Knee Arthritis|Knock Knees|Virtual Knee Surgery

Vitamin D is essential for the proper formation of the skeleton. It is vital for bone growth and renewal as it helps our bodies absorb and retain calcium and phosphorus. Vitamin D is also required for nerve and muscle activity and can help combat chronic inflammation. Research is also determining that vitamin D may help keep cancer cells from growing and dividing.

If we have too little of this valuable nutrient, our bones are not able to mineralize properly. This can lead to a condition called rickets in children, which is characterized by bowed legs, knock-knees, swollen joints, and malformed skeletons. In adults, vitamin D deficiency leads to osteomalacia, a condition in which there is inadequate mineralization of the bone. Deficiency may also result in osteoporosis due to decreased calcum abosrption, and vitamin D deficiency has also been associated with muscle weakness.

Vitamin D is produced naturally in our body by exposure to the sun's ultraviolet rays, and is also available in certain foods as well as supplements. Vitamin D is often referred to as the "sunshine vitamin" because we can make vitamin D out of a cholesterol compound that is naturally present in the skin when our skin is exposed to ultraviolet light from the sun. However, if we are not receiving the sunlight we need to manufacture vitamin D, we need to consume vitamin D fortified foods or take a vitamin D supplement.

Vitamin D production in our skin is greatly affected by the seasons and by the latitude at which we live. Here in Canada, we experience "vitamin D winter" between October and March because of the lack of sunshine and our ability to stay outdoors in the cold weather. " Vitamin D winter" is also extended for those who live closer to the poles.

Although our bodies do have the ability to store vitamin D to a certain extent, it is wise to supplement in addition to the sun exposure we are able to obtain during the winter. In North America, on average, light skinned people need about ten to fifteen minutes of sun daily on our face and hands while darker skinned people need more, as vitamin D synthesis is poorer in dark skin. It is also important that we take care not to overexpose ourselves, which may increase the risk of skin cancer.

We know the best way to obtain vitamin D is from exposure to sunlight, but when we aren't getting the sun we need to manufacture vitamin D there are a few foods that can help increase vitamin D intake, and there are also vitamin D supplements. Fortified dairy products, fortified orange juice, and fortified soy-milk are good sources of vitamin D. Margarine, eggs, chicken livers, salmon, sardines, herring, fish oils (halibut and cod-liver oils), and mushrooms all contain small amounts. Because dietary intake may not always provide enough vitamin D that our body requires, supplementation is necessary to obtain adequate levels.

Vitamin D isn't only for adults either. Babies right trough teenagers need this important and essential nutrient also. As a matter of fact the American Journal of Clinical Nutrition released a study last January that found "low blood levels of vitamin D during pregnancy may result in less muscle and higher insulin resistance in children". Even breast-fed babies and toddlers should receive the recommended dose of vitamin D drops daily.

You can visit the Health Canada website at: http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php for a complete list of the updated Dietary Reference Intakes for both vitamin D and calcium as well as other related information.

As of July 2010, Osteoporosis Canada's new guidelines recommend: "daily supplements of 400 to 1000 IU (international units) for adults under age 50 without osteoporosis or conditions affecting vitamin D absorption. For adults over 50, supplements of between 800 and 2000 IU are recommended. For people who need added supplementation to reach optimal vitamin D levels, doses up to the current "tolerable upper intake level" (2000 IU) are safely taken without medical supervision. Doses above that require medical supervision. A daily supplement of 800 IU should be regarded as a minimum dose for all adults with osteoporosis."

There are two forms of vitamin D. Vitamin D2 (ergocalciferol, generally made from yeast) and vitamin D3 (cholecalciferol, manufactured from the skin of sheep, cows, and pigs, and from sheep's wool). Vitamin D3 is the kind our body produces as a result of sun exposure. Although there is ongoing controversy among vitamin D experts about the safety and effectiveness of supplementing with vitamin D2 as opposed to vitamin D3, the basic difference between the two forms has to do with how they are manufactured and the costs associated with manufacturing. On the other hand, researchers have found vitamin D2 to be less effective as vitamin D3, so it makes sense for those who prefer to use the form of vitamin D that is not of animal origin, to increase their intakes of vitamin D2 accordingly.

Vitamin D has many health benefits and there is a vast amount of scientific evidence to prove it. Although it is most famous for its role (along with calcium) in maintaining strong, healthy bones, it is becoming increasingly clear that vitamin D provides many additional health benefits. Simply said, vitamin D is important to your health.

Tier 1

1. LaDainian Tomlinson(Chargers)

-the biggest sure thing in all of fantasy football, Tomlinson put together arguably the greatest single-season performance in NFL history last season. An astounding 31 total TD's virtually guaranteed victory for anyone who got lucky enough to draft him last season(editor's note: I drafted Tomlinson third overall in my draft last season after Alexander and Johnson....needless to say I won my league easily). Of course counting on Tomlinson to duplicate those numbers is like saying you will win the Lotto twice....it just wont happen. However at a young 28, LT has a few big years left in him and another 25 TD's sounds about right. If you don't have the top pick in your draft, you can forget about selecting him. Either that or you have an absolute moron in your league that passes on him.

2. Steven Jackson(Rams)-RISING

-some will be surprised I have him ranked over Larry Johnson but here is all you need to know: Jackson caught 90 passes to Johnson's 41. Though Larry may be the better runner, Jackson is the better overall player. If you are in a points/reception league, then Jackson is even more of a sure thing over Johnson. Although the additions of Drew Bennett and Randy McMichael will surely steal some of Steven's catches, look for another top statistical season from this fourth-year back. Depending on your league, you may be able to snag him as late as the fifth pick. Don't hesitate if he is there.

3. Larry Johnson(Chiefs)

-back-to-back season's of heavy workloads, along with the threat of a possible holdout has knocked Johnson from the top spot in the fantasy rankings. Although I don't believe the heavy toll on his body will make him hit a wall, I do believe that the weakening of the Kansas City O-Line will negatively impact his numbers. 15 TD's is still possible but I think Johnson takes a step back this year. Don't however downgrade him so much that you let him slip by you. Unless Steven Jackson, LT, or even Frank Gore are available, then you must take Johnson. Just don't expect 2005 numbers ever again.

4. Frank Gore(49ers)

-strongly considered ranking him over Johnson but there is always a risk of injury with Gore who has had both of his knees surgically repaired. When healthy however, he is an absolute beast who can run and catch with the best of them. Gore is playing on an improved 'Niners team and will almost surely surpass his total of 9 TD's. He probably won't surpass his 1,600-plus rushing total due to the additions on offense but his overall production will make him a better producer than he was last season. Could be in line for an MVP-type season. An almost sure-thing.

Tier 2

5. Shaun Alexander(Seahawks)-FALLING

-a broken left foot derailed Alexander on the heels of his record-breaking 2005 season. His 7 total TD's was only a third of the 28 he scored in that incredible year. Shaun is somewhat of a question mark due to the injury and the fact he is 30 years old which typically is the age many RB's begin to decline. I do believe he has one more good year left in him but don't expect anything close to the 28 TD's he put up in 2005. One of fantasy's great TD scorers however, Alexander should still put up around 15 tallies this year. One caveat here is that if you are in a points/reception league, then you may want to snare Brian Westbrook instead due to the fact Alexander has never shown much as a receiver. Risk here but more than likely he will be decent.

6. Brian Westbrook(Eagles)

-in a points/reception league, Westbrook is definitely more of an asset than 7th ranked Addai. However in non-points/reception league's, the reverse is true. Westbrook is the best receiver in the RB group and is a terrific dual threat. Many grow frustrated with the fact he always seems to be questionable each week but if you can stomach the injury risk, than Westbrook is your guy. Has really stepped up his game and could still be improving. Without the injury risk, he is a top five back. Draft him and hope for the best.

7. Joseph Addai(Colts)-RISING

-Addai's coming out party went as smooth as could be last season as the Indianapolis front office didn't hesitate in labeling Addai the starter once the off-season began. With Dominic Rhodes' departure to Oakland, Addai will grab the lion's share of carries. Questions about whether he can handle the pounding of a full load will knock his stock down a bit but be the smart player and aim for him over more known commodities such as Rudi Johnson and Willie Parker. A good receiver out of the backfield, Addai will help in points/reception leagues. A riser who could break down the door to the top five fraternity. The sky is the limit with this guy.

8. Laurence Maroney(Patriots)

-another RB in the mold of Joseph Addai, Maroney has been granted the full-time gig in powerhouse NE. Maroney showed flashes of brilliance during his rookie season but seemed to, wear down as the season went on. Like Addai, there are questions whether Maroney can handle a full workload. He is more of an injury risk than his Indy counterpart but the sky is also the limit for him. NE loves to run the ball and if Coach/Yoda Bill Belichick believes he can handle the full time job, than who are we to argue. Draft with confidence.

9. Rudi Johnson(Bengals)

-Mr. Consistency turned in another solid but unspectacular season in 2006, posting over 1,300 rushing yards with 12 TD's which nearly matched his output from 2005. So with Johnson you pretty much know what you're going to get. Another positive is Johnson's durability as he pretty much has been injury -free since becoming the full-time starter back in 2004. Now for the negatives. Rudi is not a pass catcher by any means and thus is a liability in points/reception leagues. Also the drafting of rookie Kenny Irons signals that a possible sharing of the workload may be in order. It was no secret head coach Marvin Lewis craved more of a HR threat out of the running game and even though Johnson hasn't done anything to lose the lion's share of the carries, this development could hurt his value. Pass if you're in a points/reception league unless he fall far.

10. Willie Parker(Steelers)

-this may seem like an extremely low ranking for Parker after the monstrous season he had in 2006 when he tallied 13 TD's while rushing for an insane 1,494 yards. However new coach Mike Tomlin has let it be known that he plans to find a goal-line back in the mold of Jerome Bettis. While Parker proved last season he could score from in close, it seems the Pittsburgh front office feels better with a bigger back running the ball in. It is entirely possible this plan will be scrapped by the time the season begins so monitor this situation closely. If he does get the goal-line work then bump him up in your rankings ahead of Johnson. Tread carefully here however. I am not a fan and plan on passing on Parker in all scenarios due to the questions marks he carries going into the season.

Tier 3

11. Clinton Portis(Redskins)-FALLING

-it was a disappointing year for Portis due to injuries and inconsistency. The man with the million costumes ran for a career-low 523 yards with 7 TD's. After backup Ladell Betts literally took the ball and ran in his absence, there was some talk about a possible platoon coming into this year. That however has been shot down by coach Joe Gibbs and so if healthy Portis will get most of the carries. Still young at 26, with excellent vision and quickness, Portis could have a comeback season. However the injury risk is always there and if he does in fact struggle, the 'Skins have a more than reliable backup to replace him. Stay away from this situation.

12. Travis Henry(Broncos)-RISING

-after seemingly becoming a forgotten man in the gridiron world after his departure from Buffalo, Henry thrust himself back on the fantasy radar with a decent year in 2006 with Tennessee. Given the starting job four games into the year, Henry showed he still has the ability of a number one NFL runner. The fact he now is in the Land Of The Excelling RB's(AKA Denver) adds even more appeal to his prospects. While he doesn't catch the ball much, Henry should have a good to possibly great year in Mile High. Target him as a sleeper and don't hesitate to grab him earlier than your buddies project him. They might laugh at you at the draft but you will get the last laugh when you take their money.

13. Reggie Bush(Saints)

-in another year or so when Deuce McAllister has moved on, Bush will see his value soar. However the fact that he is still in a time-share with Deuce hurts his value. If you are in a points/reception league, then Bush's value is much better and those who play in that type of setup should not hesitate to make him your number two RB. Those in the traditional setups should try and look elsewhere for a second back. Its not that Bush is not talented or that he won't put up good numbers. It's just that his RB numbers(rushing TD's and yardage) won't be up to par with what you need to get out of your second back.

