Type 2 Diabetes, Exercises and Workouts – Ten Different Ways to Exercise

There are so many different ways to exercise it is difficult to name the best method. But as you know, doing any form of activity beats sitting on the couch and remaining sedentary especially where Type 2 diabetes is concerned. There is a price to pay for a sedentary lifestyle. Factor in a poor diet and you have a recipe for a multitude of health problems.

For now, let us deal with physical activity. If you are looking for new ideas or would like to try different ways to exercise, be sure to consider the following…

1. Jumping Jacks. Jumping jacks are not just a warm-up exercise. They can also serve as a full workout. The good thing about jumping jacks is you can do them anywhere; 15 minutes alone is enough to work up a good sweat.

2. The Rowing Machine. Nowadays, most modern gyms tend to have a rowing machine. They do not get as much attention as treadmills so you might see them in the corner of the cardio machines section.

Do not overlook them. They are a great way to get a full-body workout.

3. Push-Ups. Push-ups are a staple in any resistance training routine for a good reason. They are great at engaging the muscles of your upper body. What’s more, is there are several different ways to do them.

4. Wall Sits. Wall sits are a forgotten home exercise because they do not require much movement which means most other workouts burn more calories. But this is not a good reason to exclude wall sits from a routine. They are an isometric exercise (engaging muscles without contracting or stretching them), meaning they are great for functional purposes.

Wall sits work your lower body muscles in a way few other exercises do.

5. Squats. To build on wall sits, next we have squats. Squats can be done anywhere, with or without weights. As far as resistance training goes, they might be the best full body exercise there is.

6. Planks. Planks are a great exercise to strengthen your core and posture. What is your excuse for not doing three sets of these every day?

7. Carrying Dumbbells while on your Walk. Walking on its own is a great way to exercise. Why not change it up a bit, and add a couple of light dumbbells? You can do shoulder presses and bicep curls with them as you walk to increase your caloric expenditure.

8. Jump Rope. Practically everyone has jumped rope at some time in their life. It is perhaps the most inexpensive exercise equipment available. Arguably, it provides the best cardio you could do as well.

9. Take the Stairs. If you work in a building with multiple floors, why not take the stairs every time you enter and leave? Small things like these do add up.

10. Park far, far away. Lastly, you should get in the habit of parking at the very edge of the parking lot every time you are out in your car. The benefit is not burning more calories – it is about lowering your level of laziness. Starting with this move will spill over into other areas, and help you become a more active person.

While your exercise program does not have to be ambitious, it does need a commitment. Every prediabetic or Type 2 diabetic must exercise.

Steamboat Springs Weddings – Plan a Steamboat Springs CO Wedding

Deep in the northwest region of Colorado lies the magical mountain town of Steamboat Springs, Colorado. This western infused resort community plays host to countless weddings in both the winter and summer. Imagine saying your "I Do's" with a cobalt blue sky overhead and the serenity of natural mountain music. Now imagine that wedding celebration turning into a reception of excellent food and dance. Steamboat Springs offers an excellent choice for those brides and grooms looking for a unique Colorado wedding. Read more about weddings in Steamboat Springs, CO.

Often times the best plan for organizing a Steamboat Springs wedding is to book the group lodging first. If you wait until the last minute, you very well might not get the best available location for the best price. Worst case scenario, Steamboat Springs might be ordered booked up. So to avoid this, make sure you begin your search for accommodations at least a year in advance. Some lodging providers will provide a request for proposal (RFP) which will contain your possible wedding dates, special requirements, group size and any other pertinent information. Submitting an RFP to various lodging providers will put you in direct contact with many different hotels, condos, private accommodations, bed and breakfasts and even working dude ranches.

Steamboat Springs hotels offer full service amenities and are an excellent way for all wedding guests to be reserved in the same location. Some of the hotels and resorts in Steamboat offer restaurant and dining options which makes for easy access for your wedding party. It all just depends on the style of wedding you and your spouse are looking for.

Once you have the wedding lodging sorted out, it is now time to find the perfect venue for your big day. Some venues in Steamboat Springs accommodate indoor and outdoor ceremonies which, in case of bad weather, is a great thing. Steamboat Springs receives 300+ days of sunshine, but inclement weather can roll through the mountains at anytime. In case of this, your indoor outdoor wedding venue will be a wedding saver!

Here are some options for wedding venues Steamboat Springs. These locations provide you with many opportunities to express your sense of style and personality.

Anchor Way Baptist Church

40650 Anchor Way

Steamboat II

(970) 879-7062

Church of Jesus Christ of Latter Day Saints

1755 Fairway Tr.

(970) 638-4430 / (970) 879-0220

Concordia Lutheran Church

Maple St. & Amethyst Dr.

(970) 879-0175

Congregation of Jehovah's Witnesses

29805 Acre Lane,

West Acres Industrial Park

(970) 879-4075

First Baptist Church

1/4 Mi. N. on Elk River Rd.

