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Running for Women 101

Long-distance running is popular among women, and they compete in races ranging from the 5K to the marathon. Women who have been casually competing in races for at least a few months are likely ready to increase the intensity of their training so they can reach their full potential. Following specific, research-backed training plans and engaging in healthy habits, such as getting adequate sleep and eating a balanced diet, can help women to run their best possible race, whether they are running a 5K or a marathon.

Women who want to run their fastest 5K will need to increase their endurance by running longer runs of five to six miles, whereas women competing in a 10K race will benefit from even longer runs, of up to 10 miles. Women running 5K races should also include speed work, such as 400-meter repeats, 800-meter repeats, and interval workouts in their regular training regimens. Training for a 10K requires even more intense speed work, such as mile repeats, tempo runs, and longer-distance interval workouts.

Women who have mastered shorter distances and want to conquer the half marathon and the marathon will need to make sacrifices in other areas of their lives so they can commit completely to their training. Women who are training for a half marathon will need to carve out up to two hours per week for their long runs, whereas those preparing for a marathon can expect to spend three or more hours on their weekly long run. This level of commitment requires support from family, which involves both emotional support and assistance with tasks like housework and childcare. In addition to taking time away from family for their weekly long run, women training for the half marathon will need to incorporate longer speed workouts, such as two-mile repeats into their routines. Long interval runs, tempo runs, runs done at half marathon pace, and long runs in which the second half is run faster than the first are of benefit to half marathon runners as well. Marathon runners will do unique workouts such as the Yasso 800’s, but they will also include race pace runs and tempo runs into their weekly regimen, much like half marathon runners.

Aside from just running, women who compete in races of all distances would benefit from adding resistance training, or weight lifting, to their training regimens. Just two days per week of resistance training can improve running performance, and the research has supported this sort of exercise for runners. Adding simple resistance exercises such as push-ups, squats, sit-ups, biceps curls, triceps extensions, and military presses can make a significant difference in running performance.

Beyond complying with their training regimens, female runners need to engage in healthy habits, such as getting an adequate amount of sleep and maintaining a balanced diet. Clocking seven to eight hours of sleep per night is vital for staying healthy amid the demands of strenuous training. It is also important that women who run consume an adequate number of calories, vitamins, and minerals to support their running.

Proper nutrition and healthy sleep habits can help women to fuel their training and meet their running goals. Sticking to a training plan might be difficult, but it is worth the effort for women who cross the finish line of a race faster than ever before. By enlisting support from family and giving their bodies time for rest and recovery, women can stay committed to running despite life’s challenges and bounce back quickly from illnesses and injuries.

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Kickboxing 101

Kickboxing is a stand-up form of striking. It consists of a variety of attacks but is commonly known for strikes with the hands and legs (punches and kicks). This is only a small part of kickboxing, however, as the form of combat includes knee strikes, elbow strikes, open palm techniques, and many other stand-up attacks.
Many people, maybe even you, envision kickboxing as the atypical straight punches (the jab and cross) as well as the atypical roundhouse kick, which is more often simply referred to as a round kick. This is a beginning point for kickboxing but even a straight punch or a round kick are not as simple as they first seem. For example, there are different versions of the round kick, or roundhouse kick. A round kick in Tae Kwon Do is different from a round kick in Muay Thai. The same can be said for other striking forms of martial arts as well.

Kickboxing is a well-rounded form of martial arts that is not in itself a traditional martial art. Kickboxing, as I know it, is a culmination of many striking martial arts. Depending on where a person has trained, and with whom, the styles they are associated with may differ. For me, I primarily use Boxing and Muay Thai, while incorporating this technique or that technique from other arts. For an associate of mine, their base is in Tae Kwon Do with supplemental training in boxing and Muay Thai.

The more you search and talk with different people or groups, the more you will see variety in what “kickboxing” is for each person.

The history of the art.
Just as kickboxing is diverse and hard to define in simple terms, so is the history of the art. Various forms of stand-up striking martial arts date back to ancient times. You can be sure that some from, if we were able to truly follow them all the way back in time, predate historical records.

