Elements of Writing a Mystery Novel

Like anything, a mystery novel is composed of different parts, which are referred to as elements. Each are critical in capturing the readers interest. If your story is searched and well written, it is sure to be a winner. By now, you are probably wondering what the elements are. They are the science, plot, characters with settings and writing technique.

First is the science. This needs to be accurate due to the fact several mystery novel readers are wired versus forensic techniques. They can see through phony stuff in an instant, and you want to avoid that. If you can write a good story and have correct science then your book just went from decent to great.

Next is the development of the plot. This will make or break your story. It is crucial to have a plot that makes sense, is intriguing, and has many twists and turns to keep the reader not knowing what is going to happen next. The more they do not know what is coming the more suspense you will create and of course in a mystery novel, suspense is everything! If there was a part to really focus on, it would be the plot!

Following is creating the characters with stories settings. It is important to really develop them and make them something authentic. You want to have the audience relate them. This will increase the connection with the reader and makes it easier for you to write the rest of the novel. The more you know about your character, the easier it is for you to write about them. After the characters, the setting is extremely important to set the atmosphere for the story.

Lastly, the element of writing technique is significant when constructing your mystery novels. This is simply because this is part of what creates the emotion within the reader. It is good to include literary elements such as similes, personification, and metaphors. It is good to also include more advanced techniques such as suspense and foreshadowing. These are big keys when writing a mystery story. What is even more important is what is called red herrings. These will make reader think the story is going one way when it is actually the other. Incorporating these will enhance your story and make for a better read.

If you can have all these elements intertwined into your story, you are on the right track to write a great mystery novel!

Handicapped Accessible Shower Design for Veteran Amputees

To veteran amputees, one of the most difficult things to do is to take a bath. Going to the bathroom is already difficult, even if they have someone to guide them or push their wheelchair to reach the bathroom. While in the shower, there is often the danger of them hitting the walls should they slip accidentally. Reaching all their bathing needs is also another challenge that they have to go through each day. For your convenience, the comfort and convenience are provided. This bathroom bathroom shower stall is usually portable and foldable, making it easy to setup and remove.

Handicapped people deserve much care and attention, especially the veterans who had many times in their lives experienced great distress, hardships, and difficulties. They deserve understanding, since it's normal for them to show irritability and bad temper, considering their incapacity to move freely and independently. So to make things lighter for them, one significant way to do that is to install a wheelchair accessible shower design unit near the patient's room. As long as there is a nearby water source, probably a faucet or a sink, it can easily be setup. The good thing for you is that a bathroom doesnt require drilling or hammering to be installed. In fact, some units are already assembled when bought.

Portable shower bathrooms are designed with the handicapped in mind. As mentioned, they are easy to install in any part of the house as long was a nearby water source is available. And when the patient is not using it, it can easily be removed and folded. Those who are in wheelchairs can simply slide the wheelchair inside the shower stalls. Meanwhile, for those who do not want to bath on a wheelchair, they can simply sit, lie down, or place themselves in a comfortable position while inside the shower. A curtain can be used to add some privacy while the disabled is taking a bath.

Showers for the handicapped are essential because they allow the disabled to take a bath without the need of assistance of others. Bathing is a private thing and if the Veteran amputees need another person's help to clean up themselves, this can be very embarrassing on their part. But with handicapped showers, the personal needs of the disabled are taken care of.

Showers for the handicapped are available from various manufacturers, each product comes with special features depending on the needs of the disabled. Before purchasing one, make sure that you get the measures right. There are showers for adults and there are for kids. There are also plenty enough to accommodate those who weigh on the heavy side. Make sure that the unit that you will purchase, besides from addressing the personal needs of the amputee will also make him or her feel comfortable. That is, he or she can freely move while inside the shower without compromising his or her safety.

Breast Reduction: Upper Back and Neck Pain Treatment

If your breasts are D-cups or larger, you have an increased risk of upper back and neck pain. The body's natural center of gravity is at the hips, and carrying a heavy weight above this center can stress the spine and tissues around it.

Large breasts can cause back and neck pain due to simple muscle strain. The muscles in the back, neck and shoulders must work to support the upper body, which is heavier than the muscles are built to support in large-breasted women. Postural changes occur as the body tries to compensate; the upper back and neck will often be dropped back, causing the lumbar spine to arch inward more. Occasionally, altered posture can cause abnormal curvature of the spell.

