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Summer vacation is the time for picnics, pool days and popsicles, but keeping little ones busy and entertained on a daily basis can pose challenges for busy parents and caregivers. Whether it’s too hot outside to visit the playground or you want to inspire your child’s inner creative, summer is a great time to pull out the craft supplies and make something you’ll both be proud to display. Fight hot-weather boredom with these simple crafts that both younger and older kids can execute in a single afternoon. 1. Suncatchers Because the sunlight shines down much longer during the hotter months of the year, a colorful suncatcher is a perfect craft for summertime. These simple decorations add a little bit of liveliness to the inside of your home and help every member of your family to appreciate the extra natural light streaming in through the windows. All you need to create a beautiful suncatcher are a few see-through supplies, something to adhere or hang from a window and a little creativity. Suncatchers can take any shape, and can be made from any translucent materials including: Beads Thin tissue paper Colored glass stones Painted transparency paper Melted wax crayons Challenge your kids to think of interesting shapes and patterns to create with their materials, and enjoy the boost of colorful light in your space. 2. No-sew Dog Toy Show your four-legged friend, or a loved one’s pup, some extra love and dedicate a crafting session to his or her playtime. A simple braided dog bone can be made from high-quality fleece fabric for a soft, exciting way to play a game of tug of war with Fido. Start with three strips of fleece and tie a knot at one end. Then, simply braid the pieces until you’ve reached the desired length and tie another knot to finish the handmade dog toy. If desired, you can snip the end pieces to create a frayed effect before heading to the backyard with your pet to play. 3. Pressed Flower Art Peak flower season calls for an all-natural craft that can get your family outside in nature and gently test their patience at the same time. Head outside to pick some fresh blooms and bring them home to start the pressing process. While you can utilize a designated flower press, you can also achieve the same effect by placing the flowers between waxed or parchment paper and placing them in a sturdy book beneath a heavy weight. If your kids don’t want to wait for 2-4 weeks using that method, simply apply an iron on low heat to the outside of the parchment paper. The newly pressed flowers can be glued to art projects, used in handmade cards, laminated into bookmarks, hung in frames on the wall and in any other creative project you and your child can imagine. 4. Recycled Robots Put discarded toilet paper rolls, milk jugs and bottle caps to good use by making junkbots from recycled materials. Find as many ways to create robots of different shapes, sizes and imaginary abilities, including wheeled creations or three-armed contraptions. Take this craft to the next level by using tin foil and paint to give the creations even more personality. Recycled robots not only challenge your kids’ creativity, but they also inspire them to think like an inventor and discover new ways to assemble what was once garbage into truly moveable arms and functional, robotic legs. 5. Tie-dye Blankets If your family spends many days at the park throughout the summer, a handmade tie-dyed blanket can make warm-weather outings feel even more special. Pick up a simple tie-dye kit from the craft store and work your magic on a thin blanket made from natural fibers such as cotton. Increase the sentimental factor by including each of your favorite colors for a handmade picnic blanket that will not hold a personal significance, but will also accompany your family on memory-making outings all summer long.

Are you thinking of starting a family? It's an exciting journey that can bring much more love and joy to your life. It's easy to get lost in the excitement of simply the idea of expanding your family. Babies are adorable, and they're your little mini, so how could you not be ecstatic? There are several things to consider before deciding how to approach the "new family" lifestyle. Here are five tips to help you manage your new family: Expect To Be Stressed Stress is almost a requirement of being a parent. At times, you're not going to know what to do or how to handle certain situations. That's okay! Becoming a parent is an extreme life change, unlike anything you've experienced before, so don't hesitate to ask for help. It's nice to be seen as a superhero by your children, and everyone likes to pretend they have the parenting game figured out, but the simple fact is this: you don't have it figured out, so don't pretend that you do. Join a support group for new parents, take parenting classes, reach out to your caregivers, and seek counseling if necessary. Remember that you are not alone or the first person in your exact situation. Expect Financial Difficulties Once a baby comes along, you have a whole new being in need of your care. This includes added expenses, such as baby food, formula, diapers, clothing, vaccines - the list goes on. You need to be prepared to make adjustments in your budget for the baby. Along with a new baby comes needed space and safety; if you drive a two-door coupe, you will need to expand. This, in turn, adds vehicle expenses (gas, loans, services, etc.) to the mix. Looking for a baby-safe vehicle can be stressful, but with the help of a car buying service, you can find exactly what you're looking for in terms of safety, space, and budget. Luckily, the daycare, diaper, and formula costs won't follow you for the entirety of parenthood, so hang in there, and be sure to budget for the current moment while looking at a future budget as well. Expect To Lose and Rediscover Yourself It's typical for new parents to get caught up in their new lifestyle, feeling as though the baby is all they can tend to, and all their past hobbies and activities will dwindle. That's not always the case. Many factors play into "losing yourself" during the early stages of parenthood, including post-partum depression, sleep deprivation, and simply feeling as though you're losing all your pre-baby friends. Birth trauma can also affect you and your child's development after birth; keep an eye on your baby's development, and don't blame yourself for what may come from it. If you're struggling with any of these issues, it never hurts to seek help; other parents, friends, and doctors are excellent starting points. Expect Ups and Downs A baby can bring much more light into your life than you could've ever imagined. However, along with the love and light, there are going to be times that you feel fed up and overwhelmed. These feelings will eventually pass, and you will continue to love your child despite the hardships. In addition, while it feels like all your time and energy has been focused on the baby, be sure to spend time with your partner; when the baby is sleeping or at daycare, engage in deep and meaningful conversations to keep your relationship strong and healthy. Seeing a loving, healthy relationship can be vital for your infant's emotional development. Expect Them To Grow Up While the long nights and daycare expenses may seem endless at the moment, it doesn't mean they'll last forever. Remember when you were little, and every time you saw a family friend, they'd say, "Oh, you're so big now," even though you had just seen them a few months before? That's something to hold on to; time flies, especially when a baby is involved. Cherish every moment with them, because just like your parents, you will miss your baby being a baby.

The airline industry's yearly earnings are struggling to return to pre-pandemic levels and experts hope to get there by 2023. However, people are flying again and airlines are competing for their business, creating a trend of improving the customer experience and inspiring passenger confidence. There are many ways that an airline can use marketing to augment interest in its brand. 1. Engage in Email Marketing With almost four billion email accounts in the world, utilizing email as a means of communicating with current or potential clients is a smart play. Email marketing campaigns continue to outperform other types of cyber-marketing techniques. Commercial messages are sent, often in groups, that advertise, submit or request information to a location that people frequently check-in and return to. To get started, choose an email marketing service provider that can handle the logistics of sending mass emails and provide you with such things as tried and true email templates. After you generate your master list, which is usually made up of existing clients or subscribers, you can craft and send out your welcome email. Be sure to use the same graphics so that people will recognize your brand when they see it. 2. Adopt a Customer Loyalty Program When people feel valued, they tend to be repeat customers. When you offer points, for instance, based on booking frequency that folks can use on future flights, they will necessarily remain with the airline, assuming that their previous experiences were happy and efficient ones. As with email campaigns, loyalty programs can be broken down into groupings that offer different things to different people. For those that travel for business, for instance, offer them deals based on the miles that they're going to rack up anyway. It's a kind of customer security. For the family that travels once in a while, offer them a family rate, good for a long period, that they might take advantage of when they are ready to travel again. 3. Be More Than a Good Deal People respond to brands that stand for important issues. Though the current times are rife with differing opinions that serve to separate people, you can find some causes that most folks will be happy to see you involved in. This could be anything from green initiatives to pledging company resources for charitable causes. Consider that many customers associate rising ticket prices with rising profits. Showing a willingness to spread the money coming in to vulnerable people or causes will help them to break this association. 4. Show Personality Through Social Media Social media is as popular as it's ever been, which is pretty darn popular. More than four billion people engage in social media for an average of almost two and a half hours per day. When your airline creates its social media presence, it should present a tone and attitude that remains static and posts should be consistently updated. Companies often promote a personality in their commercials and social media campaigns that people can relate to. Perhaps it is due to humor or wit or some other endearing characteristic, but when people can identify with a character, they are more willing to listen to what the brand is offering. 5. Engage Influencers Influencers are public voices that resonate with their fans. It is a kind of ethos that people respond to. By getting celebrities to use and endorse the airline, even doing creative marketing like posting their experiences on social media where they can be authentic and use their own voice, potential clients will see and respond with likes and shares, boosting your airline's visibility. Marketing is important because it reaches clients that weren't thinking about your airline otherwise. If you can convince them that they can get service they can trust from people they like and a brand that stands for the same things they do, you'll likely pick up their business.

