Lose Weight Running

Losing weight is a matter of physics--you must consume fewer calories than you exert. You can do this by eating less or by exercising more, or a combination of both. You can increase the number of calories your body uses by introducing a running regimen into your exercise plan.

Instructions

1. Talk to your doctor before you begin any weight loss program. She can help you select a reasonable weight goal and can provide you with reasonable meal plans or a referral to a nutritionist.

2. Maintain a healthy diet throughout your running program. You should eat the recommended daily allowance of protein, carbohydrates and fats plus all the vitamins and minerals your body needs to perform at its best. See the food pyramid at the MyPyramid.gov website.

3. Start to lose weight by increasing your activity level through running. Exercise of any kind consumes calories and raises your body's metabolic rate to help your body use calories in a more efficient way.

4. Rebalance your diet by looking at what combination of foods you are eating. As a runner, carbohydrates provide you with quick-burning fuel, while proteins and fats are slow-burning. Balance out the way these foods provide you with energy by eating carbohydrates in combination with small amounts of protein and fat, such as apple served with a small helping of peanut (or other nut) butter.

5. Stay hydrated. Drinking plenty of water is a credo among runners, but it is even more important for those who are trying to lose weight. Not only will drinking water prevent dehydration and heat exhaustion, but it may also keep your appetite at bay and help you to eat less.

6. Use a heart monitor to keep track of your heart rate. Though running long distances is the best way to burn fat and lose weight, you should also try to keep your heart rate in the aerobic zone, where fat and not muscle is being burned to produce energy.

7. Be realistic and play it safe. You should not try to lose more than 1 percent of your body weight each week. By taking it slow, you increase your likelihood of maintaining your weight loss for a longer period of time.

Tags: your body, provide with, also keep, also keep your, heart rate, keep your, lose weight

Increase Blood Circulation With Herbs

The blood is the main transportation system in the body, carrying nutrients to all the major organs and removing toxins. Good circulation is fundamental to good health, and poor circulation can cause dysfunction in the heart, liver, kidneys and other major organs of the body. You can help improve your circulation, and treat any symptoms of poor circulation you may already have, at home with herbs. Unlike prescription medications, herbs are safe, all-natural and inexpensive. But you should always consult your doctor before beginning a course of treatment.

Instructions

1. Ginkgo Biloba--Helps dilate blood vessels and thin the blood to improve circulation. Ginkgo is available in capsules, tablets, liquid extracts and dried leaves for making teas. Initial results can take 4 to 6 weeks, and positive effects will continue to expand following that period. Ginkgo is thought to be very safe with few adverse effects, but precaution should be taken when when taking Ginkgo with any other medication, herbal or pharmaceutical.

2. Cayenne Pepper--The most powerful of the circulation-enhancing herbs, cayenne stimulates heart function, strengthens arteries and increases blood flow, and it has even been suggested that it can stop heart attacks. The addition of cayenne pepper as a supplement should be gradual. Introduce a small amount in foods, or mix it with juice, gradually adding more as the body becomes accustomed.

3. Ginger--A powerful antioxidant that stimulates blood flow and heart function and reduces inflammation. Adverse effects are rare but may include mild heartburn and stomach upset. You should introduce ginger to the diet slowly to avoid any reactions, and the maximum daily dosage should not exceed 4 g.

4. Garlic--Helps the blood to remove toxins from the organs, helps in the treatment of hypertension and is effective in lowering the risk of heart disease. The dosage for an adult is 1 whole clove, or 2 to 4 g of minced garlic, per day; 200 mg of freeze-dried garlic in capsules should be taken, 2 tablets 3 times daily. Garlic is considered safe, with few adverse effects. Possible adverse effects include upset stomach, bloating and skin irritation from handling it raw. Garlic is a blood thinner, so it should not be taken by people who have clotting conditions or who are having surgery.

Tags: should taken, adverse effects, blood flow, heart function, major organs

Make Jillian Michaels' Detox Water

Make Jillian Michaels' Detox Water

This is a detox water recipe developed by fitness guru Jillian Michaels. It helps with digestion and detoxification, which are two important things for people who are trying to lose weight. I've doubled the original recipe so that you can use a one-gallon bottle of water. I also offer some variations. Add this to my Recipe Box.

Instructions

1. Start with a one-gallon bottle of water. Ideally you should use spring, mineral, or distilled water, but I just use tap.

2. Add 4 tablespoons of lemon juice

3. Add 2 tablespoons of pure cranberry juice. Be sure to get 100% juice, and not a juice blend, or a cocktail that is only 10% juice. You might need to go to a specialty store like Whole Foods to get it.

4. Add two dandelion root tea bags. You will probably only be able to find these at a specialty store like Whole Foods. This tea is quite bitter, and takes some getting used to. Because of its detoxing quality, it might wreak some havoc with your intestines while you are getting used to it. Any discomfort that you feel from it is simply your body detoxifying itself.

5. Note that your local supermarket might have a detox blend from Yogi Tea that you might prefer. I sometimes just use flavored green tea, which has excellent health benefits as well. Don't use any type of tea that you will be miserable with, or you won't drink the water. Here's To Good Health!

Tags: Jillian Michaels, bottle water, getting used, Jillian Michaels Detox, like Whole, like Whole Foods, Make Jillian

Host A Dinner Fundraiser

Thank guests for their donation with a delicious dinner.

A dinner fundraiser is an effective way to raise money for a worthy cause. Hosts are responsible for planning the dinner, attracting donors and executing the dinner on the day of the event. Turn your dinner into a successful, money-raising venture by including entertainment and activities that encourage your guests to donate. Work closely with the charity or cause, and include representatives from the charity at your dinner to rally support.

Instructions

1. Find a venue that can accommodate your dinner fundraiser. Look for a church hall or school gymnasium. These venues can accommodate a large group, and you can often use them for free if you're a member of the church or have kids at the school. Once you find your venue, set a date for your dinner fundraiser.

2. Attract volunteers. Volunteers are the key to making your fundraiser run successfully. Put ads in the local newspaper, school newsletter and church bulletin seeking volunteers. Meet with them before the dinner fundraiser, and tell them exactly what they will be doing. A pre-fundraiser meeting will eliminate any confusion on the day of the event.

3. Recruit businesses to donate items. Raise money by selling table naming rights to businesses, who can in-turn include marketing materials on the table they purchase. Ask a local restaurant to donate food and a bakery to provide desserts. Offer the businesses something in exchange for their generosity, like free advertising or an acknowledgment in the fundraiser program.

4. Advertise for the event. You need to attract donors to your dinner fundraiser to raise money. If guests can attend by invitation only, then send out your invites at least one month in advance. However, you can potentially raise more money if you open the dinner fundraiser to the public and sell tickets for admission. In this case, publicize your event in the local media and on community bulletin boards.

5. Set up fundraising activities. Ticket sales can go toward your fundraising goal, but schedule some activities during the dinner that raise more money. Raffle off items donated by local businesses or hold a silent auction to raise more funds.

6. Decorate for the fundraiser on the day of the event. Thank guests for coming by turning your space into a welcoming environment. Drape tables with linens and top them with floral centerpieces. Hang pictures of the charity you're supporting around the room, and provide literature about your cause on tables. Guests will appreciate the extra effort.

7. Serve as the emcee of the dinner fundraiser. The host should make sure that guests are enjoying themselves. Thank them for coming, make sure dinner comes out on time and run any fundraising activities like the raffle. Talk to guests about the charity to encourage them to donate as well.

Tags: your dinner, dinner fundraiser, dinner fundraiser, raise more, your dinner fundraiser, fundraising activities, make sure

Give A Sports Award Speech

Preparation is key in giving a speech.

Giving and receiving awards can be exciting for those involved, and in many athletic organizations sports awards ceremonies are held annually. It's typical that someone presenting an award to someone else will make a speech recognizing the recipient's achievements and noting why that person is receiving the award. Giving a good speech takes preparation but can definitely add to the occasion and also make the recipient appreciative of the time you took to write it.

Instructions

1. Know the recipient. If you know the person beforehand, you might already know what subjects to avoid and what topics are safe. You might also know if he would prefer a comical speech or something more heartfelt. However, if you don't know the person you are presenting the award to, find out in advance enough about the person to write a speech that would be appropriate. Find out facts about the person that will make the speech entertaining without embarrassing him.

2. Greet the audience. Start by introducing yourself and briefly explain the award, the significance of it and why it is being awarded at that time. List the recipient's athletic achievements, including positive facts and any contributions he has made to his team or organization. Include a brief story about the person that would be relevant to the ceremony. Make it personal to engage the audience.

3. Keep it brief. People can get impatient when waiting to find out who the recipient is, and if they already know who it is, they can get bored with a long speech. The focus has to stay on the award, the recipient and his accomplishments. Preparing will allow you to time yourself and keep the speech at a reasonable length of time. Be energetic. Your excitement in presenting the award will be contagious and make the recipient feel good.

Tags: about person, presenting award, about person that, already know, know person, make recipient, make speech

Get A Street Performer Permit

Street performances are an exciting part of city life, and choosing to become a street performer could be your ticket to fame. Many famous artists got their start as buskers, an industry term for street performers, and you can too. You need just two things: an act and a street performer permit.

Instructions

1. Check the local government website of the area you plan to perform in. Often, these sites have information on the cost and limitations of a street performer permit. They also will list contact information.

2. Stop by city hall. In most cases an application must be filled out and sometimes photo identification or a picture is required. If there is a license fee, you will have to pay it at this time.

3. Check if there are restrictions on your type of performance. Applying to play something like bagpipes could mean that you have to audition. Several cities have made auditions mandatory after disastrous performances, so be prepared to demonstrate your skill if necessary.

