Weight Lifting Tips For Beginners

Here are a few weight lifting tips to help you maximize your muscle-building workouts. These tips apply especially to beginners looking to gain muscle mass, but could also benefit more experienced strength trainers. Although I'm confident that this advice can potentially play a big part in skyrocketing your gains, I believe the most important step in your journey will be to learn to listen to your body.


  1. Find an atmosphere you'll be comfortable in. If the gym in your local area is too crowded or for some reason is an environment that you think may de-motivate you, then work on building a home gym. Most traditional weight lifting exercises are performed by using basic free weights (meaning a pair of dumbbells, or a straight barbell) and / or a reclineable bench. This makes it affordable to workout and still be in the comfort of your own home.
  2. Before beginning your weight lifting session, make sure you take a few minutes to visualize the workout that lies ahead. Know which exercises you'll be performing and imagine how you'll look and feel through each one. Most gym goers would not rank this tip very high in terms of importance, but I can assure you that if you do not set clear goals, then you'll be lost in the gym and it'll show in your physique.
  3. Natural trainees should avoid heavy lifting because all it does is greatly increase the risk of injury (which could end up being permanent). At most, use moderately-heavy weights if your goal is to gain muscle mass. You want to work your muscles, not your joints. Getting a great pump should be at the top of the priority list when weight lifting. This can easily be done using good form and consider lighter weights relative to what most people with the same goal are using.
  4. Have someone with at least a few years of experience with weight training there to spot you the first few times you perform a new exercise. Whether it's a buffed friend of yours or a gym instructor, it's always good to have someone show you proper technique for each exercise. You can learn a lot from having a trainer personally mentor you through even a couple of weight lifting exercises. They'll usually be able to provide you with information on number of repetitions to perform, speed at which each repetition should be performed, how long to rest in between sets, etc. There are a few basic principles to follow when weight lifting and they apply to almost every traditional bodybuilding training exercise. You'll soon understand that these basic principles when applied to a well-executed exercise … extremely lead to maximum results.
  5. A beginner to weight lifting should not exceed 1.5 hours of training. For the muscles to grow it's important to train on a consistent basis, but it's also crucial not to over-train when in the gym. A beginner to weight lifting should perform no more than 3 exercises for smaller muscle groups (like the biceps, for example) and no more than 5 exercises for larger muscle groups (like the legs, for example). You should feel energized through your workouts, and never exhausted.

I hope that these 'Weight Lifting Tips for Beginners' give you a better understanding of working out as related to building a muscular physique.

The 4 Pillars of Weight Loss

There are 4 pillars that should be included in any weight loss or fat loss program. These 4 pillars work in a synergistic way to bring results much quicker than any using any of them individually or in combination. The 4 pillars of weight loss and fat loss are mindset, nutrition, cardio training and resistance training.

It is imperative for anyone who is attempting to lose weight or fat that they posses the right mindset. Understanding that this is a process that takes work and that there are no shortcuts or quick fixes is essential. Most people who fail never get into the proper mindset and accept the reality that it will take effort and commitment.

Tying in with mindset is goal setting. Goal setting is very important as by having clearly defined goals and knowing what you are trying to achieve, you give yourself direction and a destination. Goals allow you to crystallize in your mind exactly what it is you want to accomplish and allow you to keep the course.

The second pillar is nutrition or more specifically proper nutrition. Anyone trying to lose weight/fat and who is not willing to commit to better nutrition is fighting an up hill battle and sabotaging their efforts. Poor nutrition will wreck havoc with your metabolism, make achieving a caloric deficit difficult, and inhibit your progress towards achieving your goals. Proper nutrition is a must.

The third pillar is cardio training/exercise or aerobic exercise. Doing cardio is essential as it allows you to burn lots of calories and get your heart rate up. The more intensity you put into your cardio workouts the more benefit you will get from them. Remember that in trying to lose weight, from a physiological standpoint it is necessary to create a caloric deficit (on a regular basis). Regular and consistent anaerobic exercise (jogging, running, elliptical, biking, recumbent bike, stair stepper, arc trainer, etc) will go a long way in helping you obtain that caloric deficit.

The last pillar is strength/resistance training. This pillar is often neglected but plays an important role. Resistance training will cause you to have more lean body mass. Muscle takes more energy to maintain than fat and thus requires your body to expend more calories. By having more lean body mass, your metabolism speeds up and allows you to burn more calories. This is very important if you are trying to lose weight and fat.

The 4 pillars of weight/fat loss are mindset, proper nutrition, cardio training, and resistance training. Combining all 4 pillars will allow you to experience the synergistic effect that comes as a result of combining all four and empower you to reach your goals quicker.

Discover Your Strengths – Not Idols

How often do you try to discover your strengths by looking for some outside source to give you the strength you only think you are lacking?

Be it physical or psychological or emotional strength, to discover your strengths like much of the world you may feel it is somewhere to be found.