The dream of becoming an airline pilot is as old as the industry. The lure of flying is just too great for most people to pass up.The airline industry is one of the most rewarding and challenging in the world. Whether you are just starting or want to explore a new career path, getting into flying can be a great goal. Becoming a commercial airline pilot requires study, testing, and training years. Becoming a pilot doesn’t have to be complicated or scary. Here are some tips for becoming a commercial airline pilot - From Career Development to FAA Exam Practice: 1. Join a Progression Track Program Becoming a pilot requires years of study, testing, and training. To make it in this industry, you have to have a track record of learning new skills quickly. Many training programs have a “track record†that lets you jump right in and start earning cash or points toward your FAA Flight Instructor (FI) or student pilot (PPL) license. These programs are based on self-paced courses that teach you the basics and let you study for exams or take more advanced classes as you increase your skill level. 2. Take Careful Exams A big part of becoming a pilot is finding the right school and program for you. It’s important to research schools and programs carefully to ensure they are the right fit for your needs. Talk to students who have graduated from a school or program and ask them about their experiences. You can also check the program’s accreditation status online to ensure it’s solid. Make sure the school you are thinking about enrolling in is well ranked and assigns student loans, Don’t let tuition, fees,or other costs pressure you into choosing the right school—plenty of great programs out there that would be right for you. 3. Network One of the most rewarding aspects of becoming a commercial airline pilot is networking with fellow pilots and flight attendants worldwide. There are many great forums and networking groups online specifically for commercial pilots. You can also join a local chamber of commerce or local aviation club and meet people who share your interests. Join a club that meets regularly and has activities such as monthly dinners or get-togethers. You can also consider joining a professional organization such as the CAA or ASPA. These are great resources to socialize with fellow pilots and participate in community service activities. 4. Be Informed And Stay Up To Date One of the best ways to stay up-to-date on the latest news and legal issues in aviation is to join a local aviation club or an Aviation Legal Society. Many forums and mailing lists are dedicated to keeping you up-to-date on the latest news and legal issues in aviation. Look into joining a local aviation club or an Aviation Legal Society. Many forums and mailing lists are dedicated to keeping you up-to-date on the latest news and legal issues in aviation. Look into joining a local aviation club or an Aviation Legal Society. Becoming a commercial airline pilot is a great career choice. It's a challenging and rewarding career that will allow you to travel and see the world. If you're interested in becoming a commercial airline pilot, you should consider learning more about this career path. You must do your research before making your decision. You'll need to choose the right program for you, and then you can start working towards your goal. Jump to top

When you step into a home improvement store, you're bombarded with all kinds of different tools with fancy slogans in colorful packages, and it's sometimes hard to tell what you truly need. Even if you're not an experienced DIYer and do not need fancy equipment, there are just some tools that everyone needs to keep on hand. Check out this list of essential tools and equipment that will get you through most basic repairs and home improvement situations. Basic Tool Kit Everyone needs a basic tool kit from seasoned craftsperson to the inexperienced homeowner. This is technically more than one tool, but a tool kit as a whole is one essential everyone needs. This kit usually includes a hammer, both a Phillips head and flat screwdriver, wrench, pliers, Allen keys, utility knife, wire cutters, and a tape measure. These items come in super handy with basic home repairs and putting together furniture. Electrical and duct tape, a level, a flashlight, and safety goggles could also be useful additions to your collection. You can buy pre-assembled kits that already contain everything you need or build the kit yourself. Ladder Sooner or later, you'll have to tackle a job that is up high, so it is crucial to have an extension ladder in your garage. Whether you're cleaning your gutters, mounting a shelf or picture, cleaning the windows, or dusting the ceiling fans and light fixtures, a ladder will come in handy. Snow Removal Equipment If you live in a climate where it snows, a snow shovel is an essential tool to add to your collection. The weather will often report a snow storm, and everyone will flock to the local hardware or home improvement store to clean out the shovel department. Avoid the crowd and hassle and buy one during the off-season–this way, you have it and are prepared ahead of time. The same thing applies to salt and ice melt; it always disappears from stores in winter. Have a supply in your garage ready to go for the next storm. Gardening Supplies Even if you don't have much of a yard, some essential gardening supplies are a great addition to any tool collection—a wheelbarrow, trowel, garden rake, pruning scissors, gardening gloves, and a knee pad. Transporting soil, leaves, or yard debris will be a breeze with a wheelbarrow, and the rest of the items will cover your basic gardening needs. Suppose you don't have a yard at all but do balcony gardening or grow herbs on your kitchen windowsill. In that case, you probably won't need the wheelbarrow, but the other gardening tools mentioned will come in handy for your next green thumb adventure. Painting Tools At some point, you'll probably want to paint a room or piece of furniture in your home. If you have some of the basic tools on hand, it'll save you a lot of trouble at the hardware store; all you will need to get is the paint! It's a good idea to have painter's tape, a drop cloth (you can use an old bedsheet for a budget-friendly option), a roller, a paint tray, some paint thinner, and a few different-sized brushes. Put together a kit so you'll be ready to tackle that next painting task with ease. Even if you're not "handy" or mechanically inclined, there are definitely a few essential tools that you'll need to keep on hand. You don't need to go crazy and get every bizarre tool out there, but having these basic tools in your garage, you'll be in a much better place to tackle most home issues with ease.

Companies need to get their products to their customers. The larger the company, the more complicated its distribution and transportation needs will be. This means it's a good idea for any organization to have a plan to manage transportation in place. Here are six methods companies use to manage transportation. 1. Incorporating Communications Management Companies need to make sure all levels of distribution are managed well. Not only do they need to ensure all internal processes are streamlined, but they also need to find ways to ensure all product deliveries get where they need to go in an appropriate amount of time. Establishing good working relationships with your clients and partners is key, as is incorporating communications management methods and tools, such as branded call technology. 2. Utilizing Transportation Management Tools Transportation management tools such as transportation management systems (TMS) are vital to successfully keeping your distribution and transportation on track. These systems can take much of the workload off your employees' shoulders by automating repetitive tasks, including collecting real-time data and interfacing with your supply chain management, ERP and logistics management software. The automation allows your employees to focus on other aspects of transportation management, such as resource allocation and data analysis. It also improves the efficiency and cost-effectiveness of your transportation management. 3. Assessing Processes And Workflows Regularly It's important to assess all aspects of your company regularly, and transportation management is no exception. Make sure all transportation management processes and workflows are included in your assessments. Assessments, reviews and audits are meant to identify what aspects of your transportation management are successful and where your pain points are. You can then take the data and patterns you collect from your assessments to refine what's already working, improve or find workarounds for pain points and retire or pause processes and workflows that aren't benefiting you anymore. 4. Focusing on Logistics Logistics management must be in place across your entire organization and its processes to ensure all workflows and production lines are in order. In terms of transportation and distribution, logistics help you recognize and track patterns, both to ensure your transportation system is working within previously specified parameters and to collect data you can use to improve your transportation management later. Investing in logistics can help you analyze industry trends, prepare for issues such as breaks in the supply chain, provide accurate data for audits and reviews and effectively manage your inventory and distribution destinations. 5. Monitoring Vehicles And Drivers A simple and effective aspect of transportation management is monitoring your vehicles and drivers. Doing this helps keep your drivers safe, the vehicles they use to do their jobs are undamaged and their schedules on track. Many companies use tools such as optimized route planning, GPS monitoring, location trackers and regular check-in requirements. These tools help prevent schedule slip by updating drivers in real-time of traffic and managers and clients of potential delays. You should also regularly perform maintenance on your vehicles to ensure everything is in working order and the vehicle can be safely driven. 6. Building Good Relationships With Business Partners One aspect of transportation management that may be overlooked is building and maintaining relationships. You need to make sure your transportation team has good relationships with the other departments in your company, particularly logistics, sales and teams that work directly with your suppliers, vendors and distributors. You also need to ensure good external relationships with partners, clients and other business entities. Doing so will ensure a bond of trust and improve your communication with other organizations. This will improve your transportation and distribution processes. Then, if there are distribution issues or shipping delays, there will be a solid foundation from which you can work together to find the source and develop a solution. Many transportation management practices can be scaled up or down depending on the size of your company and your distribution needs. Make sure you develop a well-defined plan to ensure distribution is as seamless and organized as possible.