4. Ask if there are any banned materials or materials that require special reviews or approval. If you are using any potentially dangerous substances in your act, you might have to schedule a safety review with the city. Note that this could delay the issue of your permit.

5. Make sure all minors are properly regulated. Entertainers under 18 may be required to obtain a child performer permit. There are special conditions associated with child performer permits in most cities. Authorities may require you to start a trust account and the student to maintain good grades.

6. Don't lose it. After you've received your street performer permit, make sure you keep it. Don't block traffic or pedestrians, keep your permit visible at all times when performing and comply with all city regulations to ensure that you can continue to perform.

Tags: performer permit, child performer, street performer, street performer, street performer permit, with city, your permit

Keep An Exercise Log

An exercise log with regular entries can serve as a very useful tool in a fitness program. It will help you to set and keep track of realistic fitness goals.

Instructions

1. Use a blank piece of lined paper or download an exercise log from the Internet by searching the terms "exercise log" or "workout journal." You can find these for free, and they look different and have different entries. Find the one that appeals most to you.

2. Choose or make an exercise log that has at least the following columns: date, type of exercise, time spent exercising, intensity of exercise, notes.

3. Write the date in the first column of your exercise log. Check your exercise log to make sure you're working out at least four times per week. If you're not, then gradually work your way up to that.

4. Write the type of exercise next. This is where you indicate whether you lifted weights, walked in the neighborhood, did cardio on the elliptical machine or otherwise. If you choose a type of exercise you like, then you'll stick to it longer. Feel free to explore new activities and write them on your log. After some weeks or months have passed, go back and look at the types of exercises you did and see which ones you stuck with and which ones you dropped. Ask yourself what you liked about the ones you stuck with, and find other activities with the same characteristics.

5. Log the time you spent on your exercise. Write this down in minutes instead of hours because it's more likely that you won't be doing most activities for longer than 1 hour.

6. Log the intensity of your exercise. Simply write down if the exercise was easy, moderate or vigorous. If you can carry on a conversation while doing the exercise, then it's moderate. If you can't talk while you're doing the exercise, then it's vigorous.

7. Keep details about your exercise in the notes section of your log. This is where you can write anything you'll want to remember later such as the speed at which you walked on the treadmill or the settings you used on a weight machine.

Tags: your exercise, type exercise, doing exercise, doing exercise then, exercise notes, exercise then

Get A Cruise Line Job

Working for a cruise line is an interesting way to see the world.

There are more than 300 types of jobs on cruise ships, according to Cruise Page. These jobs offer the opportunity to travel the world, see sights and earn a steady paycheck. To get a job on a cruise line, you have to do research on positions available and then highlight your qualifications during the application and interview process. Students, retirees and people who want to change their career usually apply for cruise jobs.

Instructions

1. Research the cruise lines. Look at the websites of the major cruise lines to see whether they are hiring. Cruise lines with new ships will be in search of new staff members. The types of programs offered on a certain ship will define whether you are qualified, according to Cruise Page. For example, a cruise ship that offers a spa, salon and fitness center will hire massage therapists, hairstylists and fitness instructors.

2. Compare your qualifications against the open positions. Ask yourself if your experiences lend themselves to the required responsibilities of a position. You may need to gain additional skills or certifications before a cruise line will hire you. Knowing a foreign language, being certified in CPR and having experience as a lifeguard could help you get hired.

3. Send in your resume. Target your cover letter and resume toward a specific job. Highlight how your experience and skills will translate to success aboard a cruise ship. Do not just list what you have accomplished but how it relates to working for a cruise line. Your cover letter and resume should show exactly what you can contribute to a passenger's experience while on the ship.

Tags: cruise line, according Cruise, according Cruise Page, cover letter, cover letter resume, cruise lines

Get Rid Of A Charlie Horse Or Cramp

A charley horse can stop your run short.

A charley horse is the common term for leg cramps that occur spontaneously either during activity or at night. Like any cramp, a charley horse is a sudden, involuntary muscular contraction that causes pain and tightness. The charley horse can occur in your calf, hamstring, groin or even in your toes. The exact cause of these cramps is unknown but it is suggested that dehydration, electrolyte imbalance or tight muscles are at the root. Fortunately, there are treatment options for charley horse cramps.

Instructions

1. Stop moving once the charley horse hits. Stand with your feet flat on the ground.

2. Lift your toes up gently to stretch the backs of your legs. Reach your hands up to the sky to increase the stretch.

3. Sit down on the ground and wrap your hands tightly around the painful area. Press the heels of your hands into the knot and gently massage the area using small, circular motions.

4. Knead the cramping area gently until the pain releases. Move gently and ease up if the pain becomes too intense.

5. Apply a gel ice pack to the cramping area. Hold in place for at least five minutes.

6. Sip on a sports drink to alleviate dehydration and replace lost electrolytes. You may be low in potassium, sodium or calcium levels so replenish those minerals quickly by drinking an electrolyte drink.

Tags: charley horse, your hands, cramping area, your toes

Locate A Pinched Nerve

A pinched nerve is a nerve that has been damaged due to compression by surrounding tissues, such as cartilage or bone. The pressure causes the signal being sent along the nerve to be disrupted. It is often the result of another medical condition, such as a herniated disc in the lower spine. To locate a pinched nerve, you first must identify the signs.

Instructions

1. Recognize your symptoms to determine where you might have developed a pinched nerve. A pinched nerve can occur anywhere in the body. Common symptoms are radiating pain, tingling, numbness and muscle weakness around the nerve, according to the National Institute of Neurological Disorders and Stroke. It is common to feel the symptoms down the path of the nerve.

• According to Dr. Jason C. Eck, if it is in the neck, you will usually feel pain, neck stiffness and pain radiating down your arm.

• A pinched nerve in the lower back causes pain and stiffness in your back as well as down the back of your leg.

• If it is your wrist or hand, it often will cause pain and weakness in your index finger, middle finger and thumb.

• If it is in the elbow, your forearm will be affected, along with the ring finger and pinkie.

2. Consider other known medical conditions. You may be able to locate the nerve that is being compressed. For example, a pinched nerve in the wrist can be caused by carpel tunnel syndrome, which many workers get from repetitive activities such as typing.

3. Visit your doctor. Answer his questions, such as: What are your symptoms? What positions make the symptoms worse? Where do you feel the symptoms? Let him know about your other medical conditions so he can assess the problem.

4. Do a physical exam. Your doctor will test the strength of your muscles in the affected area as well as sensation.

5. Have X-rays. If your pinched nerve is suspected near the spine, an X-ray can show an injury or find arthritis. Other tests, such as an MRI, may be necessary in more severe cases. The imaging study could show more details and determine if there is nerve damage in the affected area.

Tags: pinched nerve, affected area, feel symptoms, medical conditions, nerve that, your pinched, your pinched nerve

Get A Job As A River Barge Deckhand

River barge deckhands keep the shipping industry running smoothly.

Life as a barge deckhand has its difficulties. The river barge shipping industry is a lucrative business, as deckhands can make up to $150 a day, and once they have passed training and certification to become a tanker man, the salary increases. Adjusting to life on the river is difficult for people with families. Long hours and lack of communication puts stress on many relationships. The pay is good for those who can handle the job and do not mind the long hours and hard work.

Instructions

1. Learn all you can about the river barge industry and the company you would like to work with. Having a little knowledge about the industry will help when it comes time to interview. In most cases, barge deckhands are not required to have prior experience because you will have a mate to teach you everything you will need to know.

2. Get in good shape. A position as a barge deckhand is a physically demanding job and an applicant needs to be in good shape and able to lift, bend, and stand throughout his shift.

3. Apply online for one of the employment opportunities listed below in the resource sections. Fill out your application and submit it for approval. You will be contacted with further instructions and scheduled for an interview.

4. Put your best foot forward with the interviewer. If you have no previous work experience, be honest with the interviewer, but point out any facts that will help you qualify for the position. Knowing something about the job, working on fishing boats, or time spent in the Navy will all look good on your resume. The hiring company just wants to be sure that you really want the job and will not quit after realizing it is not what you expected.

Tags: barge deckhand, barge deckhands, good shape, shipping industry, will help, with interviewer

Lose 10 Pounds In 60 Days

Losing 10 pounds in 60 days is a healthy level of weight loss. Most physicians and dietitians recommend losing around 1 or 2 pounds a week to create sustainable, healthy habits that will carry over in the long term, and losing 10 pounds in 60 days is right in this range, at a little over a pound a week. While the broad concepts of weight loss at this rate are to simply eat less and exercise more to create a calorie deficit, there are certain, more specific steps you can take to increase the likelihood of your success.

Instructions

1. Eat three to four servings of vegetables per day. These contain important nutrients and complex carbohydrates that your body can efficiently use as fuel without storing much as fat.

2. Eat whole grain bread, rice and pasta instead of white varieties. These are also sources of complex carbohydrates, and are not metabolized as fat as quickly as simple carbohydrates. Aim for around six servings a day.

3. Eat lean meat with every meal, or substitute your meat with other sources of protein such as beans and lentils. Meat tends to be very calorie-dense, with some exceptions such as skinless chicken breast and steak with the fat trimmed off.

4. Interval train on a regular basis (every two days or so). This is a short-term, high-intensity exercise of around 20 minutes, running on a treadmill or outside, for example. You can also interval train on bikes or elliptical equipment. To make the 20 minutes worth it, you should work as hard as you can for around 30 seconds, then slow down for a minute or two, then repeat. The more fit you are, the shorter your slow intervals should be, until you are eventually working for 30 seconds and resting for 30 seconds.

5. Speak to a personal trainer about a strength-training program. These are weightlifting programs that use multi-joint exercises, which build muscle and speed up your metabolism to make you burn calories more efficiently and store less as fat.

