First Ironman? The Ten Most Common Mistakes

There’s lots of trial and error involved when you’re attempting your first Ironman. These days there’s lots of advice floating around out there and it can get confusing at times. After over 20 years on the Ironman scene, I’ve seen some of the same mistakes made over and over again by first time Ironman triathletes.

Here are the top ten mistakes that I feel you should really try and avoid. Just possibly it will give you a better shot at achieving your Ironman goal.

(1) OVERTRAINING

Almost without fail, the first time Ironman will go into the race overtrained. The hardest thing to learn about your training, is when to rest. Its really difficult to convince some athletes that rest is an essential component of their Ironman preparation. Some will insist on training no matter how tired they are or how sore they are. They will completely forget to factor in the physical and mental effort they expend at work every day. Worse yet, as the big day approaches, they will start their taper far too late. They continue to pound out the mileage for fear they’ll lose the conditioning they worked so hard to achieve.

Here are a few tips: If you begin a workout, and just know its going to be a struggle–you just have no energy–stop the work-out and go home. You obviously need more rest. When it gets really bad, take an entire week-end and do “nothing” associated with Ironman training. Go away for a few days. You won’t lose a thing and will resume your training rested and refreshed. As far as tapering, your longest workout day should be “4 weeks” before race day. Begin your taper there.

(2) POOR DIET

It’s almost sad to see the effort some people put into their Ironman training only to stall their strength and endurance growth with an improper diet.

Avoid the junk food, eat a proper balance of complex carbs, protein and fat. Enhance a proper diet with vitamin supplements.

(3) IMPROPER FINAL WEEK PREPARATION

Its so easy to get caught up in the hype on Ironman week. Too much time is spent in restaurants eating food you don’t normally eat.

Far too many athletes will do the swim course several times or hammer out long bike rides or pound through ten mile runs in the blazing heat. None of this helps you. You must stay relaxed and get lots of rest that final week. Before you arrive at the venue, make sure you have a plan set out for the entire week, right up to race morning.

(4) IMPROPER PRE-RACE HYDRATION

Either athletes will drink too much or not enough leading up to the race. You should start hydrating several days before the race. The rule of thumb is, when urine is clear and copious, you are properly hydrated. Too much drinking will flush too many nutrients out of your system and could lead to hyponatremia. More is not better. “Don’t” drink too much on race morning. You don’t want fluid sloshing around in your stomach during the swim.

(5) IMPROPER RACE-EVE PREPARATION

The day before the race is crucial! You shouldn’t be doing much of anything. Rest is the order of the day. Stay out of the sun. Eat your final large meal early in the day. (I never ate after 4 p.m. on that last day). This gives your digestive system time to work. Do what you must do. For instance–bike check-in, pre-race meeting and then go back to your room and relax.

(6) POOR SWIM STRATEGY

It’s an Ironman tradition to have mass swim starts and I can’t see that changing anytime in the near future. Most races have upwards of 2000 starters in a congested swim area. To convince yourself that the best strategy is to follow the course markers is a recipe for disaster. To decide to wait a minute or so, and then follow the markers is still a disaster. When you look around, their will be hundreds of others waiting as well. Go in with a workable strategy. Avoid the crush. I have an excellent swim strategy on my website.

(7) MISTAKES IN TRANSITION

The last place you should be running, is in the transition area. If this is your first Ironman, there is absolutely nothing to be gained by it. It will drive your heart rate up. It will cause you to make mistakes. Take your time. In the chaos that surrounds you, keep in your own relaxed space.

(8) GOING OUT WAAAAY TOO FAST ON THE BIKE

Relax!! Don’t eat or drink for twenty minutes or so. Let your body adjust to the new demands you’re placing on it. Then begin to fuel up for the bike ahead and keep nutrition and fluid on an even keel for the entire bike ride. Spin at a nice relaxed pace for the first 40 km or so and then pick it up a little to the pace you feel you can maintain for the bulk of the ride.

(9) ABSOLUTELY NO RUN PLAN

Don’t just go out and wing it. Have a well-conceived run plan. Train months ahead for how you plan to handle the marathon. Its likely that not even 1% of first time Ironman hopefuls will run the entire marathon. So train for this. Do long run-walks in training. In other words, try a three hour training run like this.

Run for the first 30-45 minutes and then begin walking for two minutes and running for 12-15 minutes at a steady workable pace. Keep repeating this for the entire run. In effect, what you’re doing, is practicing walking the aid stations and running in between as much as possible. When you leave the bike-run transition try and get in as much mileage as you can before you begin walking.

(10) ABSOLUTELY NO EATING-DRINKING PLAN FOR THE RUN

As the marathon progress and your energy and endurance are being challenged to the max, the normal reaction is to try eating a bit of everything available at the aid stations. This is another disaster in the making. The last thing you need is cookies, fruit, coke, etc., etc. trashing your stomach. If you trained all year with gels and a certain type of replacement drink, then that’s what you should stick with. Don’t make the mistake of searching everywhere for a miracle cure. Is isn’t there. The Ironman hurts. That is the nature of the beast. Don’t let it get the best of you. Fight through it with an eating and drinking plan that you’ve thought out long before race day.

Everything I’ve mentioned here is covered and discussed on my “Ironstruck” website. I would be particularly concerned with having a proper diet and overall-race plan. Take the guess-work out of race-day. Know exactly what your swim plan will be. Proper diet and vitamin supplements are a must. Make sure your Ironman plans cover everything up to and including the race.

About Style – Picasso Versus Dali

Style is a concept that is used in many areas. In arts for example it denominates a certain characteristic or typical way of … painting. In fashion it is used to describe a certain tendency to dress. And style is also used in architecture to express more or less the same — way — in which a building is made — classic, modern, gothic, etc. And even organizations have their style in organizing activities.

This is less visible, but equally significant, because style gives (form to) identity and authenticity.

Awareness of differences in style in other areas – like painting – could help to understand the differences and importance of style in organizations. For example the difference in style between the two Spanish painters: Pablo Picasso (from Malaga) and Salvador Dali (from Catalonia).

Both have had their own style, which we can not easily express with words, but they are prominent when looking at the painting of each of the artists. Style and arts (in painting) can mean to different things: the own style of the painter and the style of a movement that dominates a certain period.

Dali for example has always been predominantly associated with the surrealist movement in arts. Picasso on the other hand has been associated with cubism but also with many other styles.

In fact the main differences — in style between the two masters — is perhaps that Picasso has altered his style and preferences to express himself, whereas Dali has been loyal to mostly one style; surrealism.

Picasso has always been valued more on the market than “Dali” and probably because of the same reason. Where the market is capricious and not only focused on one style, it will most value the artist that is able to switch from one style to another. One point in time the market turned its back to surrealism as being out of date. This happened with al style periods like in philosophy where a period like existentialism is “overdue” at one moment in time. The hype or trend is over and if you are still committed to this style the market will ignore you.

It is said the Picasso was always an outsider, never committed to one style, always looking for new way to express himself. Dali had found his “way” and not willing nor eager to open up for new developments and innovations.

Style is even present on a personal or psychological level. Myers and Briggs have elaborated this topic with a set of personal preferences; in this case the Judging versus the Perceiving preferences.

“This fourth preference pair describes how you like to live your outer life–what are the behaviors others tend to see? Do you prefer a more structured and decided lifestyle (Judging) or a more flexible and adaptable lifestyle (Perceiving)? (http://www.myersbriggs.org/my-mbti-personality-type/mbti-basics/judging-or-perceiving.asp)

It seems that Picasso would be more Perceiving (P) where Dali would favor more a Judging lifestyle (J).

Style is peculiar way in which things are done – made, designed, etc. It is omnipresent, also in business, but less visible than the style of a painting. But give it some attention. Focus on the way you organize your life or business.