If you're running a business, chances are you're always looking for ways to optimize your operations and increase efficiency. Better production and quality lead to more sales, and every company wants an increase in sales. One easy way to set your company up for success is by using conveyor equipment. Not sure if conveyors are right for your business? Here are five benefits of using conveyor equipment that will make you change your mind. 1. Increased Efficiency Conveyor systems can help increase the efficiency of your business operations. By automating the movement of materials, conveyor systems can help you improve productivity and reduce costs. Conveyor systems can also help you optimize your workflow and reduce material handling time. In addition, conveyor systems can help improve safety in your workplace by reducing the need for manual lifting and moving of materials. Conveyor equipment eliminates the need for most manual labor, which ultimately allows for fewer mistakes and higher efficiency performance. For example, if you're running a manufacturing operation, using conveyors can help move materials from one station to another without the need for employees to transport them manually. This can free your employees to focus on other tasks, ultimately increasing productivity. 2. Improved Safety Another benefit of using conveyor equipment is improved safety. Manually transporting materials can be dangerous, particularly if they're heavy or awkward to lift. By using conveyors, you can reduce the risk of employee injury and improve overall workplace safety. However, conveyor equipment can also pose a safety hazard if not used properly. There are a few ways that operators of conveyor equipment should remember: First, always make sure that the area around the conveyor is clear and free of debris. This will help to prevent any accidental trips or falls. Second, never try to reach across or underneath a moving conveyor belt. If something falls on the belt, it could get caught in the machinery and cause serious injury. Finally, always wear proper safety gear when working near or with conveyor equipment. With these safety measures in place, your entire company will see fewer accidents all around. 3. Reduced Costs Conveyor systems can be adapted to suit the specific needs of a business and can be used for a variety of applications, such as moving products through a factory or transporting materials from one site to another. By investing in conveyor equipment, businesses can save money on labor costs and improve efficiency in their operations. With conveyors automating many tasks that would otherwise need to be performed by manual labor, the savings your business can make will outweigh the cost of purchasing conveyor equipment. Additionally, because conveyors can help improve safety, they can also help reduce workers' compensation costs. 4. Increased Productivity Conveyor systems can be customized to handle a wide range of products and materials, making them an ideal solution for businesses in a variety of industries. For example, food and beverage manufacturers can use conveyors to move items through the production process, while retailers can use them to transport goods from the back room to the sales floor. As mentioned above, one of the benefits of using conveyor equipment is increased productivity. When employees are able to focus on other tasks instead of manually transporting materials, they can be more productive overall. Additionally, conveyors can help reduce the time it takes to complete tasks by automating the transportation of materials. In addition to reducing labor costs, conveyor systems can also help businesses improve their bottom line by increasing productivity and efficiency. 5. Improved Quality Finally, using conveyor equipment can also help improve the quality of your products or services. When tasks are automated, there is less room for human error. Additionally, because conveyors can help improve efficiency and productivity, they can also help reduce the overall cost of production, which can lead to improved quality. Conveyor equipment can offer a variety of benefits for your business. From increased efficiency and safety to reduced costs and improved quality, conveyors can help take your business to the next level. If you're looking for ways to optimize your operation, consider investing in conveyor equipment.

Menopause is a time of change. Unfortunately, many of the things that happen naturally can negatively affect your health. Here are six common effects of menopause and what you can do to manage them. 1. Night Sweats and Hot Flashes Hot flashes often occur for years before and after the actual time of menopause, in the periods known as peri- and post-menopause. They are caused by decreased estrogen levels in the body. When you experience hot flashes at night, they are usually referred to as night sweats. You may find yourself waking up in the middle of the night drenched to the skin. This can seriously disrupt natural sleep patterns and lead to other health issues. 2. Emotional Changes There is such a thing as menopause anger, and anyone who tells you otherwise has obviously never experienced it firsthand. However, mood changes that accompany menopause are not all about irritability. Instead, many women experience intense fluctuations in moods, sometimes swinging from one extreme to another. Many jokes have been made about menopausal women and their moods. While the jokes themselves may be inappropriate and misguided, the emotional changes brought on by hormone changes are no laughing matter. They can lead to social withdrawal, loneliness and depression if you do not address them in a healthy way. Many women find that mindfulness techniques can be helpful in identifying mood changes and working to moderate their effects. These same strategies can also reduce stress and anxiety, making them excellent tools for dealing with the ups and downs of everyday life. 3. Weight Gain Another effect of dropping hormone levels is a slower metabolism which can cause weight gain. While being a few pounds overweight won't usually lead to major physical health problems, it can cause you to feel depressed or anxious. Additionally, significant amounts of extra weight can put added strain on many physical systems, like your heart, muscles and bones. If you notice that you are having trouble maintaining a healthy weight after menopause, there are some things you can do. Start by acknowledging the change, and then talk with your doctor about steps you can take to control future weight gain. 4. Sleep Deprivation Several symptoms of menopause, such as an increased urge to urinate, hot flashes and night sweats, can disrupt natural sleep rhythms. Unfortunately, this can lead to sleep deprivation, which can set in after as few as four or five days of too little or poor quality sleep. Some of the most common symptoms of sleep deprivation include irritability, mood swings, memory problems, difficulty concentrating, and excessive drowsiness during the day. Establishing a nighttime routine and following it every day can help combat the problem. However, you will need to acknowledge that physical changes due to menopause may continue to cause disruptions. 5. Sexual Discomfort Sexual discomfort and dysfunction often accompany decreased estrogen levels associated with menopause. It can manifest in several different ways. For example, many women experience lower libido, even if they have had a healthy sex drive in the past. Intercourse can also become painful for some people. A common cause of that is vaginal dryness and thinning of vaginal tissues. Open communication with your partner is key during this time. Be honest about how you feel, both physically and emotionally. It's a good idea to stress that this is a natural consequence of your changing body. Look for creative solutions to maintain intimacy with your partner. 6. Reduced Bone Density This is perhaps the most serious health effect of menopause. Decreasing bone density can increase your risk for fractures and related complications. Be sure to have bone health screenings performed according to your doctor's recommendation, and always follow up if they show cause for concern. Hot flashes, weight gain, and mood swings are a few of the health effects of menopause that can be managed with proper care.

Professional pilots often find themselves jumping from airplane to airplane with little time in between on a daily basis. This rushing can lead to wolfing down unhealthy food in quick moments during the day. Whether you are a professional or an amateur pilot, you must prepare yourself with good nutrition for your trips. You most likely do not have time to wonder is rice gluten free or how many carbs are in a chocolate bar. With that in mind, good pilots pack a good food kit and a good food plan to take with them on all trips. The Essential Food Kit If you are a professional pilot, there's always the chance you can get a nutritious meal during your flight. As more and more airlines move away from food service, this will not always be the case. What that often leaves professional pilots with is trying to grab something quickly inside of an airport terminal in between flights. Quite often, their food choices boil down to either fast food or something they find in a convenience market. For amateur pilots, there are sometimes long flights that do not offer any type of catering. When flying a plane by yourself, you most likely cannot spend a lot of time preparing something to eat. In all of these situations, the best course of action is to have a standard food kit that can get taken with a pilot anywhere. In this way, pilots always afford themselves access to healthy and nourishing foods during their flights. Some items to pack in this kit include dried fruit, trail mix, granola bars, and protein bars. Things such as beef jerky, nuts, canned tuna, and graham crackers also make good choices. A large bottle of water is always a good choice in terms of beverages. Beyond that, bottled sports drinks and juices make a good choice but of course, make sure it's nothing that needs to get refrigerated. Meals To Eat Before a Flight Make no mistake that flying can be hard on your body. When you combine altitude with constant motion and a seemingly endless amount of tasks to achieve, flying for a pilot can be challenging. That is one reason that so many pilots take great care in deciding what food will go into their bodies. This choice is crucial when deciding on meals before a flight. Pilots need to assure themselves of having plenty of energy and mental focus when flying. Because of that, they often choose to stay away from heavy foods like fried foods or red meat. So a typical breakfast for a pilot might be an omelet, some oatmeal, juice, and maybe coffee. Lunches and dinners are often things like salads or lighter proteins such as chicken or fish. Caffeine intake is something that pilots need to monitor closely. While caffeine can give a kick, there can be a crash further down the road. In addition, too much caffeine can lead to impaired decision-making and a jittery and nervous feeling. Because flying at altitude can be so dehydrating, pilots must stay well hydrated. That means drinking plenty of water before, during, and after a flight. Flight Recovery Foods Because a long day of flying can put plenty of stress on the body, the foods pilots choose after a flight are essential. Now is the time to fill their bodies with foods that offer plenty of antioxidants. These choices can include items such as green tea, bananas, and dark chocolate. These foods can help to ease their fatigue and relax somewhat stressed muscles. Plenty of berries and proteins such as almond butter and yogurt are also excellent choices. Pilots must be sharp in both body and mind when flying. That is why it is vital to make good food choices in all parts of a flight day.

