Planks and Vacuum Stomach All You Need For Your Abs

I have been away for a few days, I’ve been spending some days at the beach, the weather is hot, summer is on its way, and i just love the beach, the football euro championship also started and so far so good, Portugal won the first two matches and the quality of the tournament is being good.

Anyway being at the beach made me want to write about six pack abs, i wish lots of people could have a nice six pack to show, but that’s not the case. Most people still keep doing all things wrong when it comes to abdominal training. At the gym or at the park i still see most people doing hundreds of crunches and leg raises, hoping to burn belly fat with that. At the gym i see another thing that i think it’s even worse, i see trainees doing those exercises with weights and that’s a very very bad idea.

I’ll start telling you why it’s a bad idea, because using weights will make your abs grow, and that will make you look bloated, your belly will be big and thick, and you don’t want that, what you want is a thin waist and defined abs.

Doing hundreds of reps will also do you no good, high reps don’t give muscles any definition, and it won’t burn fat, so stop waisting your time for nothing. First of all to have defined abs you need to be under 10% of body fat, and to do that you need to eat right and to do your cardio.

This post won’t be about nutrition, but eating right means, no saturated fats and a low carb diet. If you need to lose a lot of fat, make it a low caloric diet too. Drink a lot of water, at least 2 L per day, eat lots of veggies, make veggies the center of your diet, also eat good protein and healthy fats, the best source that combines both is fish.

Now the abdominal training, i only do two exercises and i believe it’s all anyone needs. The first one is the plank, you get in the push ups position, but instead of supporting your body with your hands, you do it with your forearms, keep your body tight and try to hold the position at least for 30 seconds if your a beginner. Try to add more time everyday, and to do more sets.

Vacuum stomach is an exercise that works the inner muscles of the abdominal wall, and those muscles when strong help you to reach your goal of a thin waist. In this exercise you pull your stomach in like if you wanted to gather your stomach with your back,try to keep your abs tight. Try to hold it for 30 seconds, like with the planks try to add seconds and sets everyday. You’ll feel tempted to hold your breath, but you can breath and should 🙂

Both exercises are isometrics and they’ll make your abs toned and defined, but to get them visible don’t forget, you need to burn that belly fat, and for that, the most important is what you eat, how you eat, and cardio.

Good luck, be patient and persistent, you’ll get there.

Prevent Premature Ejaculation – Create A Successful Plan For Life

It's definitely something that many men have to deal with. Premature ejaculation. It is not necessarily fun to talk about and can be rather embarrassing for many men, but the fact of the matter is that many men suffer from this condition during their lives. If you suffer from this issue, then let's look at some of the ways you can stop premature ejaculation before it gets even more out of control.

Work On The Physical Issues
Yep, that's right. Premature ejaculation is always almost always a physical issue first. There are many ways that a man can try and stop PE by developing himself with some simple exercises. After several months or even years of working on them, many men have reported that they only have better luck with being able to stop premature ejaculation, that they can also last in bed 2 to 10 times as longer! Talk about turning things around!

Work On The Psychological Issues
After the physical issues of PE, one has to take a look at the psychological ones, especially if they have gone through many years of "living" with this condition. I've known many men that have suffered even worse because of the numerous psyche issues. Some guys have even gone as far as thinking that their wives are sleeping with many other men because they can no longer satisfy them in bed. It's a shame really.

After you take on the physical issues, you can then start to build up your self esteem and deal with other small mental blocks that make your stamina even greater.

Stay Committed
I'm really serious about this one. There are so many scams out that that promise the "easy way out" of stopping PE. I'm here to tell you that while some of these methods may help in the short term, nothing is better than using tried and true methods to stop premature ejaculation. Once you use these methods, all you have to do is stick to them and make a commitment to never going back to the premature lifestyle ever again. If you can commit to new techniques and a way of life, you are further ahead of many others out their that suffer just like you.

Give Your Vertical Leap a Boost in Calf the Time

To be a complete basketballer it is essential to work on your speed and of course your leap. One of the most effective ways to achieve this is to work out your calves regularly. They, along with your Quads, provide the bulk of your explosion in these areas.

Variety is important in training your entire calf muscle to do what you want it to do. What I mean in saying that is that strength via weight is absolutely essential but if you want to gain speed then you must be doing sprint work, and if you want to jump higher then you need to be jumping.

My favorite calf exercises are:

One Leg Calf Raises

Standing with your toes of your right foot on the edge of a step perform a calf raise by raising your body on to the tip of your toes then slowly lower yourself until your feel drops below the level of the step. Use a handrail to assist your balance if required but do not use the handrail as leverage for the exercise. Perform this exercise slowly for best results. After you have completed your right leg switch to your left and perform the required reps. Once both your right and left leg are completed you have done 1 set.

Dumbbell Calf Raises

Stand with your back straight and your feet flat to the floor shoulder width apart and tows pointing forward. Holding two dumbbells, perform a calf raise by raising your heels off the floor as high as possible keeping only the tips of your tows on the floor. Lower back slowly to complete one rep.