The spine naturally curves inward in the lumbar region of the lower back, out in the thoracic region connecting to the rib cage, and inward again in the cervical portion in the neck. Both women who adjust their posture in the forwarded way and those who simply stoop forward due to the weight of their breasts will eventually disrupt this natural curvature.

As the distance and angles between vertebrae change, increased pressure is placed on sections of spinal discs. These discs act as cushions between vertebrae, consisting of a gel center and a tough exterior. As pressure on the discs becomes consistently uneven, it is possible for them to bulge, the gel being pushed to one side and weakening the exterior ring.

Bulging discs can have no side effect at all. Some women with large breasts, however, may experience tingling, weakness and numbness in the arms and hands. This is especially typical of bulging disks between the 4th and 5th and 5th and 6th cervical vertebrae. Effects along this nerve pathway indicate that the bulging disc is impinging the nerves that exit the spine and travel to upper body parts. Nerve impingement can be a serious condition, and in order to avoid the risk of long-term nerve damage, treatment to restore normal disc shape should be thought.

For women with large breasts, a treatment plan for upper back and neck pain must include steps to dissect the weight of the chest. The best way to limit strain is to wear the appropriate bra size and find bras that support and distribute breast weight. Many women wear the wrong bra size, and for large-breasted women, that can be an expensive and painful mistake. It is a good idea to get fitted by professionals. Search your area for panty shops that do fittings, like the one found here: http://myintimacy.com/ . Although the cost of a good bra may seem prohibitive at first, it's much cheaper than surgery.

Postural retraining is another step along the recovery path. A physical therapist can help you build up supportive muscles in the back and shoulders, relieving pressure off the discs and better equipping your upper body to carry the weight of your chest. By assessing your post and movement, a physical therapist can help you to retrain your body to maintain a more natural curvature of the spell.

If physical therapy and special bras do not tie your neck and back pain, it is time to consider breast reduction surgery. This will immediately remove the burden of oversized breasts. The American Society For Aesthetic Plastic Surgery rates the cost of breast reduction at $ 6,000 in the US, a number far lower than most surgeries for spinal discs. Insurance may cover a portion or the totality of the procedure if it is recommended by a doctor or orthopedic specialist.

It must be noted that having breast reduction surgery usually will not cure your upper back and neck pain overnight. The prolonged strain on your muscles and spine still needs undoing. Without retraining posture and relaxing chronically tense muscles, back pain will continue. If physical therapy was ineffective before surgery, it will likely work well as a supplement.

More information on breast reduction surgery can be found out http://www.webmd.com/back-pain/features/is-breast-reduction-right-for-you . Surgery is always a last resort; educate yourself on more conservative treatments before considering surgery.

Competitor Analysis – A Graphic Design Perspective

You probably already know all about SWOT analysis. You might even have your oppositions target demographics, market share and sales figures on hand. But have you ever applied the same type of stringent methodology to analysing your competitors’ visual presence in the marketplace? A graphic design audit is a fantastic and relatively easy way to get a clear picture of how your competitors are perceived, what key messages they are communicating and how you look when placed alongside them. It’s also a valuable exercise that informs you about the type of communication your customers are receiving on a regular basis from your key competitors.

So how do you do it?

The first step to a graphic design audit is to compile every piece of sales and marketing collateral you can find from the competition. This includes trawling through their website and taking screen grabs of key pages, subscribing to their mailing lists, getting your hands on their brochures, purchasing their products so you can have a look at packaging etc. etc.

According to Peter L. Phillips author of “Creating the Perfect Design Brief – How to Manage Design for Strategic Advantage”, one of the best, least expensive and fastest methods is to attend all industry trade shows. There is nothing illegal, unprofessional or immoral about this practice. Business is merely a game we are playing to win after all!

Mr Phillips also suggests using your sales force members to find out what the competition are up to.

As they come into direct contact with customers every day, they can often pick up competitive literature from the customer. They only need to know what you need and of course why you need it.

So once you have compiled the information, what do you do with it?