Professional pilots often find themselves jumping from airplane to airplane with little time in between on a daily basis. This rushing can lead to wolfing down unhealthy food in quick moments during the day. Whether you are a professional or an amateur pilot, you must prepare yourself with good nutrition for your trips. You most likely do not have time to wonder is rice gluten free or how many carbs are in a chocolate bar. With that in mind, good pilots pack a good food kit and a good food plan to take with them on all trips. The Essential Food Kit If you are a professional pilot, there's always the chance you can get a nutritious meal during your flight. As more and more airlines move away from food service, this will not always be the case. What that often leaves professional pilots with is trying to grab something quickly inside of an airport terminal in between flights. Quite often, their food choices boil down to either fast food or something they find in a convenience market. For amateur pilots, there are sometimes long flights that do not offer any type of catering. When flying a plane by yourself, you most likely cannot spend a lot of time preparing something to eat. In all of these situations, the best course of action is to have a standard food kit that can get taken with a pilot anywhere. In this way, pilots always afford themselves access to healthy and nourishing foods during their flights. Some items to pack in this kit include dried fruit, trail mix, granola bars, and protein bars. Things such as beef jerky, nuts, canned tuna, and graham crackers also make good choices. A large bottle of water is always a good choice in terms of beverages. Beyond that, bottled sports drinks and juices make a good choice but of course, make sure it's nothing that needs to get refrigerated. Meals To Eat Before a Flight Make no mistake that flying can be hard on your body. When you combine altitude with constant motion and a seemingly endless amount of tasks to achieve, flying for a pilot can be challenging. That is one reason that so many pilots take great care in deciding what food will go into their bodies. This choice is crucial when deciding on meals before a flight. Pilots need to assure themselves of having plenty of energy and mental focus when flying. Because of that, they often choose to stay away from heavy foods like fried foods or red meat. So a typical breakfast for a pilot might be an omelet, some oatmeal, juice, and maybe coffee. Lunches and dinners are often things like salads or lighter proteins such as chicken or fish. Caffeine intake is something that pilots need to monitor closely. While caffeine can give a kick, there can be a crash further down the road. In addition, too much caffeine can lead to impaired decision-making and a jittery and nervous feeling. Because flying at altitude can be so dehydrating, pilots must stay well hydrated. That means drinking plenty of water before, during, and after a flight. Flight Recovery Foods Because a long day of flying can put plenty of stress on the body, the foods pilots choose after a flight are essential. Now is the time to fill their bodies with foods that offer plenty of antioxidants. These choices can include items such as green tea, bananas, and dark chocolate. These foods can help to ease their fatigue and relax somewhat stressed muscles. Plenty of berries and proteins such as almond butter and yogurt are also excellent choices. Pilots must be sharp in both body and mind when flying. That is why it is vital to make good food choices in all parts of a flight day.

An exciting career as an airplane pilot can take you far. Your job requires full attention and long hours of dedication in the cockpit. A body that is tired and rundown can make you vulnerable to mistakes and zap the joy from your days. Put in the work to get fit and stay in great shape. Model good health for your colleagues and the next generation of pilots. Your body and your career are worth the investment. 1. Optimize Nutrition Fitness starts on the inside. Airport fast food and vending machines may seem convenient at the moment, but they typically lack nutritional value. Prepare balanced meals at home or try a weekly delivery service. Choose an option that can be put on hold during long trips. Packing healthy snacks like high-quality energy bars and cut vegetables can get you through long days. Consider boosting your nutrition goals with support from a multivitamin and a specialized glycogen supplement to aid in recovery after major exertion. 2. Stay Hydrated You may misinterpret signs of dehydration as hunger cues and reach for sugary snacks. Bring an approved water bottle with you to sip throughout the day. You can avoid distracting headaches, dizziness, and fatigue by setting a water target for each day. An electrolyte drink can help you to maintain homeostasis during flight hours. 3. Focus on Aerobic Conditioning Cardiac fitness is paramount for your ability to stay focused and consistent under pressure. Your heart needs to be in great condition to carry everyone through potential moments of stress onboard the plane. Schedule time to walk, run, or ride a stationary bike before flights. Try a HIIT (high-intensity interval training) workout in your hotel room or at home. HIIT workouts can last as little as 10-20 minutes and slot into a tight calendar. 4. Add Strength Training Strength training is essential for building muscle tone that helps your body to feel good while sitting up at attention during extended flights. Join a gym with free weights and machines while you are at home and work towards a resilient baseline. Pack resistance bands for your days away so that you can maintain your strength without searching for equipment. Resistance bands come in a variety of levels and take up very little space in a bag. 5. Try Yoga A yoga practice can increase your flexibility and joint mobility. Start with a virtual beginner course and improve your spinal alignment. Awareness of your body in space, or proprioception, can be stabilizing while you are in the air. Yoga can be great for people who live with chronic pain or digestion issues. Save videos of practices that are designed for travel or small spaces. 6. Meditate Daily A meditation practice can help you to mentally manage stress and eliminate the physical signs of an unbalanced life. This can relax your nervous system and allow you to control your breathing in a healthier manner. 7. Find an Accountability Buddy Pair up with a co-worker or friend to check in on each other’s fitness goals. You can text or share your progress over video calls when you are out of town. Meet for walks or group workouts when you are nearby. 8. Use Fitness Apps Fitness apps on smartphones can be extremely accessible and affordable. Track your nutrition and exercise daily and get useful ideas. 9. Hire a Personal Trainer A personal trainer can raise your motivation and introduce you to new types of exercise. They may be able to notice areas for improvement and give especially helpful advice that accounts for your whole situation. 10. Make Movement a Lifestyle Choose stairs over the elevators and find ways to stretch on long days. Add movement throughout your day and try isometric exercises while waiting for your next flight. Make smart choices about your health today and let your potential soar. Dietary and exercise modifications can fit around your high-flying life.

Buying a home is a huge investment, and not only in terms of monetary value. You'll also be investing time, effort and other resources into looking for a home, closing on your purchase, maintaining that home and simply living in it. Here are five important tips new homeowners can use. 1. Know How Often To Replace Things And Perform Maintenance When you own a home, you're responsible for its upkeep and for replacing anything that must be replaced. This applies to appliances, parts of the construction itself and your belongings. For example, you need to know how often to replace mattress and re-shingle roofs, as well as how often to clean ovens and ductwork. While some types of maintenance will need to be performed by professionals, you need to know the basics of maintaining appliances, plumbing and other aspects of your home. 2. Consider All Costs Related To Homeownership In order to perform regular maintenance and replace appliances and objects as needed, you need to ensure you're able to cover those costs. Consider as many possible costs related to owning your home as you can so you know whether you can pay for it and how you can plan to do so. Remember that you may be surprised by something breaking without warning or wearing out before you expect it to, so you need to be prepared to cover unexpected costs as well as the ones you're planning for. As soon as you finalize your purchase, have a home inspector check the house and everything in it so you're aware of the age and wear of everything. This will give you a better idea of how much you'll need to spend and when. 3. Make Sure You Have Good Homeowners Insurance A good homeowners insurance policy is vital for any homeowner. Make sure your policy provides all the coverage your home requires. For most homeowners, this means purchasing a policy offering comprehensive coverage; however, the coverage you require may differ depending on your location. If, for example, you live in an area where flooding is common, check whether that is covered by a comprehensive homeowners policy in your area or whether you need to purchase a separate flood insurance policy. Check whether bundling it with your other insurance coverage would benefit you. Insurance is a tool for protecting your property and your investment and it's highly likely you will be required by your mortgage lender to purchase insurance coverage. 4. Know When You Need Professional Assistance Owning and maintaining a home is a big responsibility, and there's no realistic way you can take care of everything yourself. Perhaps you're quite good at remodeling or maintaining ductwork. Maybe you're comfortable enough with the purchasing process to forgo a realtor. No matter what you're able to do on your own, there will be something you aren't comfortable with. A good example is wiring. Unless you're a professional electrician, it's ill-advised to attempt to replace, repair or inspect wiring on your own. It's quite dangerous to do so. Make sure you know when you need to hire a professional and when you can take care of something yourself. 5. Create a Budget And Stick To It One of the most essential skills a homeowner must possess is budgeting. He or she needs to be able to budget all of his or her expenses and stick to that budget. You'll need to do this during the home buying process, determining your ideal price point and the extent to which you can compromise on that price point. You'll also need to do this after you close on your home, budgeting for monthly expenses as well as larger ones that will likely occur less often, thus allowing you to save for them. Homeownership isn't necessarily for everyone, but for those who do want to own a home, it's important to make sure they understand what needs to be done to purchase and maintain that home well.