14. Ronnie Brown(Dolphins)

-ever since he was drafted into the league, I have been a big fan of Ronnie Brown. Blessed with great hands(alert: points/reception leagues) and tough running ability, Brown has it all. However injuries and a somewhat lackadaisical approach to practice have conspired to prevent him from reaching his full potential. The fact he came into off-season workouts overweight further solidifies this problem. Despite this, I believe Brown will have a decent year in Miami and will be a more than adequate second RB for your club. He even has the chance to out-produce his projected numbers if he stays healthy. Could be sitting on a great year if he puts all the distractions aside. Draft him based on his upside.

15. Willis McGahee(Ravens)-RISING

-after struggling mightily in Buffalo last season, McGahee got the trade he was seeking and he couldn't have landed in a better place outside of Denver. Baltimore's offense over the years has centered on the run with Jamal Lewis serving as the bulldozer for 7 productive years until being released this off-season. In steps McGahee and his cutback ability. Despite only running for 990 yards and a paltry 6 TD's last season, McGahee has the goods to be a smashing success for the Ravens. Look for him to easily exceed last year's totals and to rake in 10-12 TD's along the way. Draft with confidence as your number 2.

16. Edgerrin James(Cardinals)

-Edge had a year to forget last season as arguably the league's worst offensive line opened up very little daylight for him to run through. A model of consistency in Indy, James had to deal with failure for the first time in his career. 1,159 yards and 6 TD's just won't cut it both for you and for James himself. However the drafting of LT Levi Jones and the hiring of offensive line genius Russ Grimm will do nothing but help Edge have the year many expected when he signed his big deal before the 2006 season. Although you shouldn't expect Indy numbers from James, feel confident that he can produce somewhere along the lines of 1,200 yards and 8-10 TD's. Good but not great option.

17. Maurice-Jones Drew(Jaguars)

-this 5-7 dynamo opened the eyes of many around the NFL last season as he plowed his way to 941 yards rushing with 13 TD's. A good receiver out of the backfield, Jones-Drew also supplied 46 receptions. Although he still shares the job with Fred Taylor, look for Jones-Drew to get 2 carries to every 1 for Taylor. The only problem here is that there are indications that third RB Greg Jones will get a look as the goal-line back which will hurt Jones-Drew's value. If that is the case, draft him as a number 3 back. If not, then he moves up to number 2 status, especially in points/reception leagues where he will contribute more to his fantasy total each week.

18. Deuce McAllister(Saints)

-the Deuce once again will share the backfield with Reggie Bush which knocks him down to borderline number 2 status. Once a sure-fire first round pick, McAllister is still feeling his way back from reconstructive knee surgery. He did however rush for 10 TD's last season and his 30 receptions were OK. His health is back and don't be afraid to draft him. Just make sure you have someone better as your first option.

19. Cedric Benson(Bears)

-it is now time for Benson to show the world why Chicago made him the number four overall pick back in 2005. With Thomas Jones being dealt to Chicago, Benson has no one in front of him to impede his progress. Question marks abound here such as his inability to remain healthy, poor work habits, and non-existent pass-catching ability. However the man was a monster in college and should have the ability to put up decent numbers in Chicago's ground-based attack. Draft him as your number two but don't be surprised if he lets you down due to all his red flags.

20. Thomas Jones(Jets)

-I probably should have ranked him higher but there is nothing about him that wows you. However he is a decent runner who is a good fit as your number two RB. After hearing early on that he was a bust with Arizona, Jones has put together a solid career and seems to be a perfect fit for the New York ground game. Never a TD machine, Jones will struggle to collect 10 on the ground. However he will move the pile and contribute decent receptions to make him viable as an every-week play. Quietly has made himself into a useful fantasy resource.

21. Brandon Jacobs(Giants)

-with Tiki Barber off into the NBC studios, the job now belongs to this bruising third year player. Blessed with freakish size and nimble feet, Jacobs could open many eyes this year around the league. Already a reliable source for TD's(9 last season), Jacobs only has to keep Reuben Droughns on the bench to fulfill his promise. Whether that happens is the one question that dogs his ranking. Draft him due to the fact he will score TD's but be aware the yardage may not be there.

22. Jamal Lewis(Browns)

-now with the team he tormented for so many years, Jamal Lewis is looking to re-establish himself as a top NFL RB. Still only 28, there is a ton of tread on his tires which is the reason you shouldn't expect too much out of him. Playing on a bad team such as Cleveland won't help the matter and thus he is no more than a 2nd RB at best. Temper your expectations however and he will give you an honest effort week in and week out.

23. LaMont Jordan(Raiders)

-seemingly on the verge of stardom after a decent year in 2005, injuries and all-around horrid play by the Raiders ruined whatever momentum Jordan accumulated during the season before. With Dominic Rhodes signing over from Indy, the situation becomes even more muddied for LaMont. However he does have a decent amount going for him such as possibly having the best hands at the RB position along with a decent running ability. There is no reason he shouldn't be a starter after a year where the whole team stunk but this is a situation that you need to keep an eye on. If he does get the full-time gig, his ranking will soar(especially in points/reception leagues). However if he has to time-share with Rhodes, than he is no more than a number 3 back who you grab for insurance.

24. Carnell Williams(Buccaneers)

-an absolutely dreadful year ruined any sort of momentum Williams had after his eye-opening rookie season. Failing to rush for 1,000 yards, the Cadillac sputtered its way to an embarrassing finish. Things don't look much better in TB as coach Jon Gruden doesn't have a QB worth mentioning and the WR corps is this. Thus Williams will still see 8-man fronts until the Buc's prove they can open up the offense. Don't expect much other than the occasional big game out of this broken down vehicle.

25. Marion Barber III(Cowboys)
-in a time-share with Julius Jones for two years now, Barber has shown that at the very least, he can score TD's by the bunch. Tallying 14 scores last season, Barber was the rare committee RB who could serve as your number 2 runner. Though head coach Wade Phillips plans to use the same rotation as Bill Parcells, look for Barber's role to increase. If Jones does in fact ever get traded than this guy shoots up the charts like a rocket. Monitor to see if Jones is dealt. If not, than draft him as a number 2 but more as a number 3.

The Rest(Draft as Third Back and As Insurance)

26. Chester Taylor(Vikings)-FALLING

-the drafting of rookie Adrian Peterson sabotaged any type of fantasy ranking Taylor had after his more than decent 2006 season. A great producer across the board, Taylor proved himself to be a solid starter for many fantasy teams who acted on his sleeper potential. Yours truly drafted him in round 5 and after hearing chuckles, made sure he grinned while I collected everyone's money. However Taylor's value is low due to Peterson's presence and despite being a points/reception gem(42 catches), it really is in your best interest to pass on this mess.

27. Julius Jones(Cowboys)

-seemingly on the verge of a breakout after his incredible performance as a rookie back in 2004, Jones never won over coach Bill Parcells and thus was stuck in a time-share with Marion Barber. With goal-line carries going to Barber, Jones' value is that of a third back. If he ever does get traded to a team where he gets the lion's share of the load, than his value soars. I am a big fan of his and believe greatness is right around the corner if he can just get himself dealt. Pass for now.

28. Fred Taylor(Jaguars)

-splitting carries with rookie Maurice Jones-Drew, Taylor had somewhat of a comeback season last year. However his advancing age(31) and loss of goal-line work places him in the barely draft able category. Draft him for insurance.

29. Ahman Green(Texans)

-the fumble-prone Green showed he still had something left last year as he put up good but not great numbers in Green Bay. Now that he has moved out to Houston, Green's value will plummet. He does catch the ball well and is ranked higher in points/reception leagues. However he is injury prone, getting older(30) and will lose goal-line carries to Ron Dayne. That's way too many negatives to ignore. Draft as insurance as he will sprinkle in a good game once every four weeks or so.

30. Warrick Dunn(Falcons)-FALLING

-one of my favorite NFL players(not fantasy players), Dunn is showing signs that he might finally be hitting the wall. At the age of 32 it is surprising it didn't happen sooner due to the fact he is on the small side and has played many downs year in and year out. Expected to lose carries to second-year man Jerious Norwood, Dunn will begin to slowly fade into the background. Draft him as a number 3 and root for him to succeed. I certainly will do that.

31. DeAngelo Williams(Panthers)-RISING

-in a time-share with DeShaun Foster, Williams is clearly the one Carolina would love to see take hold of the job. With a quick burst and elusive moves in the open field, Williams is the lighting to Foster's thunder. If Williams were to ever take hold of the job on a full-time basis, than his value will rise. That doesn't seem like the plan right now however so expect a modest increase in his overall numbers. Draft for his potential.

32. Kevin Jones(Lions)-FALLING

-another former favorite of mine, Jones has never been able to stay healthy enough to fulfill his once-seemingly infinite potential. Having as good a set of hands as any RB in the game, Jones is a bonus in points/reception leagues. Injuries however have killed his progress and there is no guarantee he will start the season on time after more off-season surgery. The addition of Tatum Bell further clouds his outlook. Monitor his progress however as he does have great ability when he is healthy which sadly is a very rare occurrence.

33. LenDale White(Titans)

-heading into the season, White has the inside track on the starting gig. However battles with his weight and a less than exemplary effort in practice have led to much skepticism that he can get the job done. White is looking more and more like a bust and you should steer clear of this immature waste.

34. DeShaun Foster(Panthers)

-the other half of the time-share in Carolina, Foster has blown many chances at the full-time gig over the years. Injuries have been the main culprit and it appears he will be nothing more than a platoon player/decent backup. You don't need that kind of player on your team.

35. Marshawn Lynch(Bills)

-with Willis McGahee traded to Baltimore, the Bills needed to find a runner who could make up all those lost carries. They think they found their man in RB Marshawn Lynch out of Cal. Although the current plan is for Lynch to cede goal-line carries to Anthony Thomas, he stands a good chance of getting the majority of the carries if he can prove he can handle the load. Will be interesting to see how Lynch will handle the cold climate in Buffalo after playing in the warm climate of California. Draft him for his potential but don't expect many scores.

36. Brandon Jackson(Packers)

-the rookie with the best chance to be granted starter carries, Jackson could be this year's offensive rookie of the year. With only inconsistent Vernand Morency standing in his way, Jackson could become a rookie version of Edgerrin James on a lesser scale. Blessed with good power and decent speed, look for GB to take a chance with the kid from the start. Draft him due to his immense upside.

37. Tatum Bell(Lions)-FALLING

-brought in from Denver, it's never a good sign when you're deemed unworthy in The Land of The Great RB's. Bell is a chance-of-pace back and nothing more who will split carries if/when Kevin Jones comes back from injury. Pass.

38. Chris Henry(Titans)

-another rookie who has a chance to start from day 1, Henry only has to pass the overweight LenDale White and the frail Chris Brown to grab the starting gig. Although I don't think it will happen by the opener, I believe Henry will be a big part of the offense by at least Week 7. Draft for his potential.

39. Vernand Morency(Packers)

-keeping the seat warm for rookie Brandon Jackson is not something that fantasy owners should be interested in. Morency is a classic journeyman who has very little fantasy value as he's never shown he could hold down a starting gig. Waste of time here.

40. Adrian Peterson(Vikings)

-the most skilled rookie at the position going into the season, the presence of Chester Taylor cuts into the fantasy potential of Peterson. In a year this guy is a top 10, maybe even top 5 talent. However look for him to share carries with Taylor for the entire season due to the fact his predecessor is still a more-than decent player.

41. Reuben Droughns(Giants)-FALLING

-part of the two-headed committee that will replace the irreplaceable Tiki Barber. Droughns does have some talent as evidenced by his two 1,400 yard seasons in 2004 and 2005 but the G-Men plan to use him as more of a secondary compliment to Brandon Jacobs. Jacobs will also surely get all the goal line carries so Droughns really has very little to offer his owners.

