The Aftermath of Loneliness

There's mad is not there? The kind of mad when you have lost everything and there is nothing more to lose and then there are the aerodynamic principles of the motion of air and gases that seem to exist even when you're dreaming. There's mad wanderlust and then there's fiber of moral excellence that we all seem to be divided about in open society. There's mad and then there's the fog in the wasteland, when there's still time to catch up while you're catching your breath in the heart of an instant.

Details mean information and under the constant light, as if by instinct, they can not but remain relevant as the sun dances across panels, angles, corners in the cramped bedroom at the Salvation Army that she shared with Hannah. Hannah was funny, spiritual, comforting, unemployed and sweet. She wanted escape and she found it in the smell of the cold air in the mornings. She had nothing but time. So the two of them would wolf down their warm food at breakfast, lunch and supper, bow their heads together as prayers were said. She felt something important was missing in her life; Success and the magic of the ego.

Hannah confessed in her about her lover who worked in the archives at a downtown newspaper.

On Sunday afternoon she would walk through the empty apocalyptic streets. Silence in her head, all around her and later that evening, every evening in her bed an aching silence awaited her. She wanted to lose herself; She wanted to eliminate all the dimensions to her structured identity; Her identity that was carved out for her in Port Elizabeth. What she wanted and craved was adrenaline rushing through her head and to discover it there like some wild, half-flailing thing, as if she could form it and shape it to cohere to a piece of her identity. She took no lovers, swallow no pills, saw no psychiatrists and she fell in love with the city around her. She could feel it enveloping her body, her mind, closing in on her spirit. It, city life, rattled inside of her like a toy gun.

Everyday she chased pavements, hung onto the highways above her head as if they were monkey bars for her intellect. Somehow the rain would always find her tears and so as she walked past traffic, streams of people, nobody would look at her and then away, as if she was different.

She did not find relationships fulfilling because she felt that what she could offer her was only something short-lived, short-lived passion, a short-lived strong and deep experience that would fill her momentarily, leave her with probability vitality, there would Be some sexual tension and promise of substance but that would be reaching. She called it 'the earth school'. It would not offer her authentic power and it would not teach her anything about faith and spirituality. The last thing she wanted to end up being was her mother but she could feel it, that she was becoming more and more like her every day and although she terrified her, it also gathered around her, like only women at a Muslim wedding who could Gather around the virgin bride.

Her parents did not teach her anything about love, about passion, about commitment, only a sense of duty and obligation. As she grew older she surprised how they had fit together in the first place. To her it seemed that they did not stay together because they felt they belonged together, they stayed out of fear. Simply the fear of them being alone, what would that mean. If they had to fail at marriage, then they decided they would fail together.

Man, she discovered in the city, is an extra machine even when solitary or when they move in packs like wolves. They're enchanting even when they disfigure your features with their hands, there is even something beautiful, something perfectly formed, something about the face, the lines in the corner of their mouth or around their eyes, about their person when crockery or glass chips And lands on the floor, that has just missed your head and cracks into pieces. Whatever his journey, he keeps on walking. They take the best from women, only the achievers and through a series of introductions, the excellent application of truth, as he pushes for a break in the circle, so he multiplies his territory.

If he is pushed to be a beast, he will be a beast because it gives him courage. Nobody calls that anything when even the divorced women laugh, those women eager for their own conquests, the ones who are not shy and quiet and above it all. Whatever happens to her, lost in the whirl of youth, where does a lost girl fall to, claim sanctuary, does she sprint to her mother, to her small hometown, to be cradled in the arms of a woman who knows the wiles of the More experienced man saddled with wife and child and another one on the way, to be cradled by the residents of the countryside instead of the city?

You feel like magic is exploding between your ears, how on earth can this be happening as it takes your hand in his, pushes you against the closed door and as he lets you go, you can still feel his warm breath against your cheek. It feels like a dream and you're slipping far away.

When the babies come, she imagined to herself, a woman must feel a change in the air; She has become too much work for the man of the house. He becomes winter to her summertime and distant, silent and remote like a forest developing, preparing for the last hundred years during the seasons, a destination that was fixed upon a map and that has now come and gone.

Faraway from the office, this man of steel, in his blue shirt, black leather, sunglasses and cowboy boots like he is fresh from Hollywood, Los Angeles, is cooking something that smells like sausage, frying onions. While his wife and the baby sleep, he is thinking and planning deceit. I hate you is not what she is thinking, this girl so far away from home, stuck in the trenches of television with men instead of young girls and women; Instead she's looking up at the eclipse through the office window, eating a chicken and mayonnaise sandwich with wilting lettuce as she catches a whiff of cigarette butts and ash in the ashtrays, drinking filter coffee trying so hard not to stand out but you see, she Does, she does in an almost magical, fascinating-blinking-animal, white-dazed-mouse-in-a-maze kind of way). Thankfully she read Nabokov at seventeen but she had dawned on her, that if she was only setting her sights on finding the kindest human being that she could possibly find, (and most lovers were not kind and could be for an indefinite period as she Learnt growing up, they could be like the spitting-image of her parents; two spouses living in the same house and do not have a sane, endearing conversation for days on end). She thought to herself she would never find her life-partner because men and women were not engineered that way. They were cruel; They could kill with a glance, words could wound and stab like a knife. What were people letting themselves in for, she thought to herself, when they fell in love?

Nabokov was the first Russian writer she had ever read and then she understood men in an unseen, black and white, the world in union (meaning men and women) versus the misanthrope way.

Dark hair and dark eyes, distant and pretty, but in her hands they feel like melting chips of ice, lashes like splinters, splintering off like driftwood in a pin stream. She's as plain as paper. Outside it is a June winter. This is not love, she tells herself and this is what the meaning of loss is, that and manipulation. She has learned that everything here in this city is a manipulation. From the shiny sky that glints in her eyes, to the ground that she walks upon, she is neither heroine nor angel. She is just a girl with a vision who wants to triumph over circumstance. The circumstance of poverty and a community starved of all advances of technology. Orphan abandonment, anticipatory nostalgia; They want to give you all kinds of pills for those kinds of diagnoses. All she had now was her daily horoscope, constellations, fashion magazines and dreams.

Men grew tired of the chase but for her it was never enough. It inspired her. So what if her imagination great wings as they all closed ranks around her, bright, successful office men and women. How can you love someone if you've never experienced it as a child, witnessed it in your childhood home, if you were not raised on it but only to express yourself vicariously, express pieces of your already superfluous identity through the art of drama , Where a child's psyche is always and already held precariously in the balance.

It was her sense of social awareness, a keen sense of having a responsibility to contribute something greater than her, to the planet, that began to fill up that tired, empty feeling that appeared to generate immunity voids, black holes of ill health. There were spells that took her to lying on her bed, staring up; Wide-eyed at the ceiling, curtains drawn protecting her shadow from the rays of the afternoon light and that was how she suffered.

She suffered hidden away from the world, suffering for the most part in silence, achieving nothing and bringing no illumination to light. There was no one to take her hand, no one to navigate these great escapes from the blackness that was diverted by the chance spark of a misgiving. Her journal entries would read of the wells of loneliness she experienced in the animus of the city. 'Orphaned Girl, Lonely Girl, Sullen Girl, Spoiled Girl.' She described herself as being always in a negative frame of mind. In shops, she began to search earnestly for some thought of identity. 'Clever Girl, Astute Woman, Cute as a Button, Buttoned Down, Buttoned Up, Sexy, Religious, Tight, Lost, Graceful, Tart.'

