that accounts for a specific activity or set of activities. Pilots and other transportation professionals who travel for work use log books, as do professionals who travel on business and need to keep track of hours spent on specific tasks. This log book is usually the only proof that you have to receive payment for your efforts, so it must be meticulously maintained.

Instructions

1. Create a column for each of these categories: date and times, hours, activity or task description, expenditures, task members and comments. Some log books have these or similar columns or titles already printed.

2. List the date and time that the action was completed in the first column. Write the full date in shorthand (12/15/07) and the starting and ending times (10 a.m. to 2 p.m.). If the activity spanned two days, such as a flight that lasted from night to morning, write in the range of dates.

3. Calculate the number of hours that you spent working on the activity and place it in the next column.

4. Give a short, five- to ten-word description of the activity that was worked on or completed in the third column. An example would be "interviewed potential contractors."

5. Account for any items and services that you had to pay for out of pocket while completing each task in the "expenditures" column. Store your receipts in an envelope with your log book to submit this information for reimbursement.

6. Include the names of any other colleagues, workers, or individuals who worked on the task with you. This information will be valuable in case the other people can verify your work or need to be paid.

7. Write in additional comments regarding the completed task in the last column. Include relevant details that will help the supervisor or reviewer understand why the task was important and billable.

8. Make entries to your log book at the end of each day to assure that you are keeping accurate records. Separate your log book entries by month or quarter by skipping a few lines or starting on a new page.

9. Present your log book for review each week or month as required. Allow space for the reviewer to leave comments and initial the entries for approval.

Tags: your book, professionals travel

Make A Grass Tennis Court

Grass courts are easier on the body than asphalt or concrete courts.

As host to one of professional tennis' four Grand Slam tournaments and home to the All England Tennis Club, Wimbledon is possibly the world's most prestigious tennis facility. Adding to Wimbledon's prestige are the facility's signature grass tennis courts. Grass courts create an exciting brand of tennis, providing a faster surface to play on because the ball skids off the grass, keeping bounces low. A grass surface is also easier on the body, with less jarring of the ankles, knees and spine compared to courts with hard asphalt or concrete surfaces. If you have the space and are devoted to the maintenance program a grass tennis court demands, you can build one.

Instructions

1. Clear an area for the tennis court and make sure you have adequate space. Tennis court dimensions are 78 feet by 36 feet, but you will need at least 110 feet by 55 feet to give players room to run and retrieve balls. Regulation courts require at least 120 feet by 60 feet. Once you have the space staked out, use a tractor to remove debris and tree roots from the area. You also must clear away at least three inches of top soil to remove existing grass and plants.

2. Level the area and pack the soil with the tractor or a steam roller.

3. Dig a hole and install the net posts in the center of the planned court, 42 feet apart. Use quickset cement to secure the net posts in place. Smooth the surface out.

4. Add a rich soil layer to the top surface, leveling the court and covering the net post cement.

5. Spread rye grass seed over the surface. This is best done in the late winter and early spring to ensure a quality playing surface for the summer months. Rye grass is a durable grass used for the courts at Wimbledon.

6. Water the grass daily. Allow the grass to grow to 1/2 inch to 3/4 inch in length.

7. Fertilize the grass in the spring with a fertilizer containing nitrogen, phosphate and potash.

8. Mow the grass frequently, reducing the height no more than 1/8 inch at a any one mowing. The grass should be 1/2 inch high for general play, but is often as short as 1/5 inch for high-level competition.

9. Prepare the court for playing by measuring and painting the court lines. Use chalk paint and a line painting device to keep the lines straight and even. The court is 78 feet long and 36 feet wide. The service boxes extend from the center of the court 21 feet and are 13 1/2 feet wide. The singles line extends 4 1/2 feet in from the outside sideline, creating an alley on each side of the court for doubles play.