(970) 879-1446

Holy Name Catholic Church

504 Oak St., PO Box 774198

Steamboat Springs, CO 80477

(970) 879-0671

Seventh-day Adventist Church

PO Box 771035

347 12th Street

(970) 871-4927

St. Paul's Episcopal Church

9th & Oak Street

(970) 879-0925

Steamboat Church of Christ

39820 W. US Hwy. 40

(970) 879-6670 879-6226

United Methodist

8th & Oak Street

(970) 879-1290

How Switchplates Can Turn a Room from Dreary to Dazzling in Seconds

There are no two people alike in the world, so no two people have the same taste. Why is it then that the majority of homes have plain, white switchplates?

Switchplates have been around since the days of indoor electricity. They cover an open area in a wall where a light switch is in place, making the area look neat as a pin as it covers the exposed wires, all while assisting in a hazard free area. The originals were quite hideous, usually made of a boxy style wood block, not meant for any sort of decorative purpose at all, just for practical use.

We’ve certainly come a long way, as the days of your grandmother’s tarnished, brass switchplates, with the preamble to the constitution engraved on the top seem like a past dream (or nightmare) . They can really be quite a beneficial art form, for everyone with electricity needs to have a switchplate for safety reasons, so why on earth would you want to have the same exact, boring one that everyone else has?

Traditionally, decorative switchplates have been found in children’s bedrooms, nurseries, and the occasional bathroom. But why stop there?

There aren’t many things more boring than a plain, drab wall. A solid, eggshell-colored wall with a plain white switchplate- I need to get an espresso just for thinking about it. You need a splash of color and some decorative art to give your home the character it needs- it should reflect the personality of its resident- it should reflect you. Why not combine the color and the art into a snazzy, un-boring switchplate cover?

A bathroom full of frogs or a kitchen accented with wine bottles and grapes can both easily have the finishing touch of a not boring switchplate. If you can’t find the exact pattern to match what you already have, please, at least change the color of the switchplate to coordinate or compliment the rest of the room… don’t leave it white.

At any rate, switchplates are a quick, simple addition to turn a dull and dreary room into a dazzling den that’s as easy as flipping a switch.

Historical Places to Stay in France

If you want a trip to a place which is grand but contemporary, where you could walk along white sand coastlines of serene beaches then choose a France travel. France travel is all that you need to have a feel and taste of paradise, wherein a spectacular topography will sweep over your emotions and gorgeous nature's metaphors will captivate your heart.

A getaway to France is a journey that will take you through splendid panorama, beautiful beaches, shopping malls, architectural work of art, museums, and the luxurious accommodations in France's best hotels that offers world-class services.

Also, France is a place where a lot of historical events took place. And with this in mind, you may want to savor the historical atmosphere that your France travel could give you. For a full experience of what went before, you have the option to stay in elegant hotels or inns that are rich in history and full of interesting things. Below are just some, where you could exactly have a taste of bygone era:

1. The most celebrated spot in France when it comes to history is Normandy. It is historical in a sense, that it has fought too many battles and seen too many wars for France. The burning of Joan of Arc in 1431is the world's most legendary event here. There are just too many hotels in this place to choose from such as Chateau de Bouceel and Hotel d'Argouges. Surely, you should spend some time here for your France travel.

2. Château des Alpilles-This elegant hotel will give you a taste of what refinement and luxury is all about. This chateau was built in 1827 by the Pichot family and through its existence it has accommodated famous personalities like Chateaubriand.

3. Château de la Vallée- This chateau will be a nice choice if you really want the feel of history because within the walls of the chateau, famous people have been here. When they give you a room with names like Chopin, Delacroix, Flaubert and Liszt, it's most likely that these people have slept in the same room! The chateau was built by a doctor who steadfastly took care of his patient George Sand who is a feminist trendsetter and an author. Curiosity griped this area of ​​France as they tried to unveil this woman who masquerades as a man.

4. Hôtel Trianon Palace -Louis XIV's construction of this palace nearly bankrupted France. In the rooms that house guests today are the same rooms where diplomatsats who sanctioned the Versailles Peace Treaty in 1919 took lodgings. The luxurious hotel prides themselves if their own relaxing spa.

5. The Hotel Juana in France is located in the resort of Juan-les-Pins near Cap d'Antibes. It offers conventional lavishness and stylish contemporary susceptibility in the midst of its historic architectural designs and fabulous seashore setting.

6. Château de Roussan – the chateau will remind you of the bygone time. The main building which is protected by neoclassical stone façade was built in 1701. The famous psychic Nostradamus once lived in one of the chateau's here. This hotel is one of the most beautiful in Provence, France and you might want to stay here as you enjoy your France travel .

West Ham United – The Hammers, The Irons, Upton Park Or The Boleyn Ground

West Ham United Football Club can boast a richer history than most of their London rivals, including their nouveau-riche South London rivals, Chelsea.