Have you ever had the strong urge to make a statement that you know is true, and your own conviction in the matter is burning in your heart, but you still seek additional support that you are unable to attain-and then the subject becomes buried?

Such a statement may be of a physical nature, such as proving yourself, or a verbal message you want to give; it really makes no difference.

It seems we must always point to the past as a reference for the support we need. Often some lawyers and judges are good at this when citing past court cases where one ruling weighed over another.

If you have idols that you look to in order to discover your strengths, then how many idols must actually exist in the world today? What is so special about an idol, and what does one truly do for you? Do you really understand where the power lies in an idol?

The answers to these questions contain a lot of uncertainty, and our uncertainty is what gives an idol its power.

How quick are we to believe the latest news from the one who judges everybody and who seems to rule the neighborhood or the office? You know this person-the one who always has the inside scoop on the drama that he or she creates.

For that matter, how often do we believe what the newspapers print on the latest scandal? Court cases are a prime example, when they are brought to our attention on the evening news.

Idol worship is an image of someone or something that we value for what we think it is, in comparison to what we think we are.

Idol worship constantly, which is of a body, a thing, a place, a situation or circumstance; the news, an object owned or wanted, even a right demanded or achieved.

These examples of idol worship are all the same: something we think gives us strength.

Don’t let an idol’s form deceive you. In some manner we believe an idol can complete our inferiority and make us feel safe in a world perceived as dangerous, filled with forces that threaten our peace of mind.

Often we believe our idol worship has the power to supply our lacks, and give us value we think we cannot attain on our own.

When you have an idol it is your way of enslaving yourself to littleness and to loss. You will try to seek beyond your little self for the strength to raise your head, seen as accomplishment.

Perhaps you enslaved yourself so low, you actually did achieve to rise to another level that the world will recognize you for.

You thank your idol, and thus have separated yourself from the “losers” in the world from whom you stand apart. But this sort of perceived “gain” is, in reality, further tragic separation from the oneness that is your true Self.

A Course in Miracles states, “An idol is a false impression or a false belief that the ego uses to keep the past alive.”

Idol worship occupies a gap in your mind between the past and the presence of the true Christ-mind in you, which is always in the “now.” Idol worship has a goal opposite that of the Holy Spirit’s bridging of perception to knowledge.

Your own idol worship strives to build its bridge from past to future with a bypass over the present or the “now.” It doesn’t see any benefits to the “now,” just as it will never understand eternity.

To the Christ in you

Drilling Fluid

Drilling fluid is used anytime a hole is drilled deep into the Earth. This includes oil drilling, gas drilling, water drilling, and exploration drilling. It is used because it helps provide hydrostatic pressure which keeps unwanted fluid from entering into the hole. Two additional functions of drilling fluid are to keep the bit clean and carry drilled cuttings out of the hole. The ingredients and chemical additives that are found in drilling fluid can vary significantly according to the type of formation being drilled. In all, drilling fluid is a critical part of the drilling process which needs to be managed by Mud Engineers.

The drilling fluid must be properly engineered so that it moves the drill cuttings out of the bore hole. For example, it must be able to carry the cuttings up the hole but also keep them suspended while the drill is not in motion. To do this it must be able to become a gel-like substance when it is not circulated by the drill’s movement. This allows the cuttings to “float” in the drilling fluid while the drill pipe is lengthened or while maintenance is carried out. If any of the drill cuttings fall to the bottom of the bore hole, it can result in stuck pipe and dramatically slow down the drilling process. Also, the longer it takes for the mud to remove the cuttings from the hole the more they break up and become more difficult to remove.

The formation’s pressure is another thing that the drilling fluid controls. For example, if the pressure in the formation increases too much, barite is usually added to the drilling fluid to increase its weight. However, if the mud weight becomes too high it can cause instability and create fractures in the formation. Blowouts are caused by unbalanced pressures in the well. In addition to maintaining formation pressure, correctly managed hydrostatic pressures help to manage instability caused by shifts in the Earth’s tectonic plates.

When the drilling formation is porous, the mud is used to create a seal. This seal is called a filter cake and is made when the pressure inside the well is greater than the formation pressure. A thin layer of drilling fluid then seeps into the formation and creates this thin filter cake. If the filter cake becomes too thick, it can cause a tight bore hole, stuck pipe, damage to the formation, or loss of circulation. When the formation is so porous that the mud actually flows into it instead of forming a thin deposit, other steps must be taken. This means using “bridging agents” which are often calcium carbonate or ground cellulose to block the pore spaces before the mud can form a filter cake. Certain substances can also help with the quality of the filter cake. These include bentonite, polymer, asphalt, and gilsonite.