© 2006 Hans Bool

Fitness And Wellness Principles – Part 2 – Exercise And Fitness

Being physically fit provides a foundation for overall health and well being (Health and Fitness Principles). We can define physical fitness as, the physical attributes and skills that one has that allows them to perform the tasks of daily living effectively and alertly, while leaving an adequate amount of energy in reserve for recreational and/or emergency activities (Health and Fitness Principles). When we hear the term, physical fitness, we typically think of activities such as running, jumping, or lifting weights. But, fitness involves much more than how much you can “lift”, how fast you can run, or how high you can jump (Physical Activity and Health).

Practically speaking, it has more to do with your ability to easily and effectively carry out common activities like shoveling snow, back packing, mowing grass, or playing with your children.

What can exercise do for me?

Regular physical activity has been associated with decreased risk for many illnesses. According to the American Heart Association, regular, moderate exercise has been shown to provide the following benefits:

o Decreased risk of heart disease

o Decreased risk of heart attack

o Lower total cholesterol

o Lower blood pressure

o Decreased risk of being overweight or obese

o Decreased risk of stroke

o Lower stress levels

o Improved sleep

o Improved physical appearance

o Increased energy and strength

o Stronger heart, lungs, bones, and muscles

(Why Should I be Physically Active, AHA)

As with other components of wellness, the transition to becoming more physically fit requires lifestyle changes. In order to reap the benefits of regular physical activity you must be able to make a lifelong commitment to your program (Fitness Fundamentals). It isn’t necessary to have any special equipment, or to join a health club or gym. It only requires that you participate consistently in some type of moderate – vigorous physical activity. Again, this does not need to be limited to traditional health club style exercises. Use your imagination, and select activities that you can enjoy. For example, rock climbing, hiking, rowing, or dancing would be excellent alternatives to the typical exercise program.

Physical Assessment

Regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any exercise or nutrition program. This is especially true if you are over the age of 35 and have been inactive for several years (Fitness Fundamentals). There are several other indications that would also suggest the need to consult with your physician before starting:

o High blood pressure

o History of heart disease

o Dizzy spells

o Difficulty breathing after mild exertion

o Arthritis or other bone ailment

o Muscle, ligament, or tendon problems

o Known or suspected disease

o If you smoke

(Fitness Fundamentals)

Although there are some small risks that go along with exercise, it has been well documented that the risks associated with inactivity, and/or being overweight are much, much greater (Fitness Fundamentals).

A properly designed fitness program should always focus on balance. In other words, a program should address each component of fitness. According to The Aerobics Fitness Association of America, there are five components of fitness (Yoke, et al).

1. Muscular Strength

2. Muscular Endurance

3. Cardio-respiratory endurance

4. Flexibility

5. Body Composition

In addition to including balance in your routine, you should always begin the program development process by establishing a set of realistic goals. It is unfortunate that the majority of information about cardio and strength training that people hold as true are nothing more than “urban legend”. I have listed below several of my favorite fitness and exercise myths:

Popular Exercise Myths

1. “If you stop weight training the muscle that you have built will turn to fat.” As bodybuilding legend, Franco Colombu once said, “That would be like saying that an apple can turn to an orange.” Muscle and fat are two completely unique types of tissue. Therefore, it is impossible for fat to “turn into” muscle. Likewise, it is not possible for muscle to “turn into” fat.

2. “Weight training makes women have a masculine appearance.” Proper weight training will help almost anyone to look healthier by improving body composition and making the body look more tight and firm. The huge muscles that are seen in the professional women’s bodybuilding ranks are produced by very large quantities of anabolic/androgenic steroids, not simply by strength training alone.

3. “You need to spend a great deal of money on dietary supplements to be successful.” The foundation of any exercise program is built upon the combination of a balanced diet, plenty of rest, and a well designed exercise regimen. Supplements are definitely not necessary for strength trainers or endurance trainers regardless of their fitness level.

4. “It takes expensive machines and workout equipment to build a quality physique.” Although it is desirable to have a few basic pieces of equipment at your disposal, it is very possible to design an effective workout routine with no equipment at all. There is a great deal of research that has demonstrated a number of advantages to “low tech” functional strength training programs. This doesn’t mean that you should avoid the fancy weight machines. But, you should keep in mind that some of the greatest physiques in history were developed with little or no exercise equipment at all.

5. “Weight training will make you muscle bound and stiff.” Actually, research has demonstrated that when resistance exercises are performed through their full range of motion, flexibility increases. Weight training stretches opposing muscle groups.

Designing Your Program

As you begin putting together your program, it is helpful to use what is known as the FITT formula.

F.I.T.T. =

F = Frequency (how often you exercise)

I = Intensity (how hard you are working when exercising)

T = Type (what type of exercise is being done?)

T = Time (how much time is spent exercising)

The American College of Sports Medicine has established specific guidelines concerning the FITT formulas for both cardio-respiratory training and strength training. The guidelines for Cardio training are as follows:

Cardio Guidelines:

o Frequency = three – five times per week

o Intensity = 55 – 90% of max heart rate

o Time (or duration) = from 20 – 60 minutes

o Type = Common forms of cardio training: walking, cycling, jogging, swimming, stair climbing, and dancing

o Beginners = Start by working at approximately 55 – 70% of max heart rate

o Hydration = be certain that your body is adequately hydrated before and after exercise Approximately ½ – 1 cup of fluids per 15 minutes of vigorous activity

o Warm Up = an exercise session should always begin with a brief warm up period of about five minutes. Warming up consists of light activity such as walking or cycling

o Cool Down = Always slow down your pace during the last several minutes of your exercise session in order to allow your heart rate and core body temperature to gradually return to normal

o Over exertion can be hazardous to your health. Be certain that you are training at an intensity that is appropriate relative to your age, fitness level, and personal health condition.

Intensity Level

It is extremely important that you are exercising at an appropriate level of intensity. There are several methods that can be used to measure how hard you are working. The method that you choose will depend on what type of equipment that you have at your disposal. The two most common measures of intensity are heart rate, and the talk test.

As mentioned earlier, your training heart rate should be from 55 – 90% of maximum heart rate, depending on your current fitness level and goals. (Consult with your physician to determine if this range is appropriate for your personal condition). You can use the following formula to approximate your target heart rate.

220 – Age = Max Heart Rate

Max Heart Rate x .55 = beginners level training heart rate

Max Heart Rate x .70 = Intermediate level training heart rate

Max heart rate x .90 = advanced level training heart rate

The most common measure of intensity, however, is “The Talk Test”.

Basically, if you can speak conversationally (but not get enough air to sing), while performing your aerobic exercise you are probably somewhere between the desired range of 55 – 90 % of MHR. If speech becomes broken, you are exceeding the desired range.

Next we will discuss strength training. There are many health benefits associated with strength training that are often overlooked by recreational exercisers. A few of the benefits include:

o Increased motor performance

o Increased bone density

o Decreased risk of injury

o Increased metabolic rate

o Increased capacity to perform work

Strength Training guidelines

o Frequency = Two – Three non-consecutive days for beginners

o Intensity = Perform each movement to muscular fatigue or near muscular failure

o Type = The most common forms of resistance training include weight lifting, pushups, pull-ups, crunches, resistance bands.

o Time (or volume) = Beginners perform one – three sets of eight – fifteen repetitions per exercise.

o Progression = Increase weight by approximately 5% when you are able to reach your repetition target on two consecutive training sessions.

o Exercise Order = It is most desirable to work from largest muscle group to smallest muscle group.

o For example, Squats, Pushups, Chin Ups, Calf Raise, Crunches

o Breathing = Always exhale on the positive (concentric) portion of the movement. In other words, exhale when you exert force. NEVER hold your breath when strength training.

o Tempo = Move the weight in a slow and controlled manner. Many popular methods recommend two seconds for the positive phase, followed by four seconds for the negative phase of the lift.

o In my opinion, it isn’t necessary to count your tempo. Just embrace the concept of slow and controlled movement.

o Overload = You must challenge you body to work at increasingly higher levels to bring about ongoing improvement

o Regularity = you must work out consistently to benefit from strength training. At least two non-consecutive sessions per week are required on a consistent basis.