Summer is a time for relaxing. Even if you still have to work, you should try to take a little more time off and simply enjoy yourself. You may find yourself refreshed, energized and ready to jump back into your routines come autumn. Read on for a few ideas to help you wind down this summer. Take a Break From Work One of the first ways to wind down in the summer is to take a break from work. You probably have some vacation days coming, so use them. You don't have to do anything special. In fact, it's probably better you don't. You might use the time to catch up with some chores around the house (especially if they've been bothering you) and indulge in a few books and/or movies. Try not to even think about work during this time. Just let it go, and let the stress go with it. Develop Some New Habits You might also use your summer to develop some new habits. You might start making healthier food choices for one thing. Summer is the perfect time to cut back on heavy meals and indulge in plenty of fresh fruits and vegetables. You could also encourage yourself to drink more water. Look for some vitamin supplements to help you out, or try something like Alien OG for relaxation. Manage Your Stress These new habits will help you manage your stress and come down from months of work and worry. Music therapy is another good option. Create a playlist of calming songs or of your favorite music, and use it frequently when the stress ramps up. Sit back, and close your eyes while you listen for an even more relaxing experience. Immerse yourself in the music, and focus on it rather than on your problems. Other useful stress management techniques include guided breathing exercises, meditation, biofeedback and progressive muscle relaxation. Learn about some of these so that you can use them when life gets to be a little too much. Start a New Hobby As summer begins, you might unwind by starting a new hobby. Perhaps you've always wanted to learn how to paint or sew or garden. Then give them a try. Do some research about your chosen hobby, reading basic instructions and getting a sense for what you need to have and what you need to do. Then start small with an easy project. Get some help if you need it, too. You might turn to a friend who practices the hobby or even take a class. Mostly, enjoy your hobby. Don't get frustrated if things aren't perfect at first. Your skills will grow over time. Find a New Favorite Place Perhaps you're rather tired of all your old haunts. They might seem a little dull to you lately, a little too familiar. In that case, find yourself a new favorite place. Try a different coffee shop, for instance, one with a unique atmosphere and unusual menu offerings. Do some exploring in your city, and visit places you've always intended to check out but have never gotten around to. Spend an afternoon at an historical site or museum, or go to that flea market that has always been so tempting. Take time to visit a library on the other side of town or a park you've never been to. You might just find some new favorite places. Go on Vacation Finally, consider taking a vacation this summer. First, set your budget, for this will determine how far you can go and for how long. Then pick a destination, perhaps someplace you've always wanted to see. Book transportation, hotel rooms and rental cars through a discount travel site to save some money, and plan carefully so that you know what you would like to experience during your stay. Be sure you pack according to a list so that you don't have to purchase necessities during your vacation. Spend a little money on souvenirs instead. Summer can be the perfect time to unwind, so follow some of these tips, and relax!

Starting a business is challenging, but starting one that is successful is even more so. A lot of thought and planning need to go into a successful business strategy. Thankfully, there are a few tips that new business owners can follow in order to ensure the longevity of their endeavors. Make Sure to Monitor Your Expenses Failing to properly manage expenses is one of the most dangerous things a company can do. The reason is that they may inadvertently be spending much more than what they should be or even exceeding the amount of money coming in, or losing money overall. Although it is true that sometimes businesses are forced to operate at a loss, failing to keep track of expenses might mean that your company is doing so unnecessarily by spending money on things it does not need to. One great way to prevent this, for example, is to hire a professional to conduct a freight audit for your enterprise because, based on their examination, they will be able to tell you if you are spending too much money on shipping expenses. No matter what the results end up being, your company will end up benefiting from knowing the answer. If you are spending too much, you can devise ways to solve the problem and if you are not, you can have the peace of mind of knowing that you are doing things right and focus on other problems. Make Sure to Prioritize Customer Satisfaction Successful companies prioritize customer satisfaction. Doing so has many benefits. For one, it increases the likelihood of repeat business and brand loyalty. The more you can keep customers coming back, the more consistent your sales will be and the less you have to depend on marketing. If you can foster feelings of loyalty to your brand in your customers, they will be more likely to buy from you again. Plus, if your products or services satisfy your customers, you will have to worry a lot less about costly returns and/or refunds being requested by them. In addition, happy customers can also help you reach even more customers by word of mouth. Conversely, unhappy customers can have the exact opposite effect by warning their friends and family about your company's products or services. Make Sure to Prioritize Employee Satisfaction You should also make sure to prioritize the satisfaction of your employees. The truth is that unhappy employees can be a problem in multiple ways. For one, it will lead to a high employee turnover rate. This is costly for businesses because it takes time and money to properly train someone to do the jobs you want them to do. If you keep having to hire new employees, you will keep having to spend both of these precious resources on training. In addition, unhappy employees are less productive and less helpful to your customers, which has a negative impact on customer satisfaction. In short, there are many benefits to treating your employees right, including low turnover rates and higher productivity and customer satisfaction. Make Sure To Have Patience When you start a new business, you need to have patience and realize that some things come with time and consistency. You cannot expect your endeavor to be a success from the start because that takes hard work. You must allow your company time to develop and grow over time. All new business owners want their companies to be successful. In order to accomplish that goal, there are a few tips they can follow. They should monitor their expenses, prioritize customer and employee satisfaction and have the patience to see their dream become a reality.

If you’re looking for a new and interesting way to invest, buying an airplane might be just the right thing for you. This is especially the case if you travel frequently or work in the aerospace sector. However, you might be overwhelmed with the many details and technicalities involved with the airplane market. This post should help you understand the ins and outs of investing in a private aircraft. Preparing Your Finances Owning an airplane is a significant financial commitment. You are, after all, buying a large machine that can be very expensive to operate. You will want to make sure you have the financial resources available to handle an unexpected major repair, as well as the money required to fund the ongoing maintenance of a used airplane. You can minimize the financial impact by purchasing a well-maintained airplane from an honest seller. You could also reach out to a financial consultant who can help you find investment solutions that work for you. Knowing Your Needs If you decide that buying a private airplane is the right move, the first step is to identify the type of airplane that best meets your needs. Single engine airplanes are the most common type of private aircraft but multi-engine airplanes are also used for private flight. In general, single-engine airplanes are significantly less expensive than their multi-engine counterparts. Also, single-engine airplanes can often be operated by a single pilot, which can be a significant advantage if you’re a solo flyer. With that said, multi-engine airplanes have several advantages, including increased range and higher maximum takeoff weight. If you travel long distances or plan to carry passengers or cargo, a multi-engine airplane might be a better choice. Finding the Seller The next step in the process is researching and finding the seller of the type of airplane that you want to buy. There are different ways to find a seller, including going through a broker or an online airplane selling platform. The great thing about buying a plane online is that you can usually get more information about the airplane from the seller, including maintenance records and other details that you might not get from a private seller. When it comes time to contact the seller, you want to make sure that the asking price is reasonable and within your budget. You should also find out if the dealer offers a decent warranty and what happens if the aircraft needs repair. Getting the Plane Looked At The next two steps in the process are to hire a valuation expert and have your airplane inspected for safety. There are companies that offer both of these services, but you can also use a mechanic who has an FAA inspector license to do these tasks for you. A valuation expert can do an appraisal of the airplane that you want to buy. The purpose is to determine the value of the airplane in today’s market and whether or not the price is fair. The next thing that you want to do is have your airplane inspected for safety. You want your airplane to be as safe and airworthy as possible, so you should make sure that it’s in good condition. Having a mechanic inspect your airplane for safety is the only way to know for sure whether or not it’s airworthy. Your mechanic will look for signs of damage, corrosion, cracks, failed landing gear, and other issues that might make the airplane unsafe to fly. Owning your own airplane can be an incredibly rewarding experience. The perks include reduced travel costs, more convenience, and better security. There are also some downsides that you should consider before taking the plunge. If you’re not careful, buying an airplane can quickly become an expensive undertaking that eats away at your bank account. But with a solid plan and a good mindset, you may be able to make the most out of your new investment.