While the club have in recent years appeared in the press regularly for all the wrong reasons West Ham's faithful fans still bask in the halcyon days of the past, even claiming to have won the World Cup.

Certainly, providing Martin Peters, captain Bobby Moore and hat-trick hero Geoff Hurst to England's World Cup winning team does actually give their claim some merit.

Most football fans know that the club are referred to as 'The Hammers', but most either do not know the origins of this name or believe it to refer to the 'Ham' from West Ham.

In 1895 a factory football team was set up by staff at the Thames Ironworks factory, it is this Thames Ironworks FC team that evolved into the West Ham United Football Club that is still going strong today.

It is from these roots that the 'Irons' nickname is derived which is more widely known by the club's own fans than by others outside of East London.

The more popular 'Hammers' nickname actually comes from the pair of iron-workers hammers that still appear on the club's badge, referring back to the club's origins of more than a century ago.

Another popular misnomer amongst other football fans is that West Ham play their football at their Upton Park stadium, when in fact their home is actually known as The Boleyn Ground which happens to be in the Upton Park area of ​​East London.

The Boleyn Ground gets its name from an imposing home that used to stand on Green Street in Upton Park and was rented by the young football club a the start of the 20th Century, with football being played in its grounds.

This house claimed some historic link to Anne Boleyn, one of Henry VIII's six wives and was referred to locally as the Boleyn Castle.

It is the Boleyn Castle that has at times been included with the crossed hammers in West Ham's official club badge.

Another reference to this famous old building's part of the West Ham heritage is the incorporation of two large turrets into the West Stand which face out on to Green Street.

The name Green Street may sound familiar, it is this street thatave its name to the inedependent film, released in 2005, which told the story of a 'firm' of West Ham football hooligans.

Whatever the future holds for this great London football club, there is no denying the great history and tradition that any Hammers fan can be proud of. You can be sure that, whatever happens, they will continue to attend games at The Boleyn Ground in great numbers and will all be Forever Blowing Bubbles.

Basic Power Wood Tools

Power wood tools make life for the woodworker much, much easier. Wood hand tools are great, but the work goes much slower and the energy needed to use them is greater so you tire faster.

Most woodworkers start off with a good selection of hand tools and as their projects become larger, more involved or just because they want to work faster and save time, the wood tools that purchase tend to be the more power driven type.

The most common power driven tools run on electricity, have a cord and are plugged into a wall socket. Other types of power driven tools run on batteries, ie cordless drills and screw-drivers, or gasoline as in large outside saws for sawing lumber. For my woodworking projects, I generally prefer the corded electric tools because I have a hard time remembering to keep the batteries charged.

My two most used and useful power tools are my small portable power saw and my portable power drill. I use these two pieces of equipment on each and every woodworking project. They are indicative. When buying these tools for yourself, look for good quality tools that make it easy for you to change blades or bits and that can be used for extended periods without heating the housing to the point where you can not hold on to it any longer.

Other power wood tools that I've found very useful are:

– Quality Table Saw Of all the stationary woodworking tools, the table saw is probably the most useful. Use it to rip, square, groove, miter, join, and shape your wood. It should have an adjustable blade and a motor that starts smoothly with little vibration and that is heavy-duty enough to cut through dense wood. Do considerable research prior to buying your table saw as there are a number of factors such as safety considerations and ease of use that could make life with your table saw enjoyable or frustrating.

– Circular Trim Saw A versatile tool that can be very dangerous if used incorrectly. They can be used to make cross-cuts (across the grain), rip-cuts (with the grain), and / or depth-cuts (set the blade to cut to a accuracy depth). They can be hand-held or stationary.

– Scroll Saw This saw has limited uses but it's very handy for making small cuts, circular cuts, cutting name plates, etc. The blade brakes easily so you have to go slow and be gentle with the turns that you make. I've found this saw to be most useful for doing intricate inlay work. But even with the scroll saw, you do not want to cut too close to your outline. Leave an edge that you then work down with a sanding tool to get the most precise fit.

When using any of these tools, it's important to wear protective eye gear.

Sales Letter Pages – How To Structure Your Opening Paragraph

Once you've written your headline the next crucible question is how do you begin your sales letter.
Do you tell the prospective client immediately what it is you're intending to sell? Do you just stir him up a bit so he can comprehend why would he require your product or service?

The course of the initial paragraph of your sales letter depends on the theme you've chosen. That subject will dictate whether your lead paragraph will follow a specific creative approach or focus on your offer.

Once your initial paragraph is at par with your theme, the focal point should shift to your warm-up. An inefficient warm-up will paralyse a sales letter more than any other aspect, resulting in an average letter.

A great sales piece will get to the point instantly. Your objective is to command and draw the interest of the reader. It is not to establish the groundwork for comprehending the piece; it's to create immediate interest in the topic that you have selected.