Along with sealing the bore hole, the mud also helps to ensure well stability. It does this by offsetting the mechanical forces at work with its weight. If the well becomes unstable it can cause unusual hole conditions. When the hole gets too enlarged, it can become weak and unresponsive to attempts at stabilization. This can result in low annular velocities and inefficient removal of drill cuttings. When drilling in porous formations such as sand or sandstone, a well-formed filter cake can help to prevent hole enlargement. The hole’s enlargement can also be kept in check through moderate usage of hydraulics and nozzle velocities. While drilling in shale formations, the bore hole is usually much more stable and the mud weight is all that is needed to keep the hole’s diameter constant. However, when dealing with water based muds there can be a reaction between the shale and the mud which can cause the shale to become softer. Fractured or brittle shale formations can cause extensive mechanical problems while drilling. Potassium, calcium, glycols, polymers, asphalt, salt, and oil can be used to control the reactions between water based muds and shale formations. Since water based mud and shale can have such complicated reactions, most drillers will use an oil based or synthetic mud when drilling in shale.

In addition to its other purposes, drilling fluid also lubricates and cools the drill bit. The heat in question is caused when the bit rubs against the formation and when the pipe rotates against the casing. Mud also reduces the amount of drag that affects the drilling assembly by improving the coefficient of friction. Oil based and synthetic muds are better at this than water based muds which is why they are used more in areas where the drilling is found to generate higher friction levels due to the type of formation being drilled into.

The heavy weight of the drill string can also be partially supported by mud. The buoyancy created by the density of the mud helps to hold up the drilling equipment which reduces the “hook load” on the derrick. This can be very valuable when the depth of a bore hole requires more pipe than the derrick can hold up. Part of the drill string’s weight is supported by the drilling fluid which allows deeper drilling to take place despite the weight capacity of the derrick.

Mud is also instrumental in the analysis of the drilling situation. The cuttings brought up by the mud’s circulation can be examined to further improve drilling technique and determine the depth from which the cuttings are coming from. However, continuous friction between the drill string and mud can increase corrosion. Corrosion can also be sped up by oxygen in the mud which results in aeration or foaming. Drilling fluid is an essential and unavoidable part of drilling but it is not without its complications.

4 Tips for Choosing the Right Triathlon Running Shoe

When I first started into Triathlon Training, I had no idea the amount or the specificity of the equipment that I would need. I of course knew that I needed a bicycle, running shoes, and some clothing, but had no idea about watches, bike shoes, aero helmets, aero wheels, wetsuits, or any of the other myriad of items. In fact, my first running shoes were simply some I picked up at a local sports store for cheap. I just had not idea.

When I started getting more serious about my racing and my running, I knew that I needed to purchase some shoes that would enable me to have the best running performance. Once again, I was at a loss of where to turn to start this process. I looked online and searched for different items about running shoes. I found a lot of information specifically about running marathons or distance races. I did not find a lot of information about specific ideas for triathlon shoes. I took some of the ideas from the information that I found and began the process of purchasing shoes.

Along the way, I have discovered several different ideas for selecting shoes that I would like to share in this post.

  1. Get Fit – No this is not a redundant idea of getting more physically fit, but rather get fit to the type of shoe you need. Most running specific stores will help you discover which shoe will be the best for you. Many of these stores will take you through a series of tests to determine which shoe fit will be best for you. Having done this a few times now, the process goes something like this. First, the sales representative will talk to you a little bit about what you do for running, how long you have been running, and what your goals are in running. I look and ask for someone who has been with the store a while so as to get the best kind of discussion about my needs as a runner especially since I focus on Triathlon specific running. Second, they will either electronically, by using a special pad you stand on, or manually, by using the old sizing metal platform that is always cold, they will determine your size and width of your foot. Third, they will head to the back to bring you up a sample shoe for you to do some exercise in. I always know that the sales person is going to pick a shoe they like, so I am leery of just latching on to the first shoe. The sample shoe will be a neutral shoe with no lift or assistance to keep your foot straight. Fourth, the sales rep will have you get on a treadmill and run for 5-10 minutes while they record the way your feet fall. You will want to wear something that you can run in comfortably. The last session I had like this, the gentleman also recorded me from the side to make sure I was landing correctly. After you finish this brief running session, the sales rep will watch the video with you. He is looking for supination, which is the opposite of pronation and refers to the outward roll of the foot during normal motion. If you have too much supination then you will need to have a shoe that will help to balance your feet. I have a pretty neutral fall to my feet so this has not been a problem for me. At one of the places I have visited, they had me stand on a glass screen that took a measurement of the pressure points of my foot. This helped to understand the arch level of the foot. After all of this data is collected the sales rep will choose a shoe for you to try. This fitting process is very important.
  2. Get Choosy – The process of choosing your shoe with the data that has been handed to you by the sales rep is one that you need to take your time with. I have found that the choosing of the look and feel of the shoe is very important. If you don’t like the look of the shoe, then you will feel less than enthused about wearing it even for running. If you don’t like the feel then you will not run. This choice is critical. You might be a bit choosy about the brand of shoe, but for me I want something that is going to give me the support and comfort for a lot of miles. Most trainers will last you 300-500 miles, so choose wisely which shoe you go with. Many times, the store will enable you to run on the treadmill or on a mini-track inside the store, some will even let you go outside to run in the shoes. Take enough time to where you are convinced these are the shoes you will run in for the duration of your training and racing.
  3. Get More – Yes, get more than one pair. Typically, what I do is find the right kind of shoe at the shop. I certainly don’t want to have someone spend 30 minutes to an hour to help me find a shoe, and then I just go home and buy it online. That is not genuine and is a terrible practice. I do however, go home and begin to look at other pairs. You want to have a rotation of shoes. When I first started rotating shoes, I bought 3 of the same type of shoe. Two of them I swapped back and forth on training days, then the third was for racing. This process worked pretty well, but I have since been told that you should have 2-3 pairs of shoes during training that are different kinds of shoes. They might have a different amount of cushion or a different amount of drop. The shoe drop is the amount of drop from the heel to the toe. You can have anything from 0 to 10 mm of drop or more. I am trying to have 3 different amounts of drop in my shoes now. The theory is that you use different foot, leg, and calf muscles with the different amounts of drop. Therefore, if you use different types then you get a stronger overall performance. You then will want to select a shoe for racing. If you are doing a sprint race, you might want to purchase a shoe that doesn’t have a lot of cushion and thus is lighter for running. If you are doing a longer race than you will want more cushion for the long distances. Much of this process of choosing your racing shoe comes through trial and error.
  4. Get Set-up – The last tip for getting the right triathlon shoe is to get your shoe setup correctly. What I mean by this is you are not going to have a ton of time during transitions to tie your shoe or get it slipped on. You will want to make quick work of getting your running shoes on for the run leg of the race. I prefer to use elastic shoestrings for this process. The way I get my shoe setup is I purchase my elastic shoe strings online. I then change out the shoelaces and pout the elastic ones in. Next, I put the shoe on with very loose shoe strings. From this point, I tighten up the shoe laces around my foot already in the shoe. If you do this before you get your foot in the shoe then certain parts of the shoe will be too tight. I then make the appropriate adjustments to feel comfortable with the new elastic shoe strings. I do not want any pinching. I then head out for a run. I want to keep track of the mileage for the shoe, so I will know when to trade them out for new ones. You want your shoe to fit well, but not too tight as you have a lot of miles of training and running.