Tags: complex carbohydrates, meat with, pounds days, weight loss

Get Hair Like Hayley Williams

Hayley Williams, the lead singer from Paramore, has become a fashion icon for teenagers and young adults. In every picture she flaunts her fiery red hair and punk-rock style. If you want to incorporate the look into your style, you can learn style your hair like Hayley Williams. Does this Spark an idea?

Instructions

1. Grow out or cut your hair to lay slightly past your collar bone. Give yourself choppy side-swept bangs that hang in chunks at your eyebrows and just below your eyes.

2. Bleach your hair using a bleaching kit from Manic Panic or by visiting your local stylist. If your hair is very dark to start with you may need professional bleaching to keep your hair healthy. Wait a few days before dying again and leave your hair unwashed during that time.

3. Divide your hair into three sections, which are going to contain your three colors: blond, yellow and red-orange. Section the top strands, grabbing random pieces to keep the colors random, twist the bundle and pin it up. Do the same to the under layer, which stays bleached, leaving the middle layer free.

4. Use Manic Panic Electric Sunshine on the middle layer to create the Hayley Williams fire look. Place a piece of foil under each two-inch strand Paint the strand with dye cream and fold the foil over itself to seal and cover the hair. Repeat until all yellow sections are finished.

5. Dye the top layer with Manic Panic Wildfire or Electric Lava, using the same foil technique. Make sure to saturate the hair so it doesn't dry out. Place a shower cap over your head to accelerate the color process and follow the directions for time limits.

6. Wash out each color separately while covering the other color to prevent "bleeding." Some color strands may blend together but the colors are similar so you may not notice.

7. Blow dry and straighten your hair like Hayley Williams to complete the look. Touch up the hair color as needed and personalize the look with your own style.

Tags: your hair, Hayley Williams, Manic Panic, hair like, like Hayley, like Hayley Williams

Flatten Your Stomach In 30 Days

Do cardio because sit-ups strengthen the stomach muscles but don't help you lose fat.

Flattening your stomach in 30 days can be achieved with the right improvement of your diet and exercise. According to criticalbench.com, cardiovascular exercise is essential for fat loss. Some types of cardio include jogging, swimming, running, hiking, boxing, yoga and aerobics. Consistently follow a plan for 30 days, and you should notice a difference.

Instructions

1. Eat meals that are high in vitamins, and avoid fried and fatty foods and too many carbohydrates. According to Flattenstomachnow.com, you need a diet that is filled with nutrients. When you consume foods that do not have enough nutrients, your body becomes weak and you will crave food even after you just ate.

Foods with nutrients include plenty of vegetables, fruits, beans, grains and raw nuts. Avoid high-fat meats like pork and beef. Only eat enough to where you feel content. If you feel like your stomach is going to burst, that is too much food consumption. Sticking to healthy foods and exercising regularly will result in a flatter stomach.

2. Step in the shallow end of a pool so the water is level with your bellybutton. Spread your feet apart as much as you can, and jump as high as you can. Scoop the water by pressing your hand down into the pool and using your palm to bring the scoop back up. According to mystomachexercises.com, this method is called the jump and dig, and it works the upper and lower body.

3. Put on your exercise shoes, place an exercise step in front of you and step up and down. Step at a slow pace to warm up, then pick up the speed. Stretch your arms up into the air as you step up to work them as well, and go for at least 30 minutes. Drink sips of water between stepping. Stepping will work the upper and lower stomach as well as your legs.

4. Place a yoga or exercise mat on the floor, stand with feet shoulder width apart and take a deep breath. Lift your left arm in the air, and lean to the right side. Lean right as far as you can to stretch the side of the stomach. Repeat on the left side while lifting your right arm.

Stand straight, pull your foot up to your thigh and hold it. The ball of your foot should be facing the inner thigh and sit comfortably. Stretch your arms into the air, and hold this position for at least one minute. Hold the position for five or more minutes if you are more advanced. Tighten the stomach as you stretch up. This will stretch and strengthen the stomach muscles.

5. Put on your exercise shoes. Widen your stance, and squat as low as you can. Bend your arms at the elbow, and put your hands up aligned with your face. Twist your body to the left and right, and go for 10 minutes. Take a drink of water if needed between the workout.

Stand straight, and put your fists up in a boxing stance. Tighten your stomach and kick with alternating legs for 10 minutes.

Stand straight, and lean your hip to the left side. Kick sideways with your right leg, then lean right and kick with your left leg, alternating for 10 minutes. These exercises work the stomach muscles as well your legs and back.

6. Place an exercise mat down if you have one. Lie on your back and place your hands behind your head. Put your knees up and raise your body as far as you can. Tighten your stomach and repeat.

Lie on your back and lift you feet off the ground. Pull your knees up to your face while you lift your upper body. This type of sit-up will work out the lower part of the stomach. Repeat the same method except when you come up twist your stomach to one side. Repeat for a count of thirty or if you are advanced work-out for five minutes. These exercises will strengthen the stomach.

Tags: with your, Stand straight, stomach muscles, strengthen stomach, your arms

Make A Rain Poncho For Hiking And Backpacking

There is nothing worse than getting doused by an unexpected rain shower. Whether your vehicle breaks down unexpectedly or you are out on the hiking and backpacking trails when rain strikes, having an emergency poncho on hand can help you stay comfortable and even save your life by defending against hypothermia. There is no need to pay for an expensive ready-packed poncho that may flap around and get you wet instead of protecting against the rain. You can make your own emergency poncho, which packs down smaller than anything you would buy in a store and is completely waterproof, with nothing more than a large plastic garbage bag and some scissors.

Instructions

1. Open the garbage bag completely, then lay it out flat. Smooth out any wrinkles.

2. Fold the bag once lengthwise, so that the two bottom corners and the two top corners come together. Carefully crease the bag so that the fold running down the middle of the bag is tidy and even.

3. Trim the folded corner off the bottom side of the bag, so that when you unfold it there will be a hole in the center bottom of the bag. How much of the corner you trim off depends on the size of your head. Start with cutting off about 3 inches of the bag, then expand as necessary once you try the bag on.

4. Unfold the bag and lay it flat again, with the hole you made facing up.

5. Make two vertical slits, one in each side seam of the bag. Each slit should measure about 6 inches long. These are the arm holes.

6. Try your poncho on and expand the size of the arm or head holes if necessary. Make sure that you are wearing your typical outdoor gear when you try it on, because that is what you are likely to have on when the poncho needs to go on in a hurry.

7. Slit up the sides of the poncho from its bottom--which used to be the top of the garbage bag--if necessary, to make moving easier. Tall people may not need to do this, but shorter people probably will. You can also trim away several inches from the bottom of the bag if you would like it to be shorter.

8. Fold your poncho up and tuck it in your vehicle's glove box or in your day pack so that it is always available when you need it.

Tags: about inches, emergency poncho, your poncho, your vehicle

Improve Power In Your Singing Voice

Many people have great control over their voice, but cannot project their voice to be heard in the back of a room. A mousy voice with great control is still a mousy voice. Read on for an exercise that will help you to build your stamina, control breathing and project your voice louder.

Instructions

1. Lie down on a flat surface and begin to breathe deep from the abdomen. This will help to enlarge the lungs for the time you will be practicing. Do the deep breathing for about two minutes.

2. Begin to sing the scales you are comfortable within your range. Slowly begin to push from the abdomen, exhaling the air in a harsher motion than normal. Breathing deeply on your back forces you to push harder from the abdomen, where the air should naturally come from when singing. If you find that this is not easy, it is not supposed to be. Continue to do this for 5 minutes.

3. Take a short break and drink a small amount of water that has lemon mixed in. This will keep your throat from becoming raw or irritated during this exercise.

4. Repeat the initial step of lying down and singing the scales for your range. Begin to push harder from the abdomen. If you are unable to do this, lie on your stomach and try to start from there. This will be harder, but it will again force you to exhale harder from the abdomen.

5. Do this exercise every day for a week. This will slowly build up your stamina because you are holding each breath longer, and will also build your volume up. The harder you push the air out of your abdomen, the louder your voice will get.

Tags: from abdomen, This will, build your, harder from, harder from abdomen, build your stamina, great control

Locate A 5k Race

Stay hydrated during a 5K race.

Running a 5K -- 3.1-mile -- race is a winning idea for beginning and advanced runners alike. Locating a 5K race is a simple proposition. Newspapers, magazines, running club newsletters and websites are good places to start. Determine the event you intend to run, and train accordingly. Set a date far enough into the future -- approximately eight weeks -- to get into condition. Run with friends and family to maximize the enjoyment and satisfaction of crossing that finish line.

Instructions

1. Examine local and metropolitan-area newspapers for race advertisements and notices. Pay particular attention to the sports section to locate ads. Read running magazines to look for statewide, national and/or privately sponsored events.

2. Contact corporations and/or non-profit organizations and ask about fundraising or awareness races. Call or email United Way or Legg Mason representatives, for example, to inquire about the annual Baltimore 5K Marathon.

3. Go online. Visit the Runner's World or similar websites with race-listing databases. Type in "Race Finder" into the search text box on the main menu bar. Click the "Enter" icon. Follow prefabricated tabs to find a 5K race. Enter the location where you are looking for a race. Click on "5K" in the race distance column. Enter the race type, event size and date range that interests you. Click "Find Races" to scroll through listings.

Tags:

Identify A Boy Or A Girl In Pregnancy

Your skin could tell you whether it's a boy or girl.

While a sonogram is accurate in determining the sex of a baby, you may want to find out if you're having a boy or girl before you get this test. There are several ways to determine whether you're carrying a boy or a girl that don't require a machine. While some of the methods are folklore, and may not be accurate, it's fun to try to determine the sex of your baby.

