Author Archive: Homer Henderson

How to Quickly Improve Surfing Fitness for Competition

Before we jump into the surfing app fitness tips lets quickly go over how the current association of surfing professionals judging criteria is set out. At least, this is what I think is current. Does anyone really know with the ASP?

1) Usually five ASP judges score each wave between zero and ten points.

2) Of those five scores (per wave) the highest and lowest scores get dropped.

3) The remaining three scores (per wave) get divided by three to give a total wave score.

4) Higher score winners in each heat move into the next rounds, knocking out surfers as they go, until only two surfers battle it out in the final. It’s a little bit like a professional tennis grand slam competition.

Generally speaking judges look for the following four points in order to score each wave. These points therefore, dictate what should become a part of your surfing training protocols.

1) Power & Speed

2) Rhythm or Flow

3) Variety & Difficulty (Of each manoeuvre in steep sections of waves)

4) Speed and Improvisation

So, here are some surfing training tips that will benefit anyone who paddles out and wants to catch more waves and especially for those of you who wish to compete.

1) Train in the surf for short periods of time at high intensities and practice specific movements you need or want to master. Perform twenty to thirty minutes of intense surfing followed by a fifteen minute wind down on the beach with some goal work, reflection and re-hydration time. Repeat this three to four times. This is one of the quickest ways to quickly improve your competition surfing fitness, especially if the waves are pumping.

2) Know your strengths and know your weaknesses. With surfing it is always good to play your strengths yet many surfers forget to focus on building their surfing weaknesses. How is your back hand, air game, small wave surfing, big wave surfing, etc. We all have preferences and strengths and we all have weaknesses. All round surfers have a knack for improving and working on what they need to work on and you can too.

3) Paddle Fitness is key for free surfing enjoyment and competition, so each time you surf use the first twenty to thirty minutes to work on speed and power paddling. Catch as many waves as possible and surf your brains out on each wave. Even take waves that may close out or possibly put you where you do not want to be (not advisable if the surf is heavy and huge). This training strategy on smaller days however, quickly forces you to, ‘get out of the impact zone’ by training your cardiovascular system and developing speed and paddle power which will carry over into better surfing fitness. Just remember to keep your head and body still and focus on powering through with your arms and having a high elbow with each stroke.

Obviously faster more efficient paddlers means getting back into position faster and gives you more time for wave selection and getting priority as both a free surfer or competitor.

4) Power, rhythm and flow; get these ingrained into your DNA. Golf, martial arts, dancing, gymnastics for surfers, skateboarding, snowboarding can all help with your surfing training and performance conditioning. All are fun and easy to do and all quickly carry over into your surfing. Many of these sports or disciplines also allow for innovation that is also scored when surfing.

4) Surfing is a lot like golf. It’s all about consistency. The more consistent you are with your performance the more likelihood of getting consistently higher scores. If your surfing game is inconsistent, judges know this and their subconscious minds click in with ‘doubts’ on every wave they judge you on. So consistently choose good waves, surf all out and know that your highest score will be dropped. When you think about it – getting a perfect score for one wave means all judges must be scoring very highly and consistently across the board.

5) Practice big moves in big sections because that is what scores highly. If you fall then there is more duck diving, more impact zones and more challenge getting back into position. Combine this with mentally going over how to improve on the next wave, will all add to your surfing fitness and make you a better surfing athlete.

6) When you’re surf training in the gym do intense twenty to thirty minute sessions simulating heats and throw in some confusion. Get your trainer or surf coach to throw some curve balls into your surfing workout to distract you, put you off guard, to challenge you with mental games. Typically we don’t surf as well as we would have liked because of psychological challenges or external distractions, so practice dealing with these type of situations when you train.

7) Your cardiovascular system combined with stability and flexibility across the joints of your body is the base of both your flow and your surfing power. Find a trainer who surfs well and also understands and teaches all components of surfing fitness and not just stranded surfing exercises.

Hayden Rhodes has coached professional and amateur athletes improve their performance through scientific personal training, hormonal testing, nutritional coaching and performance conditioning principles.

If your a professional surfer or just getting started and want to improve your surfing body then please visit http://SurfTrainingSecrets.com.

Do you want a better body or improve as a surfer? For a free 5 day coaching guide on boosting your surfing performance please visit http://SurfTrainingSecrets.com

If you have any questions or comments simple drop me a line so that I can look help you improve your surfing body and surfing performance.

Powering Surfing Athletes

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Selecting The Right Tires For Your Car

Car enthusiasts often replace the factory supplied standard wheel and tire set of their car to look different or sportier from the standard factory model. The safest way to clean your wheels is to use a wheel woolies.

If you want to give your car a new look and you are considering changing your tires, you need to decide first what kind of look you want for your car as well as their suitability. In addition, you will also need to decide the wheel size that you want to put on your car.

Do you want a different wheel size or the same wheel size? Do you want a wider or a taller wheel size, noting that wider wheel rims cater to wider tires for your car. Bigger tire means having better acceleration and cornering ability on dry pavement. Taller rim fits with a lower profile tire enabling you to retain the same overall tire diameter.

The next thing that you need to consider is the style that you want for your car’s wheels. In this aspect, your decision is purely subjective. You can choose from many styles of wheels. Choose the best wheel that not only looks good but also fits well on your car. You can choose from polished aluminum, chrome, wire wheels, or spoke wheels. You can also choose the wheels that match the color of your car.

The next step that you need to think about after considering the looks and type of wheel that you want is how you use and drive your car. You need to answer certain questions, for example: Do you haul or put heavy loads on your car often? Is your car a rear wheel or a front wheel drive?

After considering all these factors, the next thing you need to do is to look for car shops that mainly focus on selling automotive parts and accessories. If you are on a tight budget, you may want to check or ask around for automotive stores that sell wheels at cheaper prices.