42. Chris Brown(Titans)

-signed only a month ago to compete with LenDale White and Chris Henry for the starting job in Tennessee, Brown is looking to recapture the potential he showed during the first half of the 2005 season when he was the starter before injuries ruined a potential breakout year. Looks to be third in the pecking order going into the season and injuries further solidified his status as someone you need to avoid altogether.

43. Ladell Betts(Redskins

44. Leon Washington(Jets)

45. Jerious Norwood(Falcons)

46. Correll Buckhalter(Eagles)

47. Anthony Thomas(Bills)

48. Michael Turner(Chargers)

49. Ricky Williams(Dolphins)

50. Mike Bell(Broncos)

51. Ron Dayne(Texans)

52. Kenny Irons(Bengals)

53. Dominic Rhodes(Raiders)-FALLING

54. Wali Lundy(Texans)

The typical seaside holiday in Britain in the 1950s was quite different from those enjoyed today. Admittedly, there was the same desire to lounge on the beaches, paddle in the sea and enjoy the amusements as there is today, but the the past half century has seen huge changes in tastes and expectations.

A far bigger percentage of Britons enjoyed their holidays in their home country than they do today. In the 1950s cheap international flights had not been introduced and the big holiday resorts of the Mediterranean and beyond - magnets for modern sun-seeking Britons - had not been developed.

For their summer holidays the British tended to visit the resorts in their own area, such as Blackpool for northerners and Brighton for people living in the south. A trip to Torquay in the south west for someone living in Yorkshire would have been seen as exotic.

Staying in a hotel or holiday park, now very popular with holidaymakers in Great Britain, would have been unknown, especially to working class families in the 1950s. Holiday lodgings were far more austere.

Hotels were only affordable for the well off, so most families stayed in bed and breakfasts, which folklore tells us were owned by strict unsmiling landladies. Caravan parks were available, but very unlike the luxury holiday parks of today. Washing and toilet facilities were basic and communal. Caravans were nothing like the modern static caravan complete with mod cons.

They were cramped, tiny, and lacked a WC. And as for the modern log cabin, the most you could expect in the 1950s was a small prefabricated chalet, with only marginally better facilities than the caravans of the period.

The British seaside holiday of the 1950s was very much a communal affair. Families travelled, along with other families, to the seaside on coaches or trains. A good example of the communal aspect of the British holiday of the period were the holiday camps, Butlins and Pontins being the most famous.

The holiday camp, aimed at catering for working class families, had been introduced before the second world war, but were still tremendously popular during the 1950s. While families stayed in in their own on-site chalets, the rest of the holiday was communal. They ate together in large halls, silly competitions such as knock knees contests were held, and the British of the time absolutely loved it.

British seaside holidays of the 1950s may amaze the Britons of today. Sophisticated they may not have been, but they still gave great enjoyment to millions.

There are high arch feet and low arch feet and many different foot types in between. Many individuals have flatfeet, but do not have foot problems. All of us are born with flatfeet and some of the greatest athletes have flatfeet. But, flatfeet are a problem when the arch completely collapses in combination with excess inward rotation in the foot. This type of flatfoot causes excess stress on the joints, ligaments and tendons in the foot and ankle. If not treated appropriately, tendon and joint problems will develop.

Flatfeet are normal in infants and the arch will not start to develop until between four and eight years of age. Up until this time, all children will have flatfeet. Many children under the age of 4 may have excessively flatfeet and excess rotation in their feet. How do you tell the difference? The following list may indicate that your toddler's flatfeet are a problem:

1. Your child is over 15 months of age and has not started walking.

2. Your child started walking around 12 months but seems to prefer crawling.

3. Your child is between the ages of 2-4 and complains of foot pain or leg pain. In many instances, this leg pain is confused with growing pains.

4. The wear on your child's shoe is uneven.

5. Your child's arch is touching the ground and the ankles look like they are rolling in, bringing the knees together.

For toddlers, the typical treatment is a kiddie orthotic. This is a pre-made orthotic which comes in different sizes. It will fit into any of your child's shoes and should be comfortable for them. This will help stabilize their foot while they are walking. In severe cases, or in children ages 3 and 4, a custom made orthotic may be necessary. A custom made orthotic is a device that involves taking a mold of the foot, typically done with plaster, but sometimes done with foam. A device is made with specific corrections for your child's foot and looks like a plastic insert. This insert can slip into the shoe and can be switched from shoe to shoe.

Children can wear the same insert for up to 2 shoe sizes, then a new pair must be made. Although the insert will not change the way the foot develops, it will support the foot and allow for a more normal walking pattern. In some cases, children only need the orthotic during the first few years, and after the arch develops, the orthotic is no longer needed. In most cases, children will not "outgrow" their flatfeet.

As the arch develops between 4 and 8 years of age, the child's body goes through numerous changes. The bones grow in length while the leg and thigh bones are rotating. During these years it may be difficult to determine if the flatfeet will become a problem or not. One of best indicators of a problem is pain. Children should not have pain in their feet. They should be able to run around with their friends or in an organized sport without any pain. If your child is having foot, ankle or leg pain, make sure they see a podiatrist.

Young children between eight and thirteen years may have flatfeet, but not complain of any pain. This is a common occurrence in this age group, especially if the children are not competitive in any sports. Look for the following:

1. The arch touches the floor and the ankles and feet rotate in.

2. The knees are very close together (knock-knees).

3. Shoes are worn out within 3 months.

4. Wear pattern on the shoe is toward the inside (big toe side).

5. Your child's gait is bouncy or looks awkward.

6. Your child seems slower than his or her friends or shows a lack of interest in sporting activities despite being athletic.

If your child shows any of these signs it is necessary to visit a podiatrist to be evaluated. In many cases, small problems that are developing in this age group can lead to more severe problems down the road. Generalized ankle pain is the most common complaint in children this age with flatfeet. Typically, they will be able to run and play sports, but find that they have a deep, achy pain in and around their ankle when they are done. Children this age have a very difficult time expressing the type of pain they are experiencing and when they experience it. Writing down when the pain happens and where is occurs will help your doctor during the visit.

Over fourteen years of age, the growth slows in girls and over the next few years the growth plates in the feet fuse. Boys will have continued growth until 16 to 18 years of age. Children in this age group will typically complain of pain. The most common problem in children with flatfeet in this age group is tendonitis. The pain is either at the back of the heel, or at the inside of the arch. Sometimes the foot and ankle are stiff and sore in the morning, when first stepping down. Walking up and down stairs or hills, squatting or walking on uneven surfaces will cause more pain in these tendons.

Treatment of tendonitis involves rest, ice and immobilization for a minimum of two weeks, but two months can be a common recovery time. When these conditions develop as a result of flatfeet, it is necessary to be fit with orthotics to prevent the problem from occurring again. Not every foot needs a custom made orthotic. There are many prefabricated orthotics that work well. A prefabricated orthotic is not the same as an insert. An insert slips into the shoe and will provide comfort, cushion and a little support. In some cases, inserts purchased at the drugstore will help alleviate some arch or heel pain and give relief to sore, tired feet. But, an insert is not an orthotic. Orthotics are devices which fit into the shoe and aid in foot function.

The most important difference is an orthotic controls abnormal motion and corrects foot function, while an insert will only provide cushion and comfort. Pre-fabricated orthotics can be found at your local sports store and will help many individuals with flatfeet. They are much cheaper than custom-made orthotics, but they will wear out in 1-2 years. A custom-made orthotic is custom to each foot and corrections are built-in to help the foot function. They are designed to keep stress off the ligaments and tendons in the arch and designed to distribute the pressure evenly while walking. The cover material on the custom-made orthotic may need to be changed every one to two years, but the orthotic itself will last ten years. As expected, custom-made orthotics are much more expensive than prefabricated orthotics or inserts.

In summary, all infants have flatfeet, but more severe flatfeet in this group can become a problem. The arch develops between four and eight years of age and predicting long term foot problems in this group can be difficult. Many children, teenagers and adults have flatfeet, yet no foot problems. Therefore, not all flatfeet need to be treated. But, children with foot, ankle or leg pain and flatfeet should be evaluated by a podiatrist. For children with flatfeet and foot pain, custom made orthotics are essential to treatment of the foot problem and for prevention of problems in the future.

The best exercises for football have to include big core lifts that integrate multiple joints in the lift in order to integrate more than one muscle group to be effective. Forget about single joint lifts if you are wanting to develop all the desired traits of football consisting of explosiveness, power, speed, size, and total body strength. There is only room for what matters if you intend on being competitive. This is why I am glad to introduce to you the overhead kettlebell swing!

Best Exercise For Football!

Football is a violent game that requires the fool development of your body in most every way in order to play it. If you want to compete and survive in this game you have got to train your body for the demands that lie ahead. This is why overhead kettlebell swings are a single hard hitting exercise for you to implement into your football strength and conditioning program. By now you may have heard of the ancient kettlebell and realize that this is one hard hitting strength training device that is about the construction of total superior physical prowess.

The overhead kettlebell swing is a strength endurance lift that you can perform with this ancient device that is tremendous for helping you to develop hip power, core strength, back strength, and overall explosiveness for the purpose of football. You have to generate the power from your hips, glutes, and core in order to knock someone off of the line of scrimmage and this drill is great for helping you to do just that.

In order to pull off the overhead swing you will need the availability of a single bell of moderate resistance. Begin by standing with your feet at about shoulder width distance apart in length allowing the bell to hang at your groin while holding it with both hands. Make sure your grip is hooked around the handle of the bell by gripping it in the base of your palm and not out near the insides of your fingers. From here simply begin to engage your hips and knees in a state of constant flexion and extension in order to create the momentum to swing the bell back and forth like a pendulum. As the bell builds momentum make sure to keep your shoulders retracted, abs tight, and gradually build momentum until the bell is swinging from between your legs all the way up to above your head. This is football strength and conditioning at it's best.

If you haven't already started to implement the overhead kettlebell swing into your football strength training wokrouts then you are missing out. Take the time to learn more about this football explosiveness drill and others like it by accessing the rest of my articles on the subject for free. Remember that most any athlete can train hard, but only the champions train smart!

If you want to improve your game, you should practice these 8 basic techniques. Even if you just play badminton for fun, you can always learn something new to better your performance.

1. Badminton Grip

The right grip is your basic foundation for badminton. For more power and accuracy, make sure you are holding the racket correctly. There are 2 main types of grips: forehand and backhand.

Use the forehand grip when your shots are in the front of your body, and you hold your hand on the handle as if you where shaking hands. Keep the racket face perpendicular to the floor.

When the shot is behind your body, you should use the backhand racket grip. Hold the handle just like you did for the forehand, but then turn the racket counter-clockwise so your thumb is to the left.

2. Badminton Footwork

Your opponent will try to keep the shuttle away from you, so be prepared to move around the court quickly and accurate with good footwork. You'll need moves like skipping, shuffling, gliding, lunging and even bouncing. It's up to you how to use them during your game. Always keep your knees slightly bent and ready to move at all times. Generally stay in the mid-court area so you can reach all corners of the court quickly.

3. Serving

You can even gain points with the right serve. There are 4 basic kinds of badminton serve: high serve, low serve, flick serve, and the drive serve. You can choose the right serve after watching your opponent. Serving to the back of the court with a high serve is a good idea if you are playing against someone who likes to stay close to the net, for example.

4. Clears

The badminton clear is the most common stroke, and it can be played from either forehand or backhand, as well as overhead or underarm. Regardless of exactly how you use the clear, the objective is to send the shuttle to the back of the court, forcing your opponent back away from the net to open up the forecourt.

5. Drop Shots

The drop shot is the opposite of the above mentioned clear shot, as it is intended to drop right behind the net and force your opponent closer into the forecourt. This can open up space in the backcourt for your next play. This move can be played either forehand or backhand, and usually has a lot of wrist movement to it.