As with cardio training, it is necessary to begin all strength-training sessions with a brief, five minute warm up period. At the conclusion of your strength routine, you should conclude with a short cool down, followed by static (non-bouncing) stretching of the major muscle groups.

Tips for finding time

1. Wake up an extra 30 – 60 minutes early to exercise before your workday starts.

2. Take a brisk walk on your lunch break.

3. Begin your workout immediately upon arriving home from work.

4. Incorporate exercise into family time. Take everyone out for a 30-minute walk after dinner, or go to the park for a game of basketball or soccer.

5. Split your exercise into two separate sessions, fifteen minutes in the morning and fifteen minutes in the evening.

6. Schedule your exercise just like you would any other appointment. Put it in your Palm Pilot, Day Planner, or Outlook Calendar.

Developing a realistic plan of action before adding exercise to your schedule is necessary to ensure your long-term success. Making any change to your lifestyle requires commitment to change. Identifying potential roadblocks to your success will help you to make more realistic plans. The number one reason that people site for failing to exercise is “lack of time”.

Therefore,

you should examine your daily work and activity schedule thoroughly to determine where you can fit exercise in to the mix. For more detailed information about developing an effective training routine it may be helpful to consult with a professional personal trainer. There are also a number of qualified personal trainers that offer online coaching for those who don’t have the time to work with a trainer in person.

As mentioned earlier, regardless of your current health or physical condition, it is always a good idea to have a physical examination before undertaking any physical exercise or nutrition program.

References:

YMCA of the USA. YMCA Personal Trainer Instructor Manual. Champaign: Human Kinetics Publishers, Inc, 2000.

(YMCA of the USA)

Yoke, Mary, and Laura Gladwin. A Guide to Personal Fitness. Sherman Oaks: Aerobics and Fitness Association of America, 2003.

(Yoke et al.)

“Fitness Fundamentals.” Guidelines to Personal Exercise Programs. President’s Council on Physical Fitness and Sports.

Sept 2005 .

(Fitness Fundamentals)

YMCA of the USA. Principles of Health and Fitness. 3rd ed. Champaign: Human Kinetics Publishers, Inc., 1999.

(YMCA of the USA)

“Why Should I be Physically Active”. American Heart Association., 2004 http://www.americanheart.org/presenter.jhtml?identifier=3009620

(Why Should I be Physically Active)

American Council on Exercise. Personal Trainer Manual 2nd ed. San Diego: ACE Publications, 1996

List of 21 Good Dares for Playing Truth or Dare

On sleepovers, college parties and birthdays, Truth or Dare still is the most popular game ever. The only problem is: people run out of ideas for good dares pretty fast. Check out this list of dares for the next time you play Truth or Dare!

1. Get your wrists and legs tied together for 5 minutes

This dare is especially evil if other dares have to be completed with tied hands afterwards. You can even tie different players together for added fun.

2. Go out and feed at least one cat in the neighborhood

3. Pin a coin against the wall with your nose for 3 min

This dare is much harder than it sounds. Especially if your friends make you laugh in the meantime.

4. Act as if you are crying and describe your worst date

Get creative and make some good drama. Let others have fun with your little scene!

5. Act like a dog and get out in the courtyard for 5 min

Tail wagging, leg lifting, barking – your dog names it, you do it!

6. Ask the most beautiful person of the party for a kiss

This is a very sweet dare. Whomever you ask will get this not-so-subtle compliment. But it’s still cute. Go get that kiss!

7. Go outside the next time you have to go to the toilet

This one is easy for the guys to do.

8. Imitate an animal and have everyone guess what it is.

You’ll be surprised at how bad the other players are with hearing your elephant that sounds like a dying frog-giraffe…!

9. Stand in corner for 5 minutes while others are watching.

Especially effective if you have been handcuffed to someone/something, stripped or drenched. Or if you are ticklish and others can tease you while you are stuck without being able to fight back!

10. Lick ketchup from the back of a person of your choice

Easy, sexy or horrible dare. Depending on the back of the person you are licking!

11. Sing a really romantic song with a hard and dry voice

Have the girls do this dare. It’ll be fun for everyone!

12. Drink a mixture of 1/3 sugar, 1/3 salt and 1/3 coffee

You can mix up all sorts of drinks. Be sure that you have the right age for the drink you’re drinking.

13. Imitate a cartoon character and have everyone guess it

14. Pretend to be a clock and show the time with your legs

And show everyone how flexible you are (or not).

15. Put a pillow up your shirt and pretend to be in labor pains.

You’ll have some really sarcastic fun with this one! Be sure to check with the neighbors before you make too much noise. You can pretend the pillow is your baby after it’s born.

16. Think of your favorite swear word and yell it out loud

17. You have to ask out the next person coming in the room

Or you can go up to him or her and try to get a kiss in. Don’t get slapped!

18. Exchange one piece of clothing with your right neighbor

Have a girl and a guy with very different sizes do it for added fun.

19. Have a pointless conversation with a stranger for a min.

The key is to hold the conversation for a full minute. This will seem longer than you think. If you fail, start over.

20. Have someone pour a glass of cold water down your pants.

21. Have the group mix different sauces. You have to eat it.

That’s it: hope you can make good use of those dares for Truth or Dare. Don’t get too crazy with it. Truth or Dare parties are all about the fun, not so much about having someone feeling guilty or disgusted.

125 Action Statements and Power Phrases

1. If you’re having a tough time getting by on your salary now, how well do you think your family will get by without it?

2. The only thing worse than a home without a mother is a mother without a home, isn’t it?

3. You can say, “I don’t need it”, but can you say “my family won’t need it”?

4. The most valuable asset that a father can leave his children is their mother’s full time care, isn’t it?

5. More good things are lost by indecision than by wrong decision, aren’t they?

6. Someone always pays for life insurance, whether a man buys or not; the question is, who….the man or his family?

7. You say come back in September… But whom should I ask for if you’re not here in September?

8. The difference between an old man and an elderly gentleman can be a decent income can’t it?

9. Wives may not believe in life insurance, but widows always do.

10. Life insurance is a shield to meet the blow that you can’t see coming isn’t it?

11. You would certainly give your life for your children, so why not insure it for them?

12. Have you ever met a widow who said that her husband had too much life insurance?

13. Life insurance is the only plan that will guarantee a known sum at an unknown time.

14. You haven’t needed it (life insurance) yet? Do you carry a spare tyre in your car? Do you own an umbrella? Do you check for the parachute in the aeroplane?

15. The worst time for a wife to become a breadwinner is when she first becomes a widow.

16. If you wouldn’t like to live the rest of your life on the face amount of your present insurance, how do you expect your wife to?

17. Income is provided for a widow or by her isn’t it?

18. Losing a father is bad enough, inheriting a part time mother makes it worse, doesn’t it?

19. You can put me off, but you can’t put my competitors off – death and disability.

20. Life insurance won’t keep people from dying, but it will keep their plans from dying with them.

21. Any partnership that operates without a proper buy/sell agreement is living on borrowed time.

22. It isn’t easy to be old or poor, but it’s a great deal worse to be both.

23. You finish the job if you live; we finish the job for you if you die, become disabled or long term sick.

24. Whatever reason you may have for not starting this plan now will only sound ridiculous to your widow.

25. Just because you stop working doesn’t mean you stop loving your wife, children & grandchildren. That’s why you have permanent life insurance isn’t it?