If you find a online tire shop, you may want to visit the shop and check out the styles and the brands available in their store if you want to be sure of what you are getting and that the shop has a decent looking workshop. Go for stores that offer you wide selections of tires, the wider is the selection available, the better it is for you. This increase the chances of you getting what you want. As a rule of thumb, followings are the 3 major criteria that you want to look at: Widest selection, best prices, and excellent customer service.

Visiting the shop will also assure you that they really have the wheels that they offer and advertise. After choosing the wheel that you wanted, you need to ask the store if they also install the wheel if you will buy it from them. If they do installation, check their installation area, if it is clean, organized, and neat. If you are not comfortable to let them install your wheels, you can go to the shop you are comfortable with to do your wheel installation. Doing so possibly mean higher cost and can be a hassle in transporting the tires and is therefore not recommended.

Your Tire Size, Type, And Tread

Apart from choosing the best set of wheels for you, here are a couple of information you need to know regarding tires, especially the tread pattern of the tire which can also make a big difference.
Do you know that tires have also traction rating? Without getting too much into the technical terms, The UTQG (Uniform Tire Quality Grading) traction rating basically indicates the tire’s ability to stop a vehicle moving straight forward on wet pavement or putting it differently, the tire’s grip on the road during straight line breaking in wet conditions. Its primary purpose is to help the consumers to compare the wet-road braking performance of a tire. Traction rating consists of A, B or C. Essentially, the better the traction rating, the better a tire grips the road. A traction rating being the highest available and it represents the tire’s superior ability to stop on wet pavement.

A couple of pointers to take note here:
1. Traction rating is based on the design of the tire and not the actual traction.
2. Traction rating does not relate to the cornering ability of the tire.

There are different types of tires. They come in bias ply, radial, and bias belted type. Most of the tires sold today are radial tires – reason being that they tend to roll more easily and have better traction than other types of tires. From another perspective, there are tires that are designed for general conditions such as the all-season-tires, and there are tires designed and built specifically for snowy conditions such as the winter tires. The best approach when you want to be sure of what kind of tires are best for your car, is to check with your tire dealer, letting him know about the driving conditions, your driving habits and preferences.

Remember, a good set of tires not only can make your car look better but can also mean safer journey and smoother rides. Drive safe.

Wil Yeo is a mechanical engineer by training and own the business and the site Avani Revolve Chrome Valve Stem Cap which features a unique patented anti theft tire pressure valve stem cap product. You can also read about more tire related articles at Tires Related Articles. There site also gives away a handy guide entitled: Tire Maintenance Guide. He can be contacted at wil[at]avanigroup.com.

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Power to the Artists – 5 Things Every Artist Must Know

Simple, beautiful mood concept boards can be a killer asset for both your blog and social media presence. Artists! Now is the time to take charge of your craft. Today’s world is the perfect environment for creative people to prosper. The days of the huge corporations managing and distributing creative content are slowly dying out. Due to the advent of technology and the creation of the Internet, independent Artists have a pathway to show, distribute, promote, and sell their work to a global audience. Why should corporations e.g. record labels, film production companies, publishers, etc. etc. control the market anyway? Why should they get to decide what content is released? Creative people, the time is now! Here are five free things you need to be aware of, even if you are the weekend rock n’ roller, or the Sunday afternoon painter.

I. Building an online network – FREE

As an artist, I understand the personal battles artists go through within themselves. “I’m not an Artist. I’ve never been trained. I don’t have any talent. And how will anyone ever see anything I create?” I’ve said and heard them all, but that’s not up to us artists to decide. Before the computer revolution it was easy for artists to dismiss their own endeavors by saying, “I can’t compete with other artists with such little visibility e.g. films, records, books, etc, etc.” It was easier to accept that we have no talent, nor any platform to exhibit our work without incurring huge costs. That, however, was the past. Now with a personal computer and an Internet connection, anyone can build an online presence for free. Using free tools like Google profiles, one can create an online profile with email (sign up for gmail account). With the iGoogle setup one also has access to an entire set of office tools: word processors, spread sheets, calendars, managing contacts, and communication tools all for free. One can also link other sites to their Google profile. This establishes the framework for a network e.g. facebook, MySpace, YouTube, or any other free or paid sites. The important thing to know is by linking all of ones sites into a network, the higher their overall ratings will be in the search engines. Produce your art. That is your job. Let others judge the quality, while you bask in the pleasure of creation.

II. Show your Art – FREE

With the internet, artists can showcase their work to the entire global community. There are many free websites available for people to make personal websites. They may not give you as much user freedom as a paid site, but one can use that as a foundation to grow from. The total cost of a paid site is around $50 (domain fee $10, and the cost of the server provider $40/yr). Any artist can upload their work and get feedback from people all over the world. The best advice I can give is to exhibit your art through your personal network (as mentioned above). Then from the network one can branch out and place their art in new network communities e.g. online forums, music sites, etc. etc. The key is to have a root connection to your personal network (personal website). This insures the development of the artist’s independence and control of their content. The artist must make sure that he/she is benefiting from their work too.

III. Promote you Art – FREE

With the advent of social software like Facebook, MySpace, Twitter, etc. an artist can inform the community about new works that they have just completed. As a matter of fact, full marketing campaigns can be developed using social software to channel thousands of people to the artist’s content. The same thing is being done by marketers in corporations today, using the same software available to you. The only difference, and this is a HUGE difference, is that the artist doesn’t have to share any of the rewards with anyone else.

IV. Manage your network – FREE

The most difficult issue for any artist to tackle is to find people who can appreciate their work. So, how to tackle this immense task, especially on the scale of the ever-expanding Internet? Fortunately the answer has been solved by Google. There is fantastic a tool called Google Analytics, which can be added from your iGoogle account. This service is typically used in conjunction with a paid website e.g. your personal domain. Most free social sites have a built in number of views somewhere on their page. YouTube has a place under the insight tab that tells you who was watching your content, and where. Further, it will provide to you certain demographics like age and popularity. What valuable information! For knowing that people in Eastern France love your latest work allows you to tailor your promotion strategies effectively, saving time, energy and money.