Instructions

1. Count the baby's heartbeat. If you don't have a baby heart monitor, ask your obstetrician what number she recorded at your last visit. Beats under 140 per minute indicate a boy. A higher heartbeat indicates a girl.

2. Look in the mirror. If your hair appears dull and your skin isn't clear, you may be carrying a girl. If your skin is radiant and your hair is shiny, you're probably carrying a boy.

3. Pay attention to your cravings. If you crave salty and sour foods, expect a boy. If you crave sweets, it may be a girl.

4. Notice when you get nauseous. If it's within the first 12 weeks, it's a girl. If you get sick later in the pregnancy, you're probably carrying a boy.

5. Look at the way you're carrying the baby. If your belly is high and wide, it's a girl. If your stomach is low and round, it's probably a boy.

6. Observe the movement in the womb. Boys tend to be more active in the womb than girls. Girls tend to move less, or less intensely, than boys.

Tags: carrying girl, girl your, probably carrying, your hair, your skin

Have A Flat Belly In A Week

Losing weight doesn't have to seem like an overwhelming task. Perhaps you have a wedding to attend, or you want to increase your sex appeal for a romantic getaway. No matter your motivation, it takes a high degree of discipline and a healthy dose of determination in order to get a flat belly in a week. Not only will you need to burn calories via exercise, you'll have to closely monitor your caloric intake as well.

Instructions

1. Change your diet immediately. If you haven't done so already, eliminate sugar, foods that contain saturated fat, soda and fried food of any kind from your diet. Eat foods that are high in protein like almonds. Foods high in protein are helpful in terms of burning fat.

2. Consume more fruits and vegetables. Add dark green vegetables like broccoli and kale to your diet. If possible, try consuming your vegetables raw for maximum benefit. Cooking your vegetables leads to a loss of nutrients.

If you choose to eat meat, dine on lean cuts. Chicken breast and fish are leaner and contain less fat than other kinds of meat. In addition, potatoes, white rice and other foods that are high in carbohydrates should be avoided at all costs.

Eat more. You should ideally eat five or six small meals, rather than two or three big meals. Eating smaller portions more often will increase your metabolism thereby allowing you to burn calories faster.

3. Incorporate an aerobic routine into your schedule. Aerobic exercise is one of the best ways to help improve stamina, while sculpting your body at the same time. Remember, before undertaking exercise of any type you must stretch for at least 10 minutes prior to starting your workout.

Running, swimming, walking and cycling are examples of aerobic exercise. In some instances, it may be more convenient to pop a Tae Bo, Pilates or other workout DVD into your DVD player. If you want to flatten your belly in a week, it's a good idea to do at least 30 minutes of cardiovascular exercise, for a minimum of three days out of the week.

4. Add a weight training regimen to your workout. Weight training allows your body to burn calories faster, and add muscle to your frame. Add crunches to your routine to help tone your mid section.

You should alternate days between your aerobic and weight training routine. Do exercises that target your abdominal region, such as leg lifts and side crunches. Be careful not to overexert yourself. Limit yourself to three sets of eight to 12 reps of each exercise.

5. Drink plenty of water. Its extremely important that you keep your body properly hydrated. You should drink a bare minimum of eight glasses of water each day. Properly hydrating your body is an excellent way to boost your metabolism.

Tags: your body, burn calories, foods that, your diet, belly week, burn calories faster, calories faster

Lose Weight With A Six Week Program

Trying to lose weight through starvation does not provide success in the long run. It not only lowers your metabolic rate and makes you feel tired, but the pounds return eventually. Following a sensible diet paired with a proper workout plan for a minimum of six weeks ensures good health and a slimmer waist.

Instructions

Healthy Diet

1. Start your day with a healthy breakfast that is rich in fiber and protein. Have steel-cut oats, egg white omelets and whole wheat bread with fruit juice. This breakfast keeps your blood sugar from fluctuating during the day making you less hungry.

2. Have soup and salad for lunch with chopped vegetables, mixed greens and four ounces of chicken breast, salmon or turkey. Use balsamic vinegar and olive oil for dressing.

3. Eat more of fruits and vegetables during the day to detoxify your system. Make a bowl of cut fruit, chopped walnuts and almonds mixed with low-fat yogurt for an evening snack.

4. Sautee your vegetables in canola or olive oil. Add chopped garlic and herbs like sage, rosemary, thyme and dill for flavor.

5. Grab a handful of nuts such as walnuts, pistachios, hazelnuts and almonds. This protein-rich diet creates a feeling of fullness and keeps hunger at bay.

Proper Exercise

6. Focus on the size of your waist more than that actual weight. Use a tape measure to find your waist circumference at your belly button. The ideal waist size for women is 32? inches or less and not more than 35 inches.

7. Include a cardiovascular workout such as running, brisk walking or stair climbing for at least thirty minutes, three times a week. Start with easy walking for five minutes to warm up and loosen your muscles. Keep your heart rate elevated to burn calories.

8. Do weight training to tone muscles. Use a 5 to 10 lb. dumbbell to do arm curls, chest presses and lunges for 8 counts each. Repeat for three sets.

Tags: more than, your waist

Make A Runner'S Id Tag

Runners who train alone in secluded areas should wear an ID tag with vital information.

Whether on a trail or in the streets, outdoor running presents a variety of dangers. Erratic drivers, existing health factors and possible injuries all pose risks for a runner. For these reasons, it is imperative that you carry an identification tag when running. An identification tag gives medical personnel vital information if you should require attention for an injury. Making your own runner's ID tag is a relatively easy process, but the benefits are immense.

Instructions

1. Cut a piece of an index card or construction paper to about the size of a credit card. Cut a smaller piece of paper to make an ID tag to attach to your shoe.

2. Write your name, phone number and the information for at lease one emergency contact on the card. If you have room, include your address, blood type, prescriptions used, allergies and any pre-existing medical conditions. This information is critical for physicians if you should encounter a serious injury during your run.

3. Laminate the card. If you do not have a lamination machine, many copy stores or libraries offer lamination services.

4. Punch a hole in the top of your laminated ID tag. Attach the ID to a lanyard or thread a string through the hole and tie a knot to wear the tag around your neck. Attach the tag to your shoe by threading your shoe lace through the the hole so that it fastens firmly. If you carry a small pack or pouch when you run, the hole and string are unnecessary.

Tags: your shoe, card have, through hole, vital information

Get An Adrenaline Rush

Get an Adrenaline Rush

Just reading this will inspire the risk taker to enjoy some of the activities that produce an adrenaline rush. Perhaps you have already experienced some of the ways to get an Adrenaline rush so you can evaluate what personally thrilled you.

Instructions

1. The adrenaline rush for everyone is so varied that this will only touch on some of the activities that create that euphoric feeling. The first idea that comes to my mind is having a baby. No, not just for the mothers, but the breathlessness that the father also is a big part of in the birth of a newborn baby. Waiting for the pregnancy term to be complete so the little, dependent one is in the arms of its parents is a huge adrenaline rush.

2. For the brave and extreme sport lovers the actual jumping out of a plane hundreds of feet in the air, creates that adrenaline rush that lasts forever. Sky diving is not only an activity for the fun, but my daughter went sky diving to satisfy a goal she set. The event proved her strength to overcome fear and other personal thoughts were mingled in that dive too.

3. While we are still in the air, let's not drift far from the thrill of flying a plane as a pilot. Much planning is done prior to a solo, so we probably can only imagine the adrenaline rush for that person when "THE" day arrives and they take off into the wild blue yonder by themselves. Those of you who have successfully completed that feat might explain the surge of all sorts of feelings that my words don't explain.

4. Just the mere writing of the word ski conjures up a huge surge of adrenaline for me. Two planks are under foot, two poles in the hands and a mountain side is dipping beneath the skier. Weaving in among trees and jumping off snow covered ghost like pillars can only be owned by a skillful and risk taking person who loves that adrenaline rush they always get from that sport.

5. More people can relate to this next area of excitement. Accomplishing a well written book, an exquisitely composed poem, fantastic grade point average, making someone proud of you for any reason, seeing a person you have wanted to see for sometime are a few adrenaline rush producing activities. Realizing someone loves you or that you love them and the list is endless for the adrenaline rushes these delightful events can create. See I knew you would relate to these, didn't I?

Tags: adrenaline rush, activities that, adrenaline rush that, loves that, rush that, some activities

Focus While Playing Pool

Being able to focus during a pool game is the key to winning.

Your ability to focus while playing pool can mean the difference between getting a game-winning double bank shot and accidentally sinking the cue ball in the corner pocket. As a sport, pool, also called billiards, involves an intricate blend of mental focus and physical coordination. Whether you shoot pool competitively, for relaxation at your local bar or just for the sheer joy of playing the table, knowing focus before you rack up the balls for a pool game can sharpen your shooting skills and help you sink the balls like a veteran billiards player.

Instructions

1. Relax before beginning the pool game. Wear comfortable clothing and shoes that fit well and make you feel confident. Eat a light meal 30 to 60 minutes before the beginning of the pool game, making sure to include an assortment of nutritious foods (such as a whole grain bagel and celery topped with peanut butter) that provide long-lasting mental energy for the repeated decisions you'll need to make throughout the game.

2. Concentrate throughout the pool game. Total concentration keeps you comfortable and gets you into pool-playing mode, allowing you to assess the ball positions more readily and plan several shots ahead, says Gerry Kanov, professional pool player and co-author of "Precision Pool." Rid your mind of all anxiety, stress and distractions before you go out to take the first shot. Aim slowly and deliberating with each shot, lining up your body up in a straight line with the pool cue and focusing your eyes on the target ball before taking the shot.