But nothing appeared to fit. Nothing felt quite right.

Another morning and she woke up anxious, always anxious at the Salvation Army in the big city of Johannesburg, longing for home in Port Elizabeth, to be embroced by the sounds of her mother making breakfast in the kitchen, the kettle boiling for her mother's morning Coffee, her father stirring in the bedroom, her brother and sister still sound sleep, that proud her some comfort, the hours of school that she would soon pass through, glide through like a ghost, offered her the emotional security that she found non- Existent between her parents. If she was home, right now, she probably would have reached for her journal next to her and written something that would have made her feel more displaced in her small town surroundings. In the room she shared with Hannah, it felt as if the four walls were closing in on her. 'I will not succumb.' That was her last entry. What had she meant by that? She could not remember her last thoughts. What had she been thinking before she fell asleep. Her feet felt like blocks of ice. In her thin nightdress she shivered under the sheet.

All her life she had longed for protection, some idea, ideal of independent perfection of a man who would carry her across wasteland and wilderness, city and country and across the vast ocean that rivers would spill into, turning majestically into something greater than itself. She had long since since childhood for an image of a man who would show her the world as her father had done, but those had been the desires of a child, of a girl not a woman.

What she knew of men and the male gender was book-knowledge that paled in comparison to the reality that she was now facing on a daily basis. She knew now, how and why they were and could be such a cruel and dangerous part of the human race, how their hearts could be set to struggle, to pilgrimage, to be tested, to fierceness, to be above all territorial and when they Had set all their armour, removed the visor, they could show remarkable tenderness, kind-heartedness but only if it would benefit them in some way; That was how she had come to know how they all operated, because that was their background, not hers, because how could she of all people understand, not having had children, a life with a man and having to come to understand that it had Now come to an end, a fork in the road called 'separation' or 'divorce', living within your means, being a single parent and now having to be the breadwinner and put food on the table. When a man moved her way, she moved away, away from their advances, a consciousness of love and what that would mean to her; An awakening of her spirit that for so long had remained dormant within her.

So instead she starved herself, starved her soul, her spirit and as she became thinner, dark rings, streaks of make-up under her eyes, she pushed the food around on her plate, making out, ruining herself In the process by pushing out poignant prose with tenacity, commitment and almost spiritual devotion in journals and stories she determined to do research on. These 'star' people, television people mean nothing to her. Amongst them, she was a tiger melting in the grass, features incomplete but there nonetheless. Ice in her eyes, in her every glance, movement, heart on fire considering the world. What could men or even women, what could they possibly give her that she could not give herself?

Modifying a Home for a Senior

Most seniors want to live independently for as long as they can. Moving into a nursing home or assisted living center, or moving in with children or other relatives, may make sense for any number of reasons, but one must take into account the senior's self-esteem. Very few seniors are comfortable in situations where they feel they are a burden on someone else, either financially or logistically. In the United States, over 90 percent of those who own their own homes want to "age in place."

There are various ways to modify a house to make it safer or more accessible to a senior who is beginning to lose easy mobility or who already suffers from physical limits. Modifications can sometimes be problematic; Many seniors will be living in homes that were built decades ago, well before builders were thinking about design considerations for the elderly. We might not think twice about a narrow doorway or a staircase, but for a person with physical limitations, these can be impassable barriers.

In order to determine whether a house can be appropriately appropriated, do a room-by-room assessment, taking into account safety and accessibility issues. There are several detailed safety checklists available online that address issues such as electrical supply, electrical appliances, smoke detectors, and the like; Many of these are common-sense issues, such as keeping electrical cords close to walls wherever possible and ensuring that circuits are not overloaded. For an older house, consider having a licensed electrical inspector come over and ensure that the system is safe and up to code.

Is everything in the house accessible? A senior with restricted mobility will likely not able to access the highest shelves in a closet or cabinet, so be sure that only seldom-used items are stored there. If most of the home's storage space is inaccessible, you may need to add additional storage space. And all plugs and switches should be easily reachable. Current code specifes the proper placement of plugs and switches, but older homes may have these in odd places.

If the senior will continue to cook in the kitchen, then this is an important room to check thoroughly. Are all the cabinets easy to reach? The top shelves may be inaccessible, so put commonly used items on lower shelves. Are the countertops at a comfortable level? If they are too high to work on comfortably, they may need to be lowered. This will likely involve installing at least some new cabinetry. Are the stove controls easy to manipulate? You can install a device that will automatically turn off an electric stove, via a timer or motion detector. Such automatic switch-off devices are not yet available for gas stoves, so if you have gas, you might consider switching to electric. Also, make sure that the range hood completely covers the stove top and effectively sucks out all the cooking smoke. If the hood is too small, quantities of smoke may escape into the kitchen and the rest of the house, creating hazardous conditions.

The bathroom is another place to check carefully. In most cases, you'll want to install grab bars both near the toilet and in the shower area. The toilet should be "comfort-height," slightly higher than ordinary toilets. The bathroom should have plenty of elbow room to move around in; If it's cluttered, you might want to move some things out. And pay attention to the floor; If the floor is made of slippery ceramic tile or marble, you should install small, textured, non-slip ceramic tiles, or some other surface that is not slippery when wet.

If the home has a staircase and the senior is incapable of safely mounting or descending the stairs, you will need to install a stair lift. For straight staircases, lifts are fairly simple devices; Some can be easily removed and folded up for storage when not in use for long periods of time. A straight lift will cost around $ 2,000 to $ 4,000 and is easily installed. If you have a curved staircase, a stair lift will need to be custom built; This can cost from $ 7,000 to as much as $ 15,000, so if your budget is tight you may need to find alternative solutions.

Another consideration is interior doorways, especially if the senior uses a wheelchair or walker to get around. Some interior doorways may need to be widened. You'll need to talk with a building engineer to determine what modifications may or may not be possible. If too many doorways need widening or if it is structurally impossible to enlarge certain doorways, your home modification project may not be feasible.

Outside, you may need to install a ramp to the front door if you currently have stairs. The most important consideration is to blend the ramp in with landscaping; An obvious wheelchair ramp in front of a residence is a glaring indication that the occupant may be an easy target for crime. Think about a concrete ramp that blends in with the aesthetics of the house, or a wooden ramp that blends with a wooden deck around the front door. You may be able to "hide" a ramp in the garage or in the back of the house.

Modifying a home for a senior can be a big job, but if it allows the senior to continue living independently, the job can be well worth the expense.

Tile Cleaning for Renewed Beauty

Tile cleaning is a necessary stage in construction material maintenance. It is an important step that helps you to sustain the beauty of the product that you have purchased. Otherwise it's just some squares, diamonds, rectangles or mosaic on your walls, counters or flooring. And that is not what you searched, picked, or installed it for. You wanted the best for your home and that involved a little bit of preservation, even for the aesthetic components. Therefore, it is important to understand what you can do between professional tile cleaning and polishing to restore both the grout and tile. You will be so pleased with how quickly the grout of your flooring, counters, and walls return to their original bright and even color. The rich color that is reflected on the actual tiles will return you to the feeling of first installation.

Whether you are moving into an older home, or you've noticed a dirt or film build up on your recent installation, you have to find the best solution to help you perform restoration or regular upkeep. Solution selection will be an important part of sustaining the attractive aesthetics of this material, so locating professional products is critical. Further, there are three main solutions for tile cleaning that are most effective for color and texture preservation. These solutions include alkaline, acidic and pH neutral cleaners.