26. Would you like to buy your parents interest in the company for less then 5 cents in the dollar?

27. Partnerships are like a seesaw. One man gets off the other falls off. Is your business succession plan like that?

28. It’s better to use insurance to protect the partnership because while you will pay $1,000,000 for your partners share you really pay very little for the $1,000,000, don’t you?

29. No person ever dies at the right time, do they?

30. A person needs credit to live, but their family needs cash when they die, don’t they?

31. You may last longer than your money

32. Tell me, how will you treat all your children equally in your will?

33. No debt should last longer than the person who created it, should it?

34. If you buy insurance or not, in the end someone will pay for it.

35. Life insurance is time. The time you might not have. If you need time you need life insurance.

36. Your wife should be left something that will take care of her – not something she will have to take care of, shouldn’t she?

37. Have you a plan to pay for capital gains tax or will you let the family sell assets to cover your oversight?

38. A professional loans their educated brain to create income for their family to live on. Unfortunately the brain is not a going concern. When it terminates, so too does the income it generates.

39. No has always been the first two letters of nothing. I have never liked what nothing implies. Would I be right in assuming that you do not like the meaning of no either?

40. In the final analysis, all you can leave your wife with is “the dignity of choice” isn’t it?

41. If you had a goose that laid golden eggs, would you insure the eggs or the goose that laid them?

42. If you can save as much money in the next five years as you have in the last five years, will you be satisfied?

43. Life insurance? Anybody who doesn’t believe in it ought to have the right to die without it at least once.

44. Sometimes the biggest price in the world is doing nothing. A lot of people do nothing wrong; they just do nothing. That’s what’s wrong.

45. What formula did you use to arrive at the amount of life insurance you have at the moment?

46. What percentage of your income in a lump sum would you like to leave your wife and children?

47. If your partner became permanently disabled or long term sick, how long would you be willing to do 100% of the work for 50% of the profits?

48. If it were free how much insurance would you like?

49. Do you know anyone who has died who had too much insurance?

50. If you were to die because of some one else’s negligence, how much would you want your family to sue for? Should they have any less if you die by other means?

51. Do you have trouble accumulating money and keeping it?

52. What type of lifestyle would you like when you retire? What type of lifestyle will you have if you are forced to retire because of ill health?

53. If you were not here could you pay for all of your children’s higher education or just a percentage of it?

54. What assets would your executor have to sell up to allow your wife and children to keep living in their current lifestyle?

55. Are you aware of your most valuable asset and do you know how much income it is capable of producing in your lifetime?

56. What would happen to your estate if you had died last night?

57. You and your wife together can handle debt, but can she handle debt by herself?

58. Would your executor be embarrassed by the lack of liquidity in your estate?

59. Long term insurance is a good idea in retirement. Just because you retire doesn’t mean you stop loving your family or their need for estate equalisation.

60. Life insurance is like a parachute in an aeroplane. If you ever want it and have not got it, you will never need it again.

61. At no time in life is a wife less able to become a bread winner than when she first becomes a widow.

62. One ordinary father can support four children, but it takes four extraordinary children to support one father

63. A life insurance person brings no financial problem to any prospect, they only bring the solutions.

64. If every wife knew what every widow knows, every husband would be insured for more, wouldn’t they?

65. I can understand your hesitation to pay the $800 premium. You may feel that you are making a mistake. Would you rather make an $800 mistake or a $250,000 mistake?

66. If you suffered a traumatic illness or serious accident would you sooner lose your home or your mortgage?

67. Do you have a family debt extinguishable fund?

68. If you were permanently disabled which assets could your partner sell for full value?

69. Are your debts “good” debt or “bad” debt?

70. “Your price is too high!” Is that if you take the cover, or if you don’t?

71. Do you want your bank to have first call on your estate?

72. If your family was in Financial Free Fall, wouldn’t it be nice to know we could provide the Parachute?

73. If you weren’t here, who would you want to take care of your obligations?

74. Who do you want to inherit your debt?

75. What other assets are instantly created for your family and estate if you die?

76. Tell me what you want to leave out of your debt reduction program. Is it the capital redemption or the promises to your children that their mother may not be able to keep?

77. Which is harder for a widow? Being unprepared or being unfunded?

78. Do you see your family being disadvantaged by the unknown or being disadvantaged by being unfunded?

79. If I could deliver you a guaranteed amount of money for a specified event at an unknown time in the future, would you be interested?

80. We don’t have a choice about good luck or bad luck, do we? It just happens!

81. Your insurance should compensate for an event, not encourage it’s occurrence

82. If life cover was FREE, how much would you want to take?

83. If you became long term sick or permanently disabled, which would you sooner lose, your house or your mortgage?

84. If you knew you were going to die tomorrow, how much insurance would you demand of me?

85. You don’t buy insurance because some one may die; you buy it because families and people keep on living, don’t you?

86. If you don’t protect your income, how will you be able to pay for or afford your other insurances?

87. Even if a couple become divorced or separated, the ex-partner will not see another maintenance payment should the income earner die. How will that affect your children?

88. How would your family be affected if you couldn’t work for 2 years?

89. Which is more important to your wife? The size of your overdraft whilst you’re alive and well or getting rid of the overdraft when you are not here or are unwell?

90. Are you leaving your family an asset or the asset and a liability?

91. What is your gross estate value? What is your net estate value?

92. Are you aware that your children stand to lose two parents if your partner is forced to go back to work after the death of a spouse?

93. How big a reduction in your income could you absorb/sustain if you became disabled?

94. If you were totally disabled yesterday how much would you need to clear your debt?

95. If you were totally disabled yesterday how much capital would you need to produce the income you have now?

96. Modern medicine is saving lives, but it is converting death to disability : long-term economic death. As important as you are, do you know anyone who will pay you an income for the rest of your life should you become disabled?

97. This plan will pay 75% of your salary when no one else will

98. Your family’s outcome relies on your income

99. Earned Income is an extremely delicate and easily destructible asset subject to three hazards; death, early retirement and long term disability. It can be compared with a 3-legged stool; if one leg gives way, the whole stool topples over.

100. Saving your life shouldn’t mean losing your savings

101. Income Protection benefits are Dollars of Dignity. They mean not having to beg, diminishing reliance on charity, not having to borrow (if you still can), sending your spouse or partner out to work, asset sell off, capital erosion or life style down grading.

102. Doctor, have you ever heard of a physician being pensioned by his patients when he was laid up from accident or sickness?

103. (I can’t afford it.) If your salary was cut by $10 per week would you quit your job?

104. (See me later). Before we plan a later date Mr. Prospect, wouldn’t it be eminently sensible to see if you qualify first?

105. Of course you are right, you do realize that life insurance can provide capital to earn income from after you have passed away. But what if you are seriously injured and don’t die?

106. Naturally your superannuation will provide you with an income when you retire. But what if you have to retire early?

107. Comparing the number of doctors to the number of undertakers in the phone book, will give you an indication of the number of unwell people requiring attention compared to the lesser number of deaths requiring attention.

108. You are aware that the biggest gamble your partner and family can ever take is on you. Why not minimize the risk with an income protection plan?

109. Would your bank manager pay off your mortgage if you had a heart attack?

110. If a sole proprietor tells you his business will run itself while he is off, then ask him why he is not at the beach or on the golf course every day instead of enjoying himself

111. Life insurance pays when you die. But what happens if you are only 1/2 dead?

112. Can you guarantee immortality?

113. Did you know that insurance can now be paid on diagnosis of specific diseases and insurable conditions?

114. Do you want your family to have to sell their house if you became disabled or long term ill?

115. What happens if your money machine breaks down?

116. People are money machines. They produce income called money. When the machine breaks down is destroyed or fails to operate the income stops.

