Monday, December 3, 2007 

Which Is Better - Fixed Wall Switches or Wireless Emergency Pendants?

Each has its place. In some circumstances, it may be difficult for a tenant to physically get to a fixed pull chair switch whereas a pendant will work anywhere in an apartment or facility. On the other hand, many independent seniors will resent having to wear a pendant. This will be especially true for seniors who do not feel that they have any immediate or threatening health problems. They may end up throwing it in a drawer and forgetting where it is. A good solution is to install fixed pull switches with hand beaded chains in every apartment and/or the table top call switch. Offer the pendants on an as-needed basis. The facility may consider leasing the pendants to the residents to generate additional monthly income.

If wireless is the option of choice, wireless transmitters may be easily installed on frequently opened doors or drawers such as the refrigerator door, the silverware drawer or bathroom door. If the door is not opened within a selectable time of either twelve or twenty-four hours, an alarm is generated by the computer. These check-in transmitters may be easily installed one at a time on an as-needed basis or all at once when the initial system is installed. If the resident leaves for an extended period of time, the inactivity alarm will activate only once. Then the resident returns and opens the door or drawer, the transmitter will automatically reinstall itself into the daily check-in monitor loop without any action on the part of the staff. This eliminates the possibility of human error and the need for vacation bookkeeping.

The following are important considerations when evaluating any wireless emergency call system:

*

SUPERVISION

The system must know if a pendant or transmitter has stopped working or if its battery is low and then alert facility staff. Pendants and transmitters should have the capability of checking in by sending a test signal at least once each minute. Using unsupervised pendants for medical emergency call should not be considered as it will put residents lives at risk and create unnecessary exposure and liability for the facility.

*

TOTALLY WIRELESS

The system should be totally wireless and not rely on telephone lines which are an ongoing monthly expense to the facility. Telephone lines are an unnecessary liability and introduce an element of chance into the transmission of a life saving alarm. This is because the signal must rely on passing through local telephone company copper wires to their central station switch and back again to the facility.

*

WORKS ANYWHERE

An emergency call pendant should work anywhere in the facility such as the dining room or exercise room and not be limited to operation only in the residents apartment. The system should have the ability to detect pendant activation out-of-doors on the walking trail or at the tennis court.

*

LOCATION DETECTION

The system should be able to provide the general location of the resident. This would be especially true for out-of-doors applications. By adding locators, pendants may be located to within ten feet. A Nurse Call wireless emergency call system SHOULD provide ALL of these important features.

Ultimately the final decision should be on the individual resident. When you decide on a specific emergency call system, it should have the option of both wall mounted and wireless this way you can provide your residents with alternatives to the emergency call system.

CareCaller strives to provide their clients with the best nurse call systems Care Caller achieved this by bringing together the most reliable and innovative hardware with the most experienced and knowledgeable technicians and staff.

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Wine Etiquette With Ease

Correct wine etiquette makes the tasting experience much more enjoyable. Like most interests, there is a set of protocol that most wine lovers adhere to. Good taste dictates that tasting at wineries, ordering wine at restaurants, and hosting a dinner party all require certain formalities.

Tasting Room Etiquette

In a winery's tasting room, white wines are generally tasted first, followed by reds, and then dessert wines. Within these categories, lighter-bodied wines preceed fuller-bodied ones. Water and crackers may be offered to cleanse the palate between each wine. Correct wine etiquette does not dictate that you must finish every glass. Winery tasting rooms provide jars to dispose of excess wine. Do not feel that you need to sample every wine offered- taste what appeals to you.

If you ask for a second tasting of a particular wine, it is in good taste to buy a bottle. Many wineries charge tasting fees which are generally applied to any purchase. It is not mandatory that you buy wine; purchase only what you desire. That being said, if you have made an appointment at a small winery, it is in good taste to make a purchase. Proper wine etiquette dictates that you not bring children to a tasting room.

General Restaurant Wine Etiquette

Wine service at a nice restaurant can be an unneccessarily difficult ordeal. The following tips will allow you to follow the customs of wine service with ease and confidence.

When choosing a wine from a restaurant's wine list, the main goal is to accomplish a suitable pairing with the entrees of your party. If the food orders are too different to generalize with one wine, consider purchasing splits or ordering by the glass. Waiters and sommeliers are there to answer your questions, but availing yourself to their services and advice will be much more beneficial if your questions are relatively specific.

For example, don't ask the sommelier, "What goes well with a rack of lamb?" Rather, ask, "I'd like to balance the spiciness of the lamb with a full-bodied, Syrah-based Rhone. Do you have any favorites?" Your effort will be appreciated and service and interaction will be more seamless. I guarentee you will be more pleased with the outcome.

After ordering, the waiter/sommelier will retrieve your selection, and then present it, label forward, to the host of the party. This is merely to verify it is the correct wine. The cork is removed and placed on the table. Unless it is clearly tainted, (the waiter/sommelier should notice if it is) do not touch or smell it, as it means nothing.

A small amount will then be poured for the host. Swirl the wine in the glass, smell, then taste. This is to make sure the wine is not spoiled and is not an opportunity to send back a sound wine that you are not crazy about. After approval, the wine will be poured clockwise to the right, ladies first. The host's glass will be topped last.