First, alkaline is extremely effective at lifting ground in dirt and cooking grease found in entry ways or kitchen areas. Alkaline can sometimes leave a stain and acidic solutions remove them after that layer of cleaning is complete. Second, acidic solutions are particularly effective at removing inorganic stains that typically stain such as wine, mustard, or ink spills. Acidic is great on ceramic and porcelain in particular; However, it should not be used on any stone installations. This brings us to the final option. PH neutral cleaning solutions are effective on all grout as well as all types of stone. So if you do not have an older home that does not require a multistep cleansing, pH neutral cleaners should cover any basic restoration job for you.

Tile cleaning is not just a matter of power washing outdoor installations or scrubbing green or blue cleanser stains and smells into your kitchen counter or flooring grout. Abrasive cleaning solutions or tools are not only irritating to inhale they are destructive to the surfaces of your walls, counters and floating choices. Therefore, there are a small but significant variety of chemical solutions that can treat the various types of materials in your home, office, business, or outdoor spaces. So no matter the size of the project or degree of staining, there are several ways to effectively and carefully perform tile cleaning. You do not have to settle for either scrubbing the beauty from your surfaces or watching it fade under a layer of dirt, grease, or stains.

Weight Training for Muscle Vs Weight Training for Fat Loss

Every fitness program should include weight training, or some other form of resistance training, as it will be effective for improving the composition of the body.

Weight training aids in muscle growth, contributions to fat loss, increases the metabolism, buildings athleticism and enhancements strength. Regardless of your personal goals you can use weight training to achieve them.

That being said, you'll want to structure your weight training plan in such a way that it specifically caters to your goals.

For instance, if you are an endurance athlete, like a boxer, you do not want to spend the major of your time training for strength.

On the other hand, if you're training for a power lifting competition, it is not going to do you much better to train like an endurance athlete.

For some, the goal is simply physical. Maybe you want to build muscle as fast as possible. Or perhaps losing fat is your primary concern.

The way you structure your weight training plan can have a significant impact on your results and needs to be given the attention it describes.

I'm going to tell you exactly how you should be weight training for achieving the most common fitness goals. First, though, I want to clarify a common misconception …

The Light Weights for Toning Myth

A popular idea that floats around the bodybuilding and fitness world is that the way to tone your muscles and build definition is by lifting lighter weights for a high number of reps.

As I will address a little later, training with lighter weights can aid in the process of toning, but the main factor that determines your level of muscle definition is body fat.

Extreme muscle definition comes from having low levels of body fat. Period.

If you want to be ripped and defined, you'll definitely want to implement a weight training plan that's consistent with that goal. However, your primary focus should be on maintaining a caloric deficiency so you can continuously shed body fat until you've achieved a level of muscle definition that you're satisfied with.

I will cover lifting with lighter weights in just a moment, but toning is not one if the primary benefits of lifting lighter weights for a high number of reps.

Now that you know the truth about building muscle definition, let's look at how your weight training should be structured for optimal fat loss.

Weight Training for Fat Loss and Endurance

Weight training for fat loss is not too complicated.

Since fat loss is absolutely accomplished through maintaining an elevated heart rate, when training for fat loss you need to structure your weight training in such a way that your heart rate being elevated is factored into the equation.

This can be achieved utilizing several different methods:

  • Circuit training
  • Supersets
  • High rep training
  • Minimizing rest between sets

Let's look at this list in greater detail.

Circuit training is nothing more than cycling through a list of exercises. A sample circuit training exercise list would be something like this:

  1. 20 Jump squats
  2. 25 Crunches
  3. 10 Lateral increases
  4. 40 Jumping jacks
  5. 15 Burpees
  6. 10 Tricep push downs
  7. 15 Lunges (on each leg)

Running through this list would complete one circuit and you'd simply complete as many circuits as you desire (or as you have time for).

Supersets entail performing two different lifts, that each target a different muscle group, with alternating sets until all sets of each lift is complete. Ideally you would not rest at all in between sets, but you may have to work up to this if you're endurance is not ready for it yet.

An example of supersets would be alternating between bicep curls and barbell rows with little or no rest between each set until all sets of each lift has been completed.

Circuit training and supersets utilize the concept of resting for little or no time between sets, which is a great way to elevate your heart rate and keep it there.

This does not have to be done with circuit training or supersets. Regardless of the specific weight training plan you're following, if you're resting for a minute or less between sets you will be able to maintain an elevated heart rate and burn fat while weight training.

Of course, when training for fat loss, performing some kind of conditioning exercise (cardio) is important as well. I'm not going to cover cardio workouts in this article, but for the best cardio fat burning results you should try to get in your cardio workouts first thing in the morning, before eating anything, or immediately following your weight lifting.

These are the times when your blood sugar levels are at their lowest and will lead to fat oxidation occurring at a faster rate than at any other time throughout the day.

Before I move on I also want to remind you that fat loss is only going to be possible through maintaining a caloric deficiency.

It does not matter how you structure your training plan, if you are not eating for fat loss by maintaining a caloric deficiency, losing fat will not be possible.

Weight Training for Maximal Muscle Gains

Understanding how to train for maximum muscle gains requires a basic knowledge of muscle growth – also known as hypertrophy.

There are two different types of muscle hypertrophy:

  1. Myofibrillar hypertrophy
  2. Sarcoplasmic hypertrophy

Myofibrillar hypertrophy describes the addition of muscle tissue to the body, while sarcoplasmic hypertrophy increases increasing the volume of sarcoplasmic fluid the muscle cells can hold.

Most bodybuilders tend to focus on one or the other type of hypertrophy – not both.

By doing this they are actually cheating themselves out of getting the maximum muscle building benefit from their weight training. If you're concerned with packing on muscle mass and size as fast as possible you absolutely must train for both types of hypertrophy.

But how do you do that?

You can actually achieve maximum hypertrophy in a variety of ways, but the bottom line is that you need to be training with light weights for a high number of reps (8-11) and also training with heavier weights using sets consistent of a low number Of reps (3-5).

This is because myofibrillar hypertrophy is best accomplished training with heavy weights and low reps and sarcoplasmic hypertrophy is best accompanied with lighter weights and high reps.

As I said above, this hypertrophy combination can be achieved using a few different methods. Here are a couple of my favorites:

  • Starting with a weight that leads to failure in 9-11 reps for the first set of a lift and adding weight for each subsequent set until I reach a weight that leads to failure in 3-5 reps for my final set
  • Lifting heavy for sets of 3-5 reps for a full week and then lifting light for sets of 9-11 reps for a full week

The first option above is the best option because it effectively incorporates the full spectrum of rep ranges as you move from 9-11 reps down to 3-5. But it's worth noting that it can be a pain to have to switch weights in between each set.

Most individuals want to build muscle also want to focus on quickly building strength as well.

If this describes you, a good plan of attack would be to lift heavy for 2 weeks for every 1 week of lifting lighter.

Train for the Results You Desire

Depending on whether you want to build muscle mass, lose body fat, gain strength, or increase endurance, you now have the information you need to get the results you desire.

For those who are serious about their training, just going to the gym and lifting weights simply is not going to cut it. You need to understand how to structure your training plan in order to reduce the change on your body that you desire.