10. Install the net on the net posts. Make sure the center is 36 inches high with the net 39 inches high at the posts.

Tags: feet feet, court feet, asphalt concrete, easier body, feet wide, Grass courts, grass tennis

Invest In Stocks That Pay High Dividends

Many publicly listed companies share profits with shareholders by making dividend payments. Since dividends are tied to revenue, the most profitable firms are usually the ones that pay the biggest dividends. Companies do not have to pay dividends to shareholders and may stop issuing dividends at any time, but large, well-established firms tend to pay dividends more reliably than smaller, less-established firms.

Instructions

1. Write a list of major companies in different sectors of the economy that you are familiar with such as energy firms, communications companies and financial firms. If you invest in firms that you deal with regularly and are in the public eye, then you can more easily gauge your investment than if you invest in a little-known company that you have no dealings with.

2. Go to the website of the New York Stock Exchange and look for the companies on your list by selecting the NYSE and then entering the name of each firm into the search directory. You can find out the current cost of each firm's stock and click on the links to the company's own website to find out details about past dividend distributions. Using this information, find out which of the firms on your list have a track record of paying the highest dividends.

3. Set up a brokerage account either online at the website of a major investment firm or by making an in-person visit to a local bank or investment firm. Online accounts are known as discount brokerage accounts and do not include financial advice. If you set up an account with a local broker, you should discuss the stocks that you researched with the broker and ask the broker for recommendations of other stocks that pay high dividends.

4. Review your bank account to determine how much surplus cash you have after setting aside money to pay bills and cover other upcoming expenses. Write a check to your broker for the amount that you wish to spend on the stocks, or enter your bank account information into the website of the online broker so the broker can electronically transfer funds from your account.

5. Submit your purchase request by instructing your broker to spend a certain amount of money on the stocks that you wish to buy or by instructing your broker to buy a set number of stocks. Stock prices fluctuate constantly so you can put a cap on the price you are prepared to pay, in which case the broker will not process your order if the cost exceeds the cap. Tell the broker whether you want your dividends reinvested in new stock or mailed to you in the form of a check.

Tags: stocks that, your broker, bank account, broker broker, each firm, instructing your, instructing your broker

Make A Lowfat Diet Pizza

Just because you're attempting to maintain a healthy diet does not necessarily mean that pizza is off-limits. It does mean, however, that you'll need to make your own pizza--a less fattening version with plenty of taste to satiate your cravings using low-fat ingredients and plenty of fresh veggies. Instead of viewing pizza as an occasional indulgence, this recipe will allow you to enjoy your pizza while maintaining your diet. Add this to my Recipe Box.

Instructions

1. Mix together the flour, xanthan, yeast and salt in a large bowl and add 1 cup of water, honey and olive oil. The mixture should begin to form a soft, somewhat brittle dough.

2. Knead the dough on a cutting board or bowl and add the remaining ¼ cup of water to help keep the dough together. Preheat the oven to 425 F.

3. Continue kneading for about 3 to 5 minutes, then cover the bowl or flat surface with foil or plastic wrap. Allow the dough to sit for 10 minutes. Meanwhile, grease a 12-inch pizza pan with a light cooking spray and set aside.

4. Take the dough and flatten it into a flat circle, then lift and press the mixture into the pizza pan. Spread tomato sauce over the dough and the toppings of your choice, sprinkling the mozzarella over them.

5. Bake the pizza in the preheated oven for about 20 to 30 minutes, or until the cheese has melted and the crust is golden brown.

6. Remove the pizza and use a pizza knife to cut into triangular slices. Let cool for a minute or two before serving.

Tags: about minutes

Make A Champion Braid

Simple braiding techniques can be used to create your champion braid.

Champion braids are small pieces of felt that are braided to celebrate a championship. They can be made for various school events, such as winning a sports championship or for winning a scholastic event such as a spelling bee. You can buy them or make them on your own for your school. Making champion braids requires a basic understanding of braiding techniques, and you must also have a solid understanding of sewing techniques, such as sewing letters into felt.

Instructions

1. Cut three felt strands to about 2 to 3 feet long, using your scissors. Make sure the felt is the same color as your school colors. Place the three ends on top of each other on your cardboard. Push a tack through the felt and cardboard to hold it in place.

2. Lay your pieces of felt flat out on the board to straighten any kinks or tangles. Put your piece of cardboard on a flat surface, such as a table.