6. The Smash

The badminton smash is a powerful move that you should strive to master. It's a downward shot that comes down steeply into your opponents fore or mid court area. For a faster smash, you can jump and make the shot as you some down. Your opponent will have little time to react, almost guaranteeing you the point. Don't overuse the smash because it will tire you out. You usually use a forehand grip when doing a smash.

7. The Drive

If the ball is too low for a smash, you can use a drive instead. The drive shot moves horizontally, rather than arching upward. The shuttle would just skim the top of the net, moving either diagonally across the court or straight from your position. You're trying to get the shuttle behind your opponent, making it difficult for them to return with a good shot.

8. Badminton Net Play

Net play shots are usually done with just a wrist movement, and lack the power of most other techniques. The intent is to gently knock the shuttle over the net, usually when your opponent can't reach the net in time to counter. Any light shot near the net is hard to return, especially if you get the shuttle tumbling.

In a previous article I discussed seven good ways to help end a fight quickly. It is important to understand that there are, perhaps, hundreds of ways to end a fight quicker than merely striking at each other like people in a crazy barrage of sloppy hand swings. This will not win you a fight efficiently-if at all. So, one must understand that the simplest but most damaging, pain inducing method will be the best way to end a fight quickly. Here are five more:

1. If you know how to ground fight well and am only fighting ONE person, take them to the ground and submit them. A lot of people think they can wrestle well, but if you know how to ground fight they'll have no chance. A submission will only take three seconds and they'll be screaming in pain.

2. Takedown. If you can get in and sweep their feet without much problem, do it. Knocking someone to the ground fast and hard will knock the breath from their lungs and put their mind in a daze. From there you can mount their chest and pound them, run away, or submit them. The best way to get to this point is to continually strike them, then as they are trying to defend or are off balance, grab them or sweep them.

3. Target the ears. Before I mentioned hitting the eyes, solar plexus, neck and groin. But hitting the ears can be devastating as well. It will knock off their equilibrium (balance) and give them a heck of a lot of pain. Plus, just under the ear is a nerve area in the jaw: a knock out point. If you can punch hard and fast, target these areas.

4. When advancing, step on their foot. Yeah, it causes pain. It's not the pain that is valuable though... it keeps them from moving, and if they do try to move, they will most likely trip and fall.

5. Destroy the knees. Learn to have a good side kick, roundhouse kick and front kick. After striking high with your hands a few times, the attacker will not be thinking about his legs. In fact, most people don't expect you to kick at all. Quickly deliver low kicks to the knees and rake the shin. Not only is it excruciatingly painful, but no one can go on fighting with a knee broken in the wrong way.

These techniques are brutal and for use in a self defense situation ONLY (except the first one which is better for a match type fight with a neighborhood punk or something). Do not try these in sparring, or if some is just being rough with you at school. There are better ways to deal with bullies as long as they aren't threatening your life, or seriously threatening your well-being. Nevertheless, train them. They are valuable reactions/skills to have.

Cycling is one of the best forms of exercise that there is and it is for all ages and abilities as well as being as affordable or expensive as you wish to make it! So whether you're a keen cyclist or a casual peddler, you can improve your performance, wellbeing and comfort with these tips:

**Brake correctly by placing your hands at the ends of the levers.

**On a long downhill, don't stay on your brakes. This may overheat the tire rims, which could cause a blow out. Rather, tap the brakes from time to time.

**Don't pedal in high gear for long spells. This can increase the pressure on your knees and lead to injury.

**Position the handles accurately - about 1, 5 cm lower than the top of the seat.
**Change your hand and body positions frequently to avoid stiffness.

**Keep your arms loose and don't lock your elbows, they should be bent in order to absorb any bumps, rather than the knock going straight on to the joint.

Cycling is a wonderful activity for fitness and fun, but beginner cyclists need to be aware of ways they can reduce strain and injury on the joints and muscles.

The right gear

Wearing a bicycle helmet is an obvious preventative measure. But many beginning riders aren't aware of the importance of having a bike that fits you properly. For example, a bike that's not correctly sized and fitted to the rider can cause knee, back, neck, arm and wrist problems.

A good bike shop will help you to find the correct size of bike and adjust it to fit you properly. Improper riding techniques can also cause cycling injuries. If you ride with too much pedal resistance, you can strain your quadriceps or knee. Too little pedal resistance can cause increased pressure on your back and the base of the pelvic region.

Experienced cyclists pedal at between 90 - 100 pedal revolutions per minute. A reasonable resistance for beginning cyclists is from 60 to 80.

Hydration

Drinking ample amounts of fluids helps prevent muscle cramping. It is recommended that you consume 120 to 240 ml of sports drink every 15 to 20 minutes while cycling.

Saddle sores such as chafing and skin irritation are a likely cycling injury. To help prevent this, you should have a properly fitted saddle and should wear cycling shorts with padding in the bottom to protect skin.

The problem of dogs jumping is very common. Many dog owners unwittingly encourage this behavior by enthusiastically responding to a puppy that scampers towards them and makes small jumps at their knees.

The puppy learns very quickly that jumping up results in him getting plenty of hugs and kisses. Dogs can't possibly understand the difference between a small puppy and a large adult dog jumping up.

Your dog will see no good reason to stop jumping just because he's somewhat older. You will need to make it clear to him that jumping is no longer acceptable.

So when is jumping inappropriate?

Some owners of small dogs see jumping as an indication of affection and enthusiasm. Thankfully, it is unlikely that the rambunctious antics of these dogs would knock anyone over, plus they are so small that the only person likely to be intimidated by them would be a child. That said, most people do not like a strange animal of any size jumping up on them. In a nutshell, you should teach your dog the "off" command in case you aren't close enough to stop the jumping behavior.

The "no jump" or "off" command is necessary for owners of big dogs. Large dogs are often taller than a human when they stand on their hind legs - just think how intimidating that would be for a small child! As well, they are frequently sufficiently heavy to knock over an adult. Being scratched or bruised by your own dog is bad but it's much worse if it happens to someone else. Dog owners should make sure that dogs are furnished with a recall to the "off" command.

So why do dogs jump?

The reason for most dogs jumping is sheer excitement and enthusiasm. Some dogs only jump up when their owner returns from work after being away all day. If your dog jumps up on you at that time, he is simply jumping for joy. A less common yet serious reason is a dog jumping up to display his dominance over the person he is jumping on.

Your dog is obviously displaying his joy and enthusiasm if the only time he jumps up is during playtimes or when he is thrilled to see you. If the jumping occurs under a variety of circumstances, it is likely that your dog is displaying dominance behavior, which is indicative of a communication or attitude problem. Basically, there will need to be major changes in your relationship with your dog, including asserting yourself as "alpha dog".

Your reaction to dogs jumping up on you is key to whether the behavior is repeated or not. Consistent training over an extended period will be required in order to stop your dog's jumping behavior. He needs to be trained that it is always unacceptable for him to jump up. You can't allow your dog to jump up sometimes and not another time. Play and work clothes look the same to a dog so, if he's permitted to jump up on you sometimes, he'll try to jump up whenever he's in the mood.

How to put an end to your dog's jumping behavior

Most trainers are in agreement that the best way to stop undesirable behaviors in your dog, such as jumping, is also the simplest. You just need to walk away when he jumps up. Your dog should be given no attention whatsoever, which includes negative attention like pushing, correcting and yelling.

Here's how this training method works: when your dog jumps on you, immediately turn your back on him, fold your arms, turn your face away, and don't make eye contact with him. Dogs are able to interpret your body language so your posture will make it clear to him that jumping is inappropriate.

All too often, people make the mistake of ignoring the dog's bad behavior rather than ignoring the dog. The behavior is not being ignored (you're not carrying on as if the jumping isn't happening, you are actively ignoring your dog). Giving dogs the cold shoulder treatment is an extremely effective way to quickly communicate displeasure to them. When your attention and reaction are removed, your dog will quickly calm down.

The correct time to give him praise

Once all of your dog's feet are firmly back on the ground, you can heap praise on him. Once your dog's paws have touched the floor, you may give him attention even if you were ignoring him a moment earlier.

Girls/women, it is critical that you learn early in your sports career (ages 9, 10 or 11) the proper jumping and landing technique in order to train properly for your sport, prevent injury and increase your vertical jump. In research done on female athletes, we are seeing that jumping mechanics differ from male athletes and these differences are predisposing women to a greater amount of leg and knee injuries due to bad technique on take-off and landing from jumps. We know that girls/women play sports in a more upright position causing weak trunk, hip and leg musculature. Girls/women also jump with incorrect knee position and land in an upright position thus allowing the knee to move side to side or twist during landing. Improving technique and getting stronger in the hips, legs and core will decrease your chances of sustaining a leg injury.

We also know that girls/women tend to have a wider pelvic angle and increased low back curve, factors that result in the femur, or upper leg bone, rotating inward and the knees assuming a "knock knee" position. This "knock knee" position places stress on the Anterior Cruciate Ligament (ACL). Combine these factors with landing forces up to five times your body weight, and you are at a high risk for injury. These ground reaction forces place a great amount of tension on the muscles, tendons, ligaments and cartilage surrounding the knee. One of our goals at Female Athletes First.com is to teach girls/women how to jump and land, therefore, we have listed for you the keys to developing correct form on the take-off and landing from a jump. We cannot stress enough the importance of trying to perform each and every jump with the correct form.

Take-off:

1. Use your arms when you jump, meaning, take your arms back behind your body for balance and to prepare for the jump. Jumping is a coordinated movement involving many muscle groups in the body. The muscles in the shoulders, back, chest, arms, core, hips, legs and feet all work together to put you in the proper position for take-off and to propel you up into the air. Strengthen these muscle groups for increased stability and power.

2. Use the thumbs-up rule, which is driving or punching your arms and hands with thumbs upward on the jump. This arm and hand motion can account for approximately 10 percent of the height jumped.

3. Knees should be bent at least 60 degrees or greater and hips flexed 30 degrees or greater before the take-off. In other words, bend your knees more and squat down farther before you jump. Your ankles will be flexed 25 degrees or greater if you do this.

4. Keep a neutral spine before take-off and not a rounded back or sunken chest position. You also don't want to be bent over too much at the waist. 5. Keep knees over your feet. We don't want to see "knocked knees" while in the squat prior to the jump.

5. Jump straight as an arrow. Maintain a tall hips posture and project them upward (and at times forward) for height and distance.

Landing:

1. Try to land softly, light as a feather, we don't want to hear a loud landing or a loud slap on the landing.

2. Land on the ball of the foot and sink into your heel.

3. Land with flexed hip, knees and ankles to absorb the landing forces.

4. Maintain a straight back, neutral spine position.

5. Land with chest over knees and knees over the feet. Again, don't land "knock kneed."

6. When performing multiple plyometric movements in an exercise session, try to be like a super ball. Be as quick and elastic off the floor, the idea being to spend the least amount of time in contact with the floor.

7. Land on two feet if at all possible to help absorb the landing forces.

When performing a jump training program always remember that Quality is better than Quantity. It is better to have six quality jumps than 10 sloppy ones. Athletes should have a good strength and flexibility base before starting on a jump training program. Always train on the proper surfaces. Land on an exercise mat, grass, track or wood gym floor.

A proper plyometric training program should consist of a balance and mix of jumps, hops and bounds. Incorporate jumps and hops into your program done both forward and back and side to side. Different directions stress different muscle groups and will aid in injury prevention. Keep the volume of jumps or foot contacts per session low especially with beginners, anywhere from 25 per day and 100 per week. Plyometrics can be performed 3- 4 times per week, skip a day in between sessions or divide the jumps into linear and multi-directional days if done on back to back days. Always be aware of the amount of jumps being done in each session. Perform your jump training program in the presence of an informed coach, parent or teacher. This person must be able to supervise and provide the correct feedback on each and every jump.

1. NATURE BRACELETS

For Ages: 1-5

You can start your little one's exploration and appreciation of nature with this game of making a masking tape nature bracelet. They'll notice all the lovely color and shape variations there are in petals and leaves and adorn their wrists with beauty.