It does not matter what results you're after, there's a weight training plan that will get you where you want to go and hopefully I've given you the guidance you need for constructing a weight training plan that's perfect for you.

How Much Should I Charge For My Commercial Cleaning Services?

You’ve bought all your cleaning supplies and equipment, told everyone you know that you have started a cleaning business and now you are ready to start bidding on jobs and getting down to work. So your next step is to meet with potential clients and put together a bid for their cleaning services. But how do you know what to charge for cleaning your potential client’s building?

Start off by remembering that you are in business to make a profit and earn a living. Sometimes the tendency is to price our services low in order to get our foot in the door. Pricing your services too low may mean you will end up working for very little per hour. And more importantly, will have little left over to reinvest in the growth of your company. There are cleaning companies that charge more than others and have all the work they can handle and there are companies that have lower fees yet are struggling to find work! Don’t sell yourself short or you will not be able to earn a living off your cleaning business.

The rates for commercial cleaning vary widely depending upon the area you live. Hourly rates are anywhere from $15 to $40 per hour depending on the type of services that you provide, whether or not you’re doing the work yourself, and your company’s overhead and expenses. Monthly square footage rates could run anywhere from $.05 to $.20 per square foot depending on the type of building you are cleaning and the frequency of cleaning. You’ll be able to bid a higher square footage price for medical facilities versus office buildings due to more specialized cleaning needs. You’ll likely bid a lower square footage price for large buildings versus small buildings. For example, you may bid $.08 per square foot for a 50,000 square foot building versus $.12 per square foot for an 8,000 square foot building.

You will most likely be charging your customers a monthly price and you will need to figure that price by estimating how long it will take to perform the services that your client has requested. The more productive you or your employees are, the higher the hourly production rate. If you’re able to clean 3,500 square feet per hour, your profit will be higher than if you’re only able to clean 2,500 square feet per hour, so adjust your price accordingly.

It’s also a good idea to find out what the “going rates” are in your area. A few phone calls to competitors may be necessary to get an idea of the basic charges in your area. Use a script when you call so you can compare apples to apples. So what do you say when you call? Try something like, “Hi, I have a small business office that I would like cleaned once a week. It is 3000 square feet and has two small restrooms. Can you give me a rough estimate of what you what you charge per month?” The person may or may not give you an estimate. Most contractors will insist on walking through the building, but it is worth a few phone calls so you have a ballpark figure on what cleaning companies in the area are charging.

To estimate what you should charge for cleaning a building, start by doing a walk-through with the building owner or manager. Keep track of the following:

* Frequency of cleaning (once a week, three times a week, five times a week). If frequency is one or two times per week, it’s best to estimate your time and multiply by your hourly rate. If cleaning 3 or more times per week you can estimate your time by the square foot.

* Overall square feet

* Types of floor surfaces and square footage of each (carpet, vinyl flooring, ceramic tile)

* Types of rooms – general office, break room, restrooms. Also note the number of toilets/stalls and fixtures in each restroom, as well as the types of restroom supplies used.

* Any special considerations – heavy traffic areas, elevators, unusual requests, etc.

* Make note of the specific services the client is seeking such as emptying trash, dusting, restroom cleaning, mopping and vacuuming.

The following services are specialized services and you should bid them separately, and list a per-service charge on your bid:

* Stripping and Waxing (.25¢ – .50¢ per square foot)

* Buffing/Burnishing (.03¢ – .07¢ per square foot)

* Machine Cleaning of Ceramic Tile floors (.12¢ – .21¢ per square foot)

* Carpet Cleaning (.12¢ – .25¢ per square foot)

* Carpet Spotting ($20 – $40 per hour)

* Cleaning appliances (microwave, refrigerator) – $10 – $35 per appliance

* Window Washing ($1.00 – $5.00 per pane)

Make sure you take enough notes so you can put together a realistic price that is fair to the client and one in which you will make a profit. After your first meeting with the client, go back to your office look through your notes and decide what it will cost you to clean the building. You may have to consult a production cleaning rate chart to determine how long it will take you and your staff to clean the building. Once you have an idea of how long it will take to clean the building you can put your cost estimate together:

* Estimate the time it will take by using a production cleaning rate chart or calculator.

* Determine your labor cost for cleaning the building one time.

* Determine your monthly labor cost to clean the building.

* Estimate a monthly cost for supplies. This will be a fairly low figure, perhaps 1 or 2% of monthly sales.

* Be sure to add in a profit margin!

Add up the figures and you will come up with your monthly cost. If you have access to a bidding calculator you will be able to put in a series of numbers and come up with a price. A bidding calculator will also show what profit you can expect to make. It is also advisable to add a first time cleaning charge. This is usually an hourly rate of perhaps $20 – $25 an hour. The first time you go through a building it will take longer and you may find the previous cleaning service may have left dirt in cracks and crevices that you will have to clean the first time through.

Once you have your price established, put your bid packet together. Your bid packet should specify what you are responsible for and what the client is responsible for (buying their own trash can liners, restrooms supplies, etc.). It should also include the monthly charge for cleaning services, how long the agreement is for, and the procedure to cancel the contract if either party is unhappy.

It is important to learn how to price your cleaning services so your customers know you are providing a professional service at a realistic price and so that you make a profit. After all, if you do not make a profit you won’t stay in business very long!

Copyright (c) 2006 The Janitorial Store

How to Strengthen Your Lower Esophageal Sphincter

The lower esophageal sphincter (LES) muscle is situated between the stomach and the esophagus (throat). It opens to allow food to pass from the esophagus into the stomach. It closes to keep food and acid from flowing up from the stomach into the esophagus. Acid is produced in your stomach to help break down food for digesting. When the lower esophageal sphincter muscle is weak, acid flows up into the esophagus and can irritate and burn inner parts of the body.

So, have you found out that you have gastroesphageal reflux disease (GERD)? Many people don’t even know that they have it. It effects infants as well as adults. Heartburn is the most common symptom of GERD. Other terms for heartburn are acid indigestion and acid reflux. More than 25 million adults suffer from heartburn daily.

Causes of Gastroesphageal Reflux Disease

Some doctors believe that a hiatal hernia may weaken the lower esophageal sphincter muscle and cause reflux. Reflux means the return flow of a liquid. A hiatal hernia is caused when the upper stomach moves up into the chest through a small opening in the diaphragm. Coughing may cause a hiatal hernia. A person of any age can have one. Many healthy people over the age of 50 have a small one. If it is severe you may feel a constant pain behind your breast plate. The pain can last for months.

The Problem with Soy

Isoflavones are chemical compounds. Glycitein, genistein and daidzein are isoflavones found in soy. They mimic estrogen. Estrogen weakens the lower esophageal sphincter muscle. Soy is found in most every food today because it is a cheap commodity. If you’ll exam the ingredients on the packages that you purchase, you’ll see that soy is in bread, peanut butter, coffee mate non-dairy creamer, salad dressing, infant formula. The list is endless. The vegetable oil on the shelves in grocery stores is usually soybean oil, unless the oil is specifically labeled such as olive, safflower, sunflower, almond etc.

Other Foods

Certain foods and beverages can weaken the lower esophageal sphincter muscle. It would be helpful to avoid tobacco, alcohol, coffee (caffeinated and decaffeinated), caffeine, carbonated beverages, chocolate, peppermint, refined sugar and pastries, citrus, fried foods, fat and fatty foods, soy products (unless fermented), and especially avoid tomatoes and tomato products. Tomatoes are very acidic. Think twice before you eat that delicious pizza.