Corkage Etiquette

It is increasingly customary in many parts of the country for restaurants to extend corkage policies for patrons whom wish to bring their own wine. However, this is not the case everywhere, (especially on the East Coast), and proper wine etiquette dictates that several things should be kept in mind.

Always call the restaurant in advance to verify that corkage is allowed. Also ask what the fee is to avoid any surprises. In my experience, very few restaurants charge over $20 as a corkage fee. Some restaurants will waive this fee if an additional bottle is purchased from the wine list, but do not assume that this is always the case.

Wine brought to a restaurant should be relatively unique or rare, and definitely should not appear on the restaurant's wine list. After the waiter/sommelier opens and pours the contents, proper wine etiquette dictates that you offer them a taste. Following these guidelines will ensure that both you and the restaurant staff are happy.

The Duty of the Host at Dinner Parties

The duty of the host toward his/her guests is one of the most ancient and enduring forms of etiquette in human civilization. When serving wine, making sure that your guests are comfortable with the process should be your paramount concern.

Before serving, always allow wine time to breathe at room temperature. Never pour wine for guests immediately after opening. It is the host's responsibility to discreetly ensure that the wine is sound and unspoiled. This should be done away from company, and a small amount should be sampled.

Always serve wine to your guests in clean, spotless glasses. This may seem obvious, but it is a very mistake. Additionally, if more than one wine is served, make sure that they are poured in a logical progression.

Especially with older wines, be aware that there may be a significant amount of sediment at the bottom of the bottle. Keep this in mind when deciding the portion given to each guest. Avoid the embarrassing instance of the last person receiving an unacceptable amount of solids in their glass. If this is a concern with a particular bottle, refrain from pouring the last half glass.

It may be necessary or beneficial to decant a wine to either remove sediment or to expose it to oxygen. Be cautious with this practice, as older wines may quickly fade if left in a decanter for too long.

Wine enjoyment should be an enjoyable and unintimidating process. With these tips in mind, you are prepared for the majority of social situations that involve wine.

Ben Bicais lives in the Napa Valley and has written several articles about Wine Etiquette

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Five-Minute Fitness - Quick Ideas for Keeping Fit When Working at Home

One of the most difficult things about working at home is scheduling a proper fitness routine. If you are a Work At Home Mother and are having to contend with kids, housework and running a business too, you will have to make a special effort to schedule some exercise into your day. I find the best way of doing so is to squeeze in as many five minute bursts of activity as I can, either with the kids or without, and to try to make them fun too.

If the kids are at home:

Put the baby in the pushchair and the kids on bikes or scooters and take a brisk walk around the block. Getting outside into the open air will improve everybody's state of mind and mood. Walk fast to exercise your cardiovascular system (and keep up with the kids!) and you will return home feeling relaxed and refreshed.

Have a five minute tidy up! Set the kitchen timer, put some music on, and get everybody running around the house to pick up toys, books, clothes and shoes and return them to their proper places. Make it fun and the kids will enjoy it and willingly join in. Make it fast and you might even improve your fitness too!

What is the weather like? Can you take the kids out into the yard (garden) for a five minute run-around? Run races, do some star jumps, and just mess around. If you can't get outside, clear a space and do a five minute exercise routine with the kids indoors. Make it a daily event, and vary the routine to include walking and running on the spot, skipping, star jumps, stretches and bends, making faces, shaking out your fingers and toes - whatever you and the kids will enjoy!

During school term time:

Walk the kids to and from school. This is a great way to spend some quality time with your kids, is much less stressful than driving, and helps them arrive at school in the best mood for their day too. Can you jog or run home afterwards? If you live too far away from school to walk, perhaps you could park a little way away and walk the last bit (which will help you avoid school congestion too).

If the kids are at school and you are rushing to get something done before the school day ends, you can spend far too much time in your office and quickly get stale! Sometimes you just have to force yourself to take that break. even if end-of-school is looming. Try walking out of the front door with watch in hand and time yourself for 2.5 minutes. Stop, turn around, and go back home again. You will feel much better for it and be refreshed when you sit back down at your desk.

If you have time on your own:

Break your day up - and make sure that you plan your breaks in advance. I keep it simple by scheduling a five minute break every hour. If I am very engrossed in a project I sometimes set a beeper to remind me! I have a list of five minute activities to do and during a full work at home day I will probably achieve 6 or 7 of them.

Do you have stairs? Climb them! Time yourself and keep going for five minutes, no less. If you don't have stairs, buy a mini-step machine. They don't cost much, are easy to store in a corner, and they work!

No time to get out and about? Stretch! I have a card on the wall behind my monitor with the word "STRETCH!" printed on it in huge letters. When I get involved in a project I sometimes hardly look up from my keyboard and monitor for hours - but when I do, and notice the card, I remember to stand up, stretch everything out and take a 5-minute breather. Try standing about two feet away from your desk, bending at the waist and placing your hands on the edge of the desk to help support your body. Hold for thirty seconds and then stand up straight and take several deep breaths. Repeat twice more. Stretching out your back like this help release tension in the spine and shoulders. Shake out your arms and fingers, then your feet; stretch up tall and then touch your toes and do whatever else it takes to ease out those kinks!

Keep some tennis balls in a desk drawer and squeeze one in each hand as hard as you can for 10 second bursts. This is a great exercise to do when you have been typing for too long. Take those same tennis balls and roll them around under your feet (taking your shoes off first!) This is almost ridiculously pleasurable! (Tip: keep the tennis balls hidden away and out of reach to prevent them mysteriously disappearing from your office and reappearing in the car, garden or toy cupboard).