Ankle Jumps

Stand with your hands by your side with your feet shoulder width apart. Using only your ankles elevate just 7-8cm / 3 inches off the ground. The objective of this exercise is to ensure that your jump reaches the required height but to complete the repetitions as quickly as possible.

And do not forget your 60 yard and 20 yard sprints.

Include All The Components In Your Deck Railing Plan

When you are thinking about the railing on your deck, you have to think about all of the components that go into making up a beautiful deck. You have to devise a plan that will encompass all of the finishing touches to your deck railing. Among the components are the balusters. These are the smaller, narrows posts between the large posts in a railing. There are many styles of balusters, such as the picket style, or the spindle style. A deck is traditionally built of ballusters of two by two wooden pieces. But there are many who do not want a traditional looking railroads. They may choose PVC, glass, aluiminum, and iron and other metal. The range of colors that aluminum offers makes it a very popular choice, especially since it is mainly maintenance free. Glass is also becoming more popular, and can be tinted to suit a certain color décor. One of the main reasons it is popular is that it is see-through, so those with a beautiful view may choose it so as not to veil the view. In addition to choosing different materials for ballusters, there are also many different styles to choose from. The classic look still has a large following, but you can also see them in colonial or victorian styles.

The other main deck railing component that has to be chosen is the connector. Connectors serve to connect the rails to each other, to the wall, and to the stairs of the deck, as well as connecting the ballusters to the top and bottom support rails. These connectors can also come in a number of materials and styles, just as the other components of a railing does. They can be made of iron or other metals, from wood or from PVC. Although connectors may be chosen for the looks of the material or the style, the most important factor with connectors is their strength, since they have to be the support for the railing itself. You can not choose your connectors solely on the style; if that style is not strong enough, you may have to choose something else so that the railing is strong enough.

Finally, when you are choosing the components of your deck railing, you have to choose your accessories. These are very important for creating a unique look for your deck. You can choose centerpiece accessories for the ballusters of the deck, for example. These can also be in various styles. Many people choose an interesting architectural design, a family crest or a design from nature. Another accessory you can choose for further customization is the top accessories. Post caps can be in many different colors, shapes sizes and designs, just as the rest of the railing. Finally, you can top off the design with finails of various materials and designs. With the choices available to you in all of these components of your deck railing, you are sure to find the combination which is just right for you.

Safety Tips When Arriving To Your Holiday Villa

Safety tips;

A quick check around the villa upon arrival to your holiday accommodation is useful before you unpack.

  • Gas boilers that are not properly maintained, and exhaust their gases back into the house, will cause carbon monoxide poisoning: a well maintained gas boiler that is properly vented is vital. A gas certificate should also be issued for gas central heating installations.
  • Flexible rubber gas tubes are used in all homes that have a gas hob or a gas central heating system: these rubber tubes have an expiration date printed on them, as they last about 5 years. It is very common for people to forget to renew these tubes, which do become fueled and can leak gas. Check the date on the tube, which you will find imprinted along the tube that connects the gas bottle to the hob. Inform the appropriate person immediately if you find the date has expired.
  • It is a common practice in Spain for the washing machine to be placed in the bathroom along with the electrical connection socket, but this is dangerous as the bathroom is a wet environment and the user is likely to be wet too. The socket should be in an adjacent room, or be located in its own utility room.
  • Some older villas have very low balustrades, or large gaps between the spindles that a young child can slip through, or that the balustrade is placed on the edge of the plot boundary that happens to have a 10 meter drop the other side. A good agent will have inspected and ensured that such information is in the details.
  • The tiles in bathrooms and around the pool do not tend to be nonslip, as such caution should be advised, particularly if children wish to run around the pool area.
  • Always ensure that an adult is present at the poolside, or that two responsible persons are present, as even 'no diving' warm signs do not needarily prevent children from diving in. The pool depths range from 1-2 meters, so it's quite easy to dive in the bottom end and bump your head on the bottom.
  • The pine tree caterpillars known as Thaumetopoea Pityocampa give an allergic reaction in the form of a rash and pain if their hairs touch you or your pet. Wherever you see a white fluffy ball in a pine tree, it is their habitat. They are small but nonetheless should be avoided. The only way to kill them is to cut away that branch of the tree into a metal container and burn them.

There are many older properties that would not pass building regulation of today's standard in Spain, so do be aware of anything that does not look right for your own piece of mind.

House Design for Beginners – How to Make the Most of Your Ideas

If you are thinking about a building or remodeling project, you may have started by scanning home furnishing magazines, catalogs and the web for ideas and pictures that you like. House plans are for sale in magazines and on line and most of us have noticed something in the home of a friend or on TV that looks attractive. A common result of this kind of research is a file folder full of clippings, sketches and print outs that, when laid out together, look more like a ransom note than a design. This is not necessarily a bad thing. Chances are excellent that your pile of paper includes several messages from you to yourself about things that you find important in a home. Here's how to break the code.

First, if your ideas are varied and come from many sources, prepare to let some of them go, at least in the form that you first found them. Successful architecture, like all design, requires that every plan have an intrinsic integrity. This means that some things you might include will contribute and some will detract. This is especially true if you are remodeling and are constrained by an existing building.