Also, the initial paragraph should be in the first person. A speedy way to obliterate a letter is to talk in the third person or to include 'we' in the letter. To begin a letter with "we" can spoil your response.

Here is a comprehensive set of the rules to follow in creating your first paragraph:

a. Make it theatrical, interesting and directed to the exact target audience.
b. Keep your paragraph concise.
c. Keep your sentences accuracy.
d. Keep your words short.
e. Use "you" to engage the prospect.
f. Make your message come from a single person, on a very individual basis, with the aim of building a one-on-one dialogue through the piece.
g. In assessing any sales letter, one of the basic things you should do is examine the lead paragraph. Does it match the approach and taste of the six points listed above?

There is no rigid formula to a lead-in paragraph, but your letters will create enhanced responses if you follow, rather than break, the rules.

Woodpecker Mating and Nesting Habits

The mating and nesting behavior of woodpeckers ranges from compassionate to violent. Although there are a variety of woodpecker species, many of the members of this group share similar mating qualities, with a few notable exceptions.

Woodpecker courtship

Next time you hear a woodpecker hammering away outside your window, he or she may be trying to communicate with a member of the opposite sex. Woodpeckers are primarily monogamous, although polygamous species do exist.

Courtship often begins with drumming, display flights and calls. Drumming can be used to advertise territory, alert a potential partner to a specific tree hole or to personally another woodpecker.

Woodpeckers are a highly aggressive species and courtship often trigers territorial behavior between other males and between potential mates.

Black woodpecker males engage in a ritual called 'threat courtship,' where the birds will threaten each other with calls before flying to a base of tree and attempting to drive each other upward.

Interactions between potential mates can also be fairly aggressive during courtship, though, once he feels more insecure, the male's aggression usually subsides.

Woodpecker Holes

Woodpeckers are cavity nesters. They create their own nests by excavating wood from trees and rarely use nests from previous years. Excavation of holes typically takes woodpeckers 10-28 days. This construction is usually done by both the male and the female; sometimes the pair will produce one hole for breeding and another for roosting later in the year.

Woodpecker Copulation and Nesting

Woodpecker copulation lacks any sort of ceremony. The female gathers the breeding position while stretched out on a branch and the male mounts her from behind.

Eggs are typically laid in the morning and the size of the clutch is between four and six eggs. The incubation period is approximately 10-14 days and both the male and female guard the eggs during this period, usually rotating every 30-50 minutes.

The nestling period is 18-35 days, and after leaving the nest, the young birds often return to spend time with their parents in the territory for 1-8 weeks. Sometimes, the parents drive them away and they become completely independent.


The woodpecker is one of the world's most iconic bird species. When it's hammering away at a tree with its trademark bill, which is used not only to harvest food, but also to communicate, it's unmistakable. The mating and nesting behavior of woodpeckers ranges from compassionate to violent. Although there are a variety of woodpecker species, many of the members of this group share similar mating qualities, with a few notable exceptions.

Reducing Energy Consumption With Smart Street Lights

Installing Smart Street-lights system is the first important step towards establishing a smart City. A smart lamppost network constitutes the structural foundation required for an advanced control over illumination, security and other progressive functions in roads and various outdoor areas. The intelligent lighting system provides two-sided communication between light poles and a control center; each lamp post’s location is precisely defined by a GPS mapping system; light poles continuously transmit data to the control center, and controllers have the ability to manage maintenance and light performance for individual lamps through the computerized network. However, the first and most vital motive for installing these cutting edge systems is the substantial reduction of energy consumption, which is the most immediate and beneficial outcome.

Smart street-lighting systems bring the best results using high performance lamps such as LED semiconductor bulbs. Those kinds of economical bulbs have an extended lifespan and superb controllability over many different factors, but their primary merit is the high energy efficiency potential. Innovative street illumination systems save approximately 30% of the energy consumption, and may result in up to 80% energy saving, when used wisely together with LED lamps. Due to the fact, that approximately 40% of a city utility bill is consumed by street lamps, the energy saving technologies may dramatically change municipalities’ budget distribution.

The smart street-lights system enables timely responses to maintenance and environmental issues as well as an extraordinary monitoring of illumination performance. Each light pole transmits real-time data reports to the control center, consisting of the bulb and driving circuit status, performance details, lamp tilt etc. The precise information regarding energy consumption combined with other data, which is received from diverse optional sensors enables operators to analyze current and future scenarios, reach relevant conclusions, anticipate outages and failures and successfully carry out both long term and immediate solutions.

Smart networks are remotely controlled by a local concentrator that may fine-tune the lighting intensity, direction and color of any specific lamppost or of any defined light poles clusters according to specific circumstances. The facility managers may use intelligent automatic scheduling or modify the lightning values manually to suit the climate, sunlight, traffic density and other surrounding conditions that tend to change frequently.