Muay Thai predates the 19th century and originates in Thailand. The style is the successor of Muay Boran. Other variations of Muay Thai and Muay Boran exist. Styles that predate Muay Boran and Muay Thai are argued to be basis for Muay Boran and that other arts influenced, or are influenced by, Muay Boran.

Records on Karate vary depending on the style, historian, and other factors. According to some accounts, Karate can be traced back to Zen Buddhism in Western India with an inception date of around 1400 years ago. Others trace the history of karate back to the 19th century but state possible earlier beginnings. The exact date of origin will likely never be known.

My point is, when you look at the details of and think about kickboxing, do not dial it down to one area or set of skills. Thinks of it as a larger spectrum of skills and disciplines that can be put to together in nearly infinite ways. Appreciate where the art has come from and where it will go.

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ISFJ 101

You know you’re an ISFJ Defender (or at least very nearly) when:
1. You’re under seventy years of age, and everything you see or hear reminds you of a vividly-remembered experience you had in the past.
2. When your kid’s preschool teacher comes to pickup all excited about the child’s construction-paper Groundhog hat that they made in class for Groundhog day and asks, expectantly, “How do you like her hat; isn’t it cute?” you return, “What is it?” (And then of course you tell both teacher and child that you love it.)
3. Your happiness depends to a great degree on the happiness of your cherished, inner circle.
4. Your child leaves his lunch at home for the eighty-third time, and you take it to him because you just can’t bear to have him to have to go to lunch without it, even when you know they’ll give him something to eat.
5. You go off for a fun weekend away from home at a fun place with a great crowd (not of your cherished, inner circle), and you realize at about bedtime the first night that, even though you know you’ll be glad you participated in this wonderful opportunity, all you really want to do right now is go home to your cherished, inner circle.
6. They tell you at kindergarten preparedness that in order to increase your child’s fine motor skills, you need to have him play with play dough, you think about the unavoidable mess and answer, “Do I have to?”
7. The kindergarten teacher sends home a recipe for homemade play dough with instructions that you are to make it for your child, you are not charmed. Still, you dutifully make green play dough for your child without complaining to the child or teacher. When the playdough is sent back at the end of the year, you place it in your kitchen cabinet. It has plenty of salt, after all, to combat bacteria and mold. When the next child comes home from kindergarten with the same recipe four years later, you retrieve the same green play dough from the cabinet for her to take to school for her kindergarten year. Yes!
8. You’d really rather switch than fight, but there are some hills you’re willing to die on.
9. You find yourself repeatedly taking your Pink Pearl eraser (which you carry with you at all times) during homework time to erase what your child just wrote on his homework paper so that he can rewrite it more neatly. “Nobody can read that, not even you!” you tell him truthfully. He totally doesn’t get it, but he complies, You go through this almost daily for 35 years. (Well, OK, maybe not quite 35.)
10. Your idea of spontaneity is a snap decision to take your tea 15 minutes early.
11. Your idea of adventure is taking your walk-loop in the opposite direction today.
12. Your kid calls you to let off steam, and then he goes on about his business while you worry about the things he told you about.
13. You had 13 roommates in college and never one fight. No, not one. It’s called conflict avoidance.
14. Anytime one of your cherished,innermost circle comes in the room, your natural response is immediately begin to assess his or her emotional state.
15. You are always saying you’re sorry about a circumstance in which someone finds himself or herself, not necessarily because you caused it, but because you feel sorry (sympathetic) for the person in the circumstance. It really means you wish you could fix it; if you could fix it you would; but all you have to offer just now is your sympathy.
16. You have trouble forgiving people who mess with one of your cherished inner circle, even after he or she has long since forgiven them.
17. You love to be complimented for good work, but you can’t graciously accept a personal compliment for the life of you. You feel you don’t deserve it, so it’s uncomfortable and embarrassing!
18. If another driver taps or hits the horn and you can’t discern why, you immediately assume, not that he is saying hello or that he is blowing at someone else, but that he is blowing at you — and not only that, but he is blowing because you must have done something wrong.
19. Your parents save the top of your wedding cake in their freezer for your first wedding anniversary celebration, but you got married during Christmas, and there’s always too much going on when you come into town for the holiday to remember it. It sits there for years, and, when, finally they deliver it to you, you place it safely into your freezer. It’s your wedding cake, after all, you can’t just toss it. But you keep forgetting. Finally you remember the cake on your 27th wedding anniversary. You and your nearly grown kids partake of the now somewhat freezer-burned wedding cake. Tradition! (And, how many after-marriage kids taste their own parents’ wedding cake?)
20. You’re under seventy years of age, and you just can’t understand why they can’t do it the way they’ve always done it.
21. When someone proposes a new and exciting experience, you immediately begin to question its cost, logistics, and safety, or to search frantically for some scheduling conflict.
22. You promptly volunteer to be academic mom at school so you won’t have to be party mom.
23. You just can’t help redoing all the pillows when your spouse makes the bed; he does it well enough, but not quite right!
24. When something significant goes wrong for someone in your inner circle, something goes wrong in you, too.
25. You have threatened to return clothes that come to the laundry inside-out, washed, dried, and folded inside out. But you can’t do it, because they really must be washed inside-in!
26. You don’t have any kids, or your kids are grown, but you can’t be anywhere near water (swimming pool, river, ocean) without becoming self appointed lifeguard for any children swimming there.
27. You make every effort to protect the health, feelings, privacy, and dignity of those in your cherished inner circle.
28. You still have hail stones in your freezer from the storm of 2011. And the hail-damage, totalled camper trailer. Memories…