117. Did you know there are two ways to make money? People at work and money at work. Money at work is a whole lot easier isn’t it?

118. You have an accountant and a solicitor, but do you have anyone whose responsibility it is to deliver money in the event of a death, disability or long-term injury or sickness?

119. If you were not here what percentage of your children’s higher education would you like them to have?

120. What would happen to your estate if you had died last night?

121. Who would you like to serve as guardian and trustee for your children if you and your spouse died?

122. If the entire family dies in a disaster, to whom do your want you estate to pass?

123. “Whatever the dollar’s future value, the man who has one will be better off than the man who doesn’t.”

124. “You say you have trouble living within your income — consider living without your income.”

125. Ask upfront “What has been the major problem you have had with my industry in the past that I would need to be aware of as we build a relationship together?”

How Much Does an Amber Cost?

The price of amber is determined by the different life forms which are found in the stone. Intact insects, plants, flowers etc will increase the value of amber and these stones will be highly priced. Typically, an amber necklace with say, a trapped dragonfly, will have a high price and will enjoy a heavy demand in the market.

The prices of these gems can vary depending upon the clarity, color, polish and size of the piece. The prices mentioned in this article are in general for gems of fairly good color and good clarity. Opaque pieces of amber can usually be bought quite cheap – for as much as $0.10 to $1 for a carat or less. For pieces around an inch in size and with insect inclusions, the prices can range from $50 to $60. An average stone of a good size and with inclusions would cost around $195.

Good wholesale quality beads can also be purchased for as low as $15. Shapeless and uneven pieces without any fossil inclusions ranging from 1 to 1.5 inches in size and weighing around 10 to 12 carats would cost anywhere between $30 to $40. Polished beads without any inclusions of about 1 centimeter usually cost from $1 to $2 per carat.

Many a times, this gem is heated to give it an old or aged look. These pieces usually cost less compared to a similar piece having the original color.

Amber pieces with unusual flora and fauna are a collector’s item. Fossils in this gem always increase its value and beauty. A pendant with inclusions is guaranteed to get a good price in the market. A carved ring is also very highly priced in the market.

A significant difference in the price of the amber is made depending on the period from which the amber originates from. The older the gemstone, the higher is its price. However, it is not easy to identify the age of the stone. Most gemological laboratories also do not often certify amber gemstones. The process of finding out the age of the amber stone involves identifying the inclusions present in the stone and estimating the period in which it existed.

There is an interesting piece of news about a piece of Dominican amber with inclusions. Recently, such a piece with a large lizard trapped inside it was sold for $ 75000. This figure cannot really give us a hint of how high a price this gemstone can fetch.

In fact, the amount of history associated with amber jewelry would only serve to increase its market value. Similarly, antique jewelry or a pendant with insect is very highly valued in the market.

There are frequent attempts made in the market to sell amber ‘simulants’ as genuine amber. Simulants of this gem include ambroid, copal resin, kauri gum, dammar, celluloid and plastic. These simulants would normally cost a fraction of what a real stone costs.

Thus, we can see that the price of this gemstone mostly depends upon factors such as age, inclusions, quality and size.

How to Swim Faster by Using Weights While Training

Kickboards, hand paddles, pull buoys, and fins are just a few of the many tools swimmers go to when training. These tools will help emphasize upper and lower body swim mechanics or techniques to improve speed. In addition enhanced muscular strength boosts faster swim times as well. However, it is arguably the buoyancy of water which takes the strain off muscles and skims the potential for in water muscle strength development.

How then should a swimmer go about using weights to train for faster swim times?

Not surprisingly swim coaches will often turn to so-called dryland workouts to address strength development. This need not be the case but depending on the type of weight training needed dryland may be the best option. Weight training generally falls into one of three categories: Foundational, Competitive and Prehabilitative. All of these weight training types will contribute to relatively better swim times.

Foundational Weight Training

Periodized training plans take advantage of the principles of progressive overload and muscle adaptation. Muscular strength develops as progressively heavier weights are lifted but rest periods must be included to allow the body time to recover and adapt. Before the start of a competitive season athletes can prepare for more intense training by developing a foundational or base level of fitness.

Swimmers build muscular endurance in this phase of training through increasingly higher volumes of general conditioning work. Swimmers may work on core strength that will help them stabilize their bodies into a streamlined position while vigorously moving their limbs to generate speed. Body weight exercises such as planks will target the core. Start with holding a flat body position supported only by toes and forearms for 10-20 seconds. Gradually increase number of set repetitions and length of hold. More challenging planks are performed on an unstable surface (e.g. inflatable ball) for an alternative try side planks. Be sure to include abdominal crunches and back extensions.

Here are a few other foundational strength exercises using body weight:

· Squat / Lunge (with torso rotation)

· Push up

· Calf Raise / Leg Lifts

Using hand held weights (water bottle, medicine ball, or dumbbell):

· Curls / Triceps extension

· Dead lifts / Lat Raises

· Chest press

Using tubing or cords:

· Hip Abduction

· Ankle dorsiflexion

· Lat pull down

· Upright/Seated Row

· Flys/Reverse flys

Competitive Weight Training

Highly competitive and experienced swimmers might use a power tower. A power tower is a weight machine having adjustable weights (typically stacked plates) positioned at the end of a lane. The set of weights is attached to a line strung through an overhead pulley then down to a deck level pulley and ultimately connected to a belt worn around the waist of a swimmer.

During the competition phase of training swimmers will shift from building muscular endurance to developing strength and power to record faster times. This strength and conditioning work should be as stroke specific as possible. Power towers help swimmers condition and develop the specific muscles employed while performing their stroke of choice in water. One drawback however is while the swimmer attempts to swim away from the machine it may not be level with the surface of the water and thus pull the swimmer up or out of a streamlined position.

Power towers stationed on dryland provide an extra restraining force needed to counteract the resistance depriving effects of water buoyancy. The concept is to overload the muscles while performing specific swimming strokes. Ideally this overload will not interfere with a swimmers streamlined body position. There are other less refined ways to create some restraining force such as tubing or cords attached to a starting block and to the swimmer with an ankle strap or hip belt. More portable resistance options are parachutes, buckets, running shoes, or clothing simply to increase drag.

Starts and flip-turns are brief yet important phases of a race in which a swimmer may find further improvement in their transition times and beat a competitor. An explosive send-away from either a block or a wall can impart significant racing momentum. Here is an opportunity to generate and carry speed through robust push-offs and underwater kicks into swimming strokes.

One way to develop explosive power for starts and flip turns is through body weight plyometric exercises done on dryland. Standing broad jumps, box jumps and streamline jumps (arms overhead squeezed tightly over your ears) are a few low to moderate intensity exercises. Holding a medicine ball while performing squat jumps gives a higher intensity workout.

In the water swimmers can use sets of vertical dolphin kicks to try to elevate some body weight out of the water. Breaststroke swimmers can do a similar vertical kick exercise in water while holding a medicine ball or a water jug (water polo players do this weight exercise using an eggbeater kick).