One of the essential and most effective features applied in smart electricity systems is the dimming option. When used with highly performing luminous sources, the dimming prolongs the bulbs’ lifespan and dramatically decreases the energy consumption without compromising the vehicles and pedestrian safety.

The productivity of intelligent street-light controls is instantly reflected in lower electricity bills; however, the reduction of energy waste is also expressed in wider terms of ecological benefits. The radical decrease of energy consumption results in similar cuts of greenhouse gas emission and furthermore prevents construction of additional power stations around the world.

Energy efficacy is not the only advantage of smart street-lighting. Applying innovative technologies that allow real-time delivery of data and a remote control over illumination is translated into a considerable diminution of maintenance costs, avoiding light pollution and creating a safer environment for both humans and property.

Intelligent lighting systems form an extensible infrastructure. The smart grid may be used for managing supplemental sensors and components that promote a further reduction of energy waste. Extensions such as weather and pollution sensors, traffic signals, and special plugs for external use provide the controllers with an important data regarding the required lighting level.

Smart street-lights are, in fact, computerized networks that allow communication between illuminating sources and a control center. Conventional street-light’s management and maintenance cannot compete with the performance of an intelligent system. Humans cannot gather, process and analyze the same amount of data and surely not in a similar speed as computers do. The possibility of adjusting lighting consumption and performance to suit various factors results in a great efficacy and energy saving, which may be greatly enhanced by the use of efficient luminous sources that have compatible functionality.

Shedding Some Light On Solar Garden Light Systems

All gardens depend on light to allow them to flourish; but many gardeners plan their gardens not only so that the plants get enough light to allow them to grow, but so that each plant will b shown off to its best advantage. Well planned light and shadow can add mystery and enchantment to a garden, and the sense of mystery can be continued even after the sun has gone down with thoughtfully located garden lights. Nothing can match the romance of a stroll along a subtly lit garden pathway beneath a summer moon.

The Difficulties Of Garden Lighting

But keeping a garden path lit in the dark of night can be can expensive proposition, if the lighting must be powered by standard electricity. And if your garden is any distance from your home, powering electric garden lights in the normal manner can pose its own set of challenges. So you'll not only have to figure out a way to get wiring to your garden lights; you'll have to pay for the electricity which runs through it to keep you garden illuminated after dark.

There is, however, an alternative to lighting your nighttime garden. A solar garden light system will both eliminate the need for you to supply wiring to your garden, and once installed will produce its own light free of charge. There is no limit to the number of individual lamps you can have in your solar garden light system.

How Solar Garden Light Systems Work

The lights will be powered by the heat from sunlight collected by an array of solar panels which, during the day, convert the light to usable energy and store it until it is needed to run the solar garden lights after sundown.

While the initial outlay for installing the solar garden light system , with its solar panels, can be as much as $ 3000, there will be no further expenses involved with illuminating your garden at night. You will see absolutely no impact on your monthly electricity bill as a result of having a romantically lit garden.

While the amount of heat which the solar garden light panels will capture and store is directly proportional to the amount of sun they receive each day, they will continue to collect heat al long as they get some light. In the shorter days of winter, they may not store enough heat to power the solar garden lights for a full night, but they will store some.

Words As Barriers

Words are very powerful, not just for the conveyance of ideas, and communication, but as a way to manifest ideas into reality. They have an energy that can attract or repel people and events, causing you to gain, or lose, what you desire.

The words you choose is a major part of the action phase. They can act as a call to action within yourself, or others … or, they can become your excuse and barrier to success.

These words are small; they're easy to say, and come tripping off the tongue. We often do not realize we're even saying them. That's part of their power. They deceive you into thinking they are harmless, all the while robbing you of your power to create.

Here are some of them:

This disguises itself as a noble act ("I always try my best") but it really is just an excuse to fail gracefully ("Well, I tried …"). More than likely it means that you intend to do the least amount of effort possible; just enough to look good, but not enough to actually accomplish anything. When someone tells me that they're 'try' to make one of my events, it's usually followed up afterwards with a story of how they never "got the chance" to follow through. As Yoda said in Star Wars, "There is no try, only do or not do."

Action: If you really do not want to do something, do not "try" … especially if you have no intention of following through.

Exception: When "Try" means to sample something ("Ooh, I'll try that exotic food dish, it looks delicious!")

"Can not"
People often misuse this word. There are times when you are unable to do something ("I can not go to the concert, I'll be out of town that weekend") but often we use it as a disempowering word. In truth, we really mean we "will not" because we choose not to, but we replace it with "can not" so that it appears that the blockage is outside of us, and therefore outside our control.

Action: Substitute "will not" for "can not" and see how your power shifts.

Exception: As stated before, when there really are things outside your control. (Just do not promise that you'll "try" to make the concert when you know you'll be out of town, because you really "can not")

Now there are things you need, like food and air, but when you say you "need" to do something, you are building a barrier between you and the action you mention. You say "I really need to lose weight" or "I need to quit smoking" which acknowledges the proper action to take; however, there is no real intention to do anything about it.