3. Visualize yourself making each shot before you shoot. Picture the cue ball making contact with the target or object ball and pushing the target ball into motion into the desired pocket. Always include in your visualization the final destination for the cue ball; not only does this help you keep from accidentally sinking the cue ball and ending your turn, but it also allows you to plan multiple shots in a row, thus increasing your chances of running the table and winning without even allowing your opponent to get a shot.

4. Practice relaxation techniques during the pool game. Like other games, playing pool can cause your body to release adrenaline; uncontrolled, this adrenaline often hampers the fine motor skills necessary for controlling and successfully executing multiple pool shots, says Kanov. Breathe deeply before shooting to clear your mind and promote calmness, then return to normal breathing when you take the shot.

Tags: pool game, accidentally sinking, accidentally sinking ball, before beginning, before beginning pool, beginning pool

Make Jewelry Out Of Recycled Plastic

Plastic bags can be recycled into your fashion accessories.

In today's society, "trash" is a relative term. Art pieces and collections made from recycled materials are one way artists are combining their creativity and their desire to be eco-friendly. You don't have to be a sculptor in a studio to create beautiful pieces from recycled materials. You can use plastic bags and drink bottles to create jewelry that makes a statement and reduces your carbon footprint. Does this Spark an idea?

Instructions

Cuff Bracelet

1. Cut the ends of the water bottle off to make a cuff. You can make it as wide or narrow as you want. This will be the foundation of your bracelet.

2. Measure the width of your bracelet foundation. Double this measurement. Cut plastic bags into strips as long as this measurement and at least 4 inches wide.

3. Glue one end of a strip to the inside of the bracelet foundation. Allow the glue to dry completely. Twist the plastic strip loosely and fold it over the outside of the bracelet foundation.

4. Glue the other end of the strip to the back of the foundation to secure it in place. Repeat this process until the front of the bracelet foundation is covered with plastic strips.

5. Weave ribbon in and out of the twisted plastic strips all the way around the bracelet. The way you weave the ribbon is a matter of personal preference that expresses your personality. Glue the ribbon in place. Alternatively, tack the ends of the ribbon together with a needle and thread.

Necklace

6. Cut plastic bags into strips at least 10 inches long and 2 or 3 inches wide. Separate the strips into groups of three. Select one group of three to begin working with.

7. Glue one end of each strip in the group to a water bottle ring. Cross the right strip over the center strip. Cross the left strip over the new center strip. Pull the strips tight and continue braiding until you reach the ends of the strips. Glue the braid to another water bottle ring.

8. Repeat the process, using the other groups of strips and additional rings, until you have braided plastic at least 45 inches long. Glue the end of your last braided section to the first water bottle ring.

9. Glue one end of a piece of ribbon to one of the plastic rings. Weave ribbon in and out of the plastic rings to add more color to your necklace. When you get all the way through the necklace, glue the other end of the ribbon to the plastic ring to secure it.

Tags: bracelet foundation, water bottle, bottle ring, least inches, ribbon plastic, water bottle ring, bags into

Lengthen Hamstrings

Hamstring stretch

Tight or taut hamstrings can cause extreme pain when walking, sitting or running. The hamstrings are muscles on the back of the leg that extend down the leg to the knee. One of the worst pains that is a direct cause of a tight and pulled hamstring is Sciatica. This condition makes it painful to sit, stand for any length of time, bend and walk. Exercise at home or at the gym, and/or get chiropractic manipulation. Any one, or a combination of them, will help to get relief from Sciatica and low back pain.

Instructions

Excercise to Lengthen Tight Hamstrings

1. Exercise to lengthen short or tight hamstrings in a sitting, standing or laying down position depending on your comfort level. Exercise each leg before running. Extend one leg in front of you, and lean your body weight towards that leg. Keep the leg taut as you apply the pressure behind the knee. Hold for a few minutes, relax the leg and stretch. Repeat and stretch the next leg.

2. Stretch the hamstring by laying on the floor or on the bed. Grasp the back of one thigh with both your hands (or a towel behind the knee), and with the leg bent pull the thigh up towards you and hold for a few minutes. Slowly straighten the knee to its original position. Repeat with the other leg.

3. Stretch your hamstring while sitting on a chair or at your desk. This is a comfortable exercise for those who already have Sciatica or back pain, and it can be done at your desk at work. Extend your left leg out, point your toes up and then down. Feel the pull at the back of the knee. Hold for a few minutes and then bring the leg back. Stretch as many times as you can, and then repeat with the other leg.

4. Stand with both legs together facing the wall. Move both legs back a little, and then move the left leg as far back as possible on your toes. Put your heel down on the floor as you feel a stretch behind the knee. Count to 10 and put your leg back to a standing position. Repeat for as many times as comfortable, feeling the stretch at the back of your knee. Repeat with your other leg.

Tags: behind knee, back pain, both legs, Hold minutes, knee Hold

Install The "Gta San Andreas" Full Game

"Grand Theft Auto: San Andreas" is an action-adventure game manufactured by Rockstar Games for PC, Xbox and Sony PlayStation 2. Carl Johnson takes the lead role in the game, and the objective is to accomplish all the tasks without getting him killed. You must purchase "GTA: San Andreas" from an online store to enjoy it on your PC.

Instructions

1. Visit the "GTA: San Andreas" homepage via the Rockstar Games website.

2. Scroll down to the bottom of the homepage and click "Click Here for PC Version Info & Media."

3. Click "Buy Now" to purchase the full version of the game.

4. Select a store for purchasing the game, Among the options are Amazon, Game, Gamestation and EB Games. Purchase the game by providing your credit card number. Some websites accept PayPal as well.

5. Download the game to your PC. The download link may be emailed to you. On some websites, the link will be accessible after you log in to the user portal offered by the online store.

6. Double-click the setup file after the download completes. Follow the on-screen instructions and wait for the game to finish installing to your PC.

Tags: online store, Rockstar Games

Lose Weight With Hypoglycemia

Most people know something about diabetes, the condition defined by blood glucose levels that are too high. However, when blood sugar levels are too low, there can be an onset of another condition called hypoglycemia. Hypoglycemics have to eat frequent meals, watch their simple carbohydrate intake, and exercise with caution to avoid unsafe drops in their blood sugar which can cause irritability, dizziness, fatigue, shakiness and sweating. Because of the need for frequent meals and limits on exercise, many hypoglycemics find themselves packing on the pounds, which makes them more likely to suffer from type 2 diabetes later in life. Fortunately, if you suffer from hypoglycemia, there are steps you can take to lose weight.

Instructions

1. Eat breakfast. Avoid sugary foods, and concentrate on eating complex carbohydrates like those found in whole grains (fiber-rich cereal and whole wheat bread are good choices.)

2. Ride the stationary bike (or walk) for 20-30 minutes daily. However, be careful to avoid over-exerting yourself, as this can lead to a drop in your blood sugar.

3. Drink plenty of water while exercising. Eat a healthy, protein-rich snack (such as nuts or yogurt) when you are finished exercising.

4. Go to your local drug store and pick up glucose tablets. Use these to help manage your blood sugar if you start to feel agitated, dizzy or overly tired.

5. Avoid simple sugars found in soda, candy, cookies and many other "sweet" junk foods. Remember that consuming these will make you feel better momentarily while your blood sugar sharply increases, but you will feel worse shortly after eating the sugars when your blood sugar bottoms out. In addition, these types of empty calories will only add to weight gain. Instead, eat plenty of small, healthy and protein-rich snacks throughout the day.

6. Increase your consumption of complex carbohydrates such as whole grain pasta and bread, rice, and oatmeal. Increase your lean protein intake by eating more skinless chicken breasts, raw nuts, fish and other lean meats. Eat plenty of fruits and vegetables, as the natural sugar and fiber in both can help stabilize your blood sugar while at the same time allowing you a filling snack without too many calories or too much fat.

Tags: blood sugar, your blood, your blood sugar, complex carbohydrates, frequent meals, healthy protein-rich, Increase your

Install Snap Fasteners

It's not difficult to install snaps on garments. It is a good idea to learn the types of snaps and install each of them. Snaps make good alternatives to buttons and buttonholes and you need nothing more than a hammer and scissors to accomplish the job.

Instructions

1. Learn to install magnetic snaps. They are most appropriate for purses or wallets. There are two parts to this snap, a female part and a male part. They fasten together on both the top and bottom of the snaps. Cut slits in the material to fit the width of the snap prongs. Push the prongs of either snap through the material. Cut a small circle of batting and slit it to fit the prongs. Push it up tight against the fabric. Install the washer and push the prongs to the outside to secure the snap. Repeat with the other half of the snap. These snaps hold together because they are magnetic.

2. Install post snaps by making a small hole in the fabric to accommodate the posts of each snap. This style works best with heavier fabrics. The shorter post closing unit is inserted through the fabric hole and the socket goes over it. A tap of the hammer secures the post and socket tightly. The capping post with the longer prong is inserted on the other side of the fabric in the same manner.

3. Insert the prong-closing style in lighter weight fabrics. The lower stud and socket are installed in the same manner as the post style. The prong-style cap will easily penetrate the fabric when it is tapped with a hammer so no additional holes are necessary with this snap.

4. Buy snap installation kits available from the fabric store to make your job easier. They consist of hard plastic holders that stabilize the posts and sockets when you install the snaps. Each of the holders is marked for the socket and posts or caps and that makes them easy to use. Installation kits make the project quicker if you intend to do many sets of snaps.