I hope these tips will help you to choose your running shoe for triathlons.

How To Find The Best Necessary Vitamins For Your Body

We all know that our bodies need vitamins and minerals to keep them functioning properly. We are often confused by what the best necessary vitamins are, because we here different accounts of what vitamins are the best each month. The best necessary vitamins are the ones that benefit your particular body.

You should choose the best necessary vitamins according to whether you are male or female. Men require different vitamins, and minerals, in different amounts, than women do. Start your search for the right supplements by finding out what someone of your gender requires in their daily diet.

You should choose your supplements according to the age you are. Children need a different amount of minerals and nutrients than adults need. When you are in your twenties and thirties your dietary needs are different than the dietary needs of someone in their fifties or sixties. Consider your age when you are choosing the best supplement for you.

The necessary vitamins for someone that is very active is very different from the ones for a couch potato. You have to consider what physical demands you place on your body are in order to choose a supplement that will help you provide your system with the things it needs. Athletic people need different amounts of minerals, and vitamins, and calories, if they want their bodies to remain healthy and fit.

The Basics in Vitamins

There are some basic vitamins that each of us requires, even though we require different amounts. You can start your supplement search by making certain the following elements are included.

• The B Vitamins; B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), 6 mcg of B-12 for women under fifty, men under fifty require 6 mcg, and all people over fifty need 12 mcg

• Vitamin C

• Vitamin D is extremely important for women in their child bearing years, adolescents, and children

• Folic acid, women in their child bearing years need about 400 mcg of folic acid to help prevent birth defects.

• 35mg of Chromium

• 0.9 mg of Copper

• 100 mg of Magnesium, but never exceed 350 mg per day

• 50 mg of Selenium

• 11 mg of Zinc, but do not exceed 24 mg per day

• 4,000 IU of Vitamin A

• 100 IU of Vitamin E

• 18 mg of Iron for women under the age of fifty. All people over fifty only require 10 mg or iron daily and men under fifty only require 10 mg each day

• 350 mg of Phosphorus

• 100 mg B-6

• 15,000 IU of Beta-carotene

• 25 mcg Vitamin K for people under fifty, and only 10 mcg for people over fifty

It is always best for you to get your necessary nutrients from the foods you eat. You should always consult with your doctor before yo start a regimen of taking any supplement. The doctor can help you to determine what vitamins you need the most, and what amounts of those vitamins that you need.

Just because something is good for you does not mean that you should take all of it that you can.

Top Ten Cocktail Apps for the Blackberry

There is nothing worse than having a get together and nobody knows how to make a decent cocktail. Sometimes a simple vodka and tonic is not enough for the guests. You can be the life of the party when you whip out one of these top ten cocktail apps for the Blackberry that help you to either mix some great cocktails with food or choose the right wine for your meal.