You must be very conscientious about reading the ingredients on the packages of the food that you purchase. Sugar is always harmful to the body and is in most food. Tomato is also in a lot of packaged food.

Foods to Encounter

Aloe Vera Gel Gets Two Thumbs Up

Aloe Vera Gel (whole leaf) could be taken before A.M. and P.M. meals. It is a natural remedy for acid reflux. The suggested dose is 4 oz. per day. If you have ulcers it would be a good idea to take a tablespoon (less of a dose). Until you feel the ulcers are healed. Otherwise too much Aloe Vera Gel may exasperate the ulcer condition.

Aloe Vera Gel coats the throat and stomach. Aloe Vera is a healing plant. Over time the lower esophageal sphincter muscle should strengthen. I’d give it a good year. A year is a normal length of time for anything in the body to reverse from disease and heal.

Ginger Is Beneficial

Drinking ginger tea can help keep stomach acid under control. It may take a couple of weeks until you see a difference. The suggested dose is 3 cups per day, with distilled water. It is best to drink the tea without sugar, honey or lemon juice. Refined sugar doesn’t do the body any good. It and citrus should be avoided anyway. The tea should be steeped.

How to Steep Tea

  1. Boil distilled water
  2. Pour 6 oz. of boiled water over a tea bag in a cup
  3. Place a saucer on top of the cup for 5-10 minutes

After you’ve steeped your tea, it is a good habit to squeeze the tea bag with your spoon up against the inside wall of the cup. Doing that and steeping enhances the strength of the tea.

Enjoy!

Other Tips for Controlling Acid Reflux

Modify eating habits:

  1. Eat many small meals during the day
  2. Eat nothing 3 hours before going to bed (especially spicy foods)
  3. Avoid lying down after eating
  4. Eat slowly
  5. Eat in an upright position

Sleep in an upright position or at a 45 degree angle by:

  1. Using a wedged pillow
  2. Using an adjustable chair or bed
  3. Sleeping on your left side at a 45 degree angle so that the sphincter valve closes
  4. Elevating the head of the bed by 6-8 inches with blocks

Try to avoid using abdominal pressure such as:

  1. Heavy lifting
  2. Bending at the waist
  3. Tight belts, clothes, etc.
  4. Slumping in chairs
  5. Straining with bowel movements

Note: With the above diet you may lose a few pounds.

Mastering Your Home Brew Recipe

When you've tasted a great tasting beer, you know it right away. Have you ever wondered about certain beer recipes and how people know just what to do to bring out the best taste in the best ingredients they use? A good bit of it is trial and error. But when the brewing is in the hands of an expert, there is not any more trial and error.

Timing is one main thing about brewing the perfect beer. Bringing a brew to a boil, but backing it off right before it starts to boil is just what it takes to capture a great taste. Enough time for fermentation is another timing tactic that requires perfect patience. But, different recipes require different timing variations as you will soon learn.

Getting the right taste though is a matter of ingredients and you might have to play with this for awhile to get the perfect taste for you. It's different for us all. But, I love when I find a taste that surpasses all other beers I have ever tasted. When I finally find the right recipe, I lock it away in a safe so that I will always have it. I now have a grateful that I break out through the year for various purposes. All you have to do is learn how to master your own home brew recipe.

Let's begin with a basic brew starting with a grain extract so that you do not have to have the exact equipment of a microbrewery or larger brewer. But once you learn the difference between all-grain and grain extract, surely try a few all-grain recipes to enjoy better control and a greater final brew.

A clean, filtered water is the best. You can use your tap water, but you'll get a really bad beer by which to compare all future recipes. If you want to start off right, you'll get a few, clean gallons of water from the store. Heat a gallon on the stove to about 160 F. Check with a thermometer and turn off the heat when it hits 160.

Add your grain and let it steep for half an hour. In the meantime, bring 3 gallons of water to a temperature of a little over 160. I do this in a 5 gallon pot over the stove. Once you've hit the temperature, bring your gallon of grain over and pour some of it in to rinse. Then, pour the rest in to rinse again. Discard the grain. Bring to boil.

Remove from heat immediately when it begins to boil and stir in extract. Once the extract is stirred adequately, bring to boil. While boiling, you should be timing. Different recipes call for different variations, but you'll be adding hops along the way and you want to get it right.

When the brew has boiled adequately, the unfermented beer commonly referred to as the wort as quickly as you possibly can. Siphon the wort into the fermenter and add water to make 5 gallons. Record the original gravity with a hydrometer and the temperature to the recipe specifications. Oxygenate and add yeast. Allow to ferment for about a week. Siphon beer in different fermenter and allow to reach final gravity of about 1.011 to 1.015. But again, that's based on the recipe. Add priming sugar and bottle. Allow to condition for a few weeks, but it will generally taste best a few months down the line.

Here are a few tips to help you make great tasting beer. First of all when you need to get the wort cool as quickly as possible, there is a great way to do it. Purchase about 30 feet of copper pipe and bend in half so that both ends meet. Then, bend into a spiral coil that sits about one to two feet high. Attach tubing to both ends. One tubing attaches to the sink and the other runs out to the drain. Immerse the coil into the pot just before you begin the cooling process. Run cold water through the copper pipe while removing the pot from the heat source. You can get the wort cool in less than half an hour.

One of the most important tips is to make sure that everything is completely sanitized. The least little bit of bacteria in any fermenter, tube or even the water itself can throw your beer taste off immensely. It could even make a batch completely undrinkable. So, make sure you sanitize everything with bleach and do not allow any of it to come into contact with any other substance until the actual brewing process. Make sure you rinse thoroughly. You do not want bleach beer.

The first beer I ever tried was an Ale I was trying for Christmas. My plan was to make it for a useful of my closest relatives. But once we gave it a try, I knew I had to make a larger batch for the big family get-together Christmas night. Try crystal malt and chocolate malt with flaked barley. Brown sugar, cinnamon sticks and your choice of hops. Ale yeast and cascade.

If you follow the brewing directions above, add all the grains and malt in the water and then bring to boil. After it boils, add hops, brown sugar and cinnamon. Temperature of ferment should be about 70 F and OG should be 1.045. Primary fermentation should take about a week. Beer should be ready to drink in about a month.

Change recipes for different brews you want to try. For instance, try the various extracts like wheat malt, hopped amber malt, and dark malt. Then change your hops to various types like Amarillo, Chinook or Saaz. Try several different types of hops with different different types of malts. Make fruit beers, coffee beers and even try a chili beer every once in awhile. It will never get old after you make your first good beer. You only get better with age.

How To Get Free Sailboat Plans

As a keen sailor, I spend a lot of time looking at sailboat plans and designs on the Internet. And, because I always have an eye on costs, I'm always interested in offers of free sailboat plans. If you're after free plans then, like me, I'm afraid you're going to be disappointed with what's on offer. But there is a way, and here, I'm going to tell you how I got the best free sailboat plans I could have wished for.

Free plans are useless
The vast majority, in fact, I'd go as far as saying all, free boat plans on the Internet are useless. They often miss out critical details. (Whether it's deliberate, in order to force you into buying the complete plan or just due to sloppy attention to detail, it's hard to say) or they're old designs that are so old that they're totally unsuitable for modern use. Some of them are simply scanned copies of old blueprints that are barely visible in many cases. Free sailboat plans? Forget it. There's a much better way to get the design you want for virtually nothing.