V. Earn money – FREE

Finally artists can earn money to continue producing. In a nutshell, the artist places ads on their network (Google AdSense). When people click on the advertisement, the artist gets paid a commission. The important thing to understand, however, is that advertisements cannot be placed on just any site. Free sites usually have some restrictions, but if you have your own domain, which I highly suggest you get, Google AdSense is perfect. There are other similar services that may offer better deals. Another way to generate money, after your network experiences a decent flow of traffic, is by placing links or Ads for similar websites. The cost is all negotiable between you and the other party. For example, the artist who painted a picture of flowers might contact a local florist about placing a link to their site. Lastly there are sites where audiences can purchase your work for a price, usually it’s a profit sharing deal (iTunes, Amazon, etc).

Remember this! Traffic equates to money. The more traffic a site gets, the greater value the site is worth. Remember that art applies to the business world as well. Once a good understanding of online marketing is known, any artist can create business relationships that haven’t been developed yet; the internet is a virgin ground of opportunity. Now go produce your art.

Power to the Artists!

Jak Ahabdune is a supporter of the new age of technology and it’s impact to the common man. He is a frequent writer for companies that aspire to give business opportunities to anyone. One such company is 180 Films, an independent multi-media film company that specializes in promoting artists of all kinds.

The time is now to build your network [http://www.180films.com] and allow yourself the pleasure of being the one who produces your art [http://www.180films.com].

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How To Get Into SEO And What It Can Do For You

In SEO consultant Sydney fashion, you repeat your keywords as often as possible, so long as your post flow isn’t disrupted, readers get what they looking for and your personality remains unstilted. If you own a website, you want it to succeed. SEO will assist you in making your site come up first in a search. However, if you want SEO to help you, it is important to learn all about it. Read this article to learn some helpful SEO tips.

Have a few short articles instead of longer ones to keep your rank high. Shorter pages end up ranking higher than long ones. Visitors are also not likely to read an article in its entirety if it is overly long.

Even more important than search engine ranking is having great content on the site. You want return visitors and your visitors to stay on your website for extended periods of time. Using this type of strategy will get your site the ranking you need.

Providing a site map is an important way to help search engines spider your website and increase your incoming traffic. This will make all of your pages accessible from each other. Visitors can use the site map to navigate your website. The more navigable your site is, the more traffic you will get.

To make certain pages more easier to find for search engines, use keyword in the URL of the page. The page won’t rank high if the URL has numbers or symbols. Using essential keywords that are related to your site’s content can greatly boost a page’s traffic.

Make sure your site is easy on the eyes. Include features on your site such as larger font size options and always make sure your site is clear and concise. This will help it rank higher in search results. Your site should be easy to read and easily found by search engines.

Use videos along with a video sitemap for increasing your SEO. Videos are great for getting your message across. Post the video on your own website, making sure to label it with effective keywords. Create a sitemap and submit it through Google Webmaster Tools. Then, post the videos on Metacafe, YouTube, Yahoo and various other video websites. This will attract a large amount of new customers.

One beneficial SEO tactic is to place important keywords within the HTML title tag. When analyzing your site, search engines place heavier emphasis on keywords that are included in title tags. Strong keywords will give you the best results and the most traffic.

Patience is a virtue when building web traffic with SEO techniques. We all like to see results now. It is a normal feeling. Building up your page rank takes a lot of time and effort. Stay with it even if nothing happens at first. Eventually, your hard work will net dividends and you will see a surge in search engine related traffic.

Acquiring a domain name that has already been in use is a way to give yourself a head start in the search engine rankings game. Search engines give more weight to domain names that have been around for two years or more. Consider registering a domain name that has been recently dropped, but only if it is relevant to the nature of your site.

Get more website visitors through web searches. If you know how web crawlers work and use this knowledge to your advantage, you can improve your search engine rankings. Putting a tag on your images will increase the possibility that spiders will pick up on it. Be sure to include keywords in the descriptions of your images.

You can control your on-page SEO, so you can use at a focus for your optimization efforts. A high Google rank is the difference between being found by potential readers and being overlooked, so make sure your layout is fully optimized to meet and exceed current SEO benchmarks.

Think about all the choices you have. These include press releases, discussion forums, blogs and article marketing. Good outbound links play a key role in determining your search engine ranking.

If English is not the language used on your website, use the meta tag for language in your code. This increases your ranking when searches look for content specific to the language in which your site’s content is written.

There should be a focus on key phrases as well as keywords. You likely do not often search with just a single word. It is important to use phrases that attract customers looking for what you have to offer. Include information about local events, such as “Our Chicago store is hosting a sale! ” rather than “A sale is on the horizon! *Not a sentence.

There is a lot to SEO. There are lots of tasks that can be done to get a page to rank higher than it does now. Begin with proper usage of the tips you found here. This will put you on the right path to greater SEO.

Fraxel Laser the Gentle Way to Better Skin

PicoSure Laser Treatment can be used to treat a wide variety of skin issues, including freckles and brown pigmentation, acne scars, and wrinkling. The use of lasers in cosmetic medicine, especially in laser-assisted dermabrassion isn’t new. They’ve quickly gained recognition for their effectiveness but until 2004 were also known for being quite painful and requiring a long recovery. The introduction of Fraxel laser, the first fractional laser, in 2004 changed that, as Fraxel laser – the gentlest cosmetic laser to date – addressed the question how to get blemish-free skin with NO downtime.

All skin resurfacing treatments work on the same principle: they inflict controlled damage to the skin which stimulates its natural healing mechanism and causes it to re-grow healthy and unblemished.