Second, look over your collection for things that keep coming up (or do not). Here are a few questions that you can ask to help you benefit from your research.

* Do the things you like to imagine a large space or a small one? If a large one, do you really have the room?

* How does daylight figure in the pictures that take your fancy? Often interior design photographers stage a scene to pretend a certain time of day and even a certain kind of view through the window. If that's a big part of why something appeals to you, think about how close you can really come to that on your own site.

* If you consistently choose designs of a particular "style," what are the characteristics of that style? Are the materials close to their natural state like rough wood or stone or are they more refined and synthetic like painted wallboard and polished metal? Do the details tend to look hand made, a carved wood banister, for instance, or machine made, like a smooth metal pipe rail? Architects call this the "vocabulary" of a design.

* Is there a consistent geometric quality to the things that you chose? Do you find yourself favoring graceful curves, or disciplined right angles? Do you tend towards regular shapes like squares and circles or do more complex polygons and irregular shapes seem to dominate?

Once you start to look at the pieces of the puzzle this way, you can to identify what your own vocabulary of design bought to be. The goal is to draw out and use characteristics that are appealing and meaningful to you without being knocked off the beam by someone else 's ideas coming from a different context.

The next step is to set out your scrapbook and think about exactly what you want your design to do (or what you want to do in it). In the case of a single room remodeling, this may be a reliably simple question, if you are thinking of adding several rooms or building a whole house, the answers get more complicated. It helps to write down your thoughts both as a list of things that you want and as a narrative describing the kind of place you want those things to create. Architects call these notes a "program."

The last part of your preparation is to take a thoughtful look at your site. It may be one room, a vacant lot or a large piece of undeveloped land, but every project has a site and almost every site has some special characteristics. Elements to consider include orientation to the sun, views and privacy, access, the slope of the land and how it drains, where the wind and weather come from, and, in the case of an addition or renovation, how it relates to the building that you already have and expect to keep. This is where your cloud of ideas can fog you in, particularly if you are trying to use or adapt a preconceived plan. Prototype house plans are almost always designed with a non-specific, flat, suburban site assumed. If that's not what you have, strive valiantly to keep an open mind about whether the packaged plan real ly works in the place where you plan to build.

Finally, if the magic is working, you'll have the tools you need to start designing-a site, a program and a design vocabulary derived from your own response to the things around you, not just a pastiche of other people's ideas.

Have fun!

8 Strategies for Bolstering Your Belief in Zero-Limit Success

Our beliefs have the power to limit us or to inspire us. "Belief" is the mental acceptance that something is true even though absolute certainty may be absent. A limiting belief will keep you from stepping out and going for it. An inspiring belief will push you to go all out – to put your heart and soul into the effort.

Do you really put your all into something you do not believe in? Think about it. After you found out your parents were Santa Claus, it was not really matter if you were naughty or nice, did it?

You need to believe in what you want and imagine for yourself. Only then will you achieve. You must have convictions about your vision of success. You have to trust it. Belief is not wishful thinking. It's not just hopping. It's more concrete. You must have faith and confidence that what you believe is true.
Let's face it, belief is not always easy. Believing in yourself is a lifelong process. Even for me, after 25 years in business believing still takes daily effort. I have found 8 strategies that I use to bolster my belief in anything I imagine. Use these 8 strategies for creating your CLNC success with zero limits.

Strategy # 1. Look to your past successes.

You're a nurse. If you have not gotten your first CLNC case yet, remember the things in nursing you did not believe you'd be able to do and then you did them – like starting IVs, resuscitating patients, kicking a doctor off your unit.

Remember your success as a Certified Legal Nurse Consultant. If you've succeeded in getting just one case from one attorney, you can get dozens of cases from dozens of attorneys. If you've made $ 3,000 consulting with one attorney, you can make $ 300,000 consulting with ten. Any time your belief falters – in yourself, in your business or in what you want to achieve – review your past successes to reaffirm what you already know. You're a nurse and you can do anything.

Strategy # 2. Expand what you're willing to believe.

Belief is a choice. You can challenge any limitations that are placed on your belief.

During the era of the telegraph, people believed that's all that was needed. But then someone believed there could be so much more and invented the telephone. Surely the telephone was all that was needed until someone believed there could be so much more and invented the cell phone.

As a CLNC consultant you must believe that you can reach beyond the limits of your past achievements. One of those limits may be your attorney-client's past expectations of you.

Strategy # 3. Surround yourself with supportive people who expand your imagination.

I have a staff member, Evie, who sees everything from a totally different perspective than I do. Every time I ask her to review something for me, I think, "I'm a glutton for punishment." Before I know it, instead of sitting, I find myself standing up, defending my ideas … but also refining those ideas. Evie gets my imagination going and I get to where I need to be. When you're around stimulating people, people who challenge you and who think differently, you may resist at first, but quite your mind will go in new directions and gather new ideas.

Strategy # 4. Write down your ideas.

Have you ever made a to-do list? Until you've done everything on that list, is it easy or hard to throw away that piece of paper? That's right. It's hard.