MATERIALS:

Masking tape

Leaves and flower petals

DIRECTIONS:

Wrap a piece of masking tape around your child's wrist, sticky side up, and then go exploring to find wonderful leaves, beautiful flower petals and other interesting things to attach to the bracelet.

Before bedtime, snip the bracelet off and attach it next to his bed or somewhere in view so he can admire his work and remember his fun time.

2. RING OF STRING

For Ages:3-10 years

In this game, children are encouraged to really look closely at one spot and see all there is to see. There is a lot of pleasure to be had from noticing the tiny wonders of nature that are in our own back yard.

MATERIALS:

String

Magnifying glass or jar with water in it (optional)

DIRECTIONS:

Make a small circle on the ground with the string. Look carefully at the enclosed area with your child and notice what is growing there. Pull out a weed or blade of grass and see what the roots looks like. Is there a seedpod in the area? What's inside?

Poke a hole and see if there are any insects around. What are they? What are they doing? Use a magnifying glass or a jar with water in it and look at different things up close.

Gather small things to examine and collect such as pinecones, acorns, petals, seeds, bark, leaves and pretty pebbles.

3. A SPOTLIGHT IN THE DARK

For Ages 1-5 years

Babies are fascinated with anything new. It's fun for us to be with a little one when she discovers something for the first time. In this game it's the delight of a flashlight in the dark

MATERIALS:

One or two flashlights

DIRECTIONS:

Keep the lights off in the room that you are in and scan the room with a flashlight, spotlighting different familiar things. "Look there's the television. Here is the table and there is your high chair."

You know your little one is going to want a chance to hold the flashlight. Let her. She can shine it wherever she wants or she has to find, with her flashlight, an object you name.

As she gets older and more coordinated, continue this game, but this time you both have flashlights and you encourage her to "catch" your spotlight. You move your spotlight around the room and she has to move hers so it "catches" yours by covering your spotlight with hers.

Your turn to chase next.

4. THE KNOCKING GAME

For: All Ages

Listening to and identifying the different sounds objects make when you knock on them is a game that can be played at any time. When you want to change the focus of fussing children, try saying: "Hey, let's play a game. Close your eyes and see if you can tell what I'm knocking on. No peeking"

MATERIALS:

Common objects found around the house

DIRECTIONS:

Ask your player to close her eyes and turn her back to you. Then see if she can guess the object you are knocking on with your fist (or a spoon). Start with easy things such as a table and a window, and work towards sounds that are harder to identify, such as knocking on a book or lamp.

Take turns being the identifier and the "knocker".

5. TOOTHPICK ART

For: All Ages

There are many ways to teach the hands to have more finesse. This is one of them that you can play together.

MATERIALS:

Toothpicks, plain or colored

DIRECTIONS:

Make an abstract design by laying toothpicks out on a table or floor, with each player adding their toothpick to the design. The first player puts down one toothpick. The next player adds his at just the angle that seems pleasing to him. The next person then adds theirs to that design and so on and so on until an interesting design is formed.

Instead of an abstract design, you can make a specific scene. For example, make a house with a picket fence and trees.

!It takes concentration to pick up a skinny toothpick and decide the best place to put it. Placing each toothpick down carefully and trying not to jiggle the design encourages awareness of hand movements.

It also develops the pincer grasp, the small muscles that control the index finger and thumb.

But mainly, it's fun to make art together.

6. TOE STEPPING

For: All Ages

Here's a fun and silly game that requires concentration and quick movement. Try it sometime at a birthday party gathering, when you want to redirect excess energy, or when the kids are bored and want something quick and new to do.

MATERIALS:

None but fancy footwork

DIRECTIONS:

Two people, both barefoot or in stocking feet, face each other and hold hands. Each person tries to step on the others toes while at the same time keep their toes from being stepped on.

You might remind the players to step lightly on each other's toes so that others will do the same to you. In other words, follow this game's Golden Rule: Step on others as you would want to be stepped on.

Concentrating on both keeping out of the way and going for the goal is a kind of trial by fire. Pressure on their foot lets them know when they weren't paying close enough attention!

7. BALLOON BASEBALL

For Ages: 1-5

Baseball may be fun but those balls can hurt and are hard to hit. For young ones, use a balloon!

MATERIALS:

Balloon

Bat: Make a bat out of anything handy, such as the inside cardboard tube of a paper towel roll or a rolled up section of yesterdays newspaper secured with tape

DIRECTIONS:

. Give the bat to your player and toss the balloon to her. The slow movements of a balloon floating towards her gives her plenty of time to line up her bat, swing at the 'ball" and get the satisfaction of "connecting."

If there is just the two of you, take turns being the pitcher/catcher and the batter.

If there are other players, their job is catching the "ball" as it leisurely floats down. Who ever catches it can have the next turn at batting or give it to someone who hasn't had enough turns.

After everyone gets all the turns they want, you can change the game to "Golf". Use boxes turned on their sides as "holes" and players see how many strokes it takes to hit the balloon in the box.

8. BACK WRITING

For Ages: 5-12 years

Writing invisible letters on a child's back a fun way to write a secret message.

MATERIALS:

Paper

Pencil

DIRECTIONS:

One person sits with his back to another and a pad of paper and pencil in front of him.

The other person, using his finger, "draws" a letter on the person's back.

At the same time, that person draws on the paper what he thinks is being drawn on his back.

Keep writing letter by letter until a whole message is given. The message could be a clue to where a treat is hidden!

Take turns so both the writer and the person written on get to experience what it feels like.

Have an older child play this game with a younger sibling as a fun way to help him learn his letters.

9. SELF PORTRAITS

For Ages: Teens

Many teenagers go through a phase where they become fascinated with their reflection in the mirror, especially during the period when their faces make that change from a child's to a young adult's.

In this activity, you and your changing child can take advantage of this fascination by drawing your mirror reflection

MATERIALS:

Mirror

Felt tip marker

Paper (optional)

DIRECTIONS:

Both of you sit facing a mirror and draw your reflection directly on the mirror using a felt-tip marker.

You can also draw each other's on paper but don't look at the paper until the drawing is done. This often gives a kind of Picasso look to the work

10. SHOE MOUNTAIN

For: All Ages

When the kids are bored but antsy with energy, here is a quickie that is guaranteed to win the hearts of all ages. Your twelve year old will l be just as excited to play this game as your two year old.

MATERIALS:

Shoes

DIRECTIONS

Pile all the shoes you can readily find in a pile in a large cleared out space in the room. Tell the kids that this is not a pile of shoes (silly them to think that!) but is actually a huge mountain and they have to start from a distance away and run towards the mountain and then with one gigantic leap, make it over the top of the mountain to the other side.

It adds to the thrill if the others provide a drum roll--slapping their hands on the floor or on a table or on their knees as the next Leaper makes her run and then when that person is in the air, call out her name!

The German Suplex is one of the most beautiful and most lethal slams in wrestling. If you manage to execute it during an MMA match, then you might be able to gain momentum or to get a huge score from the judges. Most of the times, a properly executed German Suplex could also knock your opponent right out.

To properly execute a German Suplex, please follow these steps:

1. Grab hold of your opponent from behind using a bear hug clutch. Pull your opponent's back as close as possible to your chest.

2. Duck a little to lower your center of gravity. Make sure that your hips are positioned below your opponent's hips. In order to do this, bend your knees but do not forget to straighten your back. This motion has to be done quickly because at the same time, your opponent will also try to lower his center of gravity as well to make it harder for you to lift him.

3. Snap your hip upward. To do this, straighten your legs quickly and pull your opponent up with the strength of your arms.

4. Keep your back in an arch form while you lean backwards. As you do this, your opponent will struggle in mid-air to cushion the slam.

5. This is the most vital part of the slam because if you fail to do this, you will also slam yourself and feel the impact of the German Suplex. Remember to twist your body sideways as both you and your opponent are driving to the ground with your backs.

6. Slam your opponent to the ground once you have reached the mid-way point of your slam. Gravity will pull your opponent hard. Your opponent could land on his back or on his head. Either way, the German Suplex will seriously hurt him and you are halfway to victory.

Remember, do not attempt to do this move unless you are training with professionals under the guidance of credible mentors. The German Suplex is one of the most dangerous wrestling moves.

If you do not have a good wrestling background and are thinking about incorporating the German Suplex into your MMA arsenal, then you need to learn the basics of wrestling by joining in a wrestling class and at the same time.

The German Suplex requires wrestling strength, speed and agility. So, you must be able to train those three aspects before attempting to execute this move. Otherwise, you will put yourself at risk of being injured.

More and more people are becoming tired of the "Bodybuilder" look. Let's cut to the chase. Most people want to look good to attract the opposite sex. It's really that simple. What kind of body does that? The answer is in multiple magazines, on tons of websites as well as in many playing arenas. The "Athletic Body" is the answer!

If you compare the bodies of today to that of the late 80's and 90's that are "attractive or desirable", you will see that men are Athletic/Natural Muscle and women are curvy with good muscle tone. Gone are the days of the no-neck, roid-raging, waddling bodybuilder and the stick figure no-ass having bleach blondes with crazy crimped bangs. We have entered the hot athletic body era.

How do you develop the Athletic Body that the opposite sex wants to see on you? There are of course many ways. Let me be clear and mention I do NOT want to discount the importance of Traditional Weight Training. There are many benefits to weight training. However, for now I want to focus strictly on the Athletic Look. An athlete can do what? They can perform! In order to perform they must be able to use their body as a vehicle to respond to their every whim. Would you agree?

So doesn't it make sense that in order to get your body to respond to your athletic desires (as is the necessity of the athlete), you should do workouts which incorporate body movements? Remember that "form follows function." In other words, if you force your body to perform a function the form that is necessary for that function will follow. You are probably asking, "What are these functions that will create the form we want?" The answer is bodyweight exercises, and derivations of them.

Yeah I know! I love the weights and talk a lot about them; but, we can't deny the results from good ol' pull-ups, push-ups, and lunges, et cetera. You must perform these types of exercises to tie all the weight training together to create the ultimate athletic physique. Do you perform these exercises already or are some too difficult or boring?

If you find them too difficult or boring I have a couple ideas to help you out with that. Finding a way to make the exercises easier or more exciting can help you get to where you are able to push past that plateau. A great way to accomplish this is to add assistance, thus reducing your effective bodyweight in a given bodyweight exercise. If you already do many of these exercises with full bodyweight and find them too easy, I have a couple ideas to take them to a completely different level. This is accomplished by performing variations that spice up these basic exercises and stimulate the kind of results your workouts may currently be lacking. A great way to add structure and variation simultaneously to your workout plan is my using the right equipment for your body movement exercise.

At this point you're probably wondering, "how is using this piece of equipment going to enhance body movement exercises?" The best way to describe this is to take the simple exercises, explain what they will do to help you reach your maximum athletic appearance development and give variations for each. Without any further ado the exercises for the ultimate athletic physique and their variations depending upon fitness level or fatigue.

Upper Body

Pull-Ups / Chin-Ups

Look at most athletes from behind and you will see an awesome V-taper. That is the result of a great set of Lats. What is one of the top ways to develop Lats? What else, but none other than Pull-ups and Chin-Ups! The problem is that many people can only do a few reps, if any. That is not enough to elicit the kind of changes needed to create the Athletic Physique. How do we overcome this? You can opt to use an assisted-pull up with the help of a plate-loading machine that will provide a counterbalance on your body weight, which allows you to work with less than our full bodyweight. The result is more reps and more results.

Now if you are already extremely strong, you can actually do 15 or more good reps! So now what? How about you try using ONE ARM! Most people can't do TRUE single arm pull-ups (not the grab the other wrist kind, but true single arm pull-ups). With the assisted pull-up you can add some weight to counterbalance your own body weight and do single arm work. This is the perfect twist to a basic exercise to push your body to the next level.