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Introverted Expat

Traveling to a new and unknown place is a scary and exciting decision. After you arrive in your new home country, reality hits and the glittery romanticism of expat life starts to rub off. Beneath it, the undeniable truth shines through: you’re an introvert, and it’s the reason why the challenges of living abroad are starting to reel their ugly head. Can the two – introversion and expatriates – go hand-in-hand? Is it possible for introverts to thrive and succeed as expats?

“He who knows himself is enlightened”
These wise words from Lao Tzu are the perfect place to start when it comes to acing your introverted expat experience. Here’s why. If you’ve decided to take the leap and travel the world, you’re following in the footsteps of brave men and women who’ve gone before you. People like Marco Polo, Ferdinand Magellen, Sacagawea and Isabelle Eberhardt. Not bad company!

And while that sounds inspiring and leaves you with some pretty cool bragging rights, it doesn’t really help you much when you’re struggling in your new home country. So, what will help you thrive and flourish as a little, foreign transplant?

Let’s face it, you can’t ask cultures to change for you. What’s more, other people will see, interpret and judge you based on what’s normal and acceptable to them – whether you like it or not. You also can’t expect the world to place more value on introverted qualities and less value on extroverted qualities. And at the end of the day, you can’t turn your back on the world and hide from everything that’s challenging you. So, what’s an introverted expat to do?

The best way to thrive in your new setting is to know yourself and know exactly what you need in your new habitat.

Being self-aware and prepared is an introverted expat’s key to success
After Susan Cain’s book, “Quiet: The Power of Introverts in a World That Can’t Stop Talking” became a bestseller back in 2012, introversion became something of a trend. Over the last five years, being an introvert has become cool.

It seemed that introverts started popping up out of the woodwork. But not for very long, of course, since being in the spotlight is a bit draining for them. Nonetheless, introverts started to understand their place in the world, and even better, they started owning their place in this great big world.

And that’s something you can do, too, wherever you find yourself in the world as you embark on expat living.
Thanks to Cain’s contributions to study of introversion, being an introvert has never been easier, but it’s not because the world has suddenly become more accommodating to introverts, or has started to place more value in introverted qualities. The world is just as extroverted as its always been.

So, what’s changed? Now, introverts have the wonderful, self-affirming opportunity to understand themselves better. And this self-awareness is a game changer, especially when it comes to living abroad as an expat.
Introverts Are Perfect Candidates for The Expat Life.