The best way to start is by putting your competitors’ information up on the wall and analysing them one by one. Invite as many people as possible from your sales, marketing and business teams to give their individual opinion on what design elements are working very well for the competition, and what weaknesses they can see. By starting your analysis on your competitors first, you will build up a bit of objectivity so you can then turn the same harsh critique onto yourself.

Look for ways the design and language make a document unique. Do they have a friendly look and feel that reflects more personalized service? Do they look more professional than you? Why? Is it because the page is less cluttered, the colours are more toned down or some other reason? Is their website easier to navigate than your own? What do you think their reasons behind these choices were? Is there anything you can learn from them? Most importantly, how are these competitors using design for competitive advantage?

Now for the hard part – using the same analysis on yourself. Reassure your staff that this is not an exercise where they need to defend their work, it is merely a way of gaining useful information that could give you a competitive advantage that improves your bottom line. This aspect of the audit sometimes proves a bit tricky so you might need an independent opinion from a graphic design firm that understands the process to help you out.

It is amazing how much strategic information this process can generate. It will give you new ideas and a fresh perspective that can influence the entire way you approach your marketing for the year. And considering a lot of businesses think of graphic design as an annoying inconvenience, if you are the first to use this more strategic approach you will find it is another tool to help you stay one step ahead of the competition.

Metal Wood Burning Fireplaces

A fireplace which is an additional attraction to most of the houses. An effective device which is for heating the room can also prove to be a wonderful setting for a romantic mood. Metal wood burning fireplace are designed to improve an existing fireplace with more environmental -friendly, economic burning potions.

The metal wood stove for burning logs or other types of wood fuel compounds in a combination of a rectangular metal shaped shell including opposite sides, a top, a back and a bottom that supports upon legs on a supporting surface. It is manually adjustable.

Most of the people choose to burn wood or adapt their fireplaces to gas for visual purposes. This metal wood burning fireplace is possible to boost your existing fireplace and it is a possible source of heat as well.

There are various instructions to maintain the metal wood burning fireplace; you have to clean the fireplace and chimney annually that helps to maintain the safety and efficiency of the fireplace. You should burn hardwoods instead of softer varieties. These burn more slowly and produce more heat. You should open any glass or metal doors that are part of the fireplace to allow heat to escape. The metal wood burning fireplace can be of conventional cast iron pieces or lighter sheets of metal which reflect heat back into the room. It establishes heat transmission ducts. These fans blows forcefully heated air into the room and suck the cooler air into the fireplace. The metal helps to spread out the heat into the room. These wood-burning stoves are efficient and add attractiveness to the home. It will linger warm and continue to heat the room after the fire is extinguished.

A fireplace consists of a firebox that contains fire with a chimney which releases smoke out of the houses. The fire places have other advantages like that it keeps the house heated and it is helpful in cooking also. The metal wood burning fireplace some artistic significance of the house though there has been a rapid scientific development and it is available in various electronic shops but the demand for the fireplace still exists.

The fireplace has to be cleaned by Flue brush, dust mask, newspaper, ladder, stiff nylon, drop cloth, vacuum, ash can, glass cleaner and soft cloth, rubber gloves, and trash can and bags. The initial cost can be high but when you use for few years it will show major savings in heating costs to justify the initial costs.

What Causes Fruit Flies?

Knowing what causes fruit flies is the key to eliminating them. Not many people would normally care where fruit flies came from, unless they had them in their home and were trying to get rid of them. In a nut shell, anything that is fermenting will attract these tiny flies. This includes fruits, vegetables, anything moist like mops and dirty rags, and of course alcohol. These are known as breeding places for fruit flies. They can smell something fermenting from very far distances away.

If you have anything like this in your home, they will be drawn in. Fruit flies originally come from out side, but will quickly make a new home for themselves in your home if you're not careful, especially if there is a change in temperature and it begins to get colder outside. Once they find the perfect spot, the can lay up to 500 eggs, in which those eggs, in a few hours, transition into adult fruit flies. The fruit fly only has a 10 day life span, so they develop extremely quickly from the egg to the larva and then ever the adult fly.

This is why you one day had only a few flies around, and then the next day, there are hundreds! Multiply this scenario by 500 and you can easily see how an infestation can occur. It can happen very fast, so the quicker you can eliminate them the better. Once you know what causes these pests, and where they breed, you can start focusing on those areas when you begin your eliminating process. Getting rid of their breading spots will help decrease their ability to reproduce, and make it easier for you to rid them from your home.