Action: Instead of saying what you "need" to do, clearly state what you will "do and" when "you are going to do it.

Exception: When accessing your requirements during the planning phase ("I need a million dollars to build the structure")

Yeah, yeah, I know you "should" … you really "need" to choose a different word.

Action: Either commit to something or you "should" stop saying "should."

Exception: Should there really be an exception to this?

This is the child of "Should" and "Try" … You "would" if you "could" but you "can not" so you "will not"

Action: Stop acting so noble; become better than that.

Exception: If you want to dream what you "would" do if you won the lottery, have fun (just be on the lookout for great ideas; something that you really can do, even without the lottery)

This is one of those tricky words, because during the "Desire" phase, when you're defining what it is you "want" in life, this is a GREAT word. It's filled with passion, and emotions help in the process of turning Desires into Results. It only becomes a barrier when you never get out of the "wanting" phase. If you always say "want" then you will always "want"; you will never "have" until you choose other words.

Action: Once you know what you "want"; set a plan of action into place to achieve it. Then do it.

Exception: Only use when defining Desires. The words we choose not only act upon our subconscious and empower or disempower us. They also act upon the minds of others as well. People may not be able to "put their finger on it" but when you use action words, they get the impression that you are a person of action. They feel that they can rely on you, and are attracted to you, because you "can" and you "will"; you're not full of empty promises. You say what you mean, and mean what you say.

That's called "integrity" and it goes a very, very long way.

What? I Can not Hear You – You Want To Know About Soundproofing Your Home

The first question one must ask is exactly why they need to soundproof a room, or a whole house. There is any number of great reasons so a number of answers pop into my mind – you might want your own recording studio, a quiet room for baby or older to sleep and not be disturbed, or simply to keep outside noise at a minimum. There really is not any one answer to the question; it's really up to your own imagination and desires.

In previous years it was not practical or affordable to do do it yourself soundproofing for your home but now dampening or eliminating the noise is easier with do-it-yourself kits being offered by soundproof foam manufacturers. There are a variety of products are now on the market, including convoluted and non-convoluted foam, faced acoustical foam, polyimide foam, 100% fireproof melamine foam and closed cell acoustical foam.

Now is a good time to list the room or rooms you wish to soundproof so as to make out your budget. Also you should take the following important considerations to mind:

Remember that windows are the path of least resistance for noise entering or leaving your home. In terms of windows, the most sound porous are single glass pains and wooden window frames. Using double pane glass alone can quickly reduce noise by as much as 20%.

If your home is older, like mine, your attic may lack insulation. Not only will adding insulation help reduce your energy bills; it can also help in your endeavor to soundproof your home. If you have an asphalt roof, adding extra layers of roofing material is an additional way to help dampen or eliminate noise, especially where aircraft or excess road noise is ever-present.

To prevent sound traveling inside your home, your hallways should be built so that doorways are never across from one another. Since air is what enable sounds to travel, drafts between rooms carries noise through open doors.

Because of the increasing popularity of home theaters DIY soundproofing kits have become more popular. For just a few hundred dollars, families can purchase all of the material necessary to complete soundproof your room, with direct results being more brilliant and better sound. With 4 'X 8' sheets of foam panel, you can quickly adhere the panels to your existing walls using Velcro dots that are easily removable without damage.

Some other helpful tips for soundproofing your home include:

Each room in your home should have at least 25% of some type of absorbent material such as carpeting, furniture or draperies. Meeting this minimum will reduce noise generated by footsteps, televisions, instruments, stereos, pets and other noise producers.

To further dampen noise in your home, you can add a second layer of drywall. For rooms racing streets, double drywall will greatly reduce the noise entering most homes.

Rooms over living areas should have some form of padding or carpeting for soundproofing.

So the important thing to remember about soundproofing your home is that you can not overdo it! Do your homework, write down your plan and go for it. Just go and do it yourself!

Federal Disability Retirement: Filing Within the 1-Year Timeframe

Federal and Postal Workers who are injured, or who develop a medical condition during their tenure as an employee of a Federal agency or the U.S. Postal Service, have many decisions to make. Making the proper decision is dependent upon accurate information; accurate information should be based upon a combination of experience, integrity, and foresight into the particular situation of the Federal or Postal worker contemplating which benefit will be best suited for the specific circumstances.

Information is plentiful, and in this modern era of the internet, there is often an informational overload. Volume of information is rarely the problem; rather, it is the sufficiency and relevance of the chosen information, to the extent it is useful and pertinent, which will determine whether such information is helpful and proven.