It's not rocket science
So what is this magic method? Well, it's simple. You design it yourself. I can hear you now. 'I can not design it myself !, I've never designed anything!' Well that's what I thought at first too. But I can tell you, It's a whole lot easier than it sounds and a whole lot cheaper than hiring a professional designer too. The fact is, you're planning to build a sailboat, not an ocean liner or an aircraft carrier. It's not that complicated. If you have an ounce of common sense and have done a bit of sailing so you know what's important in a boat, then you can do it.

A beautiful idea
And this is how you do it. You buy yourself a specialized boat design software package and have a play with it for a few hours. You'll soon get the hang of it and like me you'll be producing your own designs the same day. The beauty of this approach is that you get the hull shape that you want, not something that everyone else is using or that some other anonymous designer has drawn up.

Then, and this is how you get your plans for free, you can sell designs to other members of your club and recoup what you paid for the software. I bought my software last year (it was under fifty dollars) and within a few months I'd sold a dinghy design to a guy in my club ($ 25) and a speedboat hull design to a neighbor ($ 30).

Boat plan addict!
This boat design thing is addictive and I'm already working on some ideas for a 28 foot sailboat for the whole family. So my recommendation is to forget about about free sailboat plans and get stuck into what for me has proven to be absorbing and fascinating extension to my love for sailing.

Zygoma Implants: All You Need to Know

If you are missing full high teeth and you have been told that you are not a good candidate for dental implants due to the high degree of bone atrophy (lack of bone in the upper jaw), do not despair. There is still a permanent solution for your upper arch-Zygoma implants.

In the past, patients with significant bone loss in the elderly jaw bore implant dentures which can be fixed to the upper jawbone using titanium implants.

But many a time there is severe bone resorption in the upper jaw (or maxilla), providing insufficient anchorage for the prosthesis. In such cases a bone graft surgery is performed. In this surgery some bone is taken from the patient's own hip region and grafted to the jaw bone. After about six months of healing, the denture is implanted into the patient's upper jaw.

Now there is a revolutionary implant technique that eliminates the need for hipbone grafting or sinus augmentation. Zygoma implants or zygomatic implant surgery involves minimal surgical procedures at reduced treatment time, without the need for painful grafting.

Developed by Prof. Branemark & ​​Nobel Biocare, Sweden, the graft-less technique, also called the Zygoma technique is used where jaws lack the necessary height and / or width to support implants.

Unlike the conventional implants, Zygoma implants are attached directly to the body of the cheekbones, medically referred to as Zygoma.

Who Needs Zygoma Implants?
Zygoma implants are appropriate for any person with missing, shaky or loose teeth and severe bone resorption in the maxilla. People of all age groups, except children, can benefit from this technique. This procedure can not be performed on patients with sinus problems.

The Procedure
The Zygoma dental implant treatment is done in three steps in just one simple dental trip.

Diagnosis of the resorbed frontal alveolar bone of the upper jaw, X-rays and necessary health checks
Tooth extraction (if required)
Dental implant post placement (At least 2 to 4 implants are used in the front of the upper jaw)
Placement of prosthetics on the same day the implants are placed

Advantages
You get a fixed row of functioning prosthetic teeth within 72 hours as opposed to the conventional implant techniques that takes up to 6 months.
Zygoma dental implant presents a graft-less solution, avoiding the use of bone grafts from other parts of the body.
They are longer than normal dental implants.
Zygoma implants are placed in one surgical procedure under general anesthesia, giving patients a less painful experience.
With the short duration of the treatment, the patient experiences significantly less discomfort.
Only a day after the surgery, the patient will be able to bite and chew their normal food (including hard and crunchy food stuff).
With this technique, you get immediate confidence boost with natural looking, functioning teeth.
It gives you an opportunity to recover the biomechanics of your original denture.
The new artificial set of fixed permanent teeth allows you to smile with confidence.
The primary advantage is that the success rate for zygoma implants is 100%.

Post-operative Care
For the longevity of Zygoma implants, it is very important to maintain proper oral hygiene. In the first 24 hours following the surgery, you must only eat soft, cold food. You must rinse your mouth with and salt or clean your teeth only 24 hours after the implants. At least 10 days later, routine cleaning around the implants and bridge along with brushing is essential.

Cost
Zygomatic implants are longer than conventional implants manufactured specifically for the purpose, hence very expensive. This procedure is performed by an expert team of maxillofacial and expert dental surgeons which adds up to the cost.

Heartburn Remedies – Natural Relief From Heartburn

There are a lot of natural and effective heartburn remedies in the market today. Fortunately, people do not have to search far and wide because some cures can easily be found in the kitchen. Heartburn is an uncomfortable feeling that can be a very painful experience. It is usually felt by people 20 to 30 minutes after eating a meal.

Heartburn may be caused by a lot of factors such as a lower lower oesophageal sphincter increased pressure in the abdomen, and certain drugs like aspirin. The usual solution for this is to take antacid medications. Unfortunately regularly taking antacid medication for a long period of time can be bad for your health. Better and healthier alternatives are natural heartburn remedies. Here are some of the well-known and effective natural remedies for heartburn:

  • Cinnamon-Cinnamon is a certain spice that is often used to add aroma and taste in cookies, pastries and bread. This spice helps individuals suffering from heartburn by lowering the production of acid in the stomach.
  • Pineapples- This fruit contains natural enzymes that can stop acid reflux and prevent people from experimenting heartburn. This tasty fruit can be taken after eating a meal. This is one natural and nutritious heartburn remedy.
  • Peppermint- This refreshing and popular herb can be grown in the garden and be used in brewing teas. This natural herb prevails heartburn by calming the stomach's acid production while enhancing the flow of bile and other digestive secretions. It is commonly drunk as tea after meals.
  • Ginger- This has long been used for the natural relief and prevention of acid reflux. It works by controlling overproduction of acids in the stomach. It also helps the esophagus to relax. Besides preventing heartburn, it also helps in preventing vomiting and nausea. This is best taken as herbal teas so try sipping some after eating. This ingredient can also be added when cooking to reap its benefits while adding flavor to food.
  • Fennel- This is another natural remedy to help prevent and cure heartburn. This is even safe enough to be taken by infants and toddlers. This popular herb in India is well-known for stimulating the digestive system.

There are other natural remedies to treat heartburn. Having these herbs and spices as an alternative for antacid is highly recommended because it's affordable, effective and tasty. Try to search for different recipes that incorporated these ingredients in order to come up with a delicious meal that results painful acid reflux from happening. Be resourceful and check at home for these natural heartburn remedies and start having a pain-free meal everyday!

How to Sing: 7 Tips on How to Avoid a Dry Mouth When Singing

There is nothing worse than opening your mouth to sing and nothing comes out. This is a problem many singers face, but there are a few simple tricks you can use to avoid this happening to you. Here are my favourite tips for keeping your vocal cords lubricated and ready to sing pitch perfect.