Installation of Polystyrene Insulation on Fiberglass

Insulating a home can be performed by setting up a blend of fiberglass and the polystyrene foam insulation. Generally the fiberglass filling is utilized in between the hoops of the walls that are outside the home and is set up from indoors. On the other hand the polystyrene foam insulation is generally set up and fixed to the externals side of a home. The polystyrene insulation and the fiberglass insulation combine in a form where the polystyrene filling is set up on the fiberglass one. Given below I have provided the process by which these two kinds of insulation can be combined.

Utilize a measuring strip in order to determine the proportions of the place that requires to be covered with polystyrene foam insulation. Determine the altitude from the peak to the base and then measure the breadth from sides. Buy the panels of polystyrene insulation from any house development store. Utilize the calculations that have already been taken of the entire place in order to decide the number of panels you must buy.

First of all set up lone panels as they will not require to be slashed for fitting. Now set a panel straightly on the fiberglass filling and then fix it to the side. Utilize a mallet and fixers to secure the panel of the filling to the hoops in the side. Afterwards determine the dimensions of places that will require a particular range of filling cut. Always remember to create a mark on the panel of insulation with a pen or marker at the place from where you are going to cut it. Finally take the help of a sharp blade or saw in order to slash the panel of the filling to accurate dimension and after fix it on the fiberglass filling on the wall.

Do not Build Your Party Boat Without Pontoon Boat Plans

Pontoon boats are great for going out on the water to have fun with friends and family. If you're looking to build your vessel, you should have quality pontoon boat plans. Pontoons are an attractive option because they are reliably easy to build. In most instances, they are cheaper to insure due the less risk of submerging due to the shallow draft.

Pontoons are easy to build because they only require materials that you may have around the house or are easy to obtain. You can get creative and use different types of materials for your boat. The material should be lightweight but unbreakable. You material should be able to float. Items that fit this description are PVC pipes, water drums, or military drops.

When choosing your pontoon boat plans, you should consider how you are going to use the boat. Pontoons have many uses such as leisure out on the water and fishing. You would want to design a fishing boat to accommodate your fishing activities. Therefore you should select the appropriate plan. If you are using your boat for leisure, your design should accommodate more people.

You pontoon boat plans should address safety. Pontoons are generally safe boats because there is less risk of sinking. However, these boats should be used in lakes and rivers. Due to the low board, these boats should not be taken out in rough waters.

Following a good set of pontoon boat plans are a great way of building your own boat. There are many ways to design your pontoon. You need to determine how the boat is to be used then choose the plan that will fit your needs. Building you own boat will cost you the price of materials, tools, and your time.

What is a Morton’s Toe and Why is it Important to You?

Everything that I write about in this article is based on the lifetime work of two important physicians. One who was President Kennedy’s White House doctor. I will write more about these doctors in another article; but for now please allow me to introduce you to the Morton’s Toe.

“Morton’s Toe” means having either one or both of two abnormal, inherited conditions of the first metatarsal bone of the foot.

1. The first abnormal condition, and the most noted one, that can cause Morton’s Toe is where your first metatarsal bone is shorter than the second

2. The second condition is when your first metatarsal bone is not as stable as it should be, and as a result, it has too much motion. Because of this excess motion, it can cause pains all over your body. This abnormal motion of the first metatarsal bone is known as “Hypermobility of the First Metatarsal Bone.”

Do You Have a Short First Metatarsal Bone?

Look down at your feet. Socks off please! If your second toe seems longer, (and I mean even just a hair longer) than your first toe, you may have a short first metatarsal bone.

Another way to check to see if you have a short first metatarsal bone is to hold your first and second toes down. Right behind the spot where the toes attach to the foot, you will see bumps pushing up from the top of your foot. These bumps are the heads of the first and second metatarsal bones. Using a pen, lipstick, or marker, draw a line where the bumps end (flat area) and meet the top of the foot. This spot is the very end of both of the heads of the first and second metatarsal bones. Look at both lines. If the line of the second metatarsal head is farther down your foot toward your toes than the first metatarsal head, even just a very little, then you probably have a short first bone.