1. Bartender Pro – This app offers a wide variety of drinks that can be browsed by name or by alcohol type. Have a few different types of booze? Input them and the app tells you what you can make with them and also shows those drinks that may need just one more ingredient.

2. Easy Bartender – Not only can you search for your favorite drink recipes with this app, but you can also input your own recipes to show your favorite bartender at the local watering hole. There are also games and a full search engine.

3. Wine & Food Guide – Always have a problem knowing what wine goes best with your meal. While the white meat white wine method can be used, it is not nearly detailed enough. With the Wine & Food Guide, you can input your meal and it comes back with the best wine to drink with it.

4. MixMentor – This app offers more than just recipes for common and popular drinks, it also offers definitions of terminology. There are also many different drinking games for those who are tired of the old standard quarters.

5. Wine Tasting – Always wanted to go to a wine tasting but never had the chance? Simply pull up this app and have one at your home. All the tips and steps are included along with an extensive wine list.

6. Mobile Bartender – This is one of the few apps that actually contain a full section for drop shots. Drop shots are those shots that require the shot to be dropped into another glass of liquid and some are even set on fire first.

7. Wine Profiles – Learning about wines and regions is made easy with this app for the Blackberry. Input a wine and see what it is rated.

8. Drink Buddy – When throwing a party, it can be helpful to know what your guest's blood alcohol level is before you let them drive home. All you need is weight and height and all of your friends can have their BAC levels tracked for the duration of the party.

9. Wine of the Day – Want to increase your knowledge of wine on a daily basis. This app features a wine of the day and gives you all of the information on each one.

10. Cocktail Mixer Remixed – The perfect companion for holiday drink recipes, the Cocktail Mixer Remixed offers more than just recipes for the holidays but drinks all year round.

Nothing is better than throwing a party for family and friends. With the above apps, you can have the best parties or wine tasting around.

Bearings in Everyday Items

The mere mention of bearings may put a great many into a panic state, convinced they know nothing of this high-tech, mechanical device that is instrumental in the functioning of many pieces of equipment and machinery.

These same people may also be surprised to learn that while bearings do play a pivotal role in the functioning of large pieces of equipment that they are relatively simply designed. They are also found in a great deal of ordinary everyday items.

Bearings are not nearly the scary creatures many believe them. They actually serve very useful functions in everyday life as they are essential parts in a great many thing that’s used daily with very little thought being given to the mechanics of the item.

Bearings also boast a strength that greatly surpasses most anything like them in the industry today, making them a vital necessity in a great deal of machines and devices.

Bearings come in a variety of types for a range of uses. For example, many automobiles have wheel bearings, which nearly everyone is familiar with. However they also have a great deal of other types of bearings that are vital in the smooth operation of the vehicle. From the transmission, steering and even the air conditioning a vehicle relies on bearings for a great deal of its operations.

There are also a great deal of household items that also contain bearings. Items such as blenders, ceiling fans and skateboards all use different types of bearings to make sure they run smoothly and the proper bearing used for the type of operation they are responsible for.

Other items in the home, such as bar stools and drawer slides also use a bearing type mechanism to run as that’s intended. These bearing may not seem as advanced as those used in a car but they are bearings, the same. Any type of household item that features a pivotal point or rotates most likely has some sort of bearing.

Toys are another item that could not get the full use from if it were not for bearings. Children thoroughly enjoy toys with moving parts as the toy version of an item often mimics the live version.

Toy trains, trucks and almost anything with a mechanically moving part as operated with the use of a bearing. These bearing need very little in the way of upkeep to appeal to the use of them in items typically used by children.

Electronics also have a use for bearings. DVD players, CD players and computers, basically anything that spins a disk, uses a bearing to rotate the disk.

Household appliances such as the washer and dryer, air conditioner and even fans are all driven by bearing that keep them operating smoothly as they carry out their daily jobs and tasks.

Nearly anything that has moving parts has some type of bearing in it. The sheer number of bearing that a person could meet in their daily life is a true testament to the importance they plays operation of a number of items or devices.

They are critical for nearly every company or business that relies on anything from a computer to heavy equipment to carry out their business practices.

Many do not even give a second thought as the how bearings affect their lives. From the cars that are driven to the seats being sat at and now even vital household chores all rely on the power of a bearing.

Available in a wide variety from wheel bearings to roller bearings of cylinder bearings all types get used for a variety of applications. These bearings are vital as they carry out some of the most necessary functions of the equipment or devices. Without them the world would certainly be a different place.

Radiant Heated Floors

As beautiful and functional as stone and wood floors are, they can get mighty cold, especially in winter. Without a layer of warmth, such as carpet or area rugs on top of those floors, you either wear socks and slippers or shiver your way through your home. Luckily, there are several types of radiant floor heating products on the market today that can help provide comfortable warmth to almost any home.