Prehabilitative Weight Training

Swimmer’s shoulder is a term referring to pain experienced similar to a baseball pitcher’s shoulder. Both activities put the shoulder into an impingement position – arm fully extended overhead and shoulder is internally rotated. This position can pinch rotator cuff tendons and lead to injury. During an active rest period of training or taper an uninjured athlete may perform prehabilitative exercises. Below are a few of the exercises described by USA Swimming’s Sports Medicine Society that have been proven to be effective in improving shoulder function for swimmers

Rotator cuff External Rotation (resistance band)

Full Can Scaption (straight arm lateral lifts)

Arm Circles (tennis ball between wall and hand)

Prone Hitch Hiker (thumbs pointing to the ceiling lift straight arm sweep overhead)

If a swimmer experiences pain while doing an exercise, it is best to stop that exercise. Injured swimmers should seek medical advice on when to return to training or how they may modify their activity to accommodate healing. For example a swimmer with a shoulder injury may not have to stop swimming altogether. It is possible to maintain some fitness and conditioning by just using the lower body.

LPR Diet Plan

Laryngopharyngeal Reflux is a complicated type of acid reflux disease. It is a condition wherein the upper esophageal sphincter malfunctions and the acid back flows to the esophagus and enters into the throat and voice box. When this happens extreme pain is felt by the person. One unique characteristic of lpr reflux is that not all people do experience heartburn as with gerd or gastroesophageal disease. Acid has to stay long enough in the esophagus before heartburn is felt. The larynx is more sensitive than the esophagus so any acid that enters causes a very excruciating pain for the sufferer.

Symptoms of Laryngopharyngeal reflux include throat clearing, throat irritation, chronic cough, excessive phlegm in the throat, difficulty swallowing and hoarseness of voice. Lpr reflux disease treatment is the same with gerd. It includes medications to reduce gastric acidity, lifestyle changes and most importantly diet modification. Fiber rich foods are a good diet for lpr reflux which includes spinach, sweet corn, bran cereal, red cabbage, beans, green peas, carrots, potato and fruits (apples, bananas and oranges).

High fiber diet is very important for a good digestive system. It prevents indigestion problems and discomforts in the stomach. Most of all, it aids in proper digestion and it aids in regular bowel movement so you won’t have to worry about being constipated. With less fiber intake, a person may easily get tired in doing any activities, concentration is poor. Thus, less productivity and irritability results. One reason why many people easily get fat is because of less fiber intake.

Fiber has two types – soluble and insoluble. Soluble fiber forms a glue like gel in the intestinal tract. This gel softens stools and improves your digestion. Bottom line is, when proper digestion is achieved through the help of high fiber foods excess acids in the stomach is reduced. In tandem with high fiber foods, a person with lpr reflux should avoid eating high fatty foods. Highly acidic foods are also unfavorable for lpr reflux disease because it triggers excessive amounts of acid. Carbonated beverages and alcohol should also be avoided.

What you can do to avoid or alleviate acid reflux are:

Avoid eating large meals

Avoid late night eating

Never lie supine or bend down after eating

Do not wear tight clothes around the area of the abdomen and stomach.

Trim down abdominal fats by exercising regularly with abdominal exercises.

Give up smoking because nicotine weakens the lower esophageal sphincter.

Finally, people are different and it is important to note that there are foods that some people can tolerate and some people don’t. Know what foods causes allergy and avoid eating them. It is important to eat the right kind of foods at the right time. Never delay eating meals, as this may further trigger acidity that causes lpr reflux.

Sailing Hints & Tips

I spend almost all my summers sailing around the Greek islands. With this small article I would like to share some sailing hints with you that will help you enjoy the most out of your sailing holidays.

o When moored or anchored, use your sun tent and stay under it most of the time. Our friend, the Sun, sometimes can be dangerous, especially during summertime.

o Be cautious on board and if possible, always wear a pair of soft boat shoes. This way you will protect your feet and the deck surface. When sailing, avoid walking on deck without particular reason and in rough weather, remember to use your life belt.

o If you have children on board, let them sit outside but always in the cockpit wearing a life vest.

o Before operating the electric anchor winch, start the motor and run it at aprox 1.200 to 1.500 rpm in neutral. This is necessary in order not to exhaust the service battery, as the consumption of the winch is extremely high. Our recommendation is to low your anchor manually and collect it using the remote control. Whenever using the anchor winch (dropping or collecting your anchor) be very careful with your fingers. An electric anchor winch is a great facility but also extremely danger with careless use.

o Remember to use the electric refrigerator only with the motor running.

o Many yachts are equipped with a switch with which you may connect the two batteries, to have more power to start your motor. You can keep them connected, as long as your motor is running. When you stop the motor, remember to disconnect them. This will protect you, to be without electric power in case that you will forget, for example, the electric refrigerator running.

o When you moor in a port, always have a fender between your yacht and the quay, so even if your anchor for any reason is unable to keep you in position, the yacht will not touch the quay. Take care of the swell that big ferries cause and avoid mooring the yacht close to the place these boats anchor.

o Before you put your engine in gear, have a look around the yacht for floating ropes that may block or damage your propeller or gearbox. When you want to go from forward to backward, do it after you let the engine speed drop to idling.

o Avoid towing your dinghy especially in rough weather, as you may lose it. It’s better to keep it secured in front of the mast. Remember that lost items are always charged to the charterer. In case you need tug help and before you accept it, agree on the price and ask for a receipt that clearly states that no further payment will be asked.

o Avoid dropping papers or napkins in the toilet bowl. It’s better to use plastic bags for the waste papers. Toilet pumps are not able to dissolve such things.

o Remember to close the main switch at the top of gas bottle when you don’t use the gas stove or when nobody is on board.

o While refilling either water or fuel tanks, make sure not to mix fuel with water or water with fuel. In both cases the situation becomes unpleasant and difficult to be repaired.

o Keep always an eye on the hour counter of your motor and make sure that you have sufficient amount of fuel in your tank. The fuel gauge is not always reliable, so check the hours that you have used the motor.

o Do not throw plastic bottles, cans or any other waste in the sea. Keep them on board and remove immediately at the first harbour.

o It is also requested not to raise any flag, other than the Greek, at the aft side of the yacht, as it is against Greek and International marine regulations.

CAUTION : If the yacht is equipped with DSC VHF, DO NOT PRESS DISTRESS SIGNAL BUTTON UNLESS IT IS ABSOLUTELY NECESSARY (FIRE – COLLISION – GROUNDING – SINKING).There is a penalty for the unnecessary use.

– For more information please check http://www.seascope-sailing.com

Muscle Car Restoration – The Tools You Need

The truth is that there are a lot of tools that will be needed during a car restoration. In this article I will not be talking about how to set up a shop, but rather the tools that you need to restore your car at home. We all know that this is a big job, so get ready to get down and dirty.

The very first suggestion that I will make, is that you absolutely must have a garage to do the work in. It doesn’t need to be a huge outrageous garage, just a place where you can leave your car for a while that will keep it out of the weather, this will not be a fast process.

The garage that you work from also needs to have power, this is also a must. You can’t possibly do all of the work with hand tools. There are a few tools that I will suggest that you could live without if you have to, but most of them will be a must.

It would also be a nice idea to have heat in your garage, this will make it more comfortable to do your work. Below I will add a list of the tools you will need to restore your classic car. This list may not cover all of the tools, but it will cover most of the ones that are a must.

Let me also give a warning here, it you are one of those people who think that everything has to have a time limit, and that time limit must push you to move the job along quickly, this my not be that much fun for you, it will take a lot of time.

List Of The Tools That You Need To Do A Car Restoration

1. This is a must have, you will need an air compressor that can handle the work load that you will through at it.

2. You will need a full set of wrenches, both metrics and SAE.

3. You will need a ratchet, and a full set of sockets.

4. You will need a full set of screwdrivers.

5. You will need a 5″ air grinder.

6. You will need a 1/2″ and a 3/8″ breaker bar, and sockets to use with them.

7. You will need a full set of pry bars.

8. You will need air lines to connect your tools to the air.

9. Optional it is always nice to have a drop light when you need it.

10. You will need paint guns to spray the primer with, I do not suggest low dollar spray gun, get about a mid range brand name gun.