Introverts don’t have to overcome or cure their innate, introverted qualities. That’s because these aren’t setbacks. Instead, the essential characteristics that define introverts are actually what gives them a big advantage to living and thriving abroad.

You just have to know what these essential characteristics are, and how to optimize them. If you want to discover the introvert’s superpowers and how you can use them to make your expat experience truly awesome, check out “Introverted Expat 101: How to Be, Live and Thrive as an Introverted Expat Traveling the World.”

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Independent Pro Wrestling Guide

When I was a young boy I used to watch professional wrestling on television every Monday and Thursday night, and I was entranced. These larger than life personalities captivated me in a way unlike anything else, and I dreamed of one day becoming a professional wrestler myself.

Fast forward a few years, and I got the chance I had been waiting for. I was able to train as a pro wrestler and experience the life I had always dreamed about. As it turns out, however, not everything is as it seems for the life of a professional wrestler.

There was so much that I was not prepared for when I began my journey. Sure, I had a basic grasp on moves and how to fall, but there was so much more that I wasn't aware of. Little nuances that, had I known, could have helped me out tremendously as I got my start.

Through the months that followed, I learned a lot of the little things that could help to bolster success in the ring, things that I wish I knew beforehand. While my own wrestling career ended up being cut short, due to finances and personal obligations, I thought it was a good idea to take this knowledge that I gained and pass it on to other professional wrestlers just breaking into the game.

That is why I wrote (Final Book Title). This way I could help out young, fresh professional wrestlers in the way I best knew how: by giving them advice based on my own experiences.

So if you are looking to break into professional wrestling, or you have already started your career, I encourage you to take a look at this book. This way, anybody new to the wrestling game can be one step ahead of the curve, helping to make the tough transition that is a life in pro wrestling.

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How To Write a Short Story

Writers, especially writers recently starting out, have always found it difficult to write stories well. Many writers do not even know where to start, because so many of the story elements such as character and plot seem too daunting for them to face. Writing a short story may seem even more intimidating, due to its even more rigid guidelines and the need for a concise plot idea as well as execution. However, writing a short story may also be extremely rewarding and the most appealing source of writing for many people, as it is the perfect measure of length without extraordinary commitment to complete.

When writing a short story, writers are faced with conditions of how to explain character, plot, setting, and more. Some people think short stories are simple, but even the best writers glean knowledge by looking at what others know through conferences and reading. The beauty of short story writing is the fact that it’s perfect for every level of writer, whether you’re just beginning or have published several novels. Sarah Zachary has compiled the same beauty of integration with her short story guide, in which she connects to every level of writing for a universal appeal.

The power of writing a good short story, as every good author knows, comes with practice and knowledge- knowledge of how to write your characters, your plot, your setting, all in one piece perfectly. When you’re writing a short story, word-building has to be quick. You must cut down your word count by assuming what your character knows already, describe settings in one paragraph, and believe a world beyond what you see, beyond the tiny bit you have a chance to describe. There’s characters to consider, cutting down on descriptions of your characters in a way to focus on developing them without the pages of description itself. Instead you must focus on dialogue, interactions, and body language. Everything of that sort is contained in Sarah Zachary’s guide on how to write short stories.

You must dive into the plot, introduce the problem as soon as possible, and attempt to start in the thick of things. That doesn’t mean the character needs to know, but crafting a short story must take speed and analyzing. They are always changing based on what needs to be said and vary in extremes of length, psyche, and persons. The writer has the ability to think beyond measures of simple flash fiction or more lengthy novellas and novels, in order to provide great stories and great messages. Although they provide these pluses, they are difficult to pull off without help and practice, and devotion directed towards the craft of developing the stories. One of the main pieces of advice often directed towards those who want to be writers full time is: Find a way to mingle with other creative individuals. The reason for this is to learn new processes in writing, to share craft advice, which can now be found all in one place: in an easy-to-use, fun guide.

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How To Write a Romance Novel

Writing a romance novel is simple when you are passionate about the subject and know you are ready to begin writing it. Preparation is important and one way of doing so is by reading about the industry, knowing what is selling now, identify who your target audience will be, decide what genre you are interested in writing for and make your novel different from what is published and available today. You will need to have read your share of romance books in order to get the feel on how they are written from beginning to end, what makes them interesting to read and what writing styles authors are using.