For the Federal and Postal employee, the impact of the medical condition upon one’s livelihood, ability to maintain a regular work schedule, and the necessity to entertain the idea of a cessation of one’s career, all together further compounds the problem in addition to suffering from the medical condition itself. Whether to file for Federal Worker’s Compensation benefits under the Federal Employees Compensation Act through the Department of Labor; or to file for Federal Disability Retirement benefits under the Federal Employees Retirement System or under the older system of Civil Service Retirement System; or perhaps to do it in sequential order, or concurrently; or not at all. This latter option is normally not a viable choice at all. However, in the midst of suffering from a medical condition, where supervisors are harassing workers who are not fully productive, and where adverse actions are threatened, the weight of the world and the seeming closure of all reasonable exits will often lead one to make irrational, unwise decisions.

Fortunately, under the laws governing Federal Disability Retirement, a person has a right to file for Federal Disability Retirement benefits up to one year from the date of separation from service. Thus, even for those Federal or Postal employees who unwisely – perhaps in the heat of the moment, or in a temporary spat of insanity because of the stress and pressure of dealing with one’s medical condition and its impact upon one’s ability to continue in the job – tenders a resignation which prompts a personnel action of separation from Federal Service, such a person will still have the opportunity to file for Federal Disability Retirement benefits for up to 12 months after the separation from service.

Is it more difficult to prove a Federal Disability Retirement case once a Federal or Postal worker has been separated from Federal Service? Fortunately, the level and burden of proving such a case remains consistent, so that a person who unwisely, and without much thought, jeopardizes one’s future by rashly saying, “I quit!” – will stand the same chance as those who continue to remain employed. So long as the Federal or Postal employee has a supportive doctor, who will create the necessary nexus between one’s medical condition and the inability to perform at least one, if not more, of the essential elements of one’s job; and, further, show that the medical condition will last for a minimum of twelve (12) months; and finally, that the medical condition which prevents the Federal or Postal employee from performing one or more of the essential elements of one’s job began to have such an impact prior to the separation from Federal Service; the chances of qualifying for Federal Disability Retirement benefits will be equal to those who did not engage in such on-the-spot decision-making of separating from Federal Service.

As for filing for Federal Worker’s Compensation benefits – one should consult an attorney who is knowledgeable about the laws impacting separation from Federal Service. Generally speaking, however, the purpose and underlying rationale for Federal Worker’s Compensation benefits is to allow for a period of compensation such that the Federal or Postal worker will be able to recuperate and have the rehabilitative time in order to return to full duty. Thus, Federal Worker’s Compensation is not meant to be used as a “retirement” tool, but rather as a means to allow for the injury to be healed, and then to continue working. That is why many people receive temporary total disability benefits under the Federal Employees Compensation Act, through the Department of Labor, for such time as is needed to recover.

By contrast, Federal Disability Retirement benefits are meant for precisely what the term implies – a retirement, based upon one’s medical condition, and therefore a separation from Federal Service once the U.S. Office of Personnel Management approves a Federal Disability Retirement application. Can a person who learns of a medical condition after he or she is separated from Federal Service, file for Federal Disability Retirement benefits or for Worker’s Compensation benefits, so long as it is still under the umbrella of one year? Again, for OWCP issues, you should consult an attorney who specializes in such matters – but as a practical matter, causality may be problematic if a person only “discovers” the medical issue after being separated from Federal Service. As for such a discovery and its impact upon a Federal Disability Retirement claim, there will obviously be some difficulties may also be encountered.

For, while causality is never a substantive legal issue to be concerned with when formulating and putting together a Federal Disability Retirement application, the question which is paramount in a Federal Disability Retirement case is one of the extent of the impact upon one’s duties in the Federal or Postal position one occupied while being a Federal or Postal employee. As a practical matter, if you quit, then discover afterwards that you have a medical condition after separation from Federal Service, how will you prove that the medical condition which you were never aware of prevented you from performing one or more of the essential elements of your former job? There are cases in which such proof has been effectively gathered – where unexplained cognitive dysfunctions, or profound and intractable fatigue, prevented one from performing multiple essential elements of one’s job, but where the identifying diagnosis could not be definitively asserted until after the separation from Federal Service occurred. Here again, so long as a supportive doctor is willing to render a medical opinion retrospectively, there is a good chance that one can qualify for Federal Disability Retirement benefits – after the fact.

Above all, the key is to file on time. The rule is: If you don’t file your Federal Disability Retirement application within 1 year of being separated from Federal Service, you don’t have the ability to make any arguments at all. If, on the other hand, you file in time, you always stand a fighting chance that your case will be reviewed fairly, thoroughly, and hopefully, with a successful outcome.

Modular Carpeting – The Advantages and How to Get a Great Deal

Modular Carpeting may be the one of the most popular floor choices right now, but it is not a new concept. Modular carpet has long been used in commercial applications. Airports, Malls, Shopping Centers, Hotels, Convention Centers and other areas with high traffic have long been aware of the tremendous advantages of modular carpeting. With consumers looking for more nontraditional options for floors, modular carpet tiles and squares have become a staple in Homes, Schools, Restaurants, Day Care Centers, and basically anywhere else that high performance is expected along with design features and low prices. Modular carpeting has many features that you may not be aware of. These features coupled with hidden discount deals in the market, could make modular carpeting the perfect option for your next flooring project.