3. Pick up the right piece of felt and pull it over the middle piece of felt. Thread it between the middle and left pieces and pull it up tightly. Pull the left piece of felt over the middle and right in the same way.

4. Repeat step 3 until you have your braid as long as you want it. Pull the braids tightly to make sure they are secure. Cut the ends of the felt and tie them closed at the end with string.

5. Poke your safety pin through one end of the braid and close the pin. Attach the pin by opening it and pushing it through the cloth of the object to which you are attaching it. Close the pin to hold it in place.

Tags: piece felt, braiding techniques, hold place, over middle, pieces felt

Get Healthy Longer Nails

Long, healthy nails require a strict nail care regimen.

Fingernails grow an average of 1/8 of an inch each month. Poor diets, improper nail care, splitting, breaking and peeling of the nails can substantially slow down nail growth. Frequent manicures, too much hand-washing, exposure to harsh chemicals and humid environments can lead to other nail problems. Those who suffer from these sorts of issues, like frail or thin nails, may have a more difficult time growing their nails long. Many nail problems can be corrected through a change in nail care. Does this Spark an idea?

Instructions

1. Trim your nails straight across to prevent ingrown nails. Smooth out any rough edges on the tips of the nails with an emery board. File the nails in one direction, never in a back-and-forth motion.

2. Add 2,500 micrograms of B-complex vitamin biotin to your daily diet. Biotin taken over a period of time results in harder, stronger nails, according to the website BecomeGorgeous.com.

3. Rub petroleum jelly on the cuticles and skin surrounding the nails twice per day. Petroleum jelly, castor oil and olive oil are all effective in hydrating the nails.

4. Push back the cuticles at a 45-degree angle and never cut them. Cutting the cuticle can weaken the entire nail, increasing your risk of fungal infection.

5. Wear rubber gloves when doing the dishes or cleaning the house with chemicals. Gloves will prevent the nails from becoming damaged, which can stunt nail growth.

6. Add foods rich in zinc to your daily diet. Hard-boiled eggs, milk, peanuts, oysters and other zinc-rich foods promote healthy nails, according to the Daily Glow website.

7. Massage the surface of the nails and cuticles twice a day. Nail buffering boosts the blood supply to the nails and stimulates nail growth.

8. Avoid removing nail polish with nail polish removers containing formaldehyde or acetone. These harsh chemicals are extremely drying to the nails. Substitute your nail polish remover with an acetate-based remover.

9. Do not use your nails as tools, such as to open cans. Break habits that include picking, biting or chewing on your nails. Nails are fragile and are prone to breaking or weakening when not properly cared for.

10. Be consistent with your nail care. Nails will grow healthy and long when proper nail care is followed out on a daily basis. Make it a habit to keep your nails trimmed, filed and well-moisturized.

Tags: nail care, your nails, nail growth, nail polish, daily diet, harsh chemicals

Get Sunglasses From The Bottom Of A Pond

A dock is the perfect platform for sunglasses retrieval.

When your favorite sunglasses falls into a pond and sinks to the bottom, you have a couple options for removal. The way you retrieve the sunglasses from the bottom of the pond depends on the clarity of the water. Water with good visibility allows you to retrieve the sunglasses from the surface. Murky water requires entering the water and retrieving them below the surface. The temperature of the water and weather conditions should be your first concern when attempting a retrieval of sunken sunglasses. Some things just aren't worth risking your life for.

Instructions

Clear Water

1. Bend a hook at the end of a long piece of stiff wire with a pair of pliers.

2. Put on a Coast Guard-approved personal flotation device (PDF) and climb into a seaworthy vessel. Float the vessel out to the location. The way you float out will depend on the type of propulsion the vessel uses to move.

3. Lower the hook down to the sunglasses and catch them with the hook. Pull them to the surface.

Murky Water

4. Put on a wetsuit, a pair of swimming fins and a face mask.

5. Swim to where the sunglasses were lost.

6. Swim down to the bottom and look for the sunglasses. Resurface for air as often as needed. Keep searching until you find them.