Once we write it down, we've created a covenant with ourselves and increased our belief that we can achieve what we've written.

Sometimes the first thought you write is pure gold. Other times it's only a sieve through which you mine the gold. And sometimes it's nothing more than "fool's gold" – but what have you lost attached a piece of paper?

Strategy # 5. Embellish your imagination with sensory details.

Sensory details solidify your belief. As an example, here's a secret vision I have. It's my first appearance on Oprah. I imagine walking out on stage. I hear the audience applauding wildly. I imagine actually making it to the couch without faining or falling. I visualize feeling happy, confident, poised, totally comfortable just being me. The show is going great.

Okay, now for the next part … I can not believe I'm sharing this … I'm not just a guest on Oprah's show. I'm a great friend, visiting her at her home in Hawaii. We're on her porch enjoying cups of healthy green tea, cucumber sandwiches and girl talk. Then we go shopping together – it's just me and my friend Oprah.
Here, my husband, says, "What does that have to do with being on her TV show?" Well, I'll tell you. This little embellishment is important because visualizing Oprah as a friend will give me the ease of a friend when I do get on her show. And that's what will make the appearance great. Embellish your imagination with sensory details to bring your vision to life.

Strategy # 6. See it to believe it.

Faith is a powerful thing, but seeing is believing. I personally know someone who's been on Oprah, and if she can do it, I know I can do it.

When Roger Bannister broke the 4-minute mile, the previous world record had stood for ten years. Bannister believed he could break it, and he did, at 3 minutes 59.4 seconds. But what's really interesting is that a month-and-a-half later another runner broke Bannister's record. And in the next 40 years over 700 more runners cracked that 4-minute barrier. They achieved that milestone because knowing someone else had done it helped them believe they could do it too.

Strategy # 7. Believe you'll find a way despite any obstacles.

If you believe in the income, you must believe in your ability to achieve that income, no matter who or what gets in your way.

On Halloween when I was eight, I approached a house with ten tall cement steps and I could see nothing but the perils of climbing those steps. So I stayed at the bottom, focused on the obstacle created by my fear, instead of on the prize … unable to move while Cinderella and Batman walked past me with bags of Hershey bars and Skittles.

That same fear of stepping out took me along the safe, no-risk route through high school, nursing school and into a secure hospital job – until I woke up to a different kind of fear – the fear of becoming like so many other nurses – tired, burned out and old before my time. I faced a decision: Step out and start the business I imagined or spend the rest of my life at the bottom of those steps, wearing scrubs and coveting the Skittles. So, with only $ 100 in my savings account, I called my first attorney and the rest is history.

Everybody has obstacles. Everybody. Obstacles can become crutches, if you let them. For some nurses, having children is the crutch for not succeeding. I've got two children. I do not have time to succeed. One of the CLNC consultants who cracked the million-dollar barrier has sole custody of her three children. She's thinking, I do not have time NOT to succeed. For one nurse the obstacle is a crutch. For the other the obstacle is the motivation and the opportunity.

Strategy # 8. Repeat your vision over and over and over again.

Athletes and performers are the proof that this technique works. Winning athletes practice what they want to achieve in their minds over and over again. They believe and achieve because they've performed perfectly so often in their minds.

At age 19 the Cuban ballerina Alicia Alonso was diagnosed with a detached retina and confined to bed for a year. Despite this incredible obstacle, during that time, Alicia danced over and over in her mind to keep her feet, memory and passion alive. Because she believed she could realize what no ballerina had ever done before, she did not just return to the stage, she danced perfectly – even with her limited vision. So perfectly she was always honored with ballet's highest design, prima ballerina assoluta.

Mentally walk through the steps that will make your CLNC business successful. This will imprint its reality onto your imagination, making it more believable and achievable.

Use these 8 strategies to bolster your belief for zero-limit CLNC success. Believe and you will achieve.

Success Is Yours!

The End of Windows XP and Vista Support

Are the Windows XP and Vista Eras Over?

There is a lot of buzz doing the rounds that Microsoft will soon pull the plug on support for both XP and Vista. This has caused a lot of panic among Windows users. There is no need to act in haste and get yourself in a muddle. But the fact is that XP is a nine year old Operating System and Vista a four year old one. And support is being phased out.

What's Age Got To Do With It?

Windows 7, the latest Operating System from Microsoft, gets its name because it is the seventh version of Windows to be rolled out. Maintaining support and developing service packs to keep operating systems running takes time, money and a lot of man hours – all for no monetary return. It is the duty of the manufacturer to provide support to its customers, but this can not be done indefinitely – it's just not practical. Support for Windows 98 and ME stopped some years ago. It did not have much of an effect because everyone had switched over to XP. This time around, because of the debacle that was Vista, users are cautious about upgrading; fearing that they will only be making life difficult for themselves. But Windows 7 is a good operating system and in time may prove itself to be a great one – perhaps even better than XP. Microsoft wants to put XP to rest after nine years and although Vista is younger, because of the mess that it is, the company wants to bury it as soon as possible.

So What's Going To Happen?