Sometimes it is not necessary to draw a line on top of the foot because the length of the metatarsal heads easily can be seen. If this is the case, you can see without difficulty that the second metatarsal head is farther down the top of the foot than the first metatarsal head.

Frequently, people with short first metatarsal bones will also have a webbing between their second and third toes. They will have a flap of excess skin that sort of looks like a “bat wing” in between the second and third toes. If you do, have this webbing of the toes, it is a good tip off that you do have a short metatarsal bone and probably have a Morton’s Toe.

Do You Have Hypermobility of the First Metatarsal Bone? Unlike the short first metatarsal bone, there is no simple reliable way that you can determine on your own if you have hypermobility of the first metatarsal bone.

Why is it important to know, if  you have a Morton’s Toe

I have been treating Morton’s Toe for over thirty years. Moreover, what I do know for sure is that it can be the missed reason for the following aches, and pains not only of the feet, but also of the whole body.

* back pain

* hip pain

* knee pain

* leg pain

* plantar fasciitis

* calf pain

* fibromyalgia

* arthritis

* corns and calluses

* bunions

* fallen arches

* ankle pain

* heel pain

* arch pain

* weak ankles

* hammer toes

* tired feet (all over)

* neuromas * burning feet

* shooting pains in the toes

* stress and march fractures

* night cramps (restless leg syndrome)

* temporomandibular joint pain (TMJ)

* diabetic foot ulcers

Millions of people suffer every day, with these torments and do not know why. I believe that in many cases Morton’s Toe is the explanation for this WHY, and the reason for aches and pains not only in their back, knee, and hip but also in a lot other places in their body. Look for more articles about the Morton’s Toe in the weeks to come

Electric Smokers – Healthy and Versatile Cooking Units

Electric smokers are considered healthy and reliable cooking devices suitable for both residential and commercial needs. These units primarily consist of different temperature controls vital to cook various types of meat, fish and vegetables. The products can also be used as warming ovens to heat food. The units are now being highly preferred for barbeque needs when compared to other conventional smoking techniques. Similarly, there are digital smokers that use an infrared heating source to control the overall temperature. These are not only best to smoke food but can be used for cold, dry or hot cooking requirements.

Bradley smokers institute one of the leading brands that allow enjoying gourmet-quality food as served in BBQ outlets. These can be used by novice and professional smokers in an effortless manner. The units designed in powdered epoxy steel feature an aluminum interior, hot plate, advanced feeding system and adjustable racks to store food in large quantities. These aid hot smoking at temperatures ranged between 180-250 degrees while cold smoking between 60-80 degrees F can be used for items like bacon, salmon ham, cheese etc. Bradley and Jim Beam are commonly regarded as top brand smokers in the industry.

Benefits of using digital and electric smoking units:

The smokers are extremely flexible in use and enable to make flavorful and tasty smoked meat, roasted corn, turkey, pork chops, fish, vegetables, steak either indoors or outdoors. The units facilitate to smoke food in a healthy and nutritious manner without the use of oil or other fats. Large meats generally require longer time to smoke while medium-sized fish or meat like chicken legs, sausages take less time. Shrimps and smaller sized food items can be smoked by placing them in containers to prevent them from becoming dry and hard to eat. On the other hand, meat or vegetables when soaked in brine help enhance the flavor and also retain the moisture levels. Furthermore, wood-flavored rubs in apple, cherry or hickory along with other seasonings can be used depending on the required taste. Some of the models include a wood box that offer the same effect as placing wood or charcoal on the grill top.

Additionally, the devices assist in even cooking as the temperature levels are digitally managed eliminating the need to adjust the vents as needed in charcoal or gas models. These are safe to use and do not emit any harmful pollutants in the air. The tools are also cost-effective and avoid the need of purchasing charcoal or wood on a regular basis. Above all, these can be easily cleaned and do not require clearing any messy ash or other debris. As a result, digital and electric smokers are ideal cooking source to enjoy delicious and freshly smoked food.