Tags: retrieve sunglasses, retrieve sunglasses from, sunglasses from, surface Murky

Get Good Am Radio Reception In A Golf Cart

Install an AM antennae on the top of your golf cart for better reception.

Getting good AM radio reception in a golf cart can be a tall order, since golf carts are typically run on electric batteries, and AM radios suffer from interference issues from most things electric. That said, there are a few ways to improve the quality of the AM reception in your golf cart. The good news is that buying a new radio is the last resort, since a good radio is likely to have the same problems as a cheap one.

Instructions

1. Park the golf cart, when possible, away from buildings, trees, or other obstructions that may prevent the AM signal from reaching your radio. Even having your golf cart pointing in the wrong direction--such as north instead of south--can affect the reception, so test the best direction to have the golf cart parked in.

2. Wrap a copper wire completely around the radio. Stand the excess wire up so that it points upward. Turn the radio on and point it in various directions to determine the direction that gets the best reception. If this doesn't work, move on to the next step. If it is difficult to wrap the wire all the way around because the radio is installed in the dash, try just wrapping it around the face on the front of the radio.

3. Install an AM radio antennae on the top of the golf cart and connect it to the radio with the accompanying wires. To do this, you may have to remove the radio from the golf cart dash and plug in the antennae cord. As you go to buy the antennae, be sure to purchase a "directional" one that can be pointed in various directions to find the place with the best signal. An even better option is to buy a "tuneable" antennae to focus on the signal you want. These can be the most expensive, but often the only reliable option.

Tags: golf cart, your golf, your golf cart, various directions

Keep Fingers Warm In Sub Zero Temperatures

Keep your hands warm and your body heat in by preparing for the cold weather.

Whether you are stuck outside or choose to be outside in extreme cold, it is important to keep your extremities warm. Your fingers can freeze very quickly, causing frostbite which can sometimes result in the loss of the digits. Identify ways to protect yourself if you anticipate being in the cold, and be sure to become familiar with techniques to warm your fingers and hands if you are in an unexpected situation.

Instructions

1. Prepare for the cold if a trip is anticipated. Pack and wear appropriate hand gear to keep your hands and fingers warm. Gloves are practical for use in skiing or hiking in the snow, but mittens may be a better choice. Mittens allow the fingers to be close together, keeping the whole hand warm.

2. Purchase and use hand warmers inside your gloves or mittens. Hand warmers are small packages that emit heat when moved around. A chemical reaction within them causes them to heat up, and they can be stored inside gloves or mittens.

3. Warm your fingers with your own body heat. If you are stuck outside in extreme temperatures with no gloves or mittens, use your body heat to keep your fingers from freezing. Put your hands in your arm pits, groin or behind your knees. These are some of the warmest places on your body and they will help keep the frostbite away.

4. Keep your body warm. Even though it may be hard to do in the cold, it is important to keep your body moving. Walk at a steady pace, but don't work up a sweat; sweating may lead to hypothermia. It is ideal to keep the blood moving and circulating in your body, which will aid in warming your fingers.

5. Warm your fingers by a fire. If you are lucky enough to be able to start a fire while stranded, use the heat to warm your body. If your fingers are numb before you put them to the fire, use extreme caution not to cause burns on your skin. It is possible that frostbite has set in and you would not be able to feel that your skin is very hot and burning.

Tags: your body, your fingers, body heat, gloves mittens, keep your, warm your, your body heat

Make Fierce Deity Link Armor

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The Legend of Zelda: Majora's Mask" is an action adventure video game for the Nintendo 64 game console. In the game, players control Link, the franchise's titular hero, as he attempts to save Termina from the Skull Kid. To do this, he must collect masks and unlock their magical or supernatural powers. The most powerful of these masks is the Fierce Deity Mask which transforms Link into an almost indestructible armored deity. The mask can be traded for the other 20 masks that Link has obtained while completing the main game.

Instructions

1. Go to the top of the Clock Tower in Clock Town at midnight of the third night of the game's three-day cycle. Watch the cutscene, then equip the Ocarina to one of the C-buttons and play the "Oath to Order." Visit the song screen of the game menu if you need to be reminded of play the song. This will allow you to be transported onto the Moon for the final showdown.