Try a five minute resistance band workout. Resistance bands are cheap, easy to store, and effective - and can be used to exercise many different areas of the body. Follow the instructions that come with the resistance band for a quick exercise routine - or try a search on Google for ideas. You can achieve quite a lot in five minutes with these.

Dumbbells are another good investment for a quick exercise routine. Get a range of weights and a storage rack, but make sure that they are stored safely away from children, who should NEVER play with them. Learn a quick dumbbell routine for the arms, back and shoulders. Personally I love bicep curls - they make me feel powerful! Find your favorite exercise and schedule it into your day.

Finally - and I hesitate to mention this one - a five minute stint of housework can break your work routine and, if you do it energetically enough - can be part of your fitness regime! I try to make these little spurts of housework into a time challenge and I schedule them into my day. For example, on Thursdays at 11.00am I might strip the beds. First, I open up ITunes and put one of my favorite tracks on. Then I run round like a mad thing trying to strip down 3 sets of beds, get the first lots of sheets into the washer and sit back down at the computer before the track ends. It may sound silly, but it makes housework a little more fun and less of a chore. A five minute sweep, vacuum or mop, if done energetically, can count towards your daily exercise and make you feel virtuous and house-proud too!

Lindsay Small is a Work At Home Mother who runs a collection of family-friendly websites including W-A-H-M.com - where Work At Home Moms can find information, ideas, inspiration, advice about work at home opportunities, interviews with successful WAHMs and hopefully a laugh or two. Visit http://www.W-A-H-M.com

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Bunn Coffee Makers - Which One?

Today Bunn coffee makers come in a wide variety of different styles and designs and can either be used in a residential or commercial setting. This company has been around for over 50 years now and were originally the first company to produce paper filters for insertion into commercial coffee makers. However over the years the company has dedicated more and more time in helping to produce good quality coffee making machines that are affordable. But in this article we will be taking a closer look at advantages to be gained from using various different kinds of coffee makers and grinders that this company now have to offer.

Bunn Commercial Grade Coffee Maker There are many advantages to be gained from using the Bunn commercial grade pod coffee maker over some of the other models that are produced by such companies as Braun.

1. You are not constantly wasting coffee as you only make one cup at a time. Plus no longer do you have to worry about the mess that is associated with loose coffee grinds as every thing is neatly packed into a pod which all you have to do is then insert directly into the machine.

2. The powerful boiler on this particular machine allows you to obtain hot water from the machine as well which can then be used for making cocoa or soups. Whilst also still allows you to brew up to 60 cups of coffee each hour if you so wish. So this type of machine is ideal for any kind of work environment.

3. The biggest advantage to be gained from using this particular pod coffee maker over the other models available is that it allows you to use multiple size pods. Where as with the other makes and models restrict you to using those which are specifically for that brand of machine.

4. It also comes with a great safety feature as often with many of the other kinds of pod coffee makers available you will need to handle the hot pod after it has been used. But with the Bunn one you simply remove the whole unit in which the pot is held and tip it up side down in order to remove it. Plus you are provided with 2 pod holders which means that you can use one for making coffee whilst the other can be used for making other sorts of beverages so that they do not end up having any of the residual tastes associated with the coffee ones.

Bunn Home Products Certainly if you are looking for a coffee maker that produces great tasting coffee quickly and efficiently then you should be seriously considering and looking at the various different models that Bunn have to offer.

1. The main advantage to be gained from using any kind of Bunn coffee maker for the home is that you will have a great pot of coffee in front of you in about 3 minutes.

2. Plus the paper filters that are used in Bunn machines have been designed by the company themselves. These filters are somewhat more porous than other types you can purchase today and so they allow the coffee that has been extracted from the grinds to flow more freely into the pot. This results in you having a more fuller flavored cup of coffee everytime you use it.

However if you want to ensure that the coffee you drink from your Bunn coffee maker at home tastes great every time it is essential that you make sure that you clean the machine thoroughly after each use. Doing this will help to remove any oily residue that has been left over from the coffee you have made previously. Also always make sure you use fresh cold water and replace the paper filters each time you brew a fresh pot of coffee.

As you will soon discover when carrying out some research in to the various different types of home coffee makers that Bunn produce not only do they look extremely stylish but they are pretty affordable as well. Generally you can expect to pay around $120 for one of the smaller models and the most popular models that people are now purchasing for the home include the B10B, Bunn A10 10 Cup coffee maker and the Home and Office Professional. All of which allow you to make 10 cups of coffee that tastes great at anyone time.

But when it comes to producing great coffee using a Bunn coffee maker you will also need to have a good quality grinder for the coffee beans. Again because Bunn are a company well renowned for producing high quality coffee makers they also make high quality grinders as well. The advantages to be gained from using a Bunn coffee grinder over some of the other types available are as follows:

1. Where as with most other grinders they pulverize the coffee beans the Bunn grinders shaves each bean into a size and shape that allows the maximum amount of flavor to be extracted from then once the brewing process begins.

2. Also the grinders that Bunn produce often have more than 50% more power than some other grinders which results in them producing less heat during the grinding process. Because less heat is produced then there is much less chance of the beans becoming over heated. Often when beans become over heated they lose a large amount of their aroma and flavor as much more of the oil found inside them is evaporated. It is the oil within the beans which helps to give a particular blend of coffee its taste and aroma.