Support is being stopped in a phased manner. Microsoft has said that on July 13 of this year it will stop support for XP users who have installed only service packs 1 and 2. Since most, if not all users, have installed service pack 3, they will be ok for some time. But no new service packs will be issued and it is clear that the company will completely stop support for XP as soon as it can. Rather than wait for the inevitable, not knowing when it will come, switching over to Windows 7 makes sense. Not only is it a slim, stable and easy to use Operating System, it does not require high end hardware. Requiring just 1 GB of RAM and a 1.83GHz dual core processor, even two and three year old computers will be able to run it without any upgrade. Also keep in mind that applications and hardware that are XP compatible will soon be hard to come by, since the developers know that XP's days are numbered. Combine all this with the fact that Windows 7 offer another level of computer use, and there really is no need to postpone the upgrade.

In the case of Vista, the company has already announced that support for users who have not installed service packs stopped on April 13th of this year. That again will not be much of a problem because everyone who uses Vista has installed the service packs in the hope of a better usage experience. And it is possible that a third service pack may be introduced in the future. But the fact that support is being limited clearly indicates that Microsoft is looking at pulling support for Vista as soon as it can do so. And anyway, these service packs are only patch up jobs for a defective Operating System. Continuing to use it, with all its problems, when you know that support is ending soon enough, just does not make sense. It's burying your head in the sand. Since you're going to have to change to Windows 7 in the near future, why not do it now and put all the Vista hassles behind you?

Upgrading Options

There are many versions of Windows 7 to suit all budgets and requirements. And since it is designed to work on older computers also, unless you have a very old PC, its illegally that you will need any hardware upgrades. So rather than sitting around waiting for the inevitable stopping of support for XP and Vista, its better to be proactive and upgrade now. Not only will you be assured of an Operating System that will be in use for years to come, the whole computing experience will be better.

Personality Changes Following a Brain Injury

Personality changes can include many things. Most of these changes will be based on deficiencies resulting from brain injuries. They will contribute to associated behaviors and these behaviors will contribute to changes in a personality.

Becoming 'stuck' on a notification such as the 'dog with a bone' attitude is one such change; mood changes are another. A change that I found rather disconcerting was my partner's tendency, following his injury, to make up stories. This, I believe is the result of his short-term memory difficulties – if he can not remember the whole story, he makes up what he can not remember. In spite of the fact that he does not appear to remember the original story, he does remember his 'made up' version and will argu it vehemently.

While doing my research, I read that personality changes will sometimes be an exaggeration of the person's pre-injury personality (an amplification of their negative behaviors increased by frustration and a sense of loss); or at other times the personality change can be a complete reversal of the pre-injury personality. ie Where once the person may have been easy-going and thoughtful, they may now be easily angered and self-absorbed.

Also, according to my research, some changes may be due to the brain injured person's copying style and responses to stressful situations pre-injury, ie their adaptability to change, or their tendencies towards minimizing or magnifying their emotional situation.

In frontal lobe injuries, the changes are mostly in the emotional and behavioral area with some relating to cognitive impairments. In my partner's case, a couple of the behavioral shortcomings he has left with are his difficulty to tolerate frustrations and his decreed social skills. One of the symptoms of this is he does not participate in conversations as he once did.

In the words of a brain injury survivor – 'each person has personality traits, habits, strengths and weaknesses before they sustain a traumatic brain injury. If a person was disorganized before their injury, they'll look like a train wreck after; if they were cranky before, they'll be ruthless after; if they were low maintenance before, they'll completely disengage after; if they were extremely bright before, they'll have some 'cognitive reserves' to help make up for the shortcomings; if they were of low or average intelligence, they're going to struggle to keep up; if they had interpersonal problems before, they'll have chaotic relationships after. ' She said each of us is flawed in some way and a brain injury makes those flaws worse.

Extreme fatigue is another change. When my partner required what seemed to be an excess amount of sleep, I assumed his body was still healing from his many other injuries. But through my research, I discovered that fatigue is a very common symptom of brain injury. Because the brain is not working in the same way, the survivor has to work much harder to be able to accomplish less than what he once did. Also the extra effort that is required to compensate for short-term memory loss has an intense fatiguing effect. Added to this is the effort of trying to keep up with a conversation; the difficulty of paying attention or analyzing what is being said, thinking of a response and trying to look interested all at the same time.

And then there is the change that is difficult to describe. There is a song by Johnny Reid about an angel who has fallen from heaven. Before my partner's accident, he used to say I was his angel. But something has been lost since his brain injury. I believe the caring is still there but the ability to show it, and certainly the ability to articulate it, is gone. It is another change in his personality.

Installing a Septic System

Septic systems are commonly installed in rural and cottage areas. Waterfront properties often tend to be more of a challenge for septic installation due to the moist soil. Depending on the soil conditions, the system may not be as efficient in terracing the wastewater and harmful bacteria may enter your system. It is imperative to know what you are doing when installing a septic system. If you have any doubts, call a licensed professional.

A trip to the local municipal office needs to be made in order to acquire any permits and guidelines. This includes the proper size of tank which is determined by the number of persons in the household. If the municipal office is not able to help, measure the size for your property and then ask a home inspector.