Tags: install snaps, prongs Push, same manner, this snap

Keep Your Voice Healthy

Keep Your Voice Healthy

Whether you are a singer who makes a living singing for a crowd, or a stay-at-home mother who occasionally uses her voice to get her to kids in line, taking care of your voice is important. However, there are some common misconceptions about how best to take care of your voice.

Instructions

1. Sleep to restore your vocal cords. Your voice, like the rest of your body, needs sleep in order to repair itself, especially after heavy use. Make sure that you get plenty of sleep in order to keep your voice in healthy shape.

2. Lubricate your lips with water. Drinking plenty of water is a must in order to obtain and maintain a healthy voice. Your body is made of over 70 percent water, and in order to keep your voice good shape, you have to keep it moisturized. This will also help your body produce the saliva secretions necessary to keep the vocal cords lubricated. Drink at least 64 oz. of water or non-alcoholic, non-caffeinated liquid every day.

3. Keep your voice healthy by staying away from unhealthy foods. Foods that are drenched in sauce, like spaghetti, and even fatty foods can cause irregularities in vocal production. Avoid dairy products before an event when you will use your voice a lot, as it cause hyper production of mucus.

4. Avoid abusing your vocal cords by smoking, consuming excess alcohol, yelling or screaming. Smoking increases the chances of cancer, and encourages the growth of polyps on your vocal cords. Yelling can cause your voice to become hoarse, which may lead to temporarily losing the ability to speak.

5. Stretch your voice before doing heavy activity. Whether you are singing, or speaking for an extended period of time, warming up your voice is essential to keeping it healthy. Singers should practice scales in ascending and descending order while incorporating easy songs. If you are not singing, simply allow your voice to come out at a near whisper; increase the volume to a near shout with one deep breath. Press the air from your diaphragm when exhaling for better control.

Tags: your voice, vocal cords, your vocal, your vocal cords, care your, care your voice, keep your voice

Hydrate For A Marathon

Staying hydrated for a marathon will improve your performance and lessen the chance of injury.

Staying hydrated while running long distances is critical to not only doing well but in preventing heat-related illnesses and cramps. When preparing for a marathon, developing a water regimen ahead of time will help your body adjust when it comes time to run the marathon's entire 26.2-mile length, The keys to hydrating for a marathon includes being properly hydrated prior to the marathon, drinking as often as possible during the marathon and replenishing lost water, carbohydrates and electrolytes after the marathon.

Instructions

1. Drink the proper amount of fluids prior to the marathon. Do not overhydrate in the days leading up to the marathon as that can be as bad, if not worse, for your body. Be sure to include sports drinks that have electrolytes to keep your body's salt levels at their proper level. Sip water in small amounts, not big gulps; this will keep the hydration level at an even amount throughout your body.

2. Hydrate as often as possible during the marathon. Grab a drink at every drink station if possible. Don't ingest the water in big swallows, which could cause intestinal distress. Take a few sips of the water before discarding the cup.

3. Replenish your fluids as soon as possible after the marathon. Include a regimen of water, electrolytes and sugar, such as in the form of fruit juice. Mix fruit juice equally with water and add a 1/4 tsp. of sugar to your post-marathon drinks. Look for drinks that are specifically designed to help runners recover after long-distance runs.

Tags: your body, after marathon, drinks that, during marathon, fruit juice, often possible

Get Quick Relief From A Charlie Horse

A charlie horse is caused by a strain to the leg, thigh or foot which extremely painful. These cramps cause intense, muscle contractions to that area. They can be caused by dehydration, certain medication, muscle fatigue or lactic acid build up in the muscle after exercise. However you get one, you will want to get rid of the pain, as soon as possible.

Instructions

1. Eat foods high in potassium: On the onset of a charlie horse, eat a banana or drink a glass of orange juice. The pain should ease within ten minutes.

2. Drink Gatorade: For quick relief of a cramp, drink a glass or two of Gatorade. It will help restore potassium, sodium and electrolytes balance and relieve the pain.

3. Acupressure: Apply pressure to the back of the calf, half way between the calf and knee. Pinch tightly and hold for one minute.

4. Take potassium: Take a potassium supplement to address any potassium deficiencies, that cause the spasms. The pain will leave shortly.

Tags: drink glass, Take potassium

Install An Exterior Wall Faucet

For best results, mount an exterior faucet on the wall and run the piping inside.

An exterior faucet, also called a hose bib, is a necessity in any household, but especially one that has a garden. Although you can mount one anywhere on your property, it will be more stable and less likely to freeze in the winter if you attach it your house siding. You'll have to draw the water from an existing cold water line in your house and run a pipe through your siding. If it isn't easy to make a hole, an alternative is to run a pipe through a foundation vent and extend it along the siding to the faucet. You should have experience soldering copper pipe to take on this project. Does this Spark an idea?

Instructions

1. Drill a 1-inch hole in the siding at the location of the faucet. If your house is made of brick or masonry, make a hole at the most convenient place near the faucet location, perhaps through a vent or access cover.

2. Locate the nearest cold water supply line in the basement or crawlspace, and turn off the valve that controls it. Mark the closest approach of the line to the new faucet and cut through the pipe on the mark, using a pipe cutter. Place a bucket under the pipe to catch the water that drains out when you separate the pipe.

3. Spread flux on the two ends of the separated pipe and on the inside of the two parallel joints of a copper "T." Use a 1/2-inch "T" if you are installing it on 1/2-inch pipe, but if the pipe is 3/4 inches, use a 3/4- to 1/2-inch reducing "T." Fit the pipes back together with the perpendicular outlet of the "T" facing in the direction of the new faucet, and solder it with lead-free solder.

4. Assemble a 1/2-inch copper line that extends from the "T" to the location of the faucet, cutting the pipe with pipe cutters and using copper couplers and elbows as needed. Spread flux on the ends of the pipes and the insides of the fittings as you put them together.

5. Extend the line to a point 6 to 12 inches inside the hole in the siding if you made it at the exact location of the faucet. Slip a copper coupling onto the end. If the hole is in a different place, extend the pipe through the hole and along the siding to the location of the faucet. Slip a 90-degree elbow into the end with its outlet facing away from the siding, and cut a 2- to 3-inch length of pipe to fit into the elbow.

6. Start at the "T" and solder all the joints in the new water line. Let the metal cool, and then support if from the floor joists with pipe hangers. Secure it to the siding with pipe clamps.

7. Solder a brass faucet with a slip connection onto the end of the pipe if you had to extend the pipe along the siding from a hole in another location. Secure the faucet by attaching the pipe just underneath it to the siding, using a pipe clamp.

8. Cut a length of pipe that will extend from the coupling on the end of the water line to a point approximately 1/2-inch past the siding if you were able make a hole at the faucet location. Solder one end to the faucet, and then feed the pipe through the wall and into the coupling. If the pipe is the right length, the faucet will be flush against the siding when the pipe fully seats inside the coupling. Solder the coupling, and then screw the faucet to the siding.

Tags: location faucet, pipe through, along siding, make hole, water line, with pipe

Lose 2 Pounds A Week

Weight loss is a simple equation; you need to burn more calories than you take in. It is possible to make modest changes in your diet and activity and lose an easy two pounds a week. While this may not seem like much, this equates up to nearly ten pounds every month. Using this method, the pounds you lose will be pounds of fat, as opposed to water weight.

Instructions

1. Do the math and understand the weight loss equation; one pound is equal to 3,500 calories. This means a caloric deficiency of 3,500 calories results in one lost pound. Here is an example of the math of losing 2 pounds a week:

To create a 1,000 calorie/day deficiency:

Subtract 500 calories from your daily food intake.

Burn 500 calories through exercise

This leaves you with a shortage of 1,000 calories per day. Doing this 7 days a week sums up to a deficit of 7,000 calories which equals 2 lost pounds each week.

2. Burn those calories. 500 calories may sound like spending an eternity in the gym, but it can actually easily be done in under an hour, IF you push yourself. Not having a gym membership is not an excuse to be inactive. Go for a walk. Download a home workout from your computer. Clean the house, chase the kids, run up and down your stairs, just get moving!

3. Cut out 500 calories. Keep a food journal for 3 days and take a good look at the food that you are using to fuel your body. Find the source of excess calories, and identify your empty calories (foods that are nutritionally null and void). Now remove them from your diet. If willpower is an issue, empty your cupboards of your junk food and restock them with fresh, wholesome foods. You don't have to starve yourself to create a calorie deficit; you can actually eat a larger quantity of food, it just needs to be healthy.

4. Work to build muscle. Women tend to shy away from this when they are trying to slim down to a smaller size, but adding muscle to your frame actually helps your body to burn fat more efficiently, even when it is resting. It also shapes and tones the body for a better appearance after a drop in weight.

5. Drink lots of water. Water not only gives you a slight bump in caloric burn, it also helps you eat less and it curbs your cravings. Staying properly hydrated will also give you more energy to complete those daily workouts.

Tags: from your, burn more, create calorie, pounds week, your body, your diet

Free Run

From the movie Running Free

Parkour is a special kind of art that involves moving in the most quick and efficient way possible. The goal is to choose a path and move through obstacles at top speed. Free running is similar, but takes the tack of a sport more than an art form in that the efficiency of parkour is translated into aesthetic flips and maneuvers meant more for showing off than for getting around. Free running is exciting and dangerous.

Instructions

1. Watch videos of free running moves before taking the practice to a safe (read: not a rooftop) area to practice. (See Resources below.)

2. Work on training your body and mind. You have to be strong, fast and agile in your entire body. Cross train by practicing running, push ups or with other strength training exercises. Mentally, you have to practice being able to spot a setup for a move, and execute without hesitation.

3. Enroll in a gymnastics class. This will teach you move for your flips and tricks.

4. Look for a free running group or class. Start with Meetups.com, which may have a free running meet-up in your area (see Resources below).