Oh and let's not forget that pull-ups and chin-ups are perfect for developing the biceps and rear delts, when done right!

Push-Ups

What can I say about push-ups? They are a staple for chest and triceps development. By placing your hands at a higher level you decrease the difficulty. By planting the feet higher you increase the difficulty. You can try single arm push-ups as well. If you want to mix the two ideas, you can come up with some serious chest development. An example would be to plant the hands at an elevated level and use only one arm. This reduces the load on that arm via the angle you are at and allows more reps. The result is a variation sure to challenge your body to adapt.

Dips

Many would consider dips one of the best exercises for triceps, lower chest and front shoulder development. If you are having trouble knocking out 10 reps then assisted dips are the key to getting past that plateau and getting the results you are looking for. If you easing knock out 20 reps then a drop set is an idea to take it to the next level. "A drop set on a bodyweight exercise?" That's what I said! By adding weight to the counter-lever on the Dip-Assist on successive sets one after the other you are essentially doing a "drop-set." As you know, drop sets are highly effective.

Lower Body

Squats / Lunges

Developing the total Athletic Physique means getting those legs going too! Often neglected by many TALKERS, always done by DOERS! Do you talk or do you do? If you are a doer and looking to get the balanced physique, it's hard to beat squats and lunges. If you have difficulty performing squats or are coming off of an injury, assisted squats may be the perfect option. This allows you to work with less than your body weight to build up the necessary strength.

If you already do tons of squats this is a great way to work until failure and then hit additional reps with assistance to push to a new tier. Another way to use the machine to take this exercise to a new level is to be able to perform Single Leg Squat with the assistance. I don't care how good of shape you are in. Single leg squats are very challenging. This apparatus gives you the chance to do massive numbers of reps with single leg for the extreme athlete for incredible changes in the Athletic Physique.

Lunges are another good exercise for the legs. To enhance the lunge or build up to it you can do Single Leg Press Downs on the Assistance Pad. Whether you are trying to build strength to lunge or push to a new level all you have to do is adjust the amount of resistance you add.

Abs and Lower Back

Crunches and Hanging Leg Raises

It doesn't get much simpler than crunches to work the abs. Lie down on the floor and crunch away. Let's say you want to take it to a new level. On a pull-up bar or using a plate-assisted machine, you can perform knee raises. This is a simple exercise. Just grab on to the bar and lift your knees being sure to tilt the pelvis for maximum abdominal engagement. If you find this easy you can keep the legs straight throughout the movement and do traditional Leg Raises. Whichever you choose, you are sure to hit the abs and lower back.

Should you let an adult child come home again? Parents send their nearly grown children out to conquer the world and sometimes they bounce right back home. A parent's goal is to teach their child to survive the best and the worst that life has to offer. Most young people are able to maintain a level of existence, sobriety and relationships that sustain them until they really know who they are and what they want to do with their lives.

However, sometimes life throws them a curve and they falter. Circumstances can hurt them, even bring them to their knees. A devastating break-up with a lover, flunking their first semester, an unexpected death of a best friend, or getting fired from his or her first real job can knock your child out of the game and take months to a year to recover.

Did you keep their childhood bedroom just the same? Perhaps this is the time to open the shades and prepare for a wounded visitor. Make it clear that the invitation is temporary but open your door widely and let them come home again. As irritating as they are to you and your spouse, remember that your little habits will irritate them, too. As they begin to recover their sea legs, they will want the freedom of their own place ASAP. If you want to encourages them to leave quickly after a few weeks recovery, begin to talk endlessly about developing a strong work ethic and new disciplined habits in place of blaming others for their situation or procrastination. Hopefully, they will soon be out seeking new adventures.

Help them improve their diet and sleep patterns. Try including fish oil and B vitamins daily to help them recharge their nerves and bodies. Less coffee and colas and more vegetables will help them with their mood. If your child seems to be getting worse or rarely leaves the house, antidepressants may be indicated. Get medical help immediately if your child seems despondent or suicidal.

Being mom or dad again may even heal your empty nest pain. Give them a safe haven for a little while away from the pressures of living fast and competitively. Soon, they will try to fly again, this time a little wiser, a little stronger and a bit more ready. Oh, and don't redecorate that room just yet. They may be back.

Mistake #1 - You Don't Have Situational Awareness - Situational awareness means you see the "orange alert" signals of suspicious and dangerous-looking behavior on the part of suspicious and dangerous-looking individuals.

Solution: You must trust your "gut" instinct. When you feel that something is wrong or not right in a strange environment, pay attention to those feelings. Don't ignore the individual with the shifty eyes wearing the thick wool overcoat in the middle of a hot summer August day with his hand placed inside of his coat pocket.

Mistake #2 - You Don't Look Around For Objects In Your Environment Which Can Be Used As Weapons - Forget about nunchakus, shiroken stars, bo staffs and kung fu swords that ridiculously many sifus teach the use in kung fu schools. This ain't ancient China folks! You are not going to walk around with any of these ancient weapons. One, the law won't allow it, and Two, most of them are too complicated to maneuver and use expertly. How many times have you seen on America's Funniest Videos someone demonstrating the use of nunchakus and then wind up hitting himself in the "family jewels"?

Solution: If you see a ketchup bottle in a fast food restaurant, (or any hard and easy to grab object), if necessary, grab it and use it. If you have a cup of hot coffee (or cup of any liquid for that matter) throw it in the face of an aggressor unexpectedly, then kick hard several times to the shins, and follow through with other blows.

Mistake #3 - Allowing An Obvious Aggressor To Strike First - This is a judgment call, but there is a point where the situation moves from a gray area to jet black. If someone gets verbal with you, but is just yelling and screaming while standing in the same place, this is usually a sign that he is not a real threat but is just letting off steam. Now, if that same person starts to clench his fist, start moving in aggressively toward your personal space even though you are stepping back - now it's time to use a preemptive strike.

Solution: You strike first and fast in a way and in an area that will devastate him and stop him cold in his tracks. Best first blow? Front kick his shins hard a couple of times, and follow up with an eye rake, tiger claw, fingers curled inward from top to bottom over the eyes or a 45 degree angle close range foot stomp to the knee.

Mistake #4 - Not Continuing Your Attack After You Have Committed To Executing The First Blow - In street combat, it is a dangerous mindset to want to just "control" the situation or placate the attacker. I know of a case where a brown belt in kung fu got into an altercation with an individual whom he swiftly and luckily managed to knock to the ground with a high round house kick to the face (the type of kick that I would not recommend in a street combat situation) anyway, to make a long story short, when the guy hit the ground after that kick to the face, he feigned being hurt more than he actually was. When the brown belt bent over to "talk" to the guy to calm him down, and as he was explaining how unnecessary it was for them to be fighting, the guy on the ground quietly grabbed a brick and smashed it into the brown belt's skull, knocking him unconscious and giving him a brain concussion.

Solution: Once your commit to hitting someone with the first blow, make sure it is a blow that counts and - don't stop hitting - until your attacker is either completely subdued or knocked out.

Mistake #5 - Trying To Do High Aerial Kicks Instead Of Low Line Kicks - Forget Bruce Lee. Forget Jackie Chan. Forget Jet Li. Forget the movies. This is real life. You are not trying to fight pretty, look cool or feel like an action hero. This is not sports fighting. This is not tournament fighting. You are, in many cases fighting for your life or the safety of your loved ones.

Solution: Fight to survive. Fight low down and dirty. Kick the shins. Kick the knees. Kick the groin if you have a clean shot at it. But never kick higher than waist level. Save that for the Hollywood movie producers. You job is just to save your life.

At birth, all babies are somewhat bow legged because, within the cramped space in the uterus, the legs are likely to fold over each other. This condition is referred to as genu varum in medical parlance. (In Latin, genu means knees and varum means inwardly curved.) In the simplest terms, legs are defined as bowed if, when the ankles touch each other, the unbent knees do not. In practically all cases, mildly bowed legs correct themselves, even if the condition persists until the child is three years old. When only one leg is bowed, however, the cause may be a turning in of the leg bone resulting from a birth injury or an inherited degenerative disease of the knee.

Diagnostic Studies And Procedures

A pediatrician normally checks a baby's legs during routine examinations. If the bowing is less than 20 degrees, chances are that the problem will correct itself. However, a bowing of more 20 degrees after the age of 18 months, or one that is progressing or causing pain when walking, should be investigated by a pediatric orthopedist. Mildly bowed legs that fail to straighten out spontaneously by the time the child is four years old also warrant an evaluation by an orthopedist. In arriving at a diagnosis, the doctor will ask about family medical history, nutrition, and any birth injuries. An X-ray may show bone deformities or injuries. If there is a family history of bowlegs and knock knees, a genetic disorder is likely. Other possibilities include Blount's disease, or tibial osteochondrosis, in which the shin bone curves inward because the growth plate ceases to function normally. This abnormality may develop in children who walk early, or who are very short or obese. It may appear also during the adolescent growth spurt. Bowlegs may indicate rickets, a disease caused by vitamin D deficiency due either to an inadequate amount in the diet, a lack of exposure to sunlight, or a genetic inability to absorb the vitamin. Without sufficient vitamin D, the body cannot utilize calcium, and the result is soft and deformed bones. Nutritional rickets is very rare in the United States, thanks to fortified milk and other basic foods that are enriched with vitamin D. Laboratory tests can detect the genetic form.

Medical Treatments

If the bowing is severe or worsening, braces and surgery are the first options to be considered. Correction should be undertaken as early as possible, first with braces, and if this treatment shows no positive results, with surgery to correct the faulty knee structure . Blount's disease usually requires surgery to rotate the shin bone to its proper position. Otherwise the condition may eventually result in disabling problems of the knee joints. Nutritional rickets is treated with large doses of vitamin D. The treatment of rickets that is caused by a genetic metabolic defect will vary depending on the nature of the disorder.

Alternative Therapies

Responsible practitioners of acupuncture, chiropractic, and most other alternative therapies would not undertake the basic treatment of bowlegs. Some alternative therapies, however, may improve the under lying causes.

Light Therapy

Exposure to sunlight or an ultraviolet lamp stimulates the skin's production of vitamin D. Be careful when exposing a baby to the sun, however, because of the danger of sunburn. A few minutes in the early morning or late afternoon two or three times a week is all that is usually needed.

Massage Therapies

Massage, using gentle manipulative exercises by a practitioner trained in pediatric care, may be helpful. Physical therapists on the staffs of orthopedic clinics are also knowledgeable about these techniques, and can show you how to exercise the child's legs yourself.

Nutrition Therapy

If a physician has determined that a dietary deficiency or a metabolic abnormality is the cause of bowlegs, she may suggest that a nutrition therapist be consulted to prescribe the appropriate amounts of such supplements as calcium and vitamin D. Careful monitoring is necessary when giving a young child supplements of these nutrients because they are stored in the body and excessive amounts can result in severe liver damage, metabolic abnormalities, and kidney disorders.

Self Treatment

When a baby appears to be bowlegged, parents should not encourage early walking, which can exacerbate the problem. They should also avoid bulky diapers, which can push the development of bowlegs, especially when a baby starts standing and attempting to walk. If your baby is overweight, consult a pediatrician about a change in diet.

Other Causes of Bowlegs

In rare cases, an inherited metabolic disorder called neurofibromatosis may produce leg bowing and other neuromuscular abnormalities. Sometimes bowing occurs as a result of a fracture in the growth plate, or metaphyses, the part of a long bone that abuts the cartilage and covers the end of the bone. This condition usually corrects itself as the bone heals.

It was about 22 years ago when I watched my first ROCKY movie (Rocky III) and it really inspired me to get up from defeat (after failing my exams) and to train hard to become a winner in life.