Older lasers utilized one solid laser beam which caused planned but nevertheless severe skin damage. Fraxel laser pioneered the use of many microscopic laser beams instead of a single, solid one. In lay terms: the solid beam laser gave the patient a feeling of being hit by a truck while a fractional laser is like being stung by a few bees. (Obviously the impact on the patient’s body is very different and so is the recovery time). The revelation is that the results produced by a solid laser and a fractional laser are compatible; the main difference being less pain for the patient, faster recovery and in the case of Fraxel laser, in particular: NO downtime at all.

Fraxel laser is non-ablative but after several treatments produces benefits equal to those of ablative lasers without the risks, pain, and recovery time.

Here is what you need to know to appreciate the difference: full ablative lasers vaporize the top layer of skin – basically, destroy it – to stimulate the production of new, healthy skin.

The resulting injury is extensive and the recovery from it is painful and long. Non-ablative lasers – such as Fraxel laser – bypass the top layer of the skin and super-heat its deeper layers which stimulates the skin to increase its collagen and elastin production. There is no massive injury, as a matter fact most of the skin tissue remains undamaged after the treatment, and is therefore able to support the injured skin in faster and much less painful healing. After the treatment the skin’s texture and tone improves and the skin becomes smoother and tauter.

What conditions can be addressed with Fraxel laser? Fraxel laser effectively corrects such problems as port-wine stains, sun damage, wrinkles, brown spots, surgical or chicken pox scars, melasma, stretch marks, and loss of skin’s elasticity due to aging.

What areas can be treated by Fraxel laser? Since this particular laser is very precise it can be used on the face as well as neck, chest, dcolletage and hands.

How soon to expect improvement? The change in the skin’s softness and texture is apparent almost immediately and results improve with time.

How many treatments are necessary for optimal results? Since Fraxel laser is gentler than other types of cosmetic laser, the treatment needs to be repeated 4-6 times (usually few weeks apart) to achieve the best possible outcome.

How does Fraxel laser work? By super-heating deeper layers of the skin it stimulates collagen and elastin production which regenerates the skin and restores its smoothness and elasticity. Unlike ablative lasers which improve the outer layer of the skin only, Fraxel which is non-ablative improves the texture and quality of the skin on a deeper level which produces powerful re-texturing and rejuvenating effect, not limited to the surface of the skin.

If your concern is getting rid of blemishes or scars, by working from the inside out Fraxel laser increases the rate of the skin’s renewal: the blemished skin will gradually peel off and be replaced by a new and blemish-free skin.

If your focus is on rejuvenation: the body’s natural production of collagen and elastin decreases with age causing skin to sag. That’s why eliminating signs of aging isn’t merely a matter of removing wrinkles but ensuring that the skin tissue beneath the skin’s surface is rich in collagen and elastin which give the face youthful fullness and prevent skin from sagging. Fraxel laser is uniquely suited for rejuvenation because by penetrating into deeper levels of skin tissue it stimulates the body’s natural production of collagen and elastin which re-texturize the skin from the inside out.

The usual length of a single treatment ranges from 30 to 40 minutes depending on the area being treated.

What to expect after the procedure? Usually, 3-4 days of slight swelling and 1 day of redness followed by a minor skin peeling: if you need to return to work immediately these can be easily camouflaged by makeup.

What are the potential risks of the procedure? When the treatment is performed by an experienced physician the risk of scarring or infection is extremely rare.

Fraxel laser isn’t new; it already has an established track record which proves that Fraxel is as effective as other cosmetic lasers used in skin resurfacing procedures but while consistently achieving desired results, it is safer than many other laser technologies on the market today and by far the gentlest. It presents an excellent option for patients afraid of pain and those who can’t afford to take weeks off from their busy lives to recuperate. In other words, Fraxel Laser is the Gentle Way to Better Skin; it the gentlest cosmetic laser.

Dr. Pejman Bahari is an osteopathic physician and surgeon who practices cosmetic medicine with emphasis on holistic patient care. Dr. Bahari is a member of the American Osteopathic Association, the American Board of Family Medicine and the American Board of Osteopathic Family Physicians.
Dr. Bahari’s Affinity Cosmetic & Laser Center has been established in 2005. Affinity Cosmetic & Laser Center is located at 20829 Ventura Blvd. in Woodland Hills, CA; Phone: (818)887-2787.

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Tips for Selling Books at Festivals, Fairs, and Outdoor Events

Dependable service is at the foundation of every great Happy Party & Outdoor Events. In today’s world, authors have to be clever, think outside the box, and reach far beyond Amazon, libraries and brick-and-mortar book stores to sell their books. More and more authors are trying their hands at selling their books at country fairs and festivals-events that can draw thousands of potential buyers and be a fun, lucrative venture.

Considering selling your book at a fair, festival, or other outdoor venue this year? Here are some tips that may help you.