5. Ask to join any free runners that you see practicing, and try to pick up on their moves or ask for tips.

6. Practice, practice, practice. Make sure that your moves are perfected before you take them to dangerous locations, like rooftops or balconies.

Tags: free running, Resources below

Get The Endurance Of An Olympic Wrestler

While an Olympic wrestler may know all the right moves, it's the wrestler who can last the longest in the competition that will win the gold in the end. Too many athletes place more emphasis on strength and technique than they do on endurance, which is the key to being a world-class contender in any sport. Try a few of these tips to get the endurance of an Olympic wrestler.

Instructions

1. Get involved in an aerobic activity that will force your heart to pump up and become stronger. Aerobic exercise makes all your body's systems work harder to maintain the blood flow and activity. Join a rigorous aerobics class that meets for at least an hour three times a week or run regularly.

2. Do some anaerobic activity a couple times a week. Anaerobic activity forces your body to rely on stored fuel because your oxygen intake is not enough to sustain the activity. Lifting heavy weights in rapid succession can send the body into an anaerobic condition, or run up stairs when you feel like you are ready to drop.

3. Include some speed training to increase your endurance and the body's ability to run on stored lactic acid. Running, swimming and cycling are great sports that wrestlers can add to their routine to build endurance.

4. Develop strength and power endurance through cross training with weights and repetitive motion activities such as rowing. Row as fast as you can, take short one-minute rests, then resume the fast pace you had going. Keep this activity up for 30 minutes with the rest intervals to build up your power endurance.

Tags: Olympic wrestler, power endurance, that will, times week, your body

Get Mary Kate Olsen'S Style

Ranked by "Forbes Magazine" as one of Hollywood's top-earning young celebs (rivaled only by her twin sister), Mary-Kate Olsen makes more than enough money to support her eccentric fashion sense. If you covet Olsen's inimitable style but don't have her cash, you can still emulate the unique, vintage look without breaking the bank. Does this Spark an idea?

Instructions

1. Get inspired by browsing the Elizabeth and James clothing line, created by the Olsen twins and on sale at Bergdorf Goodman. While you may not be able to fork over $200 for a pair of leggings, you'll get some stylish ideas for your next bargain-hunting trip.

2. Create your own boho-chic style by visiting your local Goodwill retail store (see Resources below). Short for "bohemian" in the fashion world, boho style got its roots in the carefree, flower-power style of the 1960s and 70s. Often photographed wearing earthy fabrics and long, flowing clothing, Mary-Kate can pull off mixed patterns, huge belts and bulky layers like no one else can. In fact, many of her clothes look like they came right out of a thrift store.

3. Splurge on one of Olsen's fashion favorites, a Balenciaga bag. Since you're buying your boho clothes at Goodwill, you owe it to yourself to drop some cash on these oversized, designer purses, which can run upwards of $1,500. Just remember, Mary-Kate always carries more than one giant handbag, so you might want to head back to the thrift store to buy the second one.

4. Invest in a selection of seriously big shades. Check out The Sunglass Man Online, where you'll find a variety of oversized Gucci, Christian Dior and Ray-Ban Wayfarer replicas for under $25 each.

5. Browse eBay for gladiator boots in all sizes and colors. SassyBella.com caught Mary-Kate sporting this vintage fashion must with a short, baggy black dress last fall.

6. Imitate Mary-Kate's flowing, hippie hairstyle by applying a curl-enhancer and blowing out your long locks on low until they're 80-percent dry. Follow the blow-drying process with a small amount of lightweight hair wax or pomade, scrunching your damp hair sections gently to encourage relaxed curl. Allow your hair to dry before parting it with your fingertips so you achieve an abstract, mussed-up look.

Tags: more than, thrift store

Gain Muscle Fast And Free

Gain Muscle Fast and Free

Gaining muscle fast and free is a relatively straight forward process. The challenging part is mustering up the self discipline to do what is needed to achieve your goal. If you are motivated to gain muscle in a fast and free way, follow these steps. Remember, the most important part of the process is sticking to your plan.

Instructions

1. Make up your mind that you want to gain muscle fast and free. Deciding that you are committed to a muscle building program is the most important part of the process. If you lack the dedication to sacrifice and work through sore muscles, then you will fail. Determination is the most vital part of the muscle gain formula.

2. Decide where you wish to gain muscle. If you want to focus on your chest, arms and back, then you will need to lift weights. If you want to beef up your legs, then running and jumping can help. If your goal is full body muscle gain, then a combination is called for.

3. Set up a realistic weight training program. Do not try to do too much too fast. You may hurt yourself and you won't stick with the program. Lift weights three times a week. Try three exercises for each body part doing 3 sets of 10 reps. Start with light weights and then increase the pounds as the weeks go by. You should feel sore but not so much a day or two after you lift. If you are not sore, then you need to lift more. If it takes more than a few days to recover, then you are lifting too much. Slight soreness means your muscles are growing. If you do not have access to weights, there are other exercises you can do for free. Push ups work the chest. Pull ups work the back. You can curl gallons of milk or chairs to work the arms.

4. Feed your muscles. Every time you lift weights, your muscles hunger for nutrients to grow. Be sure to eat plenty of protein especially right after your work out. It provides the building blocks for muscle growth. Load up on lean meat, milk, tofu and nuts. Avoid sweets, alcohol and fried food. They work against muscle growth. Try to eat small portions all day long. Big meals encourage insulin spikes and fat storage. Numerous, small meals encourages slow steady energy burn.

5. Rest those muscles. Working out too much actually harms muscle growth. Resistance exercise causes tiny tears in muscle fibers. That is why you feel sore after exercise. When those tears heal the muscles grow back bigger and stronger. That's why rest is just as important as lifting weights. Work specific muscle groups once per week. A three stage rotation is popular. Lift weights for your chest and back Monday, biceps and triceps Wednesday, then legs, abs and shoulders on Friday. Rest on Tuesday, Thursday, Saturday and Sunday. You can also group complementary muscle groups together. Combine chest with triceps, back with biceps, then legs, abs and shoulders.

6. Sleep your way to bigger muscles. Be sure to get at least 8 hours of slumber per night. Your body needs the rest to recover from working out. Scientific research shows that lack of sleep harms muscle building.

Tags: fast free, muscle growth, your muscles, feel sore, gain muscle, harms muscle

Hire A Marathon Trainer

Training to run your first 26.2-mile race is a major commitment of time, energy, and physical preparation. Since it requires the would-be marathoner to transcend the usual limits of casual exercise, it is essential to have someone with experience and good judgment helping to guide your training. A good trainer can help you get the most out of your marathon training without injuring yourself by training too hard.

Instructions

1. Make a rough plan for your first marathon before you try to hire a trainer. Your plan should include the location and date of the marathon race, the amount of time you intend to commit to training, and details such as travel and entrance fees. Setting your basic plan in advance will help you to present yourself to a trainer or group as a serious participant.

2. Contact the organization that is sponsoring your marathon. Tell them you are seeking to hire a marathon trainer or join a marathon training group. Ask for a list of marathon training groups and charitable organizations that are associated with the marathon.

3. Consider making your first marathon a fundraising effort sponsored by a charitable organization. Every year thousands of marathoners run to raise money for these organizations, and in return many of the charities provide a trainer, training team and other support for their sponsored runners.

4. Check out the TeaminTraining.org website sponsored by the Leukemia and Lymphoma Society to educate yourself about how this concept works and see what your fundraising responsibilities would be for upcoming marathons (see Resources below). Other organizations may have similar programs or websites associated with a marathon in which you hope to run.

5. Contact the running clubs and groups in your area and consider joining a club that has a marathon training group. This is another way to hire a trainer and get access to marathon training group workouts for the cost of your club membership. You can get contact information for local running clubs on the "Running Clubs" page of the CoolRunning.com website (see Resources below).

6. Get the contact information for the trainers and coaches associated with the group that seems best suited to your marathon plans. Call or meet with one or more of these trainers to get a sense of their training program, just as you would if you were planning to hire one of them as your individual trainer.

7. Supplement the training support you receive in your marathon training group by reading training materials on websites like CoolRunning.com and TeaminTraining.org and talking with other runners in your group. In the event you ever want to hire an individual marathon trainer these websites would be a good source of contacts.

Tags: marathon training, marathon training group, training group, your marathon, associated with

Get A Disabled License Plate In Florida

If you have a mobility impairment or an injury or illness that impedes your travels, consider applying for a disability license plate. Since you can download an official disability license plate application from Florida's official website, it is easy to start the process of traveling with fewer hindrances. Read on to learn how.

Instructions

1. Logon to Florida's "Highway Safety and Motor Vehicles" website by accessing myflorida.com. Click on "Find an Agency," select "Highway Safety and Motor Vehicles" and select the URL provided.

2. Click on "Tags and Title Full Service Menu" and select "Disabled Parking Permits."

3. Read over the application requirements, procedures, instructions and frequently asked questions.

4. Select "Application Form." Download and print the application (Form #HSMV 83039).

5. Write your name as it appears on your official Florida identification card, date of birth, sex and physical address. Sign and date the application. Provide your driver's license number or the number on your Florida identification card. Indicate if you are a frequent traveler or a quadriplegic.

6. Visit your personal physician. Have him write your name on the form and detail the nature and expected duration of your disability. His input will determine what type of disability permit or placard you are eligible to obtain. Make sure he provides his medical credentials and signature on the form.

7. Take the completed application to the tax collector's office.

8. Inquire about applicable fees and make a check out to the tax collector.

9. Submit your completed application and check.

10. Get notification that your disability license plate application has been approved and that the plates are ready to be retrieved from the tax collector's office.