3. Another advantage to you purchasing a Bunn grinder rather than any other type of grinder is that they work very quickly and can grind up to 1lb of coffee in less than 30 seconds. This means that within a matter of minutes you can be enjoying great tasting fresh coffee from your Bunn coffee maker.

Certainly when it comes to purchasing any kind of coffee maker produced by the Bunn company you will find that each one has been developed through the expertise they have gained over the decades from when the first starting producing commercial coffee makers. This also provides an explanation as to why their coffee makers have additional features that you will not often find on other coffee machines such as those produced by Braun, Black and Decker and Delonghi.

There is one final additional feature that you will not find on many other coffee makers today and that is that the water reservoir in any Bunn Coffee Maker is able to keep the water hot at all times. This means that the machine can be used at any time and will produce hot great tasting coffee in a very short time scale where as with other makes and models you actually have to wait for the water to heat up before the brewing process can commence. It is probably this kind of technology which has made Bunn coffee makers a force to be reckoned with when it comes to making great tasting coffee and makes the Bunn coffee makers stand out from the rest.

Steven Strowder is webpreneur, business writer and owner of coffee-makers-and-things.com. His knowledge ranges from gourmet coffee machines to automatic drip coffee makers. He has published numerous articles on this subject that will provide valuable insight.

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Faxing with VoIP, Can I do it?

Faxing with VoIP can be slightly different than the traditional Public Switched Telephone Network (PSTN). Not all VoIP providers offer Fax capabilities and some charge extra for this feature. Some VoIP adapters or ATA's as they are called allow fax capabilities by simply connecting your fax to the device. If your ATA supports fax capabilities you should not need a second line to send faxes. Beware that unusual amounts of faxing can violate your Terms of Service agreement with some providers and force you to upgrade to their business service, I think the normal user should not have a problem with this. Some providers require you to purchase a second number for your faxing needs and charge a minimal amount for that service usually around $5 or $10 per month.

VoIP Provider Fax Information:

Vonage: With a Vonage Small Business account, you get a dedicated fax line with 500 local and long distance minutes of outgoing fax service to the US (including Puerto Rico) and Canada, plus unlimited incoming faxes each month. Residential account you get a Vonage fax line for $9.99 per month with a one-time $9.99 activation fee. You get 250 minutes of local and long distance outgoing fax service plus unlimited incoming faxes each month. Extra outgoing fax minutes are only 3.9 cents per minute.

AT&T Call Vantage: All of their packages offer some level of Fax support. The $19.99 package includes one line for both faxing and calls with unlimited local service. The $29.99 package includes one line for both faxing and calls with unlimited US & Canada service. The $29.99 package includes one line for both faxing and calls with unlimited US & Canada service. The $49.99 2-line package includes one line for calls & Faxes with unlimited US & Canada service and the second line has 500 minutes available for either fax or voice.

Packet 8: According to their website there is no formal Faxing capabilities. I would assume the modem could be connected to the ATA just like a standard phone. There Terms of Service does not limit the use of a fax machine however it does not guarantee functionality either.

1 Touch Tone: According to their website there is no formal Faxing capabilities. I would assume the modem could be connected to the ATA just like a standard phone. There Terms of Service does not forbid the use of a fax machine however it does warn against over usage, which could require a business package upgrade.

Sun Rocket: According to their website there is no formal Faxing capabilities. I would assume the modem could be connected to the ATA just like a standard phone. There Terms of Service does not forbid the use of a fax machine however it does warn against over usage, which could require a business package upgrade or suspension of service

Lingo: According to their website there is no formal Faxing capabilities. I would assume the modem could be connected to the ATA just like a standard phone. There Terms of Service does not forbid the use of a fax machine however it does warn against over usage, which could require a business package upgrade or suspension of service

This is just a sample of providers to find out more you can search for additional providers online or visit our website.

As you can see most providers offer Faxing capabilities for free unless over usage or non-residential use is discovered. If you will be using VoIP for purposes other than the once in a while fax then I would suggest upgrading to a business plan that supports increased faxing.

This article may be reprinted without notification as long as the signature/link to author remain intact.

Editor at Michigan VoIP. Visit our site: Michigan VoIP Info.com for more comparisons.

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Wildlife and Nature Attractions in Oklahoma

Oklahoma is a state filled with natural wonders and attractions. In fact, it has the most diverse terrain in the United States on a mile-per-mile basis, according to the EPA.

The state has four main mountain ranges (Ouachitas, Arbuckles, Wichitas, and the Kiamichis). It also has over 200 man-made lakes, giving it more than any other state. The largest lake in the state is Lake Eufaula, which covers 102,000 surface acres of water.

The EPA also recognizes Oklahoma as having 11 distinct ecoregions. These include: Western High Plains, Cypress Swamps and Forests, Ouachita Mountains, Hardwood Forest, Ozark Forest, Ozark Highlands, Caves and Prairie, Cross Timbers, Tall Grass Prairie, Central Great Plains, and Southwestern Tablelands.

The state is also filled with various natural museums and conservation centers which are open to the public. Below, I have attempted to detail of few of these sites. Be sure and check them out if you find yourself in Oklahoma.