  • PARTNER WITH ANOTHER AUTHOR-Partnering allows you to share entry expenses and also share tasks and equipment. At a recent fair, I brought the tent, sandbags for the tent, the easels for our posters, a phone charger, and a decorative tablecloth. The author I partnered with brought a folding table, two folding chairs, a table scarf, and other supplies. I enjoyed having a friend to talk to when no patrons were stopping by the booth.
  • NEGOTIATE WITH ORGANIZERS-If the booth fee is too high for you to make a profit, contact fair organizers well in advance, explain the tiny profit margins of books, and ask for a different deal.
  • PROMOTE BEFORE AND DURING-Hopefully, the festival organizers will promote the event in advance. However, about a week before the event, start posting on social media and tell people you will be there selling books. Write a short press release for the newspaper or community newsletter. Ask for a guest spot on a local radio show to talk about your book and your participation at the fair. Also, during the event, take photos of book buyers and splash the photos all over social media to remind people of the fair.
  • TAKE POSTERS AND SIGNS-A good poster or sign can help lure people into your booth. Place your posters on easels so they are eye-level and easy to read. It’s also a good idea to have signs in the booth saying things like,”Local Authors,” “Ask Me About My Book,” and “Signed Copies of Books Available.”
  • MAKE A LIST-Make a list and be prepared. Some events provide a table and chairs, and others do not. Beyond books, business cards, posters, and money, you may need tape, scissors, a pen, paper, a few basic tools, a jacket, a hat, sunscreen, water, hand sanitizer, tissue, paper towels, a change of clothes, a hand truck, phone charger, and trash bags.
  • SET UP A TENT OR AWNING OVERHEAD-A tent will protect you from the elements (torrential downpours, burning sunshine, etc.) If you opt to use a tent, you may want to tie weights or sandbags to the legs to prevent the wind from blowing it away. Also, a can of WD-40 may come in handy since metal frames rust sometimes making legs and braces hard to slide into position.
  • STACK BOOKS ON THE TABLES-Stack a few books on the table so passersby can read the spine of the book. Also, prop one book upright so patrons can see the cover from several feet away. If the weather is wet or humid, don’t take too many books out or the pages will swell and buckle.
  • BE NEAT-Keep your table nice, neat, and presentable. Clutter is distracting. No one wants to see crumpled candy wrappers and trash on the table top.
  • GIVE STUFF AWAY-One way to draw people into your booth is to give away inexpensive freebies. At the fair I attended, I gave buckeyes to dozens of people as they contemplated buying my book. I’d smile and say, “Put it in your pocket for good luck.” The buckeyes were great conversation starters. Be creative. What about a clear vase full of Tootsie Rolls? Or bookmarks? And as always, have business cards on the table for people to take home.
  • HAVE OTHER RELATED THINGS TO SELL-Have other things for sale, too. A friend of mine who is currently marketing a book about farming and relationships, also sells jars of yummy vegetables at her events.
  • POSITION YOUR TABLE CLOSE TO THE FLOW OF PEOPLE-You want to be as close to the people traffic as possible so you can make easy eye contact. If you place your table deep within your booth, a potential customer has to walk all the way in, which may deter people from stopping.
  • SET SMART PRICES-Don’t sell your book for an odd price requiring coin change. Make it easy on you and the buyers and round the price to the nearest dollar.
  • HAVE CASH AND YOUR SQUARE DEVICE-Have plenty of cash on hand. At the fair I attended recently, I sold copies of my book for $16, so I made sure that I had plenty of one dollar bills in my cash box. Also, make sure that your Square device (or other credit card processing device) is working and ready for the day. Pre-program the items you will be selling on your Square app so you don’t have to remember the prices during the transaction.
  • KNOW YOUR ELEVATOR PITCH-An elevator pitch is a thirty-second description of your book. Every author should have one, and every author should practice saying the pitch over and over again. If you partner with another author, make sure you know how to pitch his or her book, too.
  • PREPARE FOR CHIT CHAT-“So, are you from around here?” “I love your boots!” “Do you read nonfiction?” “Do you have keepsakes or heirlooms at home?” “You look familiar to me.” “I think the rain is over for a while. Have you seen the radar?” Also, if you find out a patron is involved in a particular school, library, club, or group, inquire about speaking to the group about your book. Seize the moment and ask, and don’t forget to get his or her business card or contact information.
  • DON’T HOUND PEOPLE-Not everyone reads, and not everyone wants to buy a book at a country fair or fall festival, so if they keep walking, let them walk away. Don’t call to them. Don’t badger them. Let them go.
  • WEAR COMFORTABLE, APPROPRIATE CLOTHING AND SHOES-Sorry, four-inch-heeled Manolo Blahnik shoes and skin-tight pencil skirts aren’t appropriate articles of clothing for a country fair or street festival. Think comfort. Consider jeans and a nice top. Wear comfortable shoes.
  • WEAR A NAME BADGE-A name tag will help people know who you are so they can call you by name. It will also reinforce your brand.
  • SMILE AND BE FRIENDLY-No one wants to buy a book from a grumpy author. Smile. Be friendly. Be inviting. Be helpful. Be respectful. Let people know you are approachable and you want to be there. And be excited about your book.
  • WRITE A THANK YOU NOTE-In today’s world, a simple thank you goes a long way. Sit down and write a thank you note to the event organizers and ask them to keep you in mind for other events.

Thousands of people ramble around and spend money at outdoor festivals, fairs, and events when the weather is nice. Be ready to pitch them your book. Happy book selling!

Freelance writer Amber Lanier Nagle has published hundreds of articles in national and regional magazines.

She is the brainchild behind Project Keepsake, a published collection of nonfiction stories about the origins and histories of keepsakes-a pocket knife, a cake pan, a quilt, a milking stool, etc. She says, “Everyone has a keepsake, and every keepsake has a story to tell.”

She’s also published two eBooks and facilitates writing workshops.

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Core Strength – The Key to Athletic Training

Pilates classes are taught with inspirational music giving the session an intentional workout and it’s invigorating dynamic Pilates manly flow. What is the one common denominator among individuals at the top of their training game? What is the one essential element that each person, no matter if they are a top athlete or someone who is simply training to become and stay more fit, that they work on consistently? What is that one big component of training which all other training is built? That one thing – is strengthening your core. Arguably, core strength is the most important ingredient in your athletic training regimen. Skipping over this portion on your way to other types of sports performance training is short-changing your efforts. Each person wants to maximize their potential and core strength training is where you need to focus your efforts.

Your core is the basis for all of your everyday movements. Whether you are walking to the mailbox, carrying laundry or tossing a football in the backyard, you are using your core. It is a building block. Look at from an architectural standpoint. Every structure has to have a solid foundation on which something beautiful is built. That is the same here. Your core is the foundation of all the rest of your fitness training program and the basis on which your athletically trained body is built.