You must decide what type of tank you want. Concrete is the most common choice, but plastic tanks are now becoming more popular. Plastic tanks are more easily handled because they are lighter in weight and they do not break down over time as fast as concrete.

Placement of the tank on the property must be determined. A home inspector can help determine the distance required from the house, property lines, and water frontage-etc. A field bed will also be required. This is the place where the waste water can be filtered. It has to be a size that will properly correspond with the size of the septic tank. It also needs to be composed of the proper soil or sand. Make sure that you do not forget to get the proper construction permits or all your efforts will be wasted.

Once you have made the measurements, make sure that you have an inspector double check everything before you begin. An inspector will request that a "perc test" be done. This test is performed in order to see how long it takes for water to filter through the soil. This will determine if anything has to be added to your soil to prepare it for the system. Once the 'perc test' is approved, the time to dig has finally arrived.

Unless you have had experience installing a septic system, you should hire a professional to come to your property to dig the hole for the septic tank. Once the hole has been dug, the septic tank is to be lowered into the hole, making sure it is level by shoveling in a bit of rock or gravel to firm the base into place. At the same time, have the field bed bug out to the specifications established by the inspector.

Now it is time to lay out the PVC pipe that will connect your homes plumbing system to the septic tank. Make sure that all of the connections are tight so that there are no leaks. Once the system is connected and fully sealed, test your work by flushing the toilet to see if there are any signs of leaks. Depending on your municipality rules, you may be required to have another inspection.

When the inspection is complete, add soil around the septic tank and pipes. Leave the hatch uncoovered so that you can access it for water or maintenance.

Once the tank is covered, fill the tank with water in accordance with the septic tank manufacturers' instructions. Do not over fill it because this could cause the tank to burst.

When the septic system is in place, you can sprinkle a bit of grass seed to help landscape the area. Make sure you mark where the system is located as well as the field bed in case there are issues in the future and repairs are needed.

Installing a septic system should only be done by people with experience. If you are concerned that you may cause damage, enlist the services of a professional.

The Stoa of Attalos

In front of us, to the east, rises the marble facade of the Stoa presented by Attalos II, King of Pergamon, 159-138 BC, to the city of Athens in which he had studied as a youth. The building was restored in the years 1953-56 by the American School of Classical Studies on the original foundations and in keeping with the original design. In addition to its historical interest the building is an excellent example of the stoa type of architecture in its full development. The basic element in the design is the twoaisled colonnade of the ground floor. This is repeated in the upper storey with nice variations in scale and architectural detail. These colonnades provided spacious promenades where hundreds of citizens might stroll especially in the morning hours before the sun penetrated the western front of the building. The promenade was augmented by a broad terrace that ran the whole length of the Stoa. From this terrace as well as from the two floors of the building proper one enjoyed always a lively outlook on the busy square, and on festival days one commanded a perfect view of the processions moving upward on the Panathenaic Way. Behind the colonnades on each of the two floors opened twenty one square rooms most if not all of which were undoly shops.

In front of the Stoa at its midpoint may be seen the foundations of a bema or speaker's platform of Hellenistic date from which orators addressed large gatherings in the open square. To the south of the bema have been set up the surviving fragments of the epistyle of the Stoa which reserve the name of its donor Attalos. We now enter the Stoa, as in antiquity, near its south end, and as we enter we note to the right the ancient fragments that have been incorporated in the reconstruction of the facade, as well as the ancient steps and extensive remnants of the end and back walls that had survived in place.

The Stoa was reconstructed not only to illustrate an important type of Greek architecture but also to house the finds from the excavation of the Agora. All the material from the current excavation as well as the relevant records, and some outstanding finds from earlier exploration are now to be found in this building. A representative selection is accessible to the public.

Within the colonnades of the Stoa are displayed much of the sculpture and some of the inscriptions found in the Agora. Note especially on the ground floor the statue of Apollo Patrons, the personifications of the Iliad and Odyssey, a great female figure of Good Fortune that once stood in front of the Royal Stoa, a statue of Nike (Victory) from the Stoa of Zeus and , in front of an interior column, a law against tyranny passed in 336 BC. Several of the ancient shops on the ground floor have been restored to house special exhibits; Particularly interesting is the display of ancient wine jars in the fourth room from the south. Ten of the shops in the mid part of the building have been thrown together to form a long gallery in which is shown a selection of the finds from the excavation. This material illustrated the history of Athenian private life, arts and crafts from the Neolithic to the Turkish period. It includes also many examples of the equipment used in civic life such as a waterblock and bronze ballots from the lawcourts, some of the inscribed potsherds (ostraka) thatave their name to ostracism, standard weights and measures from the Tholos.

Soldering As a HVAC Repair Method

The big payday on HVAC jobs is when you get to replace a whole system. However there are many simple fixes, both temporary and permanent that can be used to save customers a great deal of money. One of these is soldering metal.

One of the first things that hvacr techs learn about soldering is that you cannot solder copper pipe with water still in the pipe. Before any repairs can start, the pipe needs to be drained, closed and dried. This causes problems because sometimes if there are multiple leaks say in a water cooling system, water might keep migrating down as you try and repair the pipe.