You may have learned by now that in life, bad things can and will happen. It is possible that you have experienced heartbreak, loss, and struggles. Even if you are a very lucky person who has not witnessed a lot of misfortune, you will still encounter things in life that are not easy. Read this article for six ways to stay calm in stressful situations. Be Prepared It is important that you develop healthy ways to reduce and handle your stress when you are not in a crisis. Do not wait until something bad happens before you find what works for you. Talk to your doctor and express your symptoms and preferences for treatment. Many people have been prescribed anxiety medications that they take when the time comes, but there are more natural options if that is what you prefer. You should look into wyld gummies that you can eat before you enter into a negative situation, or afterward so that you can relax. Your mind is a very powerful thing, and the better your viewpoint is on life, the more successful you will be. Get Moving If you have a desk job or live a sedentary lifestyle, you are more likely to suffer from anxiety and stress than other people. When you feel the stress start to creep up, you should get up and move. A great way to relieve stress is to go on a walk, run, or do toning exercises. You may find that even stretching can improve your mood. Any time that you get your heart pumping and your blood flowing, your body and mind will thank you. Not only will exercise give you something else to focus on, but it will also reduce the physical side effects that stress can cause. Be Grateful Whenever you have one of those days where it feels like everything is going wrong and you just cannot catch a break, take the time to make a list of the positive things in your life. These do not have to be big or material things, sometimes the small things are the best. Do you have friends and family members who love you and care about your well-being? Do you have running water and food on your table? Were you born with talents and gifts that make you unique? There is never anything in your life that is too small to be grateful for. Once you realize that you do have great things happening around you, the better you will feel. Eat Healthily Junk food can be easy to eat and cheap or convenient, but the fact of the matter is that it does nothing for your physical or mental health. When you feel like your life or certain parts of it are out of control, remember that what you put into your body is something you do have control over. You can start small, by cutting sugar and soda out. Take the time to prep your meals so that you have healthy foods at your fingertips, and save yourself time and money in the long run. Healthy foods are better for your heart, which can be negatively affected when you get stressed. Take care of yourself. Start Journaling If you are going through something personal, embarrassing, or just something that you do not think anyone else would understand, write it out. This way, you are still able to express your feelings, and let out your anger, fear, sadness, or resentment, while still keeping the matter private. If you are not ready to verbally express how you are feeling, keeping a journal of your moods can be very healthy. You are the only one who needs to read your journal, so you can be as passionate or angry as you want to be. Hopefully, over time, you can see how you have improved and notice how expressing yourself through writing can be very helpful.

A restaurant is how you can turn your passion for food into a livelihood. And being your own boss gives you the flexibility to explore new recipes, different foods and your ideal business style. So what's keeping you from opening your own restaurant? For most people, the answer to that question is "I don't know how." Opening a restaurant is a bit different from starting other types of businesses. You need certain licenses and equipment to get your space up and running. In this article, we'll break down the process into simple steps so you can have your restaurant up and running in no time. Choose Your Niche Before you do anything, you need to know what you're selling. What cuisine is your favorite to cook? What type of food is in demand in your area? There are plenty of different ways to approach choosing your niche, but the key is that you choose something you love to make. That passion will keep you energized and moving forward, even when things get tough. Create Your Business Plan Next, you'll need to create a business plan. This is the document you'll present to lenders and investors who will help fund your restaurant. There are many things to consider when writing a business plan, including: The size of your business A plan for staffing The proposed location Types of restaurant equipment Marketing plan Overhead costs How long until you make a profit It seems like a lot of information, but the goal is to help you think about your business from every angle. The more complete of a picture you can form in your head, the more likely you are to be able to adjust to changing circumstances and ultimately succeed. Decide on Your Name and Legal Structure Don't forget that beyond just coming up with a catchy name for your new restaurant, you also have to choose how you're going to run it. Will it be a sole proprietorship? Do you have a partner you're working with? You can choose from a few options, so just make sure whatever you land on accurately reflects how you plan to run your business and how (if at all) you plan to share profits. Get Licensed and Certified Like any business, you'll have to register your restaurant with your local government and pursue the appropriate certifications to operate in your area. These usually require a couple of inspections, so don't panic if it takes a little while to get through this process. The more important consideration for restaurants is licensing. To work with food, you need two special licenses: - Food handler's permit - Liquor license The first shows that you are trained in food preparation and qualified to cook and handle food for sale safely. The second license is only required if you plan to sell alcohol at your restaurant. What's important to know about this license is that it only covers your establishment. Every server or bartender who serves alcohol will also have to secure a personal license. Hire Staff With the business part of your restaurant set up, you can now start hiring your staff! The key to hiring staff is first to decide what positions you need to fill and how much your payroll budget is. That will help you when it comes to posting jobs and setting expectations with candidates. As you interview people, keep in mind the qualities you're looking for in staff, both personal and professional. Ideally, you want people with some experience in the industry and the role they're applying for. It's also important to look for people you get along with and who would get along well with each other. Matching personality types in the early stages is the best way to avoid internal conflicts later on. Once you have your staff hired, you can open your restaurant! So remember, if you're ready to open your own restaurant, just follow these simple steps!

Strong chests are one of those things that every man wants because they make your upper body look less frail and more impressive. If you're looking for a way on how to grow your chest, you want it to become stronger and more defined, and If you feel like some muscles in your body could use a little definition, then there's hope for you. Chest development is relatively easy, all it takes is dedication and consistency. So go ahead and follow our six tips below. 1. Do Bench Presses The bench press is an effective and popular lift. It's a good exercise to help you build and strengthen your upper body. If you want to develop your chest, you should incorporate bench pressing into your routine. Firstly, it has a great eccentric component that will help build muscle. Secondly, the bench press allows for a greater range of motion than other upper body exercises and comes with supplementary exercises if done in a compound fashion. 2. Do Some Push-Ups Pushups are an effective exercise for building the chest. They are easy to do, and you can do them anytime and anywhere. All you need is a flat surface and a little determination to complete it. You can also do variations of pushups to make your muscles burn. You can add some plyometric or clapping pushups, which will make things even more interesting. 3. Do Dumbbell Flyes Lie on a flat bench with your torso supported at 45 degrees and have a dumbbell in each hand. Now, raise your arms to the sides, palms facing forward. Lower the weights back down to the starting position and repeat this exercise. You can make this exercise even more effective by stabilizing your body with lower back or butt support. Dumbbell flying is a great supplemental exercise for working your chest. It will work on your chest muscles and give them room to grow. 4. Do Dips A great way to get a stronger chest is to do dips. Dips are an easy and simple movement you can do anywhere, anytime. All you need is a bench or chair, and you're good to go. To make this even more effective, doing the dips with your legs held behind the bench is better. They will allow for a greater range of motion for your chest muscles. 5. Do Raises Raises are a good addition to your workout routine. Short exercises allow you to burn lots of calories, especially if you do them at high repetitions. Raises work many different muscles in your body but focus on the chest when done in a compound fashion. If you want to make your chest stronger, then it's best if you incorporate raises into your routine, especially since they won't take much time or effort on your part. 6. Do Cable Crossover The Cable Crossover is a good and effective exercise for building the chest muscles. The exercise focuses on the chest. One can do it with a simple cable machine, or you can do it by using dumbbells. You must grasp both ends of the cable and move your upper body from one side to another as if you are running your hands over your chest. It will work on your pecs and make them stronger, especially if you choose a heavy weight to use. Conclusion Working out your chest is a good way to improve your health and general well-being. If you don't have much time or patience, you should consider doing some of these exercises. The most effective exercise for building muscle is sometimes the most basic. Exercises are great for your body and can significantly impact your life. You've got nothing to lose when working on those muscles, so hop down to the gym and start lifting.

Experiencing stress is never fun. Unfortunately, it can be difficult to get rid of anxiety, especially if you have depression or OCD. Because of this, you may want to use some techniques when you're in a rut. Here are four effective ways to alleviate stress. 1. Hang Out With Friends When you're feeling stressed, it can be tempting to lie in bed and do nothing. However, this will probably only worsen your anxiety. The more you're able to think yourself into a hole, the worse your feelings will get. Therefore, one of the best things you can do is hang out with your friends. Try to plan an activity that involves a lot of interaction. When discussing options, be sure to avoid hanging at a house. It's best to get a complete change of location. When you meet up with your friends, feel free to bring up your source of stress. Oftentimes, a second opinion will reveal how much you've overblown the issue. You may also get some good advice! For instance, if you're worried about calculating your home's value, a friend might point you towards a home's value estimator. Once the issue has been discussed, move on and have fun! 2. Get Active Physical activity is one of the most effective cures for anxiety. While it can be difficult to make yourself start exercising, the reward is well worth the effort. For one thing, working out produces endorphins in your body. This chemical generally creates a happy and relaxed feeling. Also, doing a physical activity is likely to take your attention away from stressors. Even a stagnant workout like running will probably require your complete attention. In order to get the most out of your workout, you'll want to immerse yourself in it. Start by making a playlist. Add all of your favorite songs, particularly ones that get you pumped up! Next, find a place to work out outside of your home. Staying in your house is likely to remind you of your problems. All that's left is to enjoy your exercise! 3. Try Meditating While it may seem odd, meditation can be extremely effective in alleviating stress. If you're unfamiliar with the practice, meditation is done to calm the mind and expand awareness. Usually, the practice involves focusing on something and doing a breathing technique. If this is your first time trying mediation, you'll want to do some research beforehand. Look into the different types of practices available. While mindfulness meditation is the most popular type in the West, you may have more success with a different one. For instance, movement meditation can be easier for those that have difficulty staying still. If you're a spiritual person, you might have a stronger reaction to spiritual meditation. Whatever you choose, be sure to find a guided option. This allows you to focus on the practice without wondering what to do. 4. Start Journaling Sometimes, the best way to alleviate stress is to simply let it out. Unfortunately, talking to others isn't always an option. This is where journaling can come in handy. Basically, journaling involves writing your thoughts down. This allows you to let out your stress in a safe and healthy way. Fortunately, there aren't any rules for this practice. You don't have to arrange each entry like a diary or a letter. Instead, you can allow yourself to unwind in whatever format feels best. If you aren't feeling wordy, you may want to make a list. If you have a lot to get out, try continuous writing. This practice involves writing without removing your pencil from the paper, usually for a set amount of time. While the results may not be completely legible, you might feel less bottled up by the end. Getting rid of stress is practically a science. It takes determination, experimentation and time to discover the methods that work best. No matter what, don't allow your stress to get the best of you!