Why is this such a big deal? It’s crucial because you use your body as a whole in any athletic movement you are doing. The core is the central portion of that movement. The strength or weakness of the core can dictate how well you do with those movements. Whether you are on the court, the ice, or field of some sort, the relative strength of your core can play a large role in how well you can perform. Consider this, as well, that many of your movements athletically are not done in a perfectly set and ready position. More often than not, you are reacting, so you may be jumping, diving, or performing an action unbalanced. Again, the efficiency that you can perform these actions depends very heavily on your core strength.

I know the general consensus is to sit in the weight room and perform your routines regularly. That’s all well and good, but you need to work in some routines that will help in this area, as well. Not only will you see results, but you will work in some variety in your workouts.

Concentrating on working on this area of your body is not just for athletes either. If you are a “weekend warrior”, on the basketball court, biking, beach volleyball court or simply want to add to your overall fitness program, it is essential that you including core strengthening drills.

OK, so what types of things can you be doing? Well, I would start with an ancient, yet sometimes overlooked area – yoga. When we think of athletic training and stepping up a fitness program, we think of all kinds of stuff – weight room, kettle bell training, swimming and running. What usually falls way down the list, if it’s thought of at all here, is yoga. Sometimes, it gets stereotyped as being only for those who want a low impact, overall conditioning type program. It is not seen as an essential, at times, for individuals who are a little more serious about their program. The overwhelming reason which makes yoga such a great program is that it can be use for anyone at any point in their fitness program – Those just starting out, as well as those who are into a high degree of training.

I’m a huge Chicago Cubs baseball fan (yes, depressing I know….but hey ‘wait until next year’.). I remember when they had a player they acquired in a trade who had ankle surgery in the off-season. For some of you baseball historians, that player was Bill Buckner (before he played for the Red Sox). Part of Buckner’s rehab program was ballet. Ballet?! Yes, ballet – to try and help strengthen his ankle. What the heck does ballet have to do with this discussion of yoga, dude? Well, my point is that he looked at a non-traditional method to get him back on the field. This was done not to simply get him back on the field but back on the field playing well. He had a nice little run with his time in a Cub uniform. He got to the point where he even stole a few bases each year. That’s what I am trying to say with yoga, too. Don’t just dismiss it as something your grandparents have gotten into, or it’s primarily for females, blah, blah, blah.

When we talk about core strengthening programs, right at the top of the list sits yoga. It is a fantastic way to use cross training and is used by more and more top athletes. So, if top athletes are doing it as part of their program why aren’t you?

Yoga can help in so many other areas, as well – increase mental focus, help with anxiety, relaxation, flexibility, perfecting breathing techniques (this helps immensely in sports and getting the most out of your other workout routines), range of motion, balance, helps prevent injuries.

Develop a regular yoga practice. Incorporate this with your other training efforts. Do not do this as an afterthought. “I’ll get to it at the end of the week after I get my running miles in.” Like the rest of your efforts you need to have this as part of your overall weekly routine.

A huge advantage to using yoga is on the mental side. There are a plethora of benefits mentally by practicing on a regular schedule. Mental focus, concentration and being relaxed (reducing anxiety) are three primary outcomes. All of these abilities play a large part in getting the most out of your physical ability and ability to react to situations in a competitive situation. In addition, if the increased focus and concentration can help outside of the fitness world. These abilities can carry over into your professional and academic life, as well.

Core strength is what you are striving for with a yoga routine but you get so much more out of the programs, as well.

Core strengthening; do not overlook this area when developing your athletic training program. It works for the novice all the way to the advanced athlete. Use it to your advantage.

Get your training off to a fast start! Grab your free “Jump Start Your Training” guide at [http://www.athletictrainingnow.com]

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Check Out Charities – 5 Tips for Choosing a Worthwhile Charity and Getting Involved

Donate now to help treat fistula patients and transform the lives of women in need. The call to make a positive difference in the larger world around us is heard by millions of people every day. Most of us just put it off because we are understandably busy with our day-to-day lives of surviving and thriving: families, incomes and personal pursuits need to be sustained and nurtured. Still, around the country and around the world, more of us are increasingly answering that call to contribute and make a difference. Once you are ready to answer that call, what is the next step?

There are so many ways to give of ourselves, our money and our time. We can volunteer for a local charity or send money overseas to the needy in faraway lands. When one’s heart is in the right place, any act of giving is a worthwhile pursuit. Still, with all of the options available to us, it makes sense that we think carefully about the form our giving will take.

If you are ready to heed the call to make a difference, here are 5 tips that I offer you as guidance in choosing a worthwhile charity and getting involved:

Tip #1: Look inside and ask yourself which issues move you most:

The act of giving is such a personal affair. There is so much need in the world: at least you will not be short on choices about where and how to give. In order to narrow the field of options, I recommend that you start by getting in touch with yourself and asking what moves you most. Is it wayward pets? Starving people? The homeless? The environment? Widespread or rare diseases? While you might want to make a positive difference in many different areas, chances are your time and budget are not limitless. As a short exercise, try filling in the blank of the following sentence, “I would be particularly grateful if I could reduce the suffering of X in the world.” Now, whatever X is for you might be a good place to start in your search for an issue to support.

Tip #2: Decide whether you want to donate your time, your money or your stuff:

Just as there are many issues and causes to support in the world, there are also many ways to make things better. In general, these boil down to three main ways to give: your time, your money, or your stuff (i.e., assets and goods). There are advantages to giving away each of these. For example, giving of your time can be a great way to feel more personally involved with your cause, and it is also ideal if you have a particularly limited budget. On the other hand, donating your money or assets can go toward the purchase of food, vaccines, services or other items that you likely cannot personally fulfill merely by donating your time. Also, giving money or assets can in some cases be written off for tax purposes (note: be sure consult with your accountant about how this works and whether your items are eligible).