Use Cornstarch For Skin Rash

There are various skin infections that affect a lot of people these days. Plenty of athletes suffer from jock itch and athlete’s foot. Some women have feminine itch. A lot of children have skin allergies too. The increasing numbers of skin related infections shows that you need to know the best method to cure or relieve it. These skin irritations will surely cause a lot of discomfort. Rashes may occur on various parts of the body like in your palm, groin, neck, thighs and feet. One thing that you need to do is to keep the affected areas dry all the time. The microorganisms that cause these skin infections like to be in wet and warm places. Powder is commonly used. You have to know that you can also use a simple household item like cornstarch for the skin rashes that you have.

WASH THE RASHES FIRST

The first thing that you need to do if you have rashes is to clean these rashes first. Use soap and clean water. Some rashes are caused by chemicals. Soap will help remove these harmful chemicals from your skin. After washing the rashes, you need to pat the affected areas to dry them up easily.

SPRINKLE

You have to dry up the affected areas immediately after washing. Use clean towel or blower. After doing this, you need to sprinkle the cornstarch over the rashes. It will help in keeping the rashes moisture free. It can absorb the excessive moisture in your skin. This will ensure that the growth of the microorganisms will not be fast.

You have to cover the affected areas with clean cotton cloth after applying the cornstarch. You have to do this so that cornstarch will have enough time to draw out the moisture from your skin before being shed off due to friction with your clothes. Try to do this for at least twice a day to ensure that it is going to take effect sooner.

IMPORTANT REMINDER

You have to observe the condition of the rashes after a few days of using cornstarch. You need to assess whether the condition has become better or worse. It is very important for you to remember that yeast infections will not respond well with cornstarch. It can even make things worse. Therefore, you have to make sure that it is not yeast infection so that you can continue with the treatment. Do not apply cornstarch if it is a yeast infection. It will just feed the yeast to grow further.

You have to visit your physician if some unusual signs and symptoms appear. If there are skin irritations or rashes on various parts of the body, it might be due to some serious conditions. See your doctor if you see too much blisters, bleeding or pus on the affected parts.

Cornstarch can help you get rid of skin rashes or irritations. These rashes must be kept clean and dry all the time. This will ensure that rashes will be healed immediately. The tips will guide you in using cornstarch correctly to cure skin rashes.

Benefits of Building a Shed With Plastic Lumber

Maintaining wood can be expensive, time consuming and a great effort, which are just a few of the reasons why it makes more sense to use plastic instead.

Plastic recycled lumber has many benefits over natural wood and it will not splinter, warp, crack or rot. Recycled lumber is also denser than wood and requires very little maintenance, and will last for more than forty years. Being resistant to UV rays, graffiti and stains, pleasing to the eye and available in a variety of different styles and colors are just more reasons why using recyclable plastic lumber for building a shed just makes more sense.

When considering whether or not to use recycled lumber to build a shed, it is important to remember this product requires no pre-treating before it can be used in the outdoors. One of the most attractive features of using recyclable plastic lumber is because it is made from recycled products. The lumber comes in many colors and can be dyed to emulate the appearance of natural wood. There are different grains of wood, colors and styles available and it can be used to erect a shed or to replace existing rotted wooden boards on a shed already constructed.

People elect to use recycled plastic materials on decks, patio furniture and sheds because of durability and value. Unlike wood products, recyclable plastic lumber will retain its appeal and is designed to withstand even the most sever of outdoor weather environments. Recycled plastic lumber will not bow or break, regardless of how old it is and it is lighter than wood, which means it is easier to work with.

Another benefit of using recycled plastic is the consumer's ability to order the planks with pre-drilled holes. Having the holes pre-drilled saves time and is less tedious when constructing a backyard shed and the material is not as heavy as traditional wood, which makes it extremely easy to use for whatever structure you are building. Recycled lumber planks will not experience color fading over time, which means it will always look attractive no matter how old the structure might be and you have no worries about needing to replace rotting or warped boards because of weather exposure.

You can save a lot of time and money when wanting to construct a shed, if you choose to use recycled plastic lumber. Instead of using wood to build a shed, by constructing it from recyclable plastic lumber you are doing your part to go green and using a material which has a longer life than traditional wood. Check out all the different varieties and colors available in recycled plastic lumber and you are sure to find something to suit your needs and requirements.

Compound Exercises Without Weights – Let Me Show You How to Succeed Without a Gym

COMPOUND EXERCISES WITHOUT WEIGHTS – IT CAN WORK FOR YOU

Do you want to use a proven method that's guaranteed to add quality muscle mass to your frame while bulking you up safely, without the strength imbalances that can sabotage carelessly-constructed strength training programs?