11. You will need air files for shaping the body filler that you will be using.

12. You will also need long hand file boards, the shaping is always better when it’s done by hand.

13. You will need body hammers and dollies to take out dents with.

14. Optional you should have a uni-spotter nail welder to pull dents also, a good brand to look at is stinger.

15. You will need a die grinder, this is an absolute must if you have rust, or dents that require you to cut out the area to fix the problem.

16. You will need a mig welder, this is another piece of equipment that is not an option, it is a must. Do not by a no name welder either.

This may not be all of the tools that you will need, but it should get you well on your way to getting the job done in an efficient manor. You should not have to look for tools every time you turn around if you have these basic tools.

The other thing that I always harp on is safety, you should always do you work with another friend around so in case something happens during the process and you need help. The key idea here is to have fun, and do the job in a safe manor.

Car Restoration

Muscle Cars

Funerals – Funeral Expenses

In this article we’re going to talk about funeral expenses and how to get a handle on them so they don’t eat you alive.

There is an old joke that goes “the only thing certain in life is death and taxes.” Obviously whoever made that remark never got to meet a rich man with more tax loopholes than the United States has illegal immigrants. But one thing in life is certain and that’s death. And with that certain death are the certain expenses that come with it.

Over the years funeral expenses have skyrocketed to the point where the average family literally can’t afford to die. Well, there is a way to get a handle on your funeral expenses and that is the focus of this article.

You may or may not know this but there are over 20,000 funeral homes in the United States accounting for over $25 billion in revenue annually. That money doesn’t come from cheap funerals. It comes from expenses that are insane when you think about the actual service being provided.

There are actually three corporations that dominate the industry; SCI, Stewart and the Loewen Group. These three giants account for about 15% of the total funeral business in the United States. The reason you probably haven’t heard of them is because when they buy up a funeral home they usually keep the old funeral home’s name in order to give the impression of a small family owned business. This couldn’t be farther from the truth. And because they have basically taken hold of the industry, they can charge whatever they like for funeral services. How much?

Let’s take a metal casket. If you take the cost of a metal casket, materials and labor, the casket actually only costs about $450 to $700 to make. This same casket is sold to families for about $3,000. That’s well over a 400% markup. If any other industry tried to get away with this they’d be shut down.

But the insane costs don’t stop there. A hearse that costs about $25 an hour to rent will be billed at a rate of about $200 per hour. Flowers that cost about $25 are sold for about $150. The clergy will charge you a couple of hundred bucks for his services. Then there’s the burial itself. Opening the grave costs money as does lowering the body into the ground. By the time you’re done a simple no frills funeral can cost you close to $10,000. The actual physical cost of the services provided to you are maybe $2,000.

What is a poor family to do?

The best way to get a handle on expenses is to actually get as little from the funeral home as you can. For example, there is no law that says you have to get a casket from the funeral home. Try going to a wholesaler or online. You can get a very good deal on caskets and save hundreds of dollars.

The same with the flowers and hearse. Go to an outside florist for your flower arrangements and to a private rent a car company for your hearse and limos. Most likely you will end up saving lots of money there too.

As for the cemetery expenses, there isn’t much you can do about that. But by saving money in other areas your $10,000 funeral can be knocked down to $8,000 or even $7,000. The disadvantage is that you’re going to have to do a lot of work on your own that the funeral home would have normally done for you. But if saving money is your first priority then this is the way to go.

Cyprus Waterparks

With ancient monuments, three championship golf courses, wonderful sandy beaches and more than 300 days of sunshine a year, which better place to visit than Cyprus. And when in Cyprus, why not have some family fun at one of the fantastic waterparks.

WaterWorld, Ayia Napa

This waterpark has received more than 20 awards. Based on ancient Greek mythology there are 18 attractions, including the Aeolos Whirlwind, Drop To Atlantis, The Fall of Icarus, The Quest of Heracles, Kamikaze Slides, Chariot Chase, Apollos Plunge, Phaethons Flume, Serpentine Slides, Minatours Labyrinth, Atlantis Activity Pool , Trojan Adventure, Pegasus Pool, Poseidons Wave Pool, Aphrodites Bath, Danaides Waterworks, River Odyssey and Zephyrs Breeze. There are plenty of places to eat here, including Dionysos Temple (self service restaurant), Homers Burger Palace (fast food restaurant), Sirens Fish & Chips, Minotaurs Pizza, Ice Cream Parlor and the Creperie.

Watermania Waterpark, Fasouri

In 2007 Watermania won the World Travel Awards for the best waterpark. The rides here are all arranged in age specific categories. Attractions include The Cross Over Pools, The Black Hole & Extreme Black Hole Slides, Black Cannons, Kamikazi Slide, Lazy River, Six Lane Mat Racer, Triple Tube Slide, Big Orange Wet Bubble, Wave Pool, Two Juice Tube, The Juice Factory Interactive Center, Probowl, Body Slides, Swimming Pool, Kids Pool. Places to eat and drink include Canal Restaurant (groups only), Pirates Cove Restaurant, Grill & Pasta House, Wiki Wiki Cafe, Sorts Cafe / Bar, Mini Donut Kiosk, Ice Cream Kiosk and Makai Pool Bar (squeeze juice bar).

Paphos Aphrodite Waterpark, Paphos

There are three types of attractions here. Those for thrills, including Kamikazi, Five Lane Racer, Black Hole, Wild Water, Free Fall, Adventure, Fast River and Family Rafting. Those for fun, including Super Volcano, Wave Pool, Lazy River, Cross Over, Wet Bubble and Try Dive. These for kids, including Kiddies Pool, Soak and Splash, Wet Bubble, Water Mushrooms, Spraying Elephant, Mini Volcano, Pirate Ship Slide, Slow Slide and Fast Slide. Eating options include the Kyrenia Restaurant, International Fast Food and three Refreshments Kiosks.

Do not forget there is lots, lots more to enjoy so why not book your last minute holidays and enjoy all that Cyprus has to offer.

Monument Signs and What They Tell Us

“Monument Signs” are freestanding structures at the entrance of a property or business. They are installed into the ground in front of a business firm showing their brand title to visitors or passerby’s. Some people like to build these signs by concrete using natural stone, while others like to order the complete structure with signs. They can be horizontal or vertical, depending upon the total size and what the customer requires on the sign. The size varies based on the frontage of the business.

ADVANTAGES OF A MONUMENT SIGN

• They are a great way to advertise a business or firm in a non social manner. A passerby can just have a look at the monument sign and strike an idea to approach the area for any related work.

• If properly and greatly organized, they can depict the quality of a business firm.

• The business firm need not publicly advertised if they have a proper and well structured sign situated outside of the business firm destination.

Differences to other signs

Monument signs are not “pylon signs” or “pole signs”. Those are very tall signs mounted on poles. Unlike monument signs which are installed in the ground using concrete or brick structures. Pylon signs are meant to be seen by traffic vehicles and pedestrians from the freeways. Monument signs are much smaller in size when compared to pylon signs. The goal is to direct the traffic to the business. But they are not meant to be “directional signs”. Directional signs have arrows pointing towards the business and are smaller in size when compared.

How is a monument sign structured?

Generally, they are about the height of an average full-grown man, are made of high-density urethane, aluminum, and bricks and can be combined with illumination internally or externally to make them easy to read in the dark. You can further enhance the value of your sign by adding an LED message board or reader board with changeable lettering. If you are located along a two-lane road, a four-lane road with a lower speed limit or within a more residential area, a monument is a good option to consider. Moreover, remember that you have options concerning the display of your company’s information, which can increase the visibility of your marker. For example, if you install a digital reader board, it lets you change your message constantly and catches the eye of readers in this manner. Lit box cabinets and channel letters also work well for great attention and attraction.