Post-traumatic Stress Disorder, or PTSD, is a disorder that anyone can develop after a stressful or traumatic event. One of the most common professions related to the development of PTSD is military service, so active-duty military personnel and veterans both need to develop an awareness of PTSD and its symptoms, as well as coping mechanisms. Here are six strategies veterans can use to deal with PTSD. 1. Find Ways To Minimize Stress Elsewhere in Your Life PTSD is related to and can be exacerbated by stress, so it's important to try to cultivate low-stress environments in your everyday life. Stress can come from anywhere, but there are some common triggers, such as dealing with your finances. For example, if you need assistance with loans or your mortgage, you can look into VA IRRRL refinancing or speak with a financial advisor about budgeting and investing. Other stressors may include over scheduling, physical health issues and problems with interpersonal relationships. 2. Educate Yourself And Others About PTSD Being proactive is a wonderful method of taking charge of your mental health. You can be proactive in a variety of ways and one of the most effective is taking the time to educate yourself and others about PTSD. This disorder isn't particularly well-understood, which means that treatment educational resources can be more difficult for sufferers to access than other types of mental health issues. If you take the time to understand PTSD and learn where to go for help, you're more likely to find the resources you need and you can encourage further education and research on PTSD. 3. Develop a Toolbox of Coping And Management Strategies There are many options for PTSD coping and management strategies. You should try several and see which ones work for you and your symptoms. Common coping skills involve recognizing your symptoms, practicing dealing with symptoms when they do occur and developing boundaries. Common PTSD management techniques involve planning ahead for potentially stressful situations, such as a holiday involving fireworks, practicing mindfulness and finding safe outlets for your stress. 4. Seek Out Support Groups There are two aspects to developing a support structure when you're dealing with PTSD. The first of these is to seek out and join a support group. A support group is a gathering of people who all suffer from something, either directly or indirectly, and who come together to emotionally support each other regularly. Your support group may be specifically for veterans dealing with PTSD, open to all PTSD sufferers, a general mental health support group or a group focused on issues related to PTSD, such as substance abuse or anger management. 5. Get Involved in Your Community The other aspect of developing your support structure is getting involved in your community. You may choose to seek opportunities to help others in your community, such as volunteer work or educating people in your community about PTSD. Alternatively, you may seek to develop and foster closer relationships with family, friends and other people who are already in your life. Strong interpersonal relationships can help you weather many of the symptoms of PTSD and ensure you and your loved ones are more prepared for them. 6. Find And Choose Treatment Options You should talk to your primary care physician first if you're concerned you may have PTSD. He or she can refer you to a specialist to help you get a diagnosis. That specialist can then help you develop an appropriate treatment regimen and direct you to resources for support, management and coping skills. You should also consider seeking out a therapist or counselor. He or she can help you talk through your experiences and determine which coping skills and management strategies may be best for your needs. If you think you or a loved one are dealing with PTSD, it's important to seek help from a mental health professional. Mental health professionals are trained and experienced in recognizing, diagnosing and treating PTSD and many other mental health issues.

When the heat hits, it's time to uncover the pool. Maybe you don't have one yet, but if you're interested in building your own, this article is for you. Take a look at these five simple steps to creating your new oasis. Choose A Location And Design You need somewhere to install your basin. There needs to be enough space on your property; if you don't have a lot of space, the pool may take up your whole yard, which isn't ideal. You must also ensure that your yard is deep enough to install one. If there are any restrictions, and you're still interested in building a pool, consider a wading pool or small pond-like structure. Once you've determined where to install your pool, it's time to develop a design. Pools are most commonly rectangular; however, you can use one of many different shapes to fill your space. If you aren't sure quite what you're looking for, ask for help or advice from some pool builders in Austin or another hot location where swimming pools are common. Obtain the Proper Permits You've just finished determining a good location for your pool. Before you can start building, you need to obtain the proper permits. Typically you'll need a building permit, but look into local laws; some require special licenses for inground pools. If you are a member of an HOA, be sure to submit your plans for review. Many HOAs do not allow inground pools, but this varies depending on your location and the HOA in question. Build the Foundation Once you've obtained your permits, you're good to start building. This step consists of several smaller steps. Before officially pouring your foundation, you need to dig out your space and install your plumbing and electrical work. Once those are in place, you're free to install your foundation. Get that bad boy sealed off with a nice finish, and your foundation is finished. Build the Surroundings After your foundation is established and finished, it's time to move on to the landscaping and deck work. Ideally, you've left some room around the pool, and you can fill that space with a deck and seating or rock work and shrubbery. For a little extra beauty in your oasis, try adding some all-around lighting or a walkway. Fill and Treat Once you've achieved your ideal atmosphere, it's time to fill that baby up! After you add the water, you need to treat it with chemicals such as chlorine or bromine; these chemicals will keep your water cleaner and safer for a more extended period of time. These chemicals aren't permanent, so be sure to invest in a water test kit to monitor whether or not you need to add more at any point. When using chlorine as your treatment of choice, keep an eye out for an overly strong chlorine smell because if that's the case, you're smelling contaminated water; this results in the need for a shock treatment. Money-saving Tips The simpler, the better; keep a basic shape such as a square or rectangle, and avoid too many added stairs, ladders, or shelves. This will reduce your material usage and save you some bucks. Additionally, avoid anything over the top. Another excellent way to keep your cost down is to avoid buying a pool heater. Don't invest in a new heater without knowing exactly how much heat you actually need to apply. Run your pool for a season without a heater, and go from there; it'll save you money upfront and in the long run. Finally, don't pay someone to maintain your pool. While this isn't incredibly vital in the building process, it will save you loads down the line. As long as you are regularly cleaning your pool, it shouldn't be too difficult or time-consuming. When summer hits full swing, you'll need a little oasis. Whether you're building an entire swimming pool or a small pond, it will be a nice escape from the scorching hot sun. Now, with your newfound knowledge, you are ready to start your journey to being a DIY pool builder!

Countless companies across America and around the world rely on shipping businesses to complete their operations. Retailers and distributors need transportation companies to serve their customers successfully. For large-scale businesses such as manufacturers, shipping takes on added complexity due to the extensive transportation required for raw materials, finished goods and other items. Choosing the right transportation business is essential for ensuring your company’s profitability and reputation. What factors should you look for? What Is the Best Transportation Company for Your Business? Selecting shipping options is one of the most important decisions you can make in business. It has a huge effect on your clients and your operations. Done right, you have a great relationship with customers and smooth cash flow from completed orders. Choosing the wrong partner can result in backlogs, frustrated clients, serious errors and lost business. Take your time when deciding what company to partner with. There’s no specific right or wrong because the answer depends on the needs of your business. You need to look at your transportation volume, the extent of your shipping, the number of clients you have, shipping timeframes and countless other details of your operations. Generally speaking, the best solution for transportation should be flexible to the specifics of your company. What Industries Require Transportation Services? More businesses and industries than you may think can benefit from expert transportation services, regardless of whether they’re small businesses or international corporations. Retail stores need heavily adaptable transportation options to keep up with the demands of consumers and remain profitable. Not only is consistency essential, but so is speed. Logistics is needed to stock important store products and keep up with seasonal trends and customer purchasing habits. At the same time, there’s a need for transportation options that are compatible with e-commerce and online purchasing as well as in-store order fulfillment. Given the tight timelines that retailers and grocery stores deal with, it’s no surprise that expert transportation consulting and logistics management software is used so widely in this industry. All in all, there are well over 10 industries that depend on swift and accurate transportation services. Pharmaceutical and medical businesses need rapid delivery of supplies, equipment and other goods. Automotive businesses rely on the supply chain to deliver parts, tech and finished automobiles to countless places around the globe. Manufacturers also depend extensively on these state-of-the-art shipping solutions. What Should You Look For in a Transportation Company for Your Business? The most important factors for a good road carrier depend on your specific business goals and shipping needs. That said, several factors tend to be important regardless of the industry or business. Delivery Range One of the first questions you should ask is how far a carrier goes and what kind of connections they have. Local shippers work fine if you need to deliver the same goods to stores in the area, but they don’t help if you frequently ship to distant areas. In-House Network Some companies promise to help coordinate transportation to those areas via other carriers, but it’s usually less expensive in the long run to look for a more inclusive solution for your business. This is especially vital for international shipping, even if it’s to markets in Canada or Mexico. Tracking Tech You need to have eyes on your shipments at all times, and so do your customers. These days, it’s normal to expect state-of-the-art tracking abilities with expert carriers. Complex transportation needs enter into the realm of management, consulting and logistics. A professional logistics solution helps make the entire process easier for your business. It can also speed up order fulfillment and improve the consistency and quality of your orders, making clients happy.