Of course you do. You want to use compound exercises.

If you eat enough food to gain weight while using compound movements, you will build muscle and create a spectacular, powerful body that's operating at peak efficiency.

COMPOUND EXERCISES WITHOUT WEIGHTS – NO GYM REQUIRED

No well-equipped gym? No problem.

Every good strength training program uses three main types of exercises: push , pull , and squat . You can easily get the benefits of these proven exercise variations without any equipment.

Push exercises are those in which you push away from your body. Movements like push-ups (press-ups), overhead presses, and dips are all pushing movements.

Pulling exercises are those which force you to pull toward your body. Pull-ups, rowing moves, and their variations are all pulling movements.

Squats comprise many movements which all have as their unifying concept the act of straightening a bent leg against resistance. The normal 2-legged squat is the most obvious example, but lunges and step-ups also fit into the squat category.

So, if you pick two exercises from each group – squat, pull , and push , you can get a full-body compound workout that strengthens your body as a unit.

COMPOUND EXERCISES WITHOUT WEIGHTS – SAMPLE FULL-BODY WORKOUT

You always want to start with squats, since they require the most energy. Then alternate a push movement and a pull movement. After completing each category of movement, repeat the squat, push, pull group again, using a different, easier set of exercises.

1 Lunges
2 Chin-ups
3 Divebomber Push-Ups
4 Squats
5 Jumping Pull-Ups
6 Regular Push-Ups

There you have it! A full-body compound workout without any weights required. Some of you are probably shouting " Wait! What about arms? " That's the beauty of compound movements: you can work your "small" body parts while also hitting the more massive parts like chest and back. Without you work your body as a single unit, you will never develop the sort of size that's possible with a full-body compound workout.

Of course, if you add a set of dumbbells, you can add many more movements to your full-body workout. You'll find it easier to perform overhead presses and rows, but it is not necessary for beginners or anyone who wants to keep in shape to use weights. Bodyweight exercises are great, especially compared to doing nothing!

Winners – Are You a Valley Or a Mountain Person? Overcoming the Challenges of Self Employment

"It's not where you start it's where you finish" so the song goes … meaning that you do not need to have the decision to be one – you can acquire the necessary skills along the way.

This weekend I've been looking at my attitude (well I'm always looking at this to tell the truth). Let's face it we could use something to give us a kick in the pants when we start feeling sorry for ourselves. However, sometimes it's worth stepping back to look at the big picture and reflect. So yesterday I gradually stepped off the roundabout for a day to rest and recharge the batteries.

I've started to read a book by Frank Dick, OBE former director of Coaching for British Athletics. He talks about the difference between Valley people and Mountain people . Valley people seek the calm and comfortable ground of shelter, safety and security – their concept of achievement is not losing ', and belong to the' woulda, coulda, shouda 'brigade.

Mountain people however, have decided that valley life is not for them and seek to test ambition on the toughest climbs. They know that there is rich satisfaction in reaching the top and the fight that's needed to get there.

Whilst reading I also learned something very interesting from Miroslav Vanek, former President of the International Federation of Sport Psychologists. He did a comparison study between motivation and talent. What was evident from his study that the most talented athletes did not have the same high level of motivation as the less gifted , who had to learn to deal with defeat. Therefore, those athletes who had not had the chance to develop a resilience to defeat – "a resilience they would need in the senior arena where every athlete, no matter how able, sooner or late faces defeat, because their abilities had never been challenged. These athletes had never stretched themselves ".

He goes on to say that the less talented athletes had been obliged to learn, to adapt, to fight, to bounce back. They had learned to face change.

What I took from this book is that in actuality – it's my own personal attributes – which are critical in overcoming obstacles, regardless of what industry, arena or field I'm in. Without these attributes I would be unable to handle myself in challenging times, deal with change or setbacks. Without it – I would be blaming my circumstances, or feel a victim or powerless in the face of these external influences.