Today, 22 years later, I find myself being inspired once again by Sylvestor Stallone's latest Rocky Movie (Rocky Balboa- part 6). In this latest movie, Rocky is aged 60+ and retired from boxing. One day, Rocky decides to come out of retirement and to get back into the ring. He feels the need to fight because of emotional issues that he needs to resolve within himself. Naturally, he is criticized and made fun of because he is fighting opponents half his age.

His son (a corporate executive in his 30s) is totally against the idea. His career is going nowhere and he blames his father for casting a big shadow over him. His friends make fun of him because of who his father is.

This is where the 60-year old Rocky gives his son a heart-to-heart reprimand about how he needs to stop blaming and take charge of his life. A saddened Rocky says he remembers when his son could fit in the palm of his hand.

He says that he saw great potential in him and when he first started off in life, he did great. However,at some point, he changed. He lost his way and started blaming other things and people for his own misfortune. Telling him:

"Let me tell you something you already know. The world ain't all sunshine and rainbows. It is a very mean and nasty place and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life.

But it ain't about how hard you hit; it's about how hard you can get hit, and keep moving forward. . It's How much you can take, and keep moving forward. That's how winning is done.

Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not point fingers and blame other people. Cowards do that and that ain't you. You're better than that!"

This movie had a huge impact on me just like the first few Rocky movies did because what was said was so true in my own life. " Its not how hard you hit, but how hard you can get hit and keep moving forward."

I have found that in my life, I have met so many people who were much smarter, talented and luckier than me. What made me more successful at the end of the day was my ability to get hit again and again and to keep moving forward. I never gave up. However, I know of many friends who got hit hard by life and could never find the courage to get up again. Instead, they quit dreaming and accepted a mediocre life.

There were many times in my life when I did get hit hard and felt that I had problems I could never solve. There were times when I felt that life was unfair and too painful to live. What kept me going forward was that I knew that no matter how bad, every problem will not last forever. Every recession will end. Dawn always breaks after the darkest hour. It was this belief that allowed me to keep getting up.

o When I got expelled from school at age 9, I kept moving forward
o When my parents split up when I was aged 13, I kept moving forward
o When my first girlfriend dumped me just before my major exams (and I was subsequently dumped by 2 other girls), I kept moving forward
o When everyone looked down on me because I got poor grades in school, I kept moving forward
o When my interior design business went bankrupt (Losing me $250,000), I kept moving forward
o When I lost over $300,000 in the stock market as an early amateur investor, I kept moving forward
o When my first book, 'I Am Gifted, So Are You!' was rejected by over 9 publishers, I kept moving forward
o When only 1 person signed up for my first Patterns of Excellence program 7.5 years ago, and everyone thought that my company would never make it, I kept moving forward
o When I lost all the money I made from my mobile disco business because I was cheated by a supplier I trusted, I kept moving forward

Whenever we see people achieve great things, it is easy to think that they had less problems and less obstacles than we have. That their brilliance, luck or talent gave them super human abilities to sail through life easily. That everything always goes according to plan.

I can tell you from experience that things NEVER EVER always go according to plan. 80% of the goals you set and plans you make will never go the way you want. Things will screw up and obstacles will appear that will knock you down. Its all part of the game of life.

Have you heard of George Lucas, the creator of Star Wars? On the surface, it seems this guy could do not wrong. He had the genius to create one of the most successful franchises in the world, Star Wars that made hundreds of millions of dollars.

Did you know of all the things that went wrong? When George Lucas had the vision of creating the special effects for the battle scenes, the technology did not exist at the time. That didn't stop Lucas. He set up a company, Industrial Light & Magic to invent and create the special effects needed to make Star Wars.

Did it work? Not at first. During production, everything that could have possibly gone wrong went wrong! At the end of sixteen weeks of filming, everyone had every reason to believe it would fail.

The equipment kept breaking down, the actors could not get along and everything that was filmed turned out lousy and had to be discarded. The movie had grossly exceeded the initial budget, it had overrun the filming schedule, the special effects unit could not create the desired special effects and everyone had the opinion that the movie was too childish.

As a result, 20th Century Fox studios (the producers) wanted to cancel the movie and fire Lucas. After Lucas begged for a chance to save the movie, they gave him three days to finish two weeks of work that was lost. It seemed like an impossible task.

What made things worse was that Lucas suffered severe chest pains in the middle of all this and was rushed to hospital for severe stress and exhaustion. Everyone thought that the movie would fail (even some of the actors didn't dare to go for the premier).

But Lucas just wouldn't quit. Lucas hired a triple filming crew, divided the film stage into three sets and directed three scenes concurrently! Within 3 days, he filmed weeks worth of scenes and finished the movie only moments before the movie premier. The rest was history!

I am sure you have heard of Honda Motor Corporation, one of the most successful automakers from Japan. Again what made Honda a success was that its founder, Soichiro Honda was able to take the hardest hits and still get up and move forward.

In 1938, while Soichiro was still in school, when he started a workshop to develop the piston ring that he hoped he could sell to Toyota. He worked 7 days a week, even sleeping in his workshop at times. When money ran out with no success, he pawned his wife's jewelry for working capital.

Finally, came the day he completed his piston ring and was able to sell it to Toyota. However, he was told that the rings did not meet their standards! Soichiro went back to school for 2 years to improve his invention only to suffer ridicule when the engineers saw his design.

He refused to quit. After two more years of struggle and improvement, he successful won the contract with Toyota. He needed to build a factory to supply Toyota. Unfortunately, his timing was bad. At this time, the Japanese government was gearing up for war and needed all the concrete for the war effort, so he could not get the concrete necessary to build his factory.

Instead of giving up, he invented a new concrete-making process that enabled him to build the factory. With the factory now built, he was ready for production, but again, his luck was bad. His factory was bombed twice by American war planes and steel became unavailable, too.

Instead of giving up, he started collecting surplus gasoline cans discarded by US fighters - "Gifts from President Truman," he called them, which became the new raw materials for his rebuilt manufacturing process. Again, his timing was bad. An earthquake hit and his factory was destroyed the third time.

After the war, an extreme gasoline shortage forced people to walk or use bicycles. Soichiro saw this opportunity and built a tiny engine and attached it to his bicycle. His neighbors wanted one, and although he tried, materials could not be found and he was unable to supply the demand. He also didn't have the money to build another factory to make these 'motorbikes'.

He still didn't quit. he wrote letters to 18,000 bicycles shop owners and asked them to pay him in advanced so he could build his factory to sell them his newly invented motorbikes. Unfortunately, the first models were too bulky to work well, so he continued to develop and adapt, until finally, 'The Super Cub' became a success and took Japan by storm. With success in Japan, Honda began exporting his bicycle engines to Europe and America.

This was how the Honda Motor Corporation was formed. Was that the end of his problems? Nope! As he ran Honda, it went into lots of financial problems. Honda also went near to bankruptcy five times, only to be turned around just in time. Everytime he took a hit, Soichiro would just get up, learn from his mistakes and keep moving forward.

Today, Honda Corporation employs over 100,000 people in the USA and Japan, and is one of the world's largest automobile companies. Honda's excellent engineering and clever marketing even resulted in Honda motorcycles out-selling Triumph and Harley-Davidson in their respective home markets.

So, the greater the success you want in life, the bigger the hits you got to be willing to take. There is a price for everything. A Suzuki costs $30,000 and a Ferrari costs $1m (at least in Singapore).

Success too has a price. The price is massive rejection, frustration, and hardwork, People never succeed either because they thought that success comes easy or because they are not willing to pay the price!

In the sport of wakeboarding, wakeboard helmets have become much more commonplace and are seen a lot more often these days out on the lake. This is seen by many as a good thing as any seasoned wakeboarder has either experienced themselves, or seen a fellow rider experience a concussion when a trick goes wrong. Concussions have recently gotten a lot of attention from the media in more high profile sports but for a long time were looked at as just another wakeboarding injury that came with trying to progress riding skills. Another big contributor to the rising popularity of wakeboard helmets is the fact that more people are starting to hit sliders or rails and there are many more wakeboarding cable parks now than there were in previous years. Most people go to cable parks to hit wakeboard sliders as there are no wakes to jump and other than kicker ramps and rails the only inverts that can be done are air tricks.

It is imperative that anyone hitting any kind of kicker ramp, slider, or rail wear a wakeboard helmet. The risks are just too great and hitting your head on the hard surfaces these obstacles are made out of can very easily knock you unconscious. To my knowledge, there is not a wakeboard cable park that does not require that a helmet be worn at all times to prevent such things from happening. Many of those in the sport, myself including, are now encouraging wearing a helmet when riding behind the boat as well. The reason is, catching your heelside or toeside edge on a wakeboard will cause a sudden and violent fall that oftentimes results in a whiplash. A wakeboard helmet with good padding that is tight on your head will certainly absorb some of the impact when your head smacks the water. I personally have sustained 3 concussions while attempting to learn new wakeboarding tricks. I got knocked out learning how to do air raleys, one on a roll to blind attempt gone wrong, and another I was doing a simple backside 180 and just caught my back edge. I can't say that I still wouldn't have been knocked goofy, but I know for sure that a wakeboard helmet would have helped to soften to the blow.

These days wakeboard helmets not only serve the purpose of protecting your head, they also look really good too. Since the industry finally started to recognize just how relevant head injuries and concussions are in wakeboarding they have started to make helmets that look good and protect. There are just too many other ways that you can get hurt wakeboarding. You hear about a lot of blown knees, broken legs, and dislocated shoulders assocated with wakeboarding so why not wear a helmet and help protect yourself from the head injuries?

If you are considering planting roses but aren't quite sure where to start, consider planting miniature roses. They are perfect if you only have limited garden space or plan to garden in containers. Here are the best miniature roses for beginning rose gardeners...

Introduction To Miniature Roses

Miniature roses, as the name implies, are smaller than standard varieties. Their predominant traits are vibrant colors and easy care nature, making them perfect for beginners, or frankly anyone who appreciates beautiful plants that aren't high maintenance.

They have attracted quite a following from small space gardeners too, since they don't take up a whole lot of space and can even be grown in containers. This makes them an excellent choice for city dwellers or those with fully established gardens. It should also be noted that miniature roses are excellent companion plants, meaning they will happily coexist with other flowers and shrubs.

Although these roses are not noted as being fragrant, there are a few varieties that offer a fragrant bouquet. For the most part, miniatures are eye appealing roses. They are also quite prolific, with multitudes of blossoms one wouldn't normally expect from such a small plant.

The Best Miniature Roses For Beginners

In general terms, pretty much any miniature variety is a good choice if you are inexperienced. But, there are several which stand out.

If you are particularly fond of roses with a scent, we recommend "Scentsational", which offers the classic, pleasing rose fragrance. It is a very light purple and provides a colorful accent for your garden.

Yellow roses are always popular, and "Lemon Drop" is one of the most eye catching in the miniature category. The yellow blossoms bloom in clusters and they mix well with perennial plants. This style is particularly suited to container culture too.

If you're a fan of the traditional red color and want an especially hardy and disease resistant plant, try "Caliente". Named for the fire engine red blossoms, this variety also works well in containers or similarly in your garden. This plant is unique because the roses bloom along with lush green foliage on a compact base.

Perhaps the best name for a miniature rose is "Bees Knees". The blooms are as cute and appealing as the name! This is a multi colored bloomer and as hardy as they come. The blossoms are medium yellow with pink trim, making them a perfect color contrast for just about anything in your garden.

Summary

Most miniature roses are perfect for beginning gardeners, but several varieties in particular are especially appealing.

No matter your color preference, you will find a variety to suit your needs. These wonderful compact plants can be grown in limited garden space or even containers.

Best of all, miniature roses are hardy, disease resistant, and easy care.

The Internet in and of itself can be an intimidating network filled with hoaxes and criminals that are out to make what was intended to be an new source of communication freedom, seem like a trap in which any one of us in this world can become an unsuspecting victim to a number of cyber crimes. As these crimes increase, so to does the terminology and definitions that describe them. Viruses are no longer the sole worry of those who look to defend themselves from a computer or information systems attack. There is a laundry list of definitions that the common user needs to be aware of to avoid making themselves and their private computer and information systems vulnerable, which would allow the cyber criminals of today to exploit the many door ways to their Identity Theft crime waves.