Fortunately there are a few tricks to try and work around this problem. One is called the bread trick. Take some white bread without the crust and stuff it into the pipe above the area you need to solder. This only works for very slow leaks, but it is effective because the bread swells as it absorbs water. Once water pressure is restored, the bread will dissolve. However you may need to remove strainers along the system.

The more technical method that I have seen HVAC in Denver workers use are pipe freezing machines. This freezes the pipe and its contents solid so that it can be cut. This is much more expensive and uses highly specific equipment, however it works perfectly, unlike the jerry rigged bread method. Just be careful to only freeze the area you are working on. Freezing the whole pipe can cause it to burst.

When working on pipes that contain coolant, Denver air conditioning technicians use different technology called brazing. Brazing uses oxyacetylene for refrigeration. Instead of lead, use silver soldering. Silver chemically binds with copper to make a leak free joint. The oxyacetylene torches are used to heat the whole pipe up to above five thousand degrees Fahrenheit. Of course this means you need to use the proper safety equipment for these kinds of torches. This especially means a welding mask to save your eyesight.

To properly braze, you need to clean the pipe. Once it sets it should be solid. The inner and outer joints need flux applied before heat. The torch should not heat the solder. Instead evenly heat the pipe so that the solder makes a uniform fit. Use just enough solder for a tight fit. Too much and it could break up and foul up equipment. The final step is to perform a pressure test. Apply soap to the outside of the pipe and look for bubbles indicating an improper seal. Once pressure is applied, any drop indicates a leak.

Copper in the Human Body


For good health and vitality, the human body needs several key nutrients that work together, like the links of a chain. If one of the links is broken, the chain is ineffective since the saying: "A chain is as strong as its weakest link." The nutrients that form the "chain of life" are carbohydrates, protein, vitamins, enzymes, lipids and sterols and minerals. All of the six must be present in adequate quantities for life to thrive.

Minerals, the group that copper belongs to, are critical to every chemical reaction that occurs in the body. Whether it's energy production, tissue manufacture, protein synthesis, water balance or cellular growth and reproduction, at least one mineral is required.


Copper is one of the few metallic elements that the human body needs for optimal metabolic performance. It's found through the body where it helps in the critical role of manufacturing red blood cells and keeping nerve cells and the immune system healthy. Perhaps the importance of copper in human life is heightened by the fact that it's present from the moment of conception, helping in the formation and development of an infant's heart, blood vessels and nervous system among others.

It goes further by supporting the absorption of iron and promoting the formation of collagen. Copper also has antioxidant properties that fight free radical activity that accelerates aging by damaging body cells. Suffice it to say that copper has immense benefits in the human body, some of which are just being discovered.


In the body copper is primarily stored in the muscles and bones. Scientific studies indicate there's approximately 1.4 to 2.1 milligrams of copper per kilogram of body weight. From the foregoing, you can see that your body needs copper in small quantities. Although copper deficiency is rare, it usually manifests in several ways, including low white blood cell count, osteoporosis, anemia, low body temperature, thyroid problems, irregular heartbeat and brittle bones. There's also scientific research that points to copper-deficiency as one of the factors that can expose you to the risk of coronary heart disease.


As with most things, moderation in copper intake is important. Even with its critical role in ensuring good health, consuming too much of this mineral can cause you unpleasant side effects like stomach pain, diarrhea, headache, nausea, dizziness and vomiting. When it's ingested in toxic quantities, copper can be fatal. Thankfully, the body has its mechanism of rejecting high quantities of copper that may be consumed inadvertently at once.

The recommended daily allowance of copper for adults is 900 micrograms while expectant and lactating women usually require higher doses of 1000 and 1300 micrograms daily respectively. Consumption of high amounts of zinc can help remove excess copper from the body.


Because the human body can not synthesize copper, this mineral must be obtained exclusively from diet in trace amounts. You'll get dietary copper from a wide variety of foods, which include dark green leafy vegetables such as kale and spinach; seafood such as oysters, squid and lobster; dried legumes such as kidney beans and soy and nuts such as walnuts, hazelnuts and cashew-nuts.

Other food sources of copper include organ-meat such as liver, avocado, chocolate, dried peaches, figs and raisins. Drinking water supplied through copper pipes also delivers some small quantities of copper, even though most people do not anything about it. Such an abundance of dietary sources of copper might suggest that there's no need for supplementation. But a recent research has established an emerging trend that should get people to sit up and listen. According to a recent survey, only 25% of Americans are consuming a daily amount of copper that the US Food and Nutrition Board of the National Academy of Sciences considers to be adequate. Where has all the copper gone?


The United States Department of Agriculture established a long while ago that important minerals are gradually getting depleted from the soil, over time. This means that even though people may be consuming copper-rich food, they are getting fewer amounts of copper and other minerals with the passage of time. The suggestion that our diet is falling short of the required quantities is instructive. In the long run, supplementation may not be a far-fetched idea after all.