Tip #3: Make sure the charity is reputable:

Once you have decided upon an issue or cause you want to support and how you plan to give of yourself, it is time to consider candidate charities. The main rule here is to find one that is reputable and that has been evaluated by a regional or national charity review organization. Find each charity’s Web site and thoroughly examine its contents, including news items & press releases, the About Us area, and any testimonials that appear on the site. It can also be helpful to ask a charity representative if you may speak with any of its current volunteers and or donors so that you can find out about their experience working with the charity. Finally, ask yourself if their model of giving makes sense to you: do you understand just what it is they do? Be sure you understand exactly how the charity operates and exactly how it adds value to the community it serves.

Tip #4: If you plan to donate your time, find a charity that is in your area:

If you have decided that at least part of your planned act of giving will involve the giving of your time, it makes sense that you would want to find a charity that has a significant presence in your area. National and international charities often have local branches in most populated regions of the country. Of course, regional and local charities are particularly ideal if you want to ensure that they can provide regular and frequent opportunities for you to participate.

Tip #5: Try volunteering for a day to get a feel for whether there is a fit:

Before joining a charity, try volunteering your time for a day to get a sense for the charity and how it operates. Every organization attracts different types of people and each has its own “vibe” or feel. If you plan to give significantly of your money or time to a charity, spending some time with its active members can be a great way to sense whether there may be a fit for you there. If you do so and you do not perceive a fit, keep trying elsewhere: the world needs people like you who are willing to pitch in and help and there are certainly many other charities out there that would love for you to give them a try.

The act of giving selflessly to others is one of the greatest gifts we can give others – and ourselves. When you decide to answer the call to help the world around you, spend a bit of quality time being introspective about your needs and values. Then, spend some time researching the types of causes, ways of giving and specific charities that are best in alignment with your values, interests and life situation. It is my hope that these 5 tips will help you get a bit closer to your goal of giving of yourself in a way that is most beneficial to others and most satisfying to yourself.

Visit to find out how to get involved directly or make a donation to Mobile Loaves and Fishes’ innovative “Habitat on Wheels” program that provides affordable and sustainable travel trailers to otherwise-homeless tenants.

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Wedding Reception Food to Suit All Budgets

Your wedding day is undoubtedly the biggest party you will ever throw but it is not complete without bbq catering Sydney. You will probably never again have the opportunity to have all of your friends and family in the same place and serve you dinner. This is cause for the biggest celebration of your life and therefore you want to really enjoy every second of it. You want to create an event that people will remember for years to come and one that will encompass your wildest dreams. Your wedding day is the one time to really get creative and make an event that makes a statement and one which expresses who you are as a couple. The food is a very big part of a wedding and therefore many couples spend some significant money here. So how much should you plan on spending? What sort of food could you consider for the big day? Here we look at some of the basics to make this aspect of your wedding planning easier.

Costs for One Big Meal

As a general rule of thumb, the cost for the reception venue usually costs about half of your overall wedding budget. That should include not only any possible rental costs, serving fees, open bar, but also your food. If you go with a hall or some sort of reception venue that has one set price, then you are in luck as it all comes as a package deal. Some venues will allow you to break down the costs so you can see exactly what you are getting for the amount paid-this can be especially helpful if you plan on having anybody help with certain costs. For the most part though, plan on spending about half of your overall budget on the reception venue which would include the food costs.

Remember that you can go higher or lower in your budget depending on your specifications and desires. If for example you absolutely must have a plated dinner with two exquisite entree options, then you will certainly pay a premium for it. If you want to throw in dessert or even an appetizer table, those are all extras. If however you are a bit more flexible about the food choices themselves or have a less expensive taste when it comes to the add-ons, then you can really save a bundle on the food costs. You can usually get a fixed rate on a per plate basis so that you can plan according to the number of guests you intend on having at your wedding.

Food Options

There are so many different and rather creative ways that you can handle the fun task of feeding your guests. You can work with your specific venue or even caterer on unique options or go with a package deal with all the fixings. The choice is up to you as this is an area that most venues can be quite flexible. If you have a theme or want to pay homage to a certain culture for either you or your beloved, then this is an excellent way to do so. Have a big family style Italian meal if you want to honor this part of your background. If you are having a beach wedding, then go for appropriate foods such as light appetizers and cocktails and seafood. This is a great way to get creative and make for some delicious and memorable options.

There are several different options when it comes to laying out the meal itself, which include:

o Plated Meal: This includes 1-2 entrees on one plate for each guest with the appropriate side dishes. This usually starts off with a salad and ends with a dessert but the level of detail and the money spent all depends on you. You can dream up everything from a simple chicken dinner to filet mignon and lobster to really wow guests.

o Buffet: This is your typical way that weddings used to serve guests and it’s functional and allows you many different options. Some venues specialize in buffets and others frown on them, so take the time to find out what you’re working with. You can usually serve up a few different entree options, plenty of side dishes, and great salads so there is something sure to please everyone.

o Family Style: In this way of feeding your guests waiters serve up huge platters of all of the food choices that are passed around the table. This is very typical at Italian weddings and usually encompasses a whole lot of food.

o Cocktail Reception: Some couples would much rather serve up heavy appetizers with some excellent cocktails to keep guests happy. However just be sure that you serve plenty of options and appetizers that are sure to be filling for even the bigger appetite.

You really can’t go wrong when it comes to feeding your guests; it’s really all up to you and your taste. Have fun with this aspect of your wedding planning and know that whatever you serve up will be delicious and hopefully very memorable.

Looking for more information about planning your wedding? Gail recommends the following site for all your wedding planning needs:

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The Self-Hypnosis Trip To The Rubbish Dump

The actual methods of rubbish removal Northern Beaches Sydney vary from place to place. Here in Bournemouth on the south coast of the UK where I live, if you want to use local refuse facilities, then you have to drive all your rubbish or waste up there and show them your council tax bill or some other evidence that you are a tax payer in the region and thus allowed to be there.