One of the top companies manufacturing floor heating systems is a company called Nuheat, which creates unique floor heating mats that can keep you and your floors warm and toasty on even the coldest days. With the Nuheat electric floor heating system, you can enjoy comfortably heated floors in every corner of your home. Nuheat offers standard or custom-made floor heating mats that install under any flooring material including stone, marble, granite and slate, natural and laminate wood flooring, even carpet. The mats come in over 60 standard sizes or can be custom-made and shipped in most cases within a week of order.

Nuheat also manufactures the Nuheat cable system, which can be used alone or in conjunction with the floor heating mats. The Nuheat cable system is ideal for use under shower beds and in saunas, under benches, for comfortable seating, on stairs, or in laundry rooms.

Both the Nuheat mats and the cable system can be wired to any number of programmable or non-programmable thermostats that Nuheat offers, and can be controlled separately. Installation of both floor heating systems is simple and takes less time to install than similar products. For installation of mats, all you need to do is spread a thin layer of mortar or thinset to your sub-floor, lay the mat, cover with another thin layer of thin set, and install your floor per the manufacturer’s instructions. Nuheat mats are only 1/8″ thick, so they won’t affect the height of your floor. For Nuheat cable, you install Nuheat’s patented cable guides around the perimeter of the subfloor, wire the cable as instructed, spread a thin layer of thinset on top of the strung cable, and install your floor on top.

Besides having the benefit of warm floors throughout your home, you’ll save money on your heating bill. Nuheat heated floors are energy efficient, and depending on the effectiveness of your home’s insulation, Nuheat heated floors can actually be utilized as a heat source, reducing your dependence on other home heating sources such as baseboard heaters.

Nuheat Floor Heating Systems are an affordable way to keep your home and your family warm and comfortable all year long.

Good Skin Care Begins with Nourishment From the Inside Out

We nourish our bodies and we even nourish our skin from the outside in, but we often forget that nourishing our skin from the inside out can help to prevent a host of skin and health conditions, such as dry skin, premature aging and so much more .

Good skin care begins with quality vitamins in our daily diet. It's always better to get the vitamins from the source – natural whole foods, rather than supplements, but supplements can help fill in the gaps in today's busy world.
Nutritionists and dermatologists recommend the following supplements for healthy skin:

· Selenium – New research shows this mineral is necessary to the antioxidant known as glutathione peroxidase, which helps protect the body from cancers, including skin cancer caused by sun exposure. The best dietary sources of selenium include whole grain cereals, seafood, garlic and eggs. Oral doses are effective in daily supplements of 50 to 200 micrograms.

· Vitamin E – This most important antioxidant in the body protects cell membranes and currents damage to membrane-associated enzymes. It can be found in vegetable oils, especially sunflower oil, grains such as wheat germ, brown rice and oats, nuts, dairy products, meats and margarine. As an antioxidant, vitamin E supplements of 400 milligrams per day help to inactivate free radicals.

· Vitamin C – This is the most abundant antioxidant found naturally in the skin. It is commonly found in vegetables and citrus fruits. Much like vitamin E, vitamin C in doses of 500 to 1000 milligrams per day is important in repairing free radicals and preventing them from turning into cancers and accelerating aging.

· Vitamin K – This vitamin has recently been found to be successful for the dermatological treatment for dark circles under the eyes and bruising on the face. Best way to get your daily dose is eat plenty of lettuce, cauliflower, green beans and spinach.

· Vitamin A (Retinoids): Helps to prevent dry, flaky skin; Reduces lines and wrinkles; Anti-aging properties, helps reduce stretchmarks; Helps to treat. It can be used topically, as a supplement, or gotten from your diet. It can be found in your diet in such things as eggs, organ meats, whole milk dairy, carrots and broccoli. Unless you suffer from a deficiency, topical use is best when treating the skin, as megadoses are not wise.

• B-complex: The B vitamins, as a whole, B1 (Thiamine), B2 (riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 ​​(Pyridoxine) and B12 (Cyancobalamine), help prevent dermatitis and hair loss, Treat stress and depression, as well as helping with acne, eczema, and psoriasis. They are absolutely necessary for proper skin (and hair) nutrition, as they form the basis of skin, hair, and nail cells. They can be used topically, taken as supplements, or found in your diet. In the diet, they can be found in such things as bananas, eggs, oatmeal, and rice. Unless you suffer from a deficiency, supplements should not be necessary, but are not likely to be harmful.

Vitamin D: This is a powerful antioxidant and anticarcinogen. However, because the main source of this vitamin naturally is exposure to sunlight, the anticarcinogen properties can get lost amid the other carcinogenic properties of being in the sunlight for long periods of time. You can supplement this topically, but avoid megadoses.

· Chromium: Helps to fight acne and reduce infections. Recommended dose when taken internally around 150 mcg daily Whole grains, ready-to-eat bran cereals, seafood, green beans, broccoli, prunes, nuts, peanut butter, and potatoes are rich in chromium. Sugary foods are low in this mineral and may even promote chromium loss; Vitamin C may increase its absorption.