Tonkawa, Oklahoma - Located in Kay County along the Salt Fork Arkansas River, Tonkawa is home to the North Oklahoma Botanical Garden and Arboretum.

This facility is located on the campus of Northern Oklahoma College (1220 East Grand Street). It is open daily to the public and there is no price for admission. The gardens were established in 1901 and include an arboretum, butterfly display, herb, perennial, rose, and sensory gardens. There is also a greenhouse, and 4,000 to 6,000 bedding plants are added each spring. The annual Redbud Festival also sees the mass planting of over 150 redbuds each year.

Lawton, Oklahoma - Located in Comanche County, Lawton is a city of 92,757 people. It is home to large granite deposits and cotton fields. It is also home to The Percussive Arts Society Museum, Museum of the Great Plains, Medicine Park Village, Mount Scott, and Fort Sill (which includes Geronimo's gravesite). Lawton is also home to the Wichita Mountains Wildlife Refuge. Herds of buffalo, elk, longhorn, and deer are visible as they roam the open plains.

Jenks, Oklahoma - A suburb of Tulsa, Jenks is home to over 13,000 residents. One of the most popular tourist sites is the Oklahoma Aquarium, which is the state's only freestanding aquarium.

It is located on the banks for the Arkansas River. The 72,000 square foot facility was built in 2002 and brings 500,000 annually to the Tulsa area. Exotic marine life are on display, as well as fish and freshwater animals native to Oklahoma. A huge shark tank is the most popular exhibit, and the facility also has the largest collection of fishing tackles in the world.

Grove, Oklahoma - Grove is home to the Lendonwood Gardens, a botanical garden which is free to the public. Founded in 1995, the gardens feature a blend of American and Japanese gardening techniques.

There are over 500 varieties of daylilies, 25 types of dogwood, over 50 bonsai, 75 kinds of Garden Maples, 70 varieties of hostas, as well as a koi pond and much, much more.

In addition to the natural beauty of Oklahoma, the above towns and cites each have Indian casinos and bingo halls within close proximity. After enjoying the beauty of God's creation, why not stop in and risk a little of your hard-earned money?

Tonkawa, OK Bingo
Lawton, Oklahoma Bingo
Jenks, OK Bingo

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Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then youre missing the boat. Chiseled abs is awesome abs.

How do you get ripped abs?

It's about diet, cardio and hard ab routines. I'll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.

First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that's not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.

For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!

Last step in the beginner ab routine is to add in some bridges or "planks" as some "guru's" of fitness have coined them. This is basically a pushup position but you don't rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don't let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.

So here is the ab routine once you are working all exercises together.

Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!

Alright enough of the easy stuff, we're here for some serious abs, killer abs.

Onto Ab Routine 2: The ab killer! I love pet names.

This ab routine will all be done on the decline bench.

The first ab exercise? Decline hip roll/leg raise. Beauty!

Step 1: Put your head where your feet should be

Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!

Step 3: Stretch out and do a straight-legged leg raises.

Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!

Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you've turned around!)
Step 2: Lower yourself until you're about a foot short of lying fully back
Step 3: Come back up if youre still with me!

Third ab routine exercise:
Incline Russian twists (even sounds evil doesn't it?)

Step 1: don't move out of the sit up position. Just grab a medicine ball or a 10- pound weight.

Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.

Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That's one rep. You don't come out of the bottom at all! Fun huh?

Here it is ab routine layout:
Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!

No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.

Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!

Well lets call it the "commando cardio ab annihilation" workout. I have to have a fancy name on it or you wouldn't be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.

1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.

Ab routine exercise 1: Smith machine, Swiss ball hip rolls:

1.Set the bar low in the smith machine, just below the top of the Swiss ball.

2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!

3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.

Ab routine exercise 2: Partner resisted Swiss ball crunches.

1. Its a normal Swiss ball ab crunch but your arms are crossed across your chest and your "friend" pushes down on your shoulders to apply resistance. That's it,..ahem.

Ab routine exercise 3: Swiss ball rollouts.

1. Kneel on a pad with legs crossed ball in front of you not on the pad.

2. Your hands are on the ball so it now looks like your praying?

3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.

4. Profuse sweating and clutching of the stomach. This should come naturally.

In an ab routine all together?

Smith machine/Swiss ball hip rolls x20

Partner resisted Swiss ball crunches x20

Swiss ball rolloutsx20

Rest 30-60 seconds after each tri-set circuit or continue right through if you're a freak of nature or slightly "touched". I've never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!

I'll have to buckle down!

Ray Burton is a motivational speaker, an ISSA-certified personal trainer, philanthropist, and author of the best selling weight loss book, "Fat To Fit - The Journey Ray has written hundreds of articles and been featured in Rising Women, The Calgary Sun, and www.Crosstrainer.ca

For info on Ray's book, visit the home page at: http://www.FatToFitBook.com. To get Rays FREE weight loss tips newsletter visit his weight loss website.

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Marble Beyond Floors - Using Marble Tiles Elsewhere In Your Home

The characteristic of marble is as fascinating as its uses in different European and Asian houses. For one, marble, as a stone itself, is actually a conversion to limestone and other stones materials that it has picked up and connected while moving from one place to another. And just like how marble undergoes various processes before it becomes the unique tile you see today, it also has diverse uses in houses that come far from its popular use as a flooring tile.