  1. Keep hydrated! Drink plenty of water leading up to a performance. It may sound obvious, but many of us don’t drink enough water. If you feel thirsty, there’s a good chance you’re already dehydrated. Keep a drink bottle with you and get into the habit of taking a sip regularly. It will become second nature in no time.
  2. Ginger. Many of my singing friends recommend drinking ginger tea before a performance. When I was first learning how to sing I found ginger ale helpful. Try them out and find which you prefer. Often if you are singing at a club it’s easy to get ginger ale if nothing else is easily available.
  3. Drink lemon water. Just slice up a whole lemon and place in a jug of water. Some people prefer lemon cordials or soda’s. It can be really refreshing.
  4. Avoid really cold drinks and ice. Instead try tepid water or teas. Many singers say this helps to warm up the vocal cords. Obviously this is a personal preference. Try for yourself to see if this helps you relax your voice.
  5. Avoid drinks with caffeine or alcohol leading up to a performance. They have a tendency to make you feel dehydrated which is exactly the opposite of what you want.
  6. Avoid dairy products or anything that creates mucus. You may find too much of these will have you constantly clearing your throat.
  7. Keep clear of smoky or dry environments. This can cause a real strain on your vocal cords. A humidifier can be helpful if at all possible.

Sometimes a dry throat is hard to avoid, especially when nerves are involved. The next step is to work on your confidence. Know you are amazing and go out there and strut your stuff. Show the world what you are made of even if you do have a little frog in your throat. The more you perform the easier it becomes.

When you’re learning how to sing it’s best to try out a few different things to see what works best for you. I hope these tips help you avoid getting a dry throat!

The History and Purpose of Toys

Since the beginning of time Mothers have been trying to find ways to occupy their children. Therefore it is no surprise that toys have been around since the beginning of time. The natural playfulness and curiosity of children make toys a natural progression. For instance a child’s imagination can figure out, how to make a game out of, and play with anything.

A child can occupy themselves making roads in the dirt, making castles out of sand, or just digging a little hole, which can create tunnels and other mysterious places. Sea shells, rocks, pine cones or what ever else is available can become a handy toy. In spite of a child’s unique creativeness parents throughout time have tried to reward and entertain their children with toys.

Ancient Egyptians created balls from leather and dried papyrus reeds. They also created marbles out of black and white stones. There were many Egyptian dolls as well. Some were made from leather and papyrus; many were carved out of wood, bone, or ivory. Some even had jointed limbs and moveable jaws. The less affluent would fashion dolls and figurines out of clay.

They even created spinning tops, and had many different physical games, with balls and sticks and wrestling. They also enjoyed board games such as Mehen and Senet. Ancient Roman toys were similar. They had balls and games played with hoops and sticks. Wooden swords and shields were also popular for simulated battle games.

Like the Egyptians the Romans enjoyed board games and marbles. They also created dolls and figurines out of wood, wax, and terra cotta. Similarly the inhabitants of early Greece enjoyed wooden horses on wheels pulled by strings, terra cotta dolls, clay animals, baby rattles, and primitive yo-yos.

I found a New York Times article from 1902 that was about the big Christmas toys of that year. They were new automobile toys, some were metal wind up editions, and some were more elaborate expensive toy automobiles that adults were purchasing. The other big toy hits of that year were toy submarine boats and flying machines.

Baby dolls have been popular throughout the centuries. But in 1960 the first Barbie fashion doll was introduced. Other great toys from the 1960’s were slinkies, colour forms, the view master, etch-a-sketch, lite brite, spirograph, the Fort Apache play set, Marvel the Mustang, and too many more to mention.

Many of these toys are still popular today. Plus we have some new toys. Besides the great strides made in electronics and video games, we have Bakugan Battle Brawlers. Barbie is still around but she is joined by the Bratz, Moxie Girlz, and Liv Dolls. There are tons of new board games and action figures. Plus the classic games and toys of the past are still around and being improved upon.

In spite of changes in time and technology the basic premise of play has remained unchanged. Toys have always been used to stimulate the imagination and keep children occupied and entertained. No matter how much time passes parents will never grow tired of seeing a child’s face light up when presented with a new toy.

Right Tools For the Right Measurement

Gages are important parts in any industry to measure the gap-widths. Feeler gages are excellent tool in engineering to measure the clearance. It is required in aerospace industries, industrial equipments and even in consumer goods manufacturing. Gages are available in varied shapes, size, configuration and material. These gages are always tailor made to suit specific requirements and measurements.

Feeler gages
In general feeler gauges are nothing but assembly of metal pieces consisting of different thicknesses. The metal blades are offered protection by metal covering just like how you see in a simple pocketknife.

The feel gauge has its measuring ends rounded, as to be accommodated within tight areas for instance the tip of spark plug, where it can be used to set the ideal gap for accurate ignition. There are various applications, including and not limited to aerospace, electronic, aviation, military and medical industries.

The standard feel gauges are available either in 12 inch strips or 25 foot coils with the feel blades made of the finest quality of carbon steel to withstand corrosion and to provide precise clearance measurement. The feel gages consist of small parts of steel known as feeler blades of varied thickness with marked measurements on each part.

Feeler blades
The feel blades are attached on the same hinge but are quite flexible to gauge the values ​​of measurement. Most feeler gage sets come with a U-shaped steel holder. It is this steel holder that protects the feel blades when the feeler gage set is not in use. For selecting the feeler gage, user can fan out with the help of U-shaped steel holder for easy selection and then again put it back into the holder.

Besides these, customized long feel gauges can be of great help in case of precision measurement. Instead of doing calculations with standard gage configurations, one can also use customized gauges for measurement. The customized feel gage can be made of special material as well instead of stainless steel. There are also heavy thickness feel gages where the main character is superior resistance to wear and tear.

You need to know your gage requirements before you plan for gage selection. Look for quality gages and never fall for cheap gages, cheap does not always go with accuracy should you agree with the cliché you get what you pay for. If you are looking for precision measurements, you will have to use precision tools and gauges.

What Muscles Are Used in Olympic Weightlifting?

If you want an answer to this question, just ask an Olympic Weightlifter, and they’ll tell you… Every Muscle!

When you’re lifting, every muscle and every part of the body is called into play. Olympic Weightlifting is not about specific muscles. It’s all about athletic performance, power development, and whole body strength.

If we had to narrow it down, you could say that the following muscles play the biggest part in the process of Olympic Weightlifting:

  • Hamstrings
  • Quads
  • Glutes
  • Back Traps
  • Shoulders

Olympic weightlifters do tend to build muscle strength and size, especially in the legs and back. But, they build strength in their legs through the squats that they do during the lifting process. The muscles in the back are used as stabilizers during the process.

If you consider the training that Olympic weightlifters go through, that’s probably where most of the muscle is built overall. Practicing the snatch and the clean and jerk will definitely work some muscle groups. But, a weightlifter at this level will be doing considerable training other than pure lifting.

It’s common for weightlifters in smaller weight classes to be strong, but not huge. Some professional bodybuilders will be bigger than them. On the other hand, at the top of the weight classes, those guys can be massive. But again, consider that size is not the goal here, overall strength is.

Momentum and use of joints are a vital part of completing a lift. These are even more important for Olympic weightlifters than other types of competitive lifting. During the lift, the ankles, knees, and hips have to work in conjunction with the muscles or the life will fail. Momentum and speed are essential. The heavier the weight the longer it will take to lift it. It’s lack of speed and momentum that will be more likely to cause the lift to fail.

Trying to use Olympic weightlifting as a means of body building is a mistake. It’s just not going to focus on individual muscle and muscle groups like other types of weight training and lifting will. If you are looking to improve flexibility, speed, and overall strength, then you should consider it. It’s also going to lend strength to your cardiovascular system.