Malicious Software Codes

Have you noticed that your computer system is running unreasonably slow? Does it stall when shutting down, or refuse to turn off. Do some of your applications freeze on startup? Are you often prompted to download a Malware removal tool from a websites that had conducted a “Free Courtesy Virus Scan?” If you experience any of these frustrating and sickly computer symptoms, then your workstation is probably the victim of some form of malicious code. Malicious code is the first avenue that an attacker can take on a vulnerable information system. When the common computer user thinks of the Malware, the majority would probably think the words viruses, or spy-ware. Very view would be aware of the other malicious codes that exist, codes such as worms, zombies, logic bombs, software key-loggers, backdoors, or root kits. The US Department of Homeland Security has termed all of these codes as Crimeware, as they are typically used to breech the security of an information technology system, and perform criminal activities such as data compromise or theft. The old trend of attack was to knock down or disable the workstation, which probably forced the user to reinstall the operating system. But with the advent of e-commerce, a new trend of intrusion is emerging.

Cyber criminals now wish to gain as much access to a user’s data as possible and a clean install probably destroys the target. The trend now is to attack with out being detected, which would slow the system down to some degree, but would allow the attack to probe the user’s data, and possibly reveal credit card numbers, account information, and other data which could in turn be used to steal ones digital self.
Though the home user is more vulnerable to attack, due to the lack of major corporate funding to implement the advanced intrusion detection/prevention tools of today, the target is shifting to corporate America. According to the US Department of Homeland Security, and the Science and Technology Directorate, cyber criminals with the use of Malware or Crimeware, are targeting more and more corporations to gain access to intellectual property and general business data. Malicious code being Malware or Crimeware is dangerous enough when it is deployed on its own, but when coupled with social engineering, it becomes a dangerous avenue of attack for any unsuspecting user.

Denial of Services

According to Cisco Press Denial of Services is a type of network attack design to bring the victimized network to it knees by flooding the network with useless traffic. This attack is by far the most commonly feared among major corporations in that an attack on its services is an attack on the business model of the company itself. In other words, denying the web service of an online search engine, or the FTP service of online FTP site, causes down time, this in turn translates in to the loss of corporate income. Denial of Service attacks can be deployed using a number of venues. According to Michael T Simpson, the Ping of Death is a modified ICMP packet that is redesigned to violate the maximum ICMP packet size of 65,535 bytes, which is then used to crash or freeze systems as they attempt to respond to the oversize packet. This simple but effective packet can completely deny a Network Interface Card access to the Internet just by the overflow of pings that the host under attack is attempting to respond to.

The Distributed Denial of Services attack can use the malware code known as zombies which have been installed on a multiple home user’s computers, to then attack a single corporate information system. This type of attack is used to fool the Intrusion Detection Systems of the corporate office into logging the IP addresses of the zombie infected host, and hides the true origin of the attack. This has the added tactical effect of the attacked host being digitally surrounded by the attacker’s probes and spoofs, and an attack that can exist for extended periods of time due to the fact that the originator of the attack can reproduce the attack at will from a number of unsuspecting hosts. Zombies can be coded as viruses, worms, or logic bombs. The virus is downloaded when the user opens a non-suspicious looking email, probably a hoax, and would unsuspectingly download the virus onto the workstation. As a result the virus would then use services running in the background of its host machine to then carry out an attack on the destination server or workstation. Worms would act in the same manner, but do not have to be attached to a message to spread to and from the host. The logic bomb could exist as either a virus or a worm but would begin the Denial of Service attack at a predetermined date or the start of an event, rather than relying on the user to execute the malicious program.

Social Engineering and Identity Theft

According to Michael T Simpson, Social Engineering is using an understanding of human nature to obtain information from people, and is the most common form of information security breech. Human nature in the case of social engineering is people’s natural instinct to trust one another. Social engineering can take the form of the “chain letter email” where the attacker states that bad luck or other miss fortunes will strike the user who doesn’t pass the message on, and good fortunes await the user who passes the message on to a pre-determined amount of “friends.” Social engineering can also be exploited through a simple telephone call asking for an email address of a fellow employee. A social engineering attack is often just a precursor to more devastating attack. Though the leaking of an email address may not seem important, it may give the attacker a means to introduce countless forms of malicious code into the company’s internal information systems infrastructure.

As a result of these various forms of cyber attacks, a new and terrifying form of cyber attack that has emerged within the last decade. Identity Theft has evolved out of social engineering and malware attacks and now encompasses almost every aspect of information system security exploits. According to the Federal Trade Commission, this form of attack uses information technology to gain access to an individuals data to then reproduce a digital copy of that individual that can then be used to make false purchases with credit cards, pose a an citizen of a nation to which the attacker does not belong, or falsely accuse the Identity victim of a crime that that individual did not commit. The Federal Trade Commission also notes that nearly 8.5 million Americans were the victims of Identity Theft crimes in the year 2006. This form of attack is becoming more frequent and more destructive. According to reports Identity Theft 911 Inc., TJ Max and its subsidiary stores were victims to an Identity theft attack where more than 60 worldwide banks reported fraudulent charges that used the information obtained from this attack. A more dramatic and compelling article from Identity Theft 911 Inc. notes that the biggest banking security breech in American history was used to access 676,000 accounts during and inside attack from employees of Bank of America, Wachovia Bank, Commerce Bank, PNC Bank and the former manager of the New Jersey Department of Labor.

This attack also gives rise to the firm believe that employees, and not the advance cyber terrorist and hackers of today are truly the most dangerous attack in a corporation. A cyber-terrorist who wishes to attack and compromise data must first break in to the corporate network, by pass the Intrusion Detection Systems, avoid honey pots which are designed to fool and entrap attackers, and then locate the most useful and profitable information to make the attack worthy. An employee on the other hand could easily dumpster dive by not shredding documents as ordered, piggy back into a more highly secured area of the office due to their relationships with fellow employees, or shoulder surf passwords or other data by looking over a fellow employee, or a customers shoulder All of these internal attacks are another form of social engineering, which in the banking identity theft case, was used with disastrous consequences. The premise of this attack used a false collections agency under the scam name of DRL which sold its information to 40 law firms to conduct collections on behalf of the shell company using the Social Security numbers, account numbers, and account balances of the stolen data. Many of the targeted New Jersey customers had to close old accounts and open new accounts ranging from the normal checking accounts to some brokerage accounts.

Proper Defenses

What can be done to defend ones self from these advanced digital attacks. Well the most low cost form of defense comes from awareness and a little common sense. Leaving the workstation on even thought it is not in use is almost a sure fired way of being attacked with out the user’s knowledge. If the workstation is not password protected, an attacker can simply sit down and start obtaining data with little or no effort. Preventing a remote password guessing or brute force attack is as simple as shutting down the workstation during non-business or off hours. This will limit the attacker’s time frame in which the actual brute-force attack can be implemented. The easiest manner in which a user can prevent data theft or corruption is powering off the device which stores the data. However, turning of workstations or servers is simply not an option for some corporations. Advanced firewalls and Intrusion Detections Systems are often used as combined forces to deter or prevent attackers.

Firewalls are hardware of software systems that are designed to block specified TCP/IP ports that are used to access services both in and out bound on a network interface. Intrusion Detection Systems are most commonly used to track or log these port attacks base on administrative rules defined by a systems administrator or Chief Information Security Officer. Honey pots, which are information security traps that are designed to be vulnerable to attack to lure the criminal in to an unsuspecting trap can also be used in combination with an Intrusion Detection System to increase the corporations IT security. Still, these systems are not enough to protect corporations from attack.
As seen in the Bank Identity Theft Case, no firewall could have blocked the intrusion into the private lives of the holders of the 676,000 bank accounts of the Wachovia, Bank of America, Commerce Bank, and PNC Bank Identity theft crime. This crime was committed from inside these security barriers, which exploited another gapping and often overlooked hole of information security. Social engineering exploits peoples natural instinct to trust others, but more so, it exploits the lack of corporate training of recognizing this and other forms of attack.

As a home or corporate user, self awareness above all is your best defense amongst this digital crime wave. There are a number of websites and journals that provide the most recent news and information concerning the types of potential attacks that a computer operating system, network operating system, or corporate information systems infrastructure may be vulnerable to. Symantec, the corporation that has one of the most deployed Small Office Home Office security systems in Norton Internet Security, also lists the latest common Malware threats to computer operating systems on their Threat Awareness Website. IT professionals may also find the latest corporate level security exploits at http://cve.mitre.org/ which is a list the standardized names of the security vulnerabilities and exposures that has been submitted by various vendors and agencies associated with the information technology industry. Corporations should conduct quarterly and annual preventative training, with special focuses on social engineering.

Summary

The Internet, and networking in general has, become an intricate part of our everyday lives. As the businesses and countries of this world continue to link and communicate between one another, we must all keep a watchful and ever aware eye on the barrage of attacks used by the same technology that was meant to increase the standard of living and commerce. No Information System will ever be 100% secure from the attacks that are possible, but training and preventative maintenance can make the attacks more detectable, and reduce the downtime of a service if an exploit is breeched. We should all continue to be mindful that no matter what advances we experience in information technology, more and more the target in the end, is becoming the human individual themselves. Corporations and individual home users must learn from past mistakes, incorporate those mistakes and the lessons learned into training, so that the door way to these cyber crimes will ultimately begin to close.

Bibliography

US Department of Homeland Security, Science and Technology Directorate (2006) “The Crimeware Landscape” 3-5, 9-18

This is a joint report that defines and describes the affects of various Malicious Software Codes, termed Crimeware in the report, and how these codes are coupled with other forms of attacks such as hacking and social engineering.

Michael T Simpson (2006) “Hands on Guide to Ethical Hacking and Network Defense” 3, 50-57, 4, 76-83

This book covers in preventative measures, and tools used in the avoidance of information systems attacks. It explains the importance of vulnerability testing, and ethical hacking both at home and at the corporate office.

Federal Trade Commission (2005) About Identity Theft

Retrieved March 4, 2007 from http://www.ftc.gov

This website offers government recommendations and advice concerning protecting individuals from Identity Theft.

Identity Theft 911 (2006) “TJ Max being sued over ID Thefts”

Retrieved March 1, 2007 from [http://www.indentytheft911.org]

This article reviews the fall out from the TJ Max and Marshalls stores Identity theft crime that was discovered in January 2007. It review several civil lawsuits slapped against this company and the possible punitive punishments should any fault be found in the handling of this crime by TJ Max

Identity Theft 911 (2005) “Wachovia, B of A Nailed in Inside Job”

Retrieved March 1, 2007 from [http://www.indentytheft911.org]

This article reviews the charges and persons involved in the New Jersey Identity Theft crime spree that victimized 676,000 bank accounts of Wachovia, Bank of America, Commerce Bank and PNC Bank.

Symantec Corporation (2006) Latest Threats

Retrieved March 4, 2007 from
http://www.symantec.com/enterprise/security_response/threatexplorer/threats.jsp
This website is used to quickly identify the latest malware threats by name logged by the Symantec Corporation. Each threat in this list has a threat level, and has a detailed description on how to remove the threat should a system be infected.

US Department of Homeland Security, US CERT (2007) Common Vulnerabilities and Exposures

Retrieved February 3, 2007 from http://cve.mitre.org/

This website offers a standardize list and numbering system of information security vulnerabilities and exposures. It is an attempt to take all of the possible terms and syntax used to identify threats and convert those terms into a standardized IT language.

Cisco Press (2004) “CCNA 1 and 2 Companion Guide3rd Edition” 1, 5-6

This book describes internetworking, over viewing industry as well as Cisco proprietary routed and routing protocols, and various Cisco devices.