Marble Tile in your Kitchen and Living Room

For a more customized, relaxing environment and easy to clean cooking area, a marble tile should be the material used. With a medley of blue and brown stones in it, surely the marble tile would mix a jazzy and yet cozy looking kitchen even making low-cost plates and utensils look elegant.

And since Marble Tiles can also come as a polish mosaic, then it can also be used for your living room wall. It would add to the naturally chilly ambiance that places with tropical weathers would definitely get the hots for. And if you're the kind of person who can't stay in without a little creativity, then, try building a mural made of marbles which can be showcased at the porch.

A cool thing to jazz up a mural is just a one-two-three step away. Of course, you may need to purchase a marble or, better yet, different kinds of stone materials that you yourself will assemble. This will add your touch in the whole decoration. Then on your Living room choose the best spot to furnish a big image of either you favorite painting or a trace of a sketch of the hummingbirds.

Marble Tile in your Bedrooms

But not only are marble tiles good for places in your house that can be immediately seen. Marbles can also add to the comfy feel of your bedrooms not only as a floor tile but as a divine looking wall decoration made of a mosaic.

Marble Tile can also be used as material for making coffee tables and chairs and cabinets. First thing to do is set pieces of marbles on the top of the table. Or to be even more creative, trill the marble on a wood or just at the legs of the tables. And if you have a veranda, try exhibiting a piece of marble tile pot.

Even non-experts can make this with another one and two step away. With just a grab of a piece of carpet, mosaic marble can be directly set in it, perhaps, right at your doorway. Mosaic marbles can be bought in all leading hardware stores and can sometimes be with your choice of appearances.

Tilenet - http://tilenet.net

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Symptoms Of Acid Reflux

Everyone at some times in their lives experiences digestion trouble. Your body has natural warning signs to let you know that you should give better consideration to what you are putting in your mouth. If you consume too much of the wrong things your body will let you know by punishing you a little so that you will think it over better before you do it again, these are the kinds of acid reflux symptoms you'll have to experience. Over consuming any kind of liquor can lead to severe punishment like vomiting and a hangover.

Too much liquor is not good for your body and it will let you know this. Too much salt is not good for us and eating too much of it can cause extreme thirst. Many types of foods that are not the best for us health wise can be so very delicious though. Spicy hot links, down at the pub, or hot dogs and oily cheesy pizza at the ball game, are sometimes just too good to pass up and then our bodies will speak to us and let us know that this type of food is not what it likes you to put into it in large amounts.

Heartburn is what it will punish us with and it can be brutal punishment. Heartburn is caused by digestive acid being forced up into our throat, where it causes a severe burning sensation. It can also cause a burning sensation in the upper chest. So heartburn is normal and is a natural function of our body and its digestive system. Under normal circumstances heartburn can be controlled by exercising a little common sense, while we are choosing what to eat.

Slightly problematic heartburn can be controlled with antacid tablets from your local drug store. Acid reflux disease is when something goes wrong and we are experiencing heartburn far too much and for no reason at all. Having acid forced up out of our stomachs is not good for you and can lead to all sorts of related health issues. If you find yourself having to take antacid tablets and dealing with heartburn every day, then the chances are very good that you may be suffering from acid reflux disease.

The good news is that acid reflux disease can be diagnosed and is treatable. The test that is commonly used to diagnose acid reflux disease is called the Bernstein Test. During the Bernstein Test acid is introduced into your stomach through a tube and your bodies reactions to it are observed in a laboratory setting. The acid our stomachs and digestive system uses is hydrochloric acid and it is a very strong acid.

Hydrochloric acid in concentrated form can dissolve a penny in a matter of minutes. So there really is some powerful chemistry going on in our stomachs and when you have acid reflux disease it is nothing to be taken lightly. Acid reflux disease can strike anyone at any age and quite often it is children that suffer from it. The Bernstein Test can be administered on anyone at any age.

The good news is that acid reflux disease has been the focus of research for many years and as a result of this research allot of ground has been gained in the area of treatment. New drugs have been developed that are very effective in treating acid reflux disease. So people who had to suffer and endure in the past can now be treated and live normal pain free lives. So if heartburn is becoming more and more of a problem for you and you find yourself gulping over the counter heartburn remedies maybe it is time to talk to your doctor about acid reflux disease.

Article by Sven Ullmann, who runs Deserved Health - information on health for you and your family. Read more about Acid Reflux Symptoms.

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Build Your Own Dry Washer And Dig For Desert Gold

A dry washer is a piece of equipment that is used to separate gold from sand with pulsations of air coming up through a porous cloth medium. This allows the gold to settle downward and get caught. It is the gold prospecting equipment of choice in dry desert areas. The vibrations and flow of air replace the function of water in the normal sluice, allowing the gold to settle downward. Screened gravel passes down an inclined riffle box with cross riffles. The bottom of the box consists of a thin, light weave canvas or some other fabric through which moving air passes upward.

There is question that dry washers are a type of gold prospecting equipment that you just have to have if you're working in the desert, but the prices are really high. In addition, at least for the bellows type dry washer, they are not that hard to make. It really has only been in the last 40 years that you could buy pre-made dry washers quite easily. For a hundred years before that generally most dry washers were home made affairs designed and built in the gold prospector himself. If you'd like to be a part of that great tradition of prospectors, read on.