Many people think that Olympic weightlifting is dangerous and on the fringe. You have to follow safety precautions, just like you do with any other sort of training or lifting. But, it can be quite rewarding as the goals are definite and challenging.

Online Dating Profile Examples to Attract Men – Powerful New Information

In the summer of 1994 (can it already have been 18 years?), I used my first dating site. I forget the name, though I do remember the phrase “photo personals” in the title, and it was this phrase and the possibilities it spoke of (actually seeing hundreds of potential men to date) that convinced me to sign up – with much excitement. I was single and ready to mingle. And the prospect of leafing through hundreds (hundreds – not thousands – being a lot of dating profiles at the time) had me full of nervy anticipation.

However, I had a problem. I’m sure you can guess what it was. How was I to write a good dating profile? There were no online dating profile examples to attract men. Trust me, I checked – and checked. So I muddled through and cobbled together my first ever dating profile. It went something like this:

I’m 19 and Want a Boyfriend

I have no idea what to write here – which is super strange because I’m actually a writer (well, training to become one at University.) Anyway, where was I? Ah, yes. If you’re a nice, good-looking guy who isn’t an axe-murderer (sorry, no exceptions), please get in touch. If you are an axe-murderer, try to kill pillows instead; they’re less messy! If you want to know anything else (the nice guys that is), don’t be afraid to ask. Bye!

Not super terrible, right? But also not super good!

Let’s fast-forward eighteen years to the present. Here we are together, you and I. In nearly two decades, I’ve become a writer, a dating coach, and have written too many dating profiles to remember – some I wrote for myself to find a guy, others I wrote as examples to help others do so, folks like yourself. And the latter is what I’ll do now.

In the next few paragraphs I’m going to encapsulate some very powerful knowledge that will help you attract men on dating sites. And you will do it all with words. Let’s get started.

My Headline Here Just Sprouted Hands and Waved At You!

A headline should grab the attention. This is easier than you would think. The vast majority of dating profile headlines go as follows: “I’m Looking For A Man;” “I’m Lonely.” Say it with me: Boring! If you were a guy, scanning hundreds of dating profiles, would either of those headlines stand out and grab you by the lapels, and demand you read the body of the profile? I thought not.

When you look at most online dating profile examples to attract men (and I imagine you’ve read a few of them), rarely do they ever even mention headlines. How silly! Headlines are arguably more important than anything else. Because it is the headline, which grabs attention, that gives us the opportunity to tell our story to someone.

Your headline should zing. Imagine a thousand other headlines but one of those headlines is lit up by a spotlight and as you look closer you hear a marching band and as you lean closer still little arms reach out and wave in your direction. How could a guy resist checking you out?

Make your headline different. What’s different? Different is a million things. Your unique brain and life-experience will dictate something to you. To help, though, let me give you a few tricks.

How can we catch a man’s attention and compel him to read our entire profile (in order for us to attract him)?

You can use humour. It’s eye-catching and creates a good first impression.

Certain unusual words and phrases – ones we didn’t expect to see – are equally powerful.

The question mark at the end of an enticing question is a nice trick, too. People are compelled to read questions and answer them; don’t you think?

And, finally, the ellipsis is perhaps the most clever way to get a man to read our profile (though, used alone, is not enough to capture his attention).

Here are some examples of dating headlines:

(Humour) Help! My Dog Asked Me Out On A Date. He Looks Rough. Nice guys – Inside!

The above example is pretty good, but be careful not to overuse the exclamation point.

(Unusual words and humour) What a PICKLE I’m in. I don’t have a Date! I’m also inside a pickle. Come rescue me!

(Question mark and ellipsis) Have you ever known anyone as crazy as me? I took a picture and…

All About Your Body! No, Not That Body – Profile Body!

You know how to attract a man’s attention with your headline. Now we move on to the body of your profile; the part that attracts the man and convinces him to contact you.

This article would be needlessly long if I gave you dozens of online dating profile examples to attract men (and fill up your inbox). I always figure it’s best to show a person HOW to fish instead of give them fish. So let us continue by me giving you all of the tips you will ever need to attract a man with your profile body.

Your writing should be conversational (though grammatically correct, so it can be understood). Let your speaking voice shine through your words. This is, after all, not a dissertation on global warming!

Begin your profile by writing about yourself; end it by writing about the kind of man you want to meet.

Refrain from writing about the mundane and the clich̩d. We all like to have fun and laugh and many of us like long walks on the beach. But saying so is redundant. Write, instead, about interesting Рperhaps very much different Рthings that define your uniqueness. Perhaps you like to collect pink socks! Maybe you make mean pancakes and your own apple sauce! Dare to be different.

Humour is a powerful attractant for men. A saucy photograph on your profile pales in comparison to a woman with a good sense of humour (the world is, after all, littered with saucy profile photographs; so much so, in fact, that they have become almost subliminal). Let your humour shine through.

When you complete the portion of the profile about yourself, always make the point of asking the man to ask you more about yourself. This encourages that all-important first contact from them.

Now, when it comes to writing about the man you want to meet, we have a slightly harder task (sorry!). We need to filter out the unwanted men for the wanted men, but we don’t want to seem too picky in case we put off those wanted men.

Before you begin writing this last portion, take a moment to ask yourself, in general terms, what kind of guy you want. Keywords are always best – written on a scrap of paper, maybe. Perhaps words like funny, rugged, mature, established, caring, adventurous describe your ideal man (hey, mine too!).

It is important to specify the traits you want to see in the men contacting you, but to do so in a general way and not write at much length. So, be concise. This way, you end up getting the men you want and not putting them off.

Now, let us conclude, ladies, with an example of a good dating profile to attract men that utilizes everything you have learned.

Oh, GOODNESS! My pet fish asked me out! But he’s too wet behind the ears. Older Guy, Rescue me!

Oh, you’re here. Thank goodness. I have nothing against fish, you understand, but I think I’m going to prefer you. But enough about me. Let’s talk about you. What do YOU think about ME?!

Oh, yes, I should tell you something first, shouldn’t I?

Well, I’m here because I’m single, enjoying life, but on the lookout for a man to share all the fun that life decides to throw my way. Even the best things – like donuts and coffee – taste better with a nice guy enjoying them with you, too.

Talking of donuts and coffee – yum, that’s my breakfast of choice. I also make a mean omelet. Well, it’s not mean-mean, you understand. It doesn’t leap off the plate and scream, “Hey don’t eat me!” But, well, you get me.

When not creating talking omelets, I love to go to the markets on a weekend, hunting for a bargain. Last weekend, I bought this lamp fashioned from a cavalry helmet. In the day, I work as a writer, downing coffees, and listening to Aerosmith and Bon Jovi in my apartment. I have a potted plant named Cecil, a cat name D. Mille, and together they watch movies as I work – best of friends. I spend my evenings inside, watching black and white flicks or anything by Woody Allen, and dreaming of a man by my side – possibly you.

And who is this man, this man to steal my heart? Well he’s mature, rugged, humorous, kind and considerate, with some kind of interesting job.

If you’d like to know more, just ask. I don’t bite – the same cannot be said of my mean omelets!

And there you have it: a dating profile imbued with the knowledge you have just gained.

Before I leave you, and you begin putting to good use your new knowledge, let me suggest Clicking Here to make a dating profile and putting to the test what you have learned. I recommend this site to all of my clients (and readers) because they allow you to make free profiles and are one of the largest dating communities in the world.

Have fun attracting your man and thank you for reading!