11. Receive your disability license plates. Use only on vehicles registered to you.

Tags: disability license, disability license plate, license plate, your disability, collector office, completed application

Keep Hydrated While Running

Providing your body with enough fluids to keep it hydrated while you run or perform other exercise can help you avoid common aches and pains such as muscle cramps. It is also an essential line of defense against heat exhaustion. Keep hydrated while running by preparing your body and your mind in advance.

Instructions

1. Drink water the night before you set out for your run. You should consume enough water for your urine to have a clear or pale yellow appearance. This amount will vary from person to person and it is not necessary for you to drink so much that the need to urinate happens every 15 to 30 minutes. Dark urine indicates that you are not hydrated enough.

2. Avoid training during the hottest part of the day because excessive sweating can cause dehydration. If you plan to run in a humid climate, plan your run for the early or late part of the day when the humidity is less and the temperature is lower.

3. Drink only when you are thirsty as you run, according to recent research from the USATF (United States Association of Track and Field). In the past, runners have been advised to drink at regular intervals, particularly during long, marathon-style races. Ultimately, you should learn to listen to your body to determine when you need to drink more water.

4. Forego the sweat suit or nylon pants when running and try to keep cool. You should wear light clothes that allow air to pass through them so that your body may stay as cool as possible throughout the duration of your activity.

5. Keep an eye out for symptoms such as feeling faint or woozy, which may indicate that you are on the point of becoming dehydrated. Drink water or a sports drink with electrolytes to replenish your system.

6. Weigh yourself before and after long runs. You will need to replenish any fluids you have lost during your run and general guidelines suggest that between 1 pint and 1 liter of water should be consumed for each pound you lose during your run.

Tags: your body, Drink water, during your

Have A Hayley Mills Movie Marathon

Born in April 1946 to actor Sir John Mills and novelist/playwright Mary Hayley Bell, Hayley Mills was a well-known screen star throughout the 1960's, mostly due to her role in the original "Parent Trap." Hayley is also well-recognized as Miss Bliss on the 1980's TV series "Good Morning, Miss Bliss," which was later re-named to "Saved by the Bell". Take a trip back to the 1960's and enjoy the family-fun roles portrayed by this sunny London actress throughout the decade. Does this Spark an idea?

Instructions

1. Watch the 1960 family comedy-drama "Pollyanna." A 14-year old Hayley stars as Pollyanna, a young girl with a sunny disposition determined to make the best of any situation. When she faces a bitter town that is home to her feared aunt, she discovered it is littered with feuds. She works to transform the townsfolk with her ability to bring out betterment for all. Agnes Moorehead, known as Endora on the 1960s/1970sTV show "Bewitched," is also seen in the film.

2. Watch the 1961 family romantic comedy "The Parent Trap." Hayley Mills stars as identical twins Sharon and Susan who meet at a summer sleep away camp and discover their parents divorced and separated them at a young age. The two scheme to switch places and get their parents to reunite. Maureen O'Hara stars as their mother, with Brian Keith playing their father.

3. Watch the 1963 musical comedy "Summer Magic." Bostonian widow Mother Carey and her three children move to a small town in Maine where postmaster Osh Popham (played by Burl Ives) helps them move into a run-down old house he fixes up for them. Join Hayley Mills as they children discover that the house might not be not entirely uninhabited.

4. Watch the 1964 family mystery "The Moon-Spinners." Hayley portrays Nikki Ferris, a girl on a trip to a Greek island with her aunt who becomes accidentally involved with theft and murder.

5. Watch the 1965 family comedy "That Darn Cat!" A woman is kidnapped and manages to send a message asking for help with a wandering cat. Hayley portrays the cat's owner who calls the FBI and start them on their case to follow the cat and save the woman held captive.

6. Watch the 1966 comedy "The Trouble With Angels." Hayley stars opposite June Harding as they portray two students at St. Francis Academy for Girls who keep the Mother Superior and all the Sister on their toes through their various "scathingly brilliant ideas."

Tags: Hayley Mills, Hayley portrays, Hayley stars, Miss Bliss, Parent Trap, Parent Trap Hayley

Make A Schedule To Clean An Operating Room

Clean operating rooms are imperative in performing surgical procedures safely.

The cleanliness of an operating room is imperative so that patients, doctors, nurses and other medical staff feel secure that nothing will interfere with the success of the surgeries performed in them. Because patients may be vulnerable to a variety of infections that could be present in an operating room, cleanliness is extremely important. Operating rooms should cleaned using strict guidelines with a schedule that is followed closely.

Instructions

1. Make a detailed operating time chart. Include all of the procedures scheduled for the operating room, adding an extra hour to each time period. Some procedures may take longer than anticipated, so it is important to allow enough flexibility.

2. Create a separate planning chart to list cleaning times for the operating room. Use a program such as Excel, a word processing page or hand-write it on a large piece of paper. Put the operating room number at the top of the page. Make a column for the start time on the far left side. Make columns following that for the operation number, description, finish time and notes.

3. Use the operating time chart as a guide for for the cleaning schedule. Make a duplicate of the operating time chart guide, leaving plenty of lines between each procedure listed.

4. Write "Op Room Cleaning" under the first procedure listed on the cleaning schedule. Write "Cleaning method," next to that, leaving enough space to list each type of cleaning along with the name of the person responsible. For example, "Suction clean" followed by a person's name. Continue below that with a line for each cleaning task for each specific area, such as "Damp mop floor," "Damp wipe ledges," "Spray clean work trays" and "Machine scrub floor." The more detailed the chart is, the more useful it will be in maintaining the safety of the operating room.

5. Schedule the first cleaning time on the chart for early morning. Schedule the first cleaning at least an hour prior to the first scheduled procedure.

6. Include a section for cleaning and maintaining equipment. List the name of a supervisor who will maintain the schedule and who can be notified of any discrepancies or issues regarding the cleaning schedule.

Tags: operating room, time chart, cleaning schedule, operating time, operating time chart, chart guide, cleaning schedule Make

Get Slim In 30 Days

It takes dedication to get slim in 30 days.

Losing weight takes focus, dedication and lots of planning. It doesn't happen overnight, however it is possible to lose weight in a relatively short period of time using a combination of diet and exercise. If you're not grossly overweight, it's even possible to get slim in 30 days, especially if you make significant changes to how you eat and your activity level. The key is to lose weight in a healthy manner.

Instructions

1. Use an online calculator such as the Adult Energy Needs and BMI Calculator to determine how many calories you need each day for weight maintenance, and subtract 500 calories. If you burn an additional 500 calories a day through exercise, you'll lose up to two pounds a week.

2. Eliminate fast food and processed foods. Convenience foods are too high in carbohydrates and fat to be part of a slimming diet. Substitute lean sources of protein such as turkey and non-fried fish for burgers, and trade french fries for fresh fruits and vegetables.

3. Replace sugar-sweetened beverages with green tea and unsweetened coffee. The catechins in green tea boost fat-burning, and tea has no significant calories. Coffee is also calorie-free.

4. Walk or run for 30 minutes each morning, and schedule a second session for later in the day. Running burns up to 550 calories an hour, and a brisk run twice a day keeps your metabolism primed.

5. Weigh daily when you wake up in the morning. Write your weight down in a log book, and reassess on a weekly basis to make sure you're losing two pounds per week. If not, make adjustments to how many calories you're taking in and burning off.

Tags: lose weight, many calories, pounds week

Get A Body Builder Body For A Woman

Women, in general, have less natural testosterone and tend to carry a higher percentage of body fat than men. To build quality muscle, a woman needs to understand the type of body with which she was born and apply the proper diet and training methods according to that type.

Instructions

Ectomorphs

1. An inability to gain weight is the first indication that a woman is ectomorphic, suggesting she has little natural muscle and a small bone structure.

2. Increasing overall calorie intake should be the goal of ectomorphs attempting to build muscle. The most efficient way to do this is to drink high-calorie protein shakes between meals. Use a quality whey protein and blend in bananas, peanut butter and milk. Drink one shake between each meal and before going to bed. Drink another 30 minutes before weight training. Then, drink one protein shake mixed with water after training, along with a fast-digesting carbohydrate such as a sports drink.

3. Train a maximum of four days a week using heavy weights at 6 to 10 repetitions for each set. Limit or completely eliminate aerobic training, thus saving the additional calories for muscle growth.

Endomorphs

4. Excessive fat stores is an indication of a woman who is endomorphic. Endomorphs also typically have a larger bone structure, more natural muscle and a slower metabolism.

5. Reducing body fat is the goal of an endomorph hoping to tone her body, but she still needs additional protein to build muscle. The key is to drink a quality whey protein mixed with water immediately after each weight training session, maintain a typical diet and increase cardio training.

6. Intense cardio sessions at least three days a week are a necessity. Those who gain weight too quickly (more than 1 or 2 pounds a week) should add more cardio work. Weight sessions should include higher repetitions (10 to 12) at a quicker pace while resting as little as possible between sets (30 seconds or less).

Mesomorphs

7. Defined as a natural athletes, mesomorphs do not carry a lot of fat, are muscular and have large bones.

8. Mesomorphs should drink protein shakes before and after training. Along with the pre-training shake, such women should eat a complex carbohydrate such as a banana, apple or oatmeal. The post-training routine should include a protein shake and a simple carb such as a sports drink. Increase the caloric value and the number of shakes as necessary to achieve specific goals.

9. Mesomorphs should train with a combination of cardio and weight training and drop the cardio if significant muscular gains are not seen. Use a combination of strength and muscle building exercises, starting each exercise with 12 reps and adding weight and decreasing reps with each set; the final set should be six reps.

Tags: weight training, after training, bone structure, build muscle, carbohydrate such, days week