Powerline Networking – Internet Access Using Your Home Mains Sockets

Broadband internet access is used in the vast majority of internet enabled homes. It offers high speed access to the World Wide Web. A common issue faced by most of us is the need to run cabling around our homes to allow multiple devices access to the connection. The average home may have 3 or more computers used by parents and children. Add to this a couple of games consoles and a streaming television and the connections soon mount up. The home will usually have a hub or modem in one room that the computers and web enabled devices connect to.

Multiple devices can connect to a hub or router by Ethernet cable or wireless routing. Yes wireless is the connection of choice for most homes, but it's not always suitable. Wireless can be particularly troublesome in larger or older homes that have thick brick, stone or even concrete walls and pillows, the signal will not easily pass through thick walls. Wired Ethernet cables are also an option, indeed they offer the best solution for speed and security. However they can be rather unsightly, having upwards of five Ethernet cables running around the home and through walls is not ideal.

A third option is powerline networking. This takes the form of adapter plugs that plug into your home mains supply and carry your network to each room of the home via the mains sockets. The powerline network will have a master plug that would be positioned in the same room as your router or modem; you will then connect an Ethernet cable between your router and the master plug. You will need an additional powerline plug in each room a connection is required. You simply plug the adapter into the mains socket, connect your computer to the adapter using an Ethernet lead, join the network and you're done.

Powerline adapters come in various speeds. 85 Mbps is perfect for simple data use such as surfing the net or accessing emails. If you intend streaming television or online gaming you should opt for the faster 200 Mbps. You can also connect wireless access points to your mains network. The wireless points simply plug in to your mains and link in to the network and offer wireless connection in the same way a wireless router would. Expect to pay around £ 70 for a pair of 200 Mbps adapters and around £ 55 for a pair of 85 Mbps plugs. You can then add single units as and when they are needed.

Engaging the Heart and Mind – The Art of Selling Your Story

Everyone has a story. Since the dawn of man, storytelling has become an art that evokes emotions and compels action and empathy from the direction of the artist. In many ways, the medium is the message and the true art is opening the hearts and minds of the listeners and turning them on to engagement. Once in "story mode," people tend to let their guard down and begin to shape opinions and beliefs around the information they are given. And timing is everything- The window of opportunity to engage story mode can be as small as a tweet or as long as a meeting. After all, there can never be a connection without that initial acceptance of possibility and desire to continue down the path.

Pardon the nerdy references, but what is it that makes people connect with the hero's journey and characters such as Luke Skywalker or Frodo Baggins? Is it the rise of an unsung hero? Or Is it the humility in seeing the unfortunate events in someone's life and the common thread of success in the face of adversity? And if those are true, how can you instill the motifs into your story? It's not always easy to open up and shed light on the darker side of what makes success possible, but it's what makes you human. Maybe you did not have your family massacred by Storm Troopers, and I pray that's not the case, but you have acquired where many have failed and that enable you to tell your own hero's tale. The same goes for your business and the customers you've helped in the past.

Speaking to the customers involves both personal and business dynamics. How does your individual story construct significance in the minds of the listeners? Is it one of trials and success, or failures and defeat? When you transition to the larger picture, is your company trying to sell the most products, or trying to help the most people drive their own success? There's a difference difference in those two ideologies and they push different agendas. The way your see the world shapes your reality, and because that notification is ripe with cliche, the view you have will dictate your future. Every moment and every connection is a chance to learn something new and share the human experience. If what you happen to be selling is of value, the desire to buy will come naturally.

Nobody likes to be sold to. As soon as you're labeled a salesperson, walls go up and people shut down. The art of selling is a dance that can not begin without the backdrop of friendship or openness. A good tactic to start the process is to shed light on yourself through small-talk in a way that's inviting your colleague to reciprocate. Through communication you can determine what drives a person, what keeps them up at night and if there's a way you can help make their life better. Starting at the human level is a much more effective, yet indirect approach to finding the information you need and communicating to a target audience. If instead you were to start by asking for a sale, a job or to become friends on the spot, chances are it would quickly go south.

There are countless examples of the failure to communicate a story. Look at any company spamming sales material onto social media channels. Where's the connection? Where's the value? Who is even talking? It's hard to make a connection to a faceless avatar, and even harder when that avatar is not interested in talking with you. Salespeople have the added challenge of prospecting, where social media is designed to leave the door open with an inviting sign made of rich content and friendly interactions. In my mind marketing and sales are brothers in arms, and though the tactics differ, the strategies revolve around creating and delivering value in the minds of the customers. Creating value is impossible if no one is listening.

There's a hero in every good story, but the heart-felt ending has no emotional pull without the beginning. Would the Death Star blowing up from a proton torpedo evoke cheers from an audience without the precedent struggling? Absolutely not. Where you are and what you're doing has little meaning without the frame of the events that got you here. If someone is going to take the time to listen, be sure to tell them the real important parts that set up the here and now. Often people will decide to buy in before even knowing the nitty-gritty details because they feel a connection. So do not spoil that opportunity with a pre-emptive sales pitch. Instead, develop creative hooks to get the conversation started and guide the flow towards your objectives.

So what's your story?