· Zinc: Helps to promote healing, reduces scarring and acne, as well as treating eczema and psoriasis and is also an antioxidant. Recommended dose when taken as a supplement is around 25-30 mg daily. A serving of lean beef or plain yogurt will do it.

Keep Your SEO Company Working for You

Don’t switch from one company to the next when it comes to your SEO needs. Locating a professional search engine marketing is your hidden gem. They are the behind the scenes provider that keeps it all moving forward. You have products or services and there is a market out there for them. They are the bridge that brings you to each other.

Unfortunately, not all is fair when it comes to what you will get from such a company. They can promise you this or that, but if it isn’t in writing, it may not materialize. It can also be difficult to measure the level of success with what they offer. They can give you reports, but you have to make sure they are unbiased and credible.

Do your homework and be diligent in your search for professional search engine marketing. Learn about companies and what they have to offer. Find out about the level of expertise and creativity flowing through it. The size of the business can also be a factor to look at. You need to know those working on your account are going to continue to be motivated.

Be Clear with your Expectations

Don’t let the lines of communication become blurred when professional search engine marketing is concerned. Remain clear about what you can expect from them and how they will provide services for your business. Don’t get lost in the shuffle, you should get reports from them at regular intervals.

It is also a good idea to talk with your professional search engine marketing company regularly by phone or with an in person meeting if possible. Such meetings can be a great time to share with them what you have on the horizon. You may be expanding your line of products or services and they can use such details to help them create more outreach with your niche market.

Learn About in House Tactics

Find out what you can about the in house tactics for any professional search engine marketing company you are interested in working with. What is the process when a new company needs assistance? How are they going to ensure your needs get met both now and in the future? What types of training do they offer for their employees?

Creativity is at the core of such work, what is done to promote that? Do employees have to get approval from a supervisor before they can share their ideas with a client? You also need to find out what the process is if you have a concern or a complaint. Hopefully, you can go through the proper channels and get it all resolved.

If you can’t, they need to know they will lose the account. There is no reason to continue business with a company that isn’t making your business a priority. When they know they have to work to earn and keep your business, it will make a difference.

Increase your Services

Once way to show your gratitude for successful professional search engine marketing is to increase your services. Once they have proven they can assist you with getting results, you should be seeing more profits coming your way. Put some of them back into expanding the SEO they offer for you. This is a wise investment that will keep your business moving forward.

At the same time, it provides more business and more money for that entity to work with. They will be able to continue offering you cutting edge services when they have the right tools, techniques, and training in place for their employees.

How To Future-Proof Your Small Business

According to Richard Branson CEO and Founder of Virgin “A business’s long history is meaningless if it doesn’t provide the best-designed, most reliable products or services at competitive prices and back up those offerings with the finest customer service. In these fast-moving times, longevity is more the exception than the rule. According to a 2012 study by Richard N. Foster of Yale University, the average lifespan of a company listed in the Standard & Poor’s 500 index has decreased to just 18 years, from 61 years in 1958.

Are you becoming complacent?

Almost no products are so good that they cannot be constantly improved on. In the UK they have a great saying: like painting the Forth Bridge in Britain,” which is an unending task. This is because the painters of this massive bridge in Edinburgh were never done – once they had finished painting it, they then were needed to immediately start again. The task came to an end in 2011, because workers had switched to a new kind of paint. This is a great example how your businesses product development should be a similarly endless quest for improvement.

According to Bluecorona Small Business Statistics for 2016/2017

  • 66% of small business owners say that finding new customers is a top concern.
  • 40% of small business owners say that retaining customers is a priority.
  • 43% of SMBs says that improving customer experience and retention is their top strategy to improve revenue growth.
  • 30% say that keeping up with technology advances is a major concern of small business owners.

What is Future Proofing?

The term “future-proof” refers to the ability of something to continue to be of value into the distant future; that the item does not become obsolete. This information can be distilled into many principles depending on industry group which can then be applied to many areas.

10 Ways to Future Proof your Small Digital Business

  1. Work with millennial and change your thinking.
  2. Think from your client’s standpoint and create a positive product experience from this viewpoint.
  3. Common Q&A if you get the same questions try re-writing your website copy to better answer common questions.
  4. Focus on creating a long-term client not just a one-time sale.
  5. Read about marketing trends and the directions on technology
  6. Eliminate untrustworthy or toxic people from your life, this could be a lifelong friend, family member, a dishonest bank that has cheated for so long it’s become common practice, or even your mortgage broker who breaches your client trust and confidentiality.
  7. Monitor What direction your top 5 closest competitors are doing and create an average for your new direction if a new change is needed.
  8. Have a upsell strategy built into your product purchase process.
  9. Train your staff right from the start on exactly how to carry out the tasks they are expected to complete.
  10. Cut your costs, all businesses have expenses. Most businesses have expenses that can be cut. Don’t wait until you need to cut your operating costs to start eliminating unnecessary services and expenses from your monthly burn rate. Take a look into the expenses that don’t equate to your basic bottom line and ax them. Remember for every dollar you save it’s then directly reflected to your profit.