2. Walk toward the large tree at the center of the field. There will be four lunar children running around, each wearing one of the main bosses' masks. Approach them one by one and talk to them by pressing "A." They will ask you to follow them through Mini Dungeons before asking you to donate some of the masks you have accumulated. Agree and hand over the masks by assigning them to the C-buttons.

3. Walk toward the tree again and you will see one lunar child sitting under the tree wearing a Skull Kid mask. Talk to him and hand over the remaining masks. In return, he will give you the Fierce Deity Mask which you can equip while battling main bosses.

Tags: Fierce Deity, Deity Mask, Deity Mask which, Fierce Deity Mask, hand over

Get Rims On San Andreas

"Grand Theft Auto: San Andreas" is an action game developed and released by Rockstar Games for the Sony Playstation 2 and Microsoft Xbox. You play as a low-level criminal who must race and fight his way to the top of the San Andreas crime scene. There are many ways to modify your vehicle in the game, including the addition of new wheels and rims. You need only visit one of the city's car modification shops to do this.

Instructions

1. Visit one of the three car modification shops in San Andreas. There is one in each major area of the city: Los Santos, San Fierro and Las Venturas. You will need to enter the modification shop with a four-wheeled car or truck; bikes or specialty vehicles, such as golf carts, cannot be customized.

2. Select the "Wheels" option in the modification menu. This menu will appear once you enter the modification shop with a car (or truck).

3. Select the wheels you want to add to your car, then choose to pay the amount required for the wheels. The new wheels, complete with new rims, will be added to your car.

Tags: enter modification, enter modification shop, modification shop, modification shop with, modification shops, shop with

Get Good Samaritan Achievement In "Halo 3 Odst"

In "Halo 3: ODST," you take on the role of a member of the Orbital Drop Shock Troopers, a group of toughened soldiers who must take down the Covenant at all costs. As you play, you unlock Xbox 360 Achievements, awards that add points to your GamerScore. One Achievement available to unlock is the "Good Samaritan" Achievement. Obtaining this Achievement boosts your GamerScore by 20 points. To unlock it, you need to refrain from using violence on some of the game's characters.

Instructions

1. Start the "Halo 3 ODST" game, and begin playing a Campaign game. The Achievement is only unlockable during the campaign.

2. Play the game until you reach the "Mombasa Streets" level. As you play, look for groups of small, floating aliens called "Engineers." The Engineers generally hover above your enemy, the Covenant.

3. Avoid killing any of the Engineers in the level, and if you are playing with someone else, tell them to do the same. If you kill the leader of the Covenant group on the ground, this causes the Engineers to explode, but this is still acceptable. You only have to avoid shooting and killing the Engineers yourself.

4. Continue playing until the level ends. Wait for the next level, "Data Hive," to start. If you didn't kill any Engineers, the "Good Samaritan" Achievement unlocks.

Tags: Good Samaritan, Good Samaritan Achievement, Samaritan Achievement, Halo ODST, killing Engineers, your GamerScore

Make Curry Sauce

A curry dish

Curries are a quick and easy way to add a little extra zip to your evening meal or to provide a dish with a little more flair while entertaining. This sauce works well whether you are making a vegetarian or meat dish. Once the basic sauce is made, experiment and enhance the meal with fresh herbs, such as mint or basil, or try using coconut or yogurt for added texture and taste. Add this to my Recipe Box.

Instructions

1. Heat the oil or butter in a thick-bottomed saute pan, being careful not to let it smoke.

2. Saute the onion until it starts to soften and turn brown.

3. Add ginger and garlic. If the pan is too dry, use a little water or broth to prevent burning.

4. Stir in the curry paste, blending well with other ingredients. Add tomatoes and water or broth and simmer for five minutes.

5. Combine your choice of fresh vegetables, meat or shellfish into the curry. Simmer together for 20 minutes. If the sauce seems too thick, add water or broth to the preferred consistency.

6. Garnish with fresh basil, cilantro or mint before serving.

Tags: water broth, with fresh