The Benefits of Hiking and Climbing – Becoming a Human Animal

When I first went off to the wilderness I was with a small group of kids who all had asthma / eczema, diabetes, epilepsy, cystic fibrosis or some such ailment. I attended a special boarding school for kids who suffered from different illnesses to the point that they would usually be permanently hospitalized. Our first 'wilderness' camping trip took all of these ten and eleven year olds out to a field in the south east of england. It was surrounded by ancient woodland, huge lakes and nothing but countryside. We had to get our water from a natural spring and cook over a fire and sleep in tents.

The benefits of this trip for children who may never have been into the countryside let alone to stay in it for a weekend; Were innumerable. A lot had had not been able to go to school; Were more used to looking at a ceiling than a hospital bed and hearing the sound of traffic rather than bird song.

I remember sitting in a canoe in the middle of a thunder storm with the rain drenching me. I was watching a heron as it caught an eel and then took it's meal to the shore not five feet from my boat. I felt vibrantly alive, the contrast was so great. Not a year before my mother had been convinced I was going to die. I had severe eczema that had worsened to the point of germ warfare carrying itself out energetically between the layers of my skin and driving me literally mad with pain. My Mum had bought to get me a place in this special school and it had saved my life. (Pilgrims School has sadly since closed due to government cuts). Now I was out paddling a canoe by myself, collecting my own water, running some giant trees, and waking up to the gentle sounds of the birds.

The health benefits of being in the outdoors are not simply about the physical. Improved circulation, excellent cardiovascular fitness and normal elimination that combine to provide that natural 'glow' are the expected benefits of any constant exercise regime.

Hiking and climbing have particular qualities that will make you more flexible, have greater endurance and provide you with the ability to focus on whatever tasks you begin. But most of all, they are the ways you choose to make your life. 'We are what we repeatedly do' Aristotle said and exercise outdoors in nature makes us more than simply 'fit'. I would add to Aristotle's phrase that not only are we what we repeatly do, but we are where we do it and how we go about doing it. In beautiful places you breathe in that beauty, you press pure oxygen into every part of your body and you experience the freedom of an unobstructed skyline.

In wilderness pursuits, some of that wildness passes into your bones. 'Ingwe, one of the founders of the Wilderness Awareness School born M. Norman Powell in 1914 … spent his childhood running barefoot through the plains of Kenya with the young warriors of the neighboring Akamba tribe. Adopted into their tribe, Ingwe learned how to live close to the Earth. ' One of his students said of him 'The first thing that you notice when you're in a room with him, it really and truly feels like you're in the presence of a Leopard. Honestly. His eye contact is difficult to meet and you feel like at any moment, if he chose to, he could leap across the room, kill you, and be back in his chair before anyone knew what had happened. The second thing I noticed was that he had better senses than anyone I have ever met. He can see, hear and smell things that I can only dream of. His senses, like his presence, are those of a hunting cat. ' When this student asked Ingwe how he could do these things Ingwe answered simply 'Practice'.

So if your goal is to become fitter, you can go to the gym or the pool and become gym fit and pool fit and that is a great and good thing – it will help you to be healthy and have a happy life and it often fits In more easily with a work schedule. But if your goal is greater than this and you wish to make your muscle, and become what you do and wish to influence the outcome of this decision to its then consider every aspect of your day (s). Think about what exercise you are doing and what kind of person you are becoming by repeatedly doing this type of exercise. If that's who and what you wish to become brilliant! If however your soul is not inspired on the running machine, and the weights just are not doing it for you; Head for the rocks and the wild country.

Get some proper professional guidance, join a local Adventuring Club and get to know people who are already climbing / hiking on their weekends, take your holiday with a well known Adventure Sports School and kayak around a wild and remote coastline. Learn to work with horses, learn to ski and then travel cross country by your preferred method. An adventure sport is exactly that it means you reach within yourself for qualities you did not know you had and you only find them because you're outdoors and the weather's closing in and you have to make a Fire going and there's only wet wood available. They may very well be simple decisions like knowing when to put on extra layers and take them off or knowing when to call it quits and rest up, but they give you an edge; They give you a life.

Exercise is a funny thing, it's come about because our lifestyle has changed so drastically that it does not create the opportunities for us to be at our absolute fittest. We may think ourselves lucky as women that many of us do not have to do laundry or bake bread by hand anymore and that we do not have to walk to collect water and wood, but it was that simple things, done everyday that kept Us superbly strong and fit and often delivering baby after baby and let's face it that's got to be like climbing Everest again and again!

There's a balance involved and it's one we have to give great care and attention to because everything we do has an effect. As well as making our own lives, we are impacting upon everyone else else's lives and upon the collective future of the planet. This is what makes us so powerful. As women we have the ability to create within us – it is a natural power or energy that is not enough of us connect with and the very reason that tribal societies had 'moon times or' moon lodges', it's not superstition – but respect.

Part of getting in touch with the outdoors through hiking / climbing and other outdoor sports conditions us to be in touch with ourselves and with the energy's that move through all lives. Our ears are opened, our senses alerted and we are keenly switched on to everything around us and within us. In the city where we have to turn off our awareness most of the time to stay sane amongst the noise and the onslaught of modern life, we have limited circumstances to be 100% alive. Our bodies really become what we breathe, what we eat and drink and what we do, and our spirits are reflected in those things

Be your potential: you do not set for second best, or third rate. Let the earth sing through your actions everyday and let the words of your unique song ring out to the people who are really in need of it. For only you can carry some of that fresh air from the wilderness back, in the lightness of your step, and only you can carry back some of that pure water in your blood and in your fresh complexion; Back to the places where people have forgotten what it is to be a human animal, in sync with everything around us, between sky and stone.

These are the benefits of hiking and climbing and other outdoor pursuits.

Carpet Squares Are Tile Shaped Cut Outs

Carpet squares are tile shaped cut outs that can be placed on the floors. They are also sometimes known as modular tiles or carpet tiles. It has been traditionally used for commercial floor tile installation, however because of their growing popularity manufacturers have begun manufacturing aiming at consumers. Because of their sudden recognition the prices of carpet tiles has significantly changed. These carpet squares are well liked because of their easy installation. People have begun to use carpet tiles for their porches and verandas.

Where are carpet squares most popular?

Carpet squares are most popular on the airports and schools. They are also popular in heavy traffic areas. They are easy to maintain as well. In heavy traffic area they can be easily sooner to damage, and so they can be removed, repaired and re-installed. This process is not time consuming and since it will not come in the way of smooth functioning of the place. Stained and damaged ones, which are irreversible can easily be changed or replaced. As soon as the tiles are installed they may appear separate, however overtime as they are stepped on, they even out and they look as if one whole large carpet.

Background:

Earlier, carpet squares were priced more than the broadloom carpets, and since they were not really considered by the regular consumers, who were interested in merely covering their floor, so paying exorbitant prices for something that is also available at much reasonable prices would seem foolish . Because of this reason, carpet tiles did not pick up initially. However now, they are well installed.

Types of carpet squares:

To begin with, you will be able to find a large variety in the tile size. You will find sizes ranging from 18-inch, 36-inch and even 6-ft. The material used for making carpet tiles also varies. You may encounter fiberglass, vinyl-back, urethane back, recycled vinyl back, vinyl with fiberglass, woven polypropylene, and others. The pile style types may also vary, from loop-pile to cut-pile. It is difficult to rank or rate the different types of carpet tiles, as each one is unique, and appears different in different areas according to the necessity of the area.

More information regarding purchase, installation and maintenance can be obtained from a number of websites.