Small Business Digital Marketing that Converts

If you know anything about small business, then you know its overall mission is to attract customers that are interested in your products and services. You might have tried Google ads, or FB and social media marketing to some success. The problem with many digital marketing methods is you pay your money and cross your fingers that sales with convert. I have personally tried almost every type of digital marketing you can think of and the only one that sticks out for me is official email marketing. Email has been the only marketing method that provides the ability to grow massive contacts databases easily and responsibly. With email marketing you can send out thousands of emails an hour and have a web-based dashboard manage and automate the entire technical process. If I had to choose only one digital marketing platform to build my business it would be email marketing.

Lose Abdominal Fat – Discover the Truth About Losing Your Belly Fat for Good

Are you just plain fed up? You’ve tried to lose abdominal fat but nothing has worked. Belly fat is the most difficult to lose if you don’t take the right steps. Some people focus on ab exercises which do little to burn off stomach fat. Let’s take a look at the right way to finally rid yourself of that unwanted abdominal fat.

Here’s a list that you must do to lose abdominal fat:

Increase Your Meal Frequency

Yes, you need to eat more not less! Instead of eating three big meals a day, start eating six slightly smaller ones. Don’t ever starve yourself. For each meal, make sure you’re full. This will immediately begin to boost your metabolism making it easy to burn off abdominal fat.

Drink 2 Liters of Water Daily

It sounds like a lot of water but what you do is sip on it all day long. You need to make this a habit. Most people are retaining between 5 to 15 lbs of extra body fluid because their bodies sense it’s being dehydrated. You’ll shed these pounds in about 10 days. Plus, it helps to reduce any stomach bloating problems you may be experiencing.

Natural Supplements

There are some pretty amazing supplements that will boost your metabolic rate, increase your energy levels, and stop your food cravings. This is an important part of any type of weight loss plan.


Yes, you should do some exercise. The best type is weight lifting or resistance exercises. This will help build muscle which promotes fat burning. Plus, your body will become nicely defined. 20 to 30 minutes five times a week is plenty.

If you truly want to lose abdominal fat, then you need to take action today. Take this information and start using it. In no time, you’ll start to see the abdominal fat disappear. What’s stopping you from starting right now?

Reasons That Make Business Document Templates Useful

There are many situations, when we face the need to fill out and submit documents to different organizations. There are, probably, no people, who have not done that at least once in their lifetime. However, situations differ and it's not always possible to find the submission rules and guidelines right from the start. When you are in a hurry, though, there if frequently no time to look for the document samples somewhere out there. In such situations, the use of web-based catalogs of business document templates is the best choice. Such catalogs are available round-the-clock and theylist hundreds of sample forms you can either download and print out or fill out directly at the website. These files may be free and paid. You have to consider that when looking for the most suitable online service. Let's have a look now at some of the most obvious merits of using ready-made business document templates.

1. It Is All About Quality

If you manage to find a reliable service providing free printable document templates, this is already half of the task. It's not a secret that the quality of sample forms matters a lot, when it comes to submitting them to different organizations and institutions. The majority of web-based catalogs of sample forms contain an extensive selection of professionally designed templates that adhere to the highest business standards. Whatever niche you specialize in and whatever documents you have to fill out, dealing with trusted services is one of the keys to success.

2. Time Economy

The number of documents you might need for business purposes is really impressive. It's physically impossible to know the completion rules of all of them. By using a ready-made template, you do not need to waste your precious time searching for the sample forms online or offline. It's reasonable to find a reliable and professional platform once and use it when needed. This is how you will be able to focus on your current business or personal needs instead of browsing the web. The fact that most of these services come with a convenient search filter option contributes to the ease of use and makes the process much quicker than you could even imagine.

3. Efficacy

The use of online sample forms is not only convenient and quick, but it's also effective. As mentioned in the previous point, you do not need to look for the required files elsewhere to solve your current tasks. What you have to do is to find the document template you need, fill it out online and submit to the website of a certain organization. There is also another way you can go. If you have enough time, you can download the file to your computer and print it out then. Having filled it out professionally, you can later send or take it to the organization you need in person. This depends upon the amount of time you have and the submission rules. By the way, many people consider the latter variant more convenient and safe, but it's still up to you to make your choice.

4. Customization Options

Even though, all the document templates are structured with regard to specific business requirements, you can still customize any of them based on your individual needs. In this respect, the use of online sample forms is more convenient, of course. Just use any of the required files as a professional basis for your document and customize it by adding your own content.

5. Structural Consistency

As a rule, business documents have to maintain specific structure and consistency. Otherwise, there will not be any sense in using the templates. The structure of each document reflects business specialization and it's critical to include all the must-have points there. By using ready-made templates, you can make sure that you will not forget any critical points. They are created with your business needs, convenience of use and efficiency in mind. This is what makes them so handy and valuable nowdays.