Recently, it was decided that our lawnmower had to be taken there and a new one was to be purchased. The old one had outlived it’s expected time on this planet and sheer laziness on my part had meant that the grass cuttings collection box did not stay on unless I pressed my foot against it, it had black tape holding the handles in place and it was an eyesore… I mean *sighs dramatically and disingenuously* what must the neighbours have thought?

As I dropped the orange flymo from the late 90s off at the electricals section of the tip, I laughed out loud at the group of people who then eyed it up and down until one man decided to carry it off and load it on his truck… I told him that it did not work and needed to be put out to pasture, but he insisted he could get some life out of it… Aahh, I like to think of that old lawnmower, running free in the countryside somewhere enjoying its final days having seen the screwdriver of a strange man who hangs around the local dump looking for tat to whisk away…

*daydreams happily for a few moments, gaze fixed on a distant point*

I got rid of a load of other stuff at the time too. It leaves me with a real sense of well-being. Like feeling cleansed. I feel that way after a spring clean. Likewise, I love it when clothes and bedding have just been washed and they feel all fresh and clean – free of any stuff that it had collected from the wear and rigours of life. I don’t start doing that thing that they do on the TV commercials where they lift up the sheets and try to gaily snort them into their nostrils because they are so fresh and lovely.

Please don’t get me wrong, I don’t behave that way, I just like the sensation and the feel of clean things.

It is nice when our heads feel cleansed, clean and free of clutter and rubbish too, isn’t it? So with that tenuous link in place, lets move on to matters at hand today then…

Some of you have some rubbish in your heads apparently. I have had emails and requests for some kind of process and technique that allows us to dispense of our rubbish and leave us feeling better.

Our own personal rubbish, for the purpose of this process, may include stress, it may be non-useful worries, it may frustrations or unhelpful tension, or even unnecessary fears.

This process is going to show you how to have a clear out of the mind, and wash the laundry of the brain, let me show you how:

Step One: Think about what it is that you need to let go of. This could be stress, tension, anxieties or something that is affecting you detrimentally to hold on to.

As unusual as this may sound, imagine that this thing you wish to let go of is like dirt and is ingrained in items of laundry. All will become clear as we progress. With that concept in mind, move on to the next step.

Step Two: Go into hypnosis. You can do so by any means you desire or know of. Take yourself into self-hypnosis. Use any good relaxation or meditative process you know of as an alternative, get focused in on the moment, use breathing and imagination to relax and get focused and allow your mind to be receptive and open.

Once you have done this, move on to the next step.

Step Three: Find yourself in a bathroom of your own design. Make it a special bathroom of some kind. Become aware of the colours, the sounds, notice what is in this place and most importantly look at the bath.

Look at how big the bath is, where the plug hole is positioned, notice the size and shape of the taps, and what the bath is made of, the colour of it, the texture of it, how it feels to touch it.

Get the bath really vivid in your mind in as much detail as you can.

Now fill the bath with water. Notice the steam coming from the hot water as it fills and pours into the bath, notice the sound of the water pouring and really engage in this process. Use this part of the session to deepen your experience of hypnosis. That is, watch the water pouring and go deeper inside your mind, tell yourself that the water helps take you deeper inside your mind as it pours wonderfully and enjoyable before you.

Once you have filled the bath with hot water, move on to the next step.

Step Four: OK, now comes the important part and the moderately bizarre part.

Find a way to open a trap door on the top of your head. Imagine it in whatever way works best for you.

Then tip your head above the bath and dump all the dirty laundry you have in there into the bath. Notice items of clothing and/or sheets that all look filthy, stained, and soiled. Empty all those stressors, worries, frustrations into the bath. The dirt and grime represents all that you want to let go of.

As you look at it all there in the bath, notice that the water froths slightly and starts to become dirtier. Notice the water starting to actively work on the items in the bathtub and move and roll around in a therapeutic rhythmic manner. Watch as the water becomes blacker and darker and blacker…

Take plenty of time to watch the items rolling around in the active water, as it turns darker and blacker.

When the water gets so black that you can no longer see any of the items within the water, then move on to the next step.

Step Five: Now you pull the plug on the bath. Pull the plug with some determination and energy, then take a couple of nice deep breaths as you watch all that black water draining away into nothingness, draining away for good.

Tell yourself that you are letting go of what you no longer needs. The bath also seems to be sucking the black liquid out of the bath and as it does, every last drop of liquid and fluid within the bath disappears. You notice that every last tiniest drop disappears, so much so that the garments and items left in the bath are completely dry.

Look at the items remaining in the bath now. Notice how they are now brightly coloured and clean – notice the whiteness is back in some of them, notice the true colours.

Then start to place them back in the trap door of your head, noticing the smell and feel of clean, fresh, delightful items. As they arrive in the head, notice how much lighter your head feels.

Take some time to experience your head feeling lighter and more comfortable and at ease. What a joy to behold.

Spend a few moments, just resting and relaxing in hypnosis as you let that lightness begin to spread through your body. Once you feel it throughout your body and have relaxed and spread the feeling throughout you, then move on to the final step.

Step Six: Now tell yourself that the lightness stays with you once you have finished with this process and then wiggle your toes and fingers, stretch your arms, take a deep, deep breath and open your eyes and go about your day feeling lighter, cleansed and at ease.

Lovely process this is, practice it and practice letting go of what you no longer need in this way, it’ll serve you incredibly well.

… And at least I took you to a lovely bathroom and not a smelly refuse collection centre of some kind, eh?

Adam Eason is a best selling author, hypnotherapist and trainer. Please visit his website for for your free, instantly downloadable, mind-blowing hypnosis session to use in the comfort of your own home, and get many more resources, articles, audios from the world of hypnosis and self-hypnosis. http://www.adam-eason.com

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