First, the bulk of what homemade dry washers are made of is wood, so standard home wood working tools are sufficient for all but the riffle tray. I prepared some general plans for an average puffer type homemade dry washer, and they can be seen on my website (see below). You can adopt and use these plans, or use them as a starting point and design your own dry washer. To build one, you need to think about how you will build your particular unit, and what design ideas you want to use on your own homemade dry washer. There are also commercial units on the market, and it can be helpful to take a look at them when thinking about your own design.

The first design concept you need to think about is the air source. Do you want to build a bellows puffer, or a powered blower type of unit. Both work well, but the puffer type is plainly easier to build. Because of this, I recommend a Puffer type dry washer if this is the first one you are building. Remember that dry washers are built such that you could always modify it in the future to switch from a Puffer type to a blower type if thats what you eventually decide you really want to do. No mater your design, you will need the following construction materials: wood, metal, cloth, screws, screen. I suggest 3/8 inch weave for the material screen half inch would probably be OK, but I suggest 3/8 inch as best. Too large a size and those larger rocks will help push gold out of your sluice, and if too small and you may loose a nice nugget if you dig one up.

You will need standard working tools. See my web page about obtaining the tools you will need. I have done up a page on hand tools for this type of project, you can check it out on my website. My best suggestion if you want to start fabricating mining equipment (and keep the stuff you have in good repair) is to purchase a small welder. In fact, I so strongly recommend that you consider buying one of these welders that I have done up a whole web page on it. If you are seriously considering building your own dry washer, you check it out on my web page.

A dry washer consists basically of two connected boxes, and upper box and a lower one. The upper box is really just a hopper you can feed gravel into. The material too large for the screen falls off the screen as oversize. The exact dimensions of the upper box are not that critical, but you dont want it to be too big or too small. The lower box contains the bellows or blower as well as the riffle set up. You shovel onto the screen until the upper box is full, then with a puffer type, you step to an upwind location and pull the cord to make the bellows puff. The material then works its way down through the hopper, and across the sluice riffles. When the hopper is empty, you start shoveling again until its full. Make sure the screen you purchase for the upper box is durable and that on the hopper it is well supported from underneath. If you toss too many big rocks onto a poorly supported screen it will simply bend and break. That is something that can be fixed, but when you are out in the field, it can be very inconvenient. A couple quarter inch diameter steel rods can be very helpful support for the screen.

The gold catching riffles in the lower box of a dry washer are different than those on a water sluice. The design on a water sluice box is that the gold is retained downstream of the riffle. On a dry washer, the gold is designed to be held on the upstream side of the riffle. The riffle tray is one of the things that really need to be put together by welding. I suppose small bolts would be a possibility, but welding would be much superior. Welding up the removable tray does not take that much work. On the underside of the riffles is a light weave muslin cloth that allows the air to pass upward through it. The riffles need to be a movable tray, so that periodically (usually every hour or two of run time) the riffles and the concentrates can be removed and put in a bucket for later processing. In addition, with the puffer type, dust gets sucked into this lower air box and it needs to be cleaned out from time to time. Check out the welding page noted above for more details.

On the underside of the lower box is where the air comes in. If you use a blower, this is where the duct enters. If you are making a puffer / bellows type dry washer, this is where the bellows will go. Good heavy canvas makes a good bellows. Material that has been rubberized or made waterproof is best. You also need a flapper so that air can go in and go out only through the riffles. The one way flow flapper is usually just a piece of 1/8 inch rubber covering a hole about 4 inches in diameter. The bellows are hinged on one side and a pull cord is attached to the end opposite the hinge. Pulling on the cord puffs the air through the riffle cloth. See the photos on my website for further detail. Its helpful if the support legs on the lower blocks are adjustable in some way, as the ground surface in the gold fields is often very uneven.

If you would like to look at some additional information on building a dry washer, including photos and the basics of how they operate, take a look at my web page on building your own dry washer it can be found at: http://nevada-outback-gems.com/design_plans/DIY_drywash/dry_wash.htm

I actually have a whole set of pages on building your own prospecting equipment to find gold, and it can be seen at: http://nevada-outback-gems.com/design_plans/DIY_equipment.htm

Chris Ralph is an engineer and amateur prospector His web site on prospecting for gold can be found at: http://nevada-outback-gems.com/prospect/chris_prospect.htm

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Email Marketing - Building A Mail List

Millions of people use their computer everyday as a form of communicating with others by sending messages through email.

From sending newsletters, updates, articles, follow-ups or simply sending an email message.

If you have an online business, email marketing gives you the opportunity to target your products or services to a selective audience. Whether you use it everyday, weekly or monthly, it is a great way to communicate with your customers supplying them with useful information.

It is known that many Internet marketers generate more revenue from their mailing efforts than they do from their website. This is mainly because when you have a large mail list and correspond frequently, people are more inclined to buy from someone they have established a relationship with.

As with any business, you have to start to build a mail list and develop some strong mailing campaigns. You can accomplish this through customer sales, newsletters, memberships, subscriptions, referrals, etc. The most efficient and practical way will be from your website, such as offering your viewers a free newsletter that they can subscribe to.

Publishing your own newsletter is by far the best way to build up a mail list in the shortest possible time. Although the time involved in writing your own publications is more demanding, once you have a few publications published, your mail list will begin to grow quickly.

Key Points:

In publishing a newsletter, here are a few key points to consider.