Ever since you got your driver’s license, you may have pictured yourself sitting behind the wheel of your dream car. It is probably produced by a luxury brand and comes with high-tech features. Over time, you likely gave up on this fantasy and settled for a cheaper, more sensible vehicle. However, this vision can still become a reality. By saving your money or getting an auto loan, you can afford the vehicle you always wanted. Here are some tips to help you purchase your dream automobile. Improve Your Credit Before you get any type of loan, you need to make sure your credit score is high. Otherwise, you will have trouble finding a lender willing to give you money. You can increase your credit score in several ways. For instance, you can take out a small personal loan and make your payments on time. Late payments can lower your credit score. If you have any outstanding debts, such as student loans, you need to keep up with those payments, as well. You should also keep all your credit cards open. When you close a card, your credit limit average decreases. This, in turn, reduces your credit score. Apply for a Loan Once your credit score is decent, ask your local banks and lenders about available auto loans. Do not just accept the first loan opportunity you find. Compare and contrast the different options and pick the one that best fits your needs. Do Your Research You should similarly do your research before deciding what specific dream car you want. Just knowing the brand and color is not enough. You need to decide the specific year, make and model, along with your must-have features. You can then calculate the price of this vehicle. This way, you will know exactly how much money you need to obtain before you can purchase your dream car. When figuring out how much your car will cost, do not forget to consider maintenance expenses. Once you buy the vehicle, you will need to spend money regularly on gas, inspections and insurance. Customizations and regular cleanings are not always cheap, either. Invest and Save If you are wary of excessive debt, you can try to buy a car without a loan. This requires saving and investing your money over time. First, you need to set a budget. Write down how much you earn and spend each month. Decide which expenditures are truly necessary and which ones you can eliminate. This may be difficult at first, but the payoff of your dream car will be worth it. Some of the extra money you have each month should go into your savings account. Put some of that cash into your investment portfolio, as well. While entering the stock market can be scary, you should focus on investments that come with minimal risk. Look for companies that pay dividends and sell inelastic products. Remember that unexpected expenses may occur. You thus should not put all your leftover money each month toward your dream car. Keep some extra cash in your accounts for emergencies. You should also avoid dipping into your retirement fund. Consider a Second Job If your current salary is barely enough to cover your regular bills, consider getting a second job that brings in additional income. You can put most of the money you earn from this job toward your dream vehicle. Of course, not everyone can take advantage of this option. If you have a busy family life or a demanding primary job, you may not have time for a part-time gig. Be Patient Once you have finally obtained the money you need for the vehicle, do not jump at the first offer you get. Wait for a more favorable opportunity to come to you first. Your dream car may not be out of reach. If you follow the above suggestions, you should be able to get the vehicle you always wanted.

If you run an auto repair shop, you know how many pieces of equipment and people you must utilize. You also understand that the repair work you do is only half the battle. You also need to spend a fair amount of time marketing your business to drive new traffic. Get Your Operation Running Smoothly While it may seem unfair, independent auto repair shops struggle with their reputation compared to dealerships. While these independent auto repair shops may do superior work, dealers have a brand name behind them. So the owners of these repair shops need to operate in the most efficient manner possible. Begin by making sure that your mechanics operate as productively as possible. This efficiency can include simple changes to your garage, like making sure the temperature is always comfortable. Add in perks like offering good nutrition and beverage choices for your workers so they can stay fueled up during a long workday. It also helps to ensure you're staying up-to-date with the latest in technology and equipment. Staying current can include making sure you have great recycling equipment to handle all of your waste. It can also mean keeping technology on the cutting edge to assure your customers you are giving the latest specialized advancements. Physical equipment such as lifts, hydraulics, or something as simple as a keyword multi position ladder needs to be in good working order as well. Nothing slows work down more often than faulty or poorly operating equipment. When you make sure that your people and equipment operate as efficiently as possible, you give yourself the greatest chance for success. When you operate in this way, your customers will see this, and they will be back for your work time and time again. Let the World Know All About You Most car owners don't know much about how to repair their cars. That is why they are coming to an auto shop like yours for help. What stops them from choosing you is that they do not know if you'll do a good job or not. Start a simple and easily understood blog on your webpage. Offer customers advice about operating a car or common repairs that you do. Speak in plain language without a lot of technical jargon. Like any other business today, do not neglect your social media channels. These channels are where real people connect to share their feelings and thoughts about topics. Get into that mix and tell these people why you're a great choice to repair their vehicle. Coupons are always a great choice to drive new traffic to your business. Every vehicle will need an oil change or a tire rotation. Offer a discount for simple services like this for first-time customers. Another great way to drive traffic to your business is to have your satisfied customers do the work for you. Offer incentives for referrals and begin a customer loyalty program. It is always easier to keep a current customer than to find a new one. If one of your happy customers finds new customers for you, all the better. One other very effective method of marketing your business are service reminders. These can be in a text form such as an SMS message or an email, or they can be through traditional postal mail. Since you know every car is going to need regular service, why not do everything you can to make sure the customers that have used you before for the service come back to you again. Never forget to offer them some new perk as part of the service reminder to incentivize them to use your services. The job of running an independent auto repair shop can be challenging and may often feel like an uphill climb. When you operate as efficiently and precisely as possible and sell that message to the general public, you have a much greater chance of success.

Nurses are in need in every part of the United States, not to mention internationally. Becoming a traveling need means you'll be able to work in some of the places that are most in need while also creating plenty of benefits for yourself. There are many perks to being a traveling nurse, including flexible scheduling, high pay, traveling, learning new skills, meeting new people, and job security with room for advancement. Of course, there are several things you must do to prepare to become a travel nurse. 1. Sell Your Home Maintaining your home when you're always on the road is difficult. The mail will pile up, the lawn will become overgrown, and what happens if a pipe bursts or another emergency happens when you're out of town? Sure, you could hire someone to look after the place for you, but think about how much money you'd spend over the course of your career. The better idea is to try a home's value estimator, connect with a realtor, and put your home on the market. Chances are you'll be moving around lots for your job. If you'd like a permanent residence, you can always rent an apartment instead. It's lower maintenance and less likely to become a chore when you're working. 2. Build a Savings Account First While travel nursing pays excellently, it's still a good idea to build a good savings account even before you enter the job field. There are plenty of reasons for this, but the most common one is that you'll pay for many of your expenses upfront and then be reimbursed. Housing is sometimes an issue as well. While most travel nurses have furnished housing or receive a stipend for rent, things do come up. Prearranged housing may be less than you expected or you may need to stay in a hotel for short-term jobs. You'll also need to consider whether you'll need to pay your own utilities and what other amenities you'll want in each city. 3. Have a Strong Understanding of Your Licenses and Credentials Different states, types of jobs, and even hospitals require different types of licensing and credentials. You'll need to ensure that you have these sorted out before your first job and that you double-check what you'll need every time you change jobs. Typically, hospitals will require you to have active ACLS and BLS certifications. Some will also require NIHSS, PALS, or TNCC credentials. There is a compact or multi-state nursing license that allows you to work in more than 30 states. Your recruiter can help you determine which jobs and states your credentials are most suited for. 4. Network With Other Nurses Living the life of a travel nurse can be a lonely one when you're changing jobs every few weeks to months. You can remedy the feeling of loneliness by networking with and getting to know other travel nurses, especially those who are more experienced and may be able to offer you words of wisdom. They can provide you with advice not only on how to do your job effectively but how to make friends, where to spend time in each city, and even how to pack more effectively. 5. Read Your Contracts Thoroughly Understanding your contracts is vital. Always read the entire thing at least twice to ensure that you don't miss anything important. Ensure the contract's dates and your time-off list are correct, verify that all names and addresses are correct, and calculate that the money being offered is the right amount. It is also a good idea to ensure that you understand basic legal jargon in regard to nursing contracts. Becoming a traveling nurse is a hugely rewarding career. You'll get to do what you love and help people while traveling to some of the most interesting places around the world, making new friends, and creating financial security. By keeping these tips in mind, you'll be more likely to have a successful transition into your new career.