Modular Carpeting is a unique carpet design. Typical carpet comes in roll goods, usually 12 to 15 feet wide. Because of this, traditional carpet can be bulky to transport to the job, is hard to handle and requires expert installation. Modular carpeting is carpet that is manufactured into single, square pieces with the padding or backing preattached. As these carpet tiles are only 36 inches by 36 inches or smaller, installation and transporting to the job becomes very easy.

Traditional carpet has to been installed with glue or staples and sometimes seamed together (which can cause issues later). Modular carpeting can be installed a variety of ways. It can be glued, taped, or even installed without either of these. In many cases, if the tiles are installed tightly enough, glue or tape is not needed. A sharp knife is about the only tool you will need to cut the tiles at the room edges.

One of the major advantages of modular carpet is the ability to replace the squares and tiles. If you have a piece that becomes damaged, soiled, stained or torn, you can either temporarily remove it to clean it (some can be pressure washed) or replace it completely with a new one. Traditional carpet repair is time consuming and difficult.

The ability to create unique designs and looks is a feature of modular carpet tiles that very few other flooring options have. Multiple tile patterns and colors can be used to make custom layouts in the floor. Some designs use similar colors and patterns, while others use two colors that contrast each other. You can even find modular carpet that is made to use multiple tiles that form a larger pattern. I have seen quite a few of these in Casinos and Convention centers.

Modular carpet tiles are very similar to commercial carpet. The tiles and squares are usually a level loop design, with a tight, short pile. This type of carpet is constructed to handle large amounts of foot traffic. The benefit is that the modular carpeting will last a very long time before it becomes worn looking or needs to be replaced. Another side benefit to the short pile commercial design is while it provides a semi soft surface in case of a fall; it is short enough to handle things like wheelchairs or anything else that may need to roll across the floor.

Pricing can be tricky with modular carpeting. However, if you know how to look, cheap deals can be found on carpet tiles and squares. For example, first quality, running line products from the major manufacturers’ can run between $3 and $5 per square foot. One manufacturer who sells direct, even charges as high as $9 per foot. If you convert that to a price per square yard to compare with standard carpet, that’s $81 per yard! The average flooring job can not handle prices in these ranges when compared to other flooring options. A little known secret in the industry is that these manufacturers’ do not like to sit on inventory very long. They also inadvertently manufacture modular carpet tiles that may not be considered first quality due to color imperfections or skewed patterns. These inventory overruns and off goods are cleared out through a few large wholesalers at a fraction of the original prices. If you can find one of these wholesalers, it will save you between 40% and 70%. Your local flooring dealer will probably not have any of these deals, if they do the goods will have changed hands several times and the savings will not be very significant. Try searching the internet for a few of these wholesale dealers to get the best deals.

Vacuum Pump Repair

Vacuum pumps, which are the order of the day for household and industrial uses, often need repair. Dealers of vacuum pumps offer repair and maintenance at the time of purchase, as part of warranty or otherwise. Repair work is frequently undertaken by the manufacturers of particular brands, who often know the gadgets better. Otherwise, repair kits are available, which which an individual pump owner can repair the pump him- or herself.

Repair kits are available from numerous manufacturers and are an important part for users of vacuum pumps. If one volunteers to go through the "do-it-yourself" path before undertaking repairs, the pump should be sent to a detoxification center, if toxic substances were used in the pump earlier. Workspace, lots of emery paper, sealants, cleaning solvent, new oil, and facilities for disposal of the used oil are essential aspects. A manufacturer's pump repair kit can cost about $ 400, and some brands cost up to $ 900. The kit contains a bag of gaskets, shaft seals, and "O" "rings. Other items that will be needed include a pump repair stand, hammer, cigarette paper, and most likely a puller to remove the drive pulley.

Dismantle the pump, carefully taking notes on the order that the parts are removed. Clean the parts, using solvent and an emery cloth, and re-assemble with new parts and seals.

A new vacuum system and hot high-pressure cleaning system in one complete package is also available from several manufacturers who offer one year warranty. The cleaning package includes a powerful electric unit that can be run independently as a vacuum system or as a hot high-pressure washer. Many portals offer information about vacuum pump repair, components, and accessories, including fittings, filters, valves, oil, grease, traps, and repair kits.

Incidentally, it was found that air consumption could have been reduced by 98 percent when a robot's end-of-arm tool was equipped with particular technologies, entailing less repair and maintenance. Automotive manufacturers have found the system integration and the implementation of standard autoracking solutions to be extremely cost-effective and adaptable when working with different robot platforms.