- Have a form on your website giving your viewers the option to subscribe. To increase the amount of subscribers you receive, have this form on every page of your website.

- You may want to consider having a page on your website explaining the benefits of subscribing to your newsletter in more detail.

- On your form, make sure you give a short description to the benefits to subscribing to your newsletter. Do not just put a subscribe form on your site and expect people to subscribe.

- You need to give a brief explanation of what information they can expect to receive for subscribing. Also let them know how often your newsletters are sent (daily, weekly, monthly). It also is a good idea to give them something for free as an incentive for subscribing (discounts on your products, ebooks, coupons, free reports, etc.).

Added Benefits:

Not only can you build a mail list from offering a newsletter from your website, but you can get added subscribers to your newsletter using the following techniques.

Swap Ads

You can swap ads with other newsletter publishers. Look for publishers that have an opt-in mail list of people who would be interested in your newsletter, products or service.

Message Boards

Placing an announcement about your newsletter in message boards can always bring you a few subscribers.

Press Release

You can get added subscribers by using a Press Release about your website and the benefits of your newsworthy ezine.

Ezine

Listing your newsletter in ezine directories is one of the best ways to get added subscribers. Remember you can use free directories as well as paid ones to list your newsletter.

Discussion Groups

Discussion groups are where people participate in topics pertaining to a certain interest. By participating in these groups your business can generate many new subscribers.

The idea behind this is to be part of the group, getting involved and participating in the general discussion. Everyone in the group needs to stay focused on the common interest. This is not a place to post ads about your website or newsletter.

If you are asked about an issue that relates to your business, it is perfectly okay to direct them to your website.

Another way that is acceptable is in your signature file. You can respond back to comments leaving your signature file with a brief description about your newsletter.

Referrals

Last but not least, always ask for referrals from your viewers or subscribers. If you supply solid information in your newsletters, youll be surprised how many referrals youll receive.

Building a mail list is the key to your success and will be your true source to increasing revenue.

Final Note

When we talk about building a mail list, this is only to imply building one through an opt-in list. An opt-in list is from people who have given you their email address and agreed to receive information from you.

Never send out email to people who have not requested it or use email addresses through another source (companies that sell or rent email addresses without the addressees permission).

If you build a mail list that is not opt-in, it will be considered Spam (Unsolicited Commercial Email). Spam is considered illegal in some states and you can risk the possibility of your business being shut down.

Copyright 2003-2005 by John Kovacs

John Kovacs is the CEO and founder of A Home Business Opportunity. His website mainly focuses on supplying free marketing tips, resources and support for home startup businesses and Internet marketing. To get a step-by-step guide in building an online business, visit http://www.ahomebusinessopportunity.net

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The Pros And Cons Of Bamboo Flooring

You have a chance to choose your wood flooring, and you dont want to waste it with something ordinary. So why not give bamboo flooring a look?

Bamboo flooring is a grass, not a wood, flooring. The speed with which bamboo grows means harvested bamboo is replaced far more quickly than harvested trees, that the production of bamboo flooring has no adverse effects on the environment. And bamboo offers you the choice of either a flat or vertical grain.

Its single drawback is that it is most often available only light honey shade, or a darker amber shade achieved when it is pressure steamed and carbonization occurs. Carbonized bamboo flooring, however, is about 20% softer than natural bamboo flooring. Some manufacturers offer the option of factory-dyed or stained bamboo flooring as an alternative.

The Process

The process of turning bamboo into flooring entails cutting the harvested hollow bamboo canes into strips, boiling them in a mixture of water and preservative, pressing the softened strips flat, and using a urea-based resin to form them into laminated boards. Even with its light weight, bamboo is, surprisingly, almost as dent and shrink-proof as oak.

Bamboo flooring, in fact, is as hard as maple, and because it is not a true wood, can be used in areas where exposure to water makes wood flooring impossible. It is stain and scuff, as well as water, resistant, and ideal for heavily-trafficked areas.

Unfinished Vs. Finished

Bamboo flooring is available either unfinished or finished. When left unfinished, the planks of bamboo have squared edges which allow them to fit together almost perfectly; they can then be finished by the homeowner with a protective stain or sealant to improve their durability.

Beveled-edged finished bamboo flooring is sealed with polyurethane. Its beveling creates a floor with a planked look, and because of its polyurethane sealant, will not accept staining.

Most of the bamboo used in bamboo flooring comes from forests in Chinas Hunan province; and the completed bamboo flooring sold in the US has been imported from a Pacific Rim manufacturer. But it is readily available all over the US.

Questions To Ask Before Purchasing Bamboo Flooring

Bamboo flooring, depending on whether or not it is finished and on its length and width, costs between $3.00 and $8.00 per square foot. If you are considering it, there are some questions you should ask your flooring retailer. In order to be dent resistant, bamboo flooring should b e harvested from mature stands of bamboo, at least six years old. It takes that long for the bamboo stalk to develop a woody texture.

Processed bamboo, as long as it is not made from the tip or base of the bamboo stalk, really is harder than oak. Ask if the flooring you want is made from the heart of the bamboo stalk. And before installing your bamboo flooring, let it acclimatize to your house for about a week. Your bamboo floorings moisture content should be within two to four percent of that of your sub-flooring.

You can also find more info on Bamboo Flooring and Discount Hardwood Flooring. Homeflooringhelp.com is a comprehensive resource to know about Home Flooring.

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