Personal Fitness – Six Things You Will not Know About Stretching For Fitness Until You Read This

If you research the subject of stretching thoroughly, one thing becomes glaringly obvious. There are conflicting views as to what is or is not true, what you should or should not do and how you should or should not do it.

Basically the latest research does not support all of the information that many fitness 'gurus' have been handing down for years. So what does the latest research say? I'm glad you asked!

1. Stretching is goal specific. Meaning the way you'll stretch as part of your cardiovascular or resistance routine will not be the same as the way you'll stretch for improving your range of motion.

2. Stretching after exercise does not prevent post-exercise muscle soreness. There is also little or no support for the theory that stretching immediately before exercise can prevent either overuse or acute sports injuries.

3. Dynamic or Ballistic Stretching is heading the way of the dinosaur. The forceful, jerky movements have been known to cause micro tears in the muscle fibers. Bouncing and pulling your muscles with force is one way way ticket to soreness, injury and joint pain.

4. Static stretching is one of the safest ways to stretch. After a proper warm-up, assume a maximum stretch position for each muscle and hold for 30 seconds. Shorter durations do not produce desired results and longer durations do not significantly increase benefits.

5. PNF Stretching is a technique which involves a combination of alternating static stretches with isometric muscle contracting. It was first used by physical therapists for injury prevention and rehabilitation. Proprioceptive Neuromuscular Facilitation (PNF) is considered the fastest way to improve range of motion.

6. Visualize while stretching each muscle group. You've got to be 'plugged in' mentally to get the best result. Take this quiet stretch time to improve your body awareness. Focus on what you're doing. Even in a recession, I do not think you're too poor to pay attention.

Setup Web Hosting – Get Connected

When you are ready to setup web hosting for your website, there are many different options to choose from. In order for you to get your website live to the internet, you have to point your website files to your host. This is called FTP or File Transfer Protocol. Websites can have large files and FTP is a way to upload your website files to your host.

When you setup your host all you are doing is renting web space and bandwidth from a company. In return your upload files and your website is live to the internet. Depending on the kind of website you have your hosting plan will vary. I have listed some key terms when purchasing a web hosting plan to look out for.

  • Bandwidth (your traffic funnel)
  • Storage (depending on the size of your website)
  • Up time (this is when you server is up)
  • How many e-mail accounts (depending on your number of employees).

What ever you do stay away from the free hosts, if you care about your customers and business. I know free sounds good, but when we are talking about your host it is not. I will list some downfalls when choosing a free web host.

  • Unreliable (here today gone tomorrow with your website).
  • No real domain (you use a sub domain of their domain name such as your-name.their-domain.com). You can not build a customer base with that name.
  • They have the right to cancel you at anytime for any reason (your return customers have no website to return to).
  • Pop ups all the time on your website not even relevant to your content.

Web hosting is affordable with plans that start out about $ 3.99 a month for a basic plan which is plenty for a simple website. I hope this article has helped you in some way, so when you decide to get your website live to the internet you will be one step ahead.

Shopping Online for Restaurant Furniture

Shopping for restaurant furniture does not have to be difficult, annoying or tedious, unless of course you want it to be! If you want excuses for not upgrading, remodeling, or opening your own business, you will not want to shop online to find everything you could ever need.

Whether people are willing to admit it or not, the World Wide Web has made the world a much smaller place, especially when it comes to shopping. The once dreaded tasks of flipping through catalogs, making countless phone calls and driving across town (and even across the state) in search of a specific item has been conveniently replaced with a click of the mouse, a computer screen and an Internet connection. Not only does this save time and fuel, it saves you and your business money!

There are, however, a few things you will want to consider before you purchase anything, including restaurant furniture, online. First and foremost, you'll want a secure site that enables you to put in your payment information (credit card numbers, etc.) without the worry of unauthorized individuals being able to access this personal information. The easiest way to check for site security is to look for the secure logo, like Verisign or Geotrust. Your personal payment information is safe with them!

The second item on our list is variety. You'll want to have choices to make your establishment truly your own, reflecting you, your personality and your ideas along the way. Retro, contemporary, art deco, or classic- you'll want to pick your style and work from there, always being open to new ideas and possible adjustments, prioritizing as you go in order to accommodate your primary needs. The ideal furniture provider will have an optimum selection to allow you to create your establishment's environment the way you want it to be.

Do not forget about shipping! Reasonable shipping rates and online tools to help you to calculate shipping costs, plus the all-important time frame for which you will receive your newly purchased items, will take the guesswork out of the shopping experience. This will enable you to keep your budget intact (and your sanity, too!)

The most important aspect of any business, whether you're in the business of serving food or selling the seats for the customers to sit on, is customer service. You'll definitely agree that you want to receive both the excellent service that many small companies are known for, but the wide selection of products which a larger company can obviously provide. There are a few online stores that offer the best of both worlds, so shop around!

Photography For Beginners – Make Your Subject Really Stand Out

Great photography subjects are all around us. You do not have to go far to find interesting people, flowers, or wildlife. The real test is to use your skills to create a photo with genuine impact.

How do you make your subject really stand out in a photograph? It is tempting, but quite wrong, to blame the camera when your photo does not work out the way you want. You need to know right now that a more expensive camera will not automatically make you a better photographer. In truth, the techniques in this article will work for almost any camera. All you need are manual aperture and shutter speed settings, and a decent zoom lens.

Here are a few simple tips for adding impact to your subject.

Tip # 1. Highlight A Brightly Lit Subject Against A Dark Background. If you are shooting a subject in full sunlight, with a shady background, the subject is always going to stand out. This is a simple principle to understand, but it is a little easier said than done.

When your photograph has two very different levels of light, the lightmeter in your camera can be confused. It may expose for the dark background, causing your subject to be overexposed. The trick is to expose for the subject.

You can not do this on automatic. What you need to do is switch your camera to manual, and adjust the aperture and / or shutter speed settings until the photo is underexposed by one or two stops (depending on the lightmeter). When you get the balance right, you should have a dark background and a perfectly exposed subject.

Tip # 2. Use A Small Depth Of Field To Blur The Background. You have seen plenty of photos where the subject is sharp and clear, but the rest of the picture is completely out of focus. You will find this an easy way to add impact to the subject, and a three-dimensional effect to your whole photo.

To achieve this, you use a combination of a large lens and a wide aperture. First, zoom in on the subject with your largest magnification. This will naturally reduce the depth of field. Then adjust the aperture to its widest setting. A wide aperture will reduce the depth of field even further.

The closer you are to the subject the more pronounced the effect becomes.

Tip # 3. Use A Wide Angle Lens To Exaggerate Perspective. This technique is almost the opposite of Tip # 2. A wide angle lens makes everything in your photo appear much smaller, so objects in the distance seem much further away than they really are. Meanwhile, you can stand very close to a subject in the foreground (a person, animal etc) and still fit it in the frame.

As a result, your close-up subject will appear to tower over a background in which everything else looks very small and distant. Although the surroundings will be mostly in focus (the wide angle lens has a much larger depth of field), they will seem reliably small and insignificant, making your subject seem larger and more dominant by comparison.

So there you have three fairly simple ways to add impact to the subject in your photos. Because my background is in nature, I usually think in terms of wildlife, but you can probably think of many subjects that will benefit from these techniques.

The great thing is, you do not need a professional camera to try these ideas out. As I said earlier, if you have a zoom lens, and manual control of your aperture and shutter speed, you can add impact to your photos with just a little practice.

Even better, in the age of digital photography, practice costs nothing … so get out there and start snapping!