I had to admit to myself – that yes as a kid I was a talented athlete – but as to whether or not I had it within myself to accept defeat was something else. Then I recalled the time I was selected to trial for my County as a sprinter. On the day I did not even get a chance to compete because I slipped and fell flat on my face at the start line. Speechless disappointment followed. Then there was the time I was unable to successfully defend my long jump title because I delivered 3 'no jumps' in a row, and walked away in tears. Then there was the really disappointment of being beaten into 3rd place by .5cm at an important long jump event, and therefore missing out on the All England Championships later that season.

Sure I probably did allow those things to 'hang around' for a few days – before having a meaningful discussion with my Coach and looking for alternatives or 'finding the positives' in the situation – which I ever did.

So … when you translate that into business, think about this. You've got a great product or an amazing service. But that's not enough. Because when you work for yourself – every challenge is usually magnified a 100 times anyway, because at the end of the day – the buck stops with you does not it?

In order to pass the winning post first requires a decision to work on yourself as well. You may only be running a business part-time or have only just started, or you're about to diversity, but consider yourself as a mountain person.

  • Concentrate on what's important . Whatever discomfort or sacrifice or inconvenience you are experiencing NOW may be temporary – but the short term pain will be worth it in the long run
  • Commit to being a professional and aim for excellence. Ask yourself from now on "how can I add value – how can I be even better".
  • G o the extra mile in all areas . What would the best of the best be thinking and doing right now?
  • B elieve in yourself first – work with a trusted adviser, mentor or coach. Plaster your house with slogans that tell you you're amazing. Stay away from the dream stealers and their tiny minds.
  • Be flexible to changing circumstances and be open to new opportunities. Even difficulties have within them potential profitable opportunities
  • Be organized – treat your business and yourself as a professional at all times – even if nobody can needlessly see everything going on in the background – remember you'll know which is just as important

Lumbar Multifidus Muscle: Key to Chronic Lower Back Pain?

A growing amount of research indicates that the lumbar multifidus muscle may be the key to many instances of chronic lower back pain.

The multifidus muscle stretches from the sacrum to the bottom of the skull and runs along the spine. Its thickest part is located in the lower back. Although relatively thin, this muscle is largely responsible for the alignment and stability of the spine; some estimate it is responsible for 2 / 3rds of spinal stability. Its superior layer supports alignment, while the defect layer is responsible for stabilization. By supporting the spine, the muscle takes undue pressure off spinal discs.

The multifidus mainly comes into play when bending backward, bending sideways and turning to one side. The muscle can become interrupted during these actions if the position is held for too long, if you are carrying an object or if the muscle is weak. Sports are a common reason for multifidus injury.

After any muscle is injured, it needs to be rested for a day or two to recover. What researchers are now considering is the possibility that the multifidus atrophies quickly after injury, meaning that those who do not take steps to rebuild the muscle post-injury are susceptible to recurrent back pain. The quick atrophy may be caused by the fact that the body readjusts posture and movement patterns to avoid pain.

A 2009 study by MacDonald et al thought to answer why 34% of people who experience lower back pain experience recurrence. They compared the multifidus muscle activity of healthy patients with those who have recurrent pain. The muscle normally activates before it is needed in order to prepare the spine. In the group with lower back pain, the muscle engaged later than in the healthy group. This lack of spinal support when needed increases the risk of further injury and pain.

The study can be found at http://www.ncbi.nlm.nih.gov/pubmed/19186001 .

Rebuilding the Multifidus

The loss of muscle size and strength due to atrophy combined with delayed activation may be liable for chronic lower back pain in many individuals. Any type of back pain or injury can lead to disuse of the multifidus, so strengthening this and other core muscles is a sound component of any back pain recovery plan.

The back bridge exercise engages the multifidus most. This exercise also engages the deep abdominal and gluteal muscles. The best way to prevent multifidus strain in the future, along with practicing proper body mechanics, is to develop the core muscle group as a whole; this will provide support to the muscle and ensure it is not compensating for other, makerer ones. See the Mayo Clinic's slideshow of core workouts at http://www.mayoclinic.com/health/core-strength/SM00047 . If your back pain is severe, you should consult a physical therapist to guide you through exercises that do not exacerbate your pain.

If you suffer chronic lower back pain, then your body has adapted to that pain by changing its movement patterns. In this case, less short-term pain means more long-term pain. A weak multifidus muscle leaves your spinal receptible to injury. Conditioning this and other core muscles could be the answer to your pain.