You will need to create your characters, name them, give them careers, find a place for them to live, create secondary characters, develop a plot, conflict and resolution to the conflicts. Dialogue is extremely important in a romance novel because you want to engage your readers and keep them hooked on your story. I find the best part of writing the romance novel is putting it all together and, once you complete it, going back to read it in its entirety. You will be spending time editing and making revisions before you take your next steps of formatting the manuscript to get it ready for submission. Be prepared to make several edits and it is helpful to take a break from editing or revisions because, after a while, you may end up missing grammatical errors or misspellings. I recommend not reviewing your manuscript for a one week after your second revision because, this way, you will be able to catch any mistakes you might have missed on your last editing session.

While it sounds intimidating, submitting your manuscript for publication is not as bad is it sounds. The process gets easier when you do all the necessary research on how to do this and become familiar with submissions guidelines. However, you may face the disappointment of rejection letters. However,
Getting a rejection letter is disappointing and may discourage you from submitting your manuscript again. However, you should not give up. Keep submitting your work and, at the same time, keep a file with any rejection letters you receive. A rejection letter does not mean your novel is not good enough, but it probably meant that it was not the type of project the publisher or agent needed. The more you research and learn about submissions guidelines the easier it gets. Keep submitting if you believe in your novel until you achieve your goal of having it published.

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How To Write a Paranormal Romance Novel

Would you like to expand your understanding on how to write a paranormal romance novel? If so, then check this out. The word paranormal means an event, things, phenomenon or any subject whose occurrence or idea has not and can’t be explained by the subject of science. In addition, the word romance means two people falling in love with a happily ever after story. Combine the two definitions together, and you now have a paranormal romance novel. Paranormal romance novels flood bookstores and digital media. This is the most popular and wide read genre of romance right now.

Underneath are some of the most fundamental information’s that you need to learn when writing a paranormal romance novel:
Paranormal Phenomena – A paranormal romance novel needs to have incidents or creatures that do not occur in everyday life. Most paranormal romance novel writers and authors incorporate paranormal phenomena within their characters. Examples are having heroes or heroines that are vampires or werewolves or angels.
• Paranormal romance novel writers also include unknown civilizations, Greek mythology, and the existence of legendary societies to add spice to their novels.
Intriguing Characters – A paranormal romance novel flows due to the actions of its characters. The characters give off a mysterious and intriguing aura, making the readers crave getting to know them.
• Writers of paranormal romance novel incorporate their immortal heroes and heroines with flaws and traits that make them more intriguing.
• The age of the characters in a paranormal romance novel is up to the writer
• Secondary characters, even villains, are created with mystery attached to them. However, you must never let them overpower the hero and heroine in terms of interest.

Romance – Romance is one of the main subjects for the paranormal romance novel. A paranormal romance novel romance is usually both sweet and painful.
• Most romance in paranormal romance novels include being the destined mate or loved one of the hero/heroine regardless of their mortality or immortality.
• Romance in a paranormal romance novel includes, mating, bonding, and uniting by a love making scene.
Setting or Venue – The writer of a paranormal romance novel decides where and when the setting, venue and time frame of the story should occur.
• Some paranormal romance novel writers start their stories in the distant past, leaping to the modern and present time to satisfy the plot needed for the course of the action of the story.
• Most paranormal romance novel writers chooses to incorporate the modern world in their setting, making the story feel like it is happening right now. Others create their own world, time line and setting for their romance novel.

Conflict – All paranormal romance novels have a conflict. Conflict is the problem that is needed to be resolved within the story. Many paranormal romance writers make this a turning point of the romance in the novel.
• A frequent conflict in paranormal romance novels includes the hero/heroine being doomed when his/her destined one is not found
• Other paranormal romance novel writers write conflicts about mixed species love, and immortality/mortal issues.

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How to Write a Novella in a Week

For those wanting to improve their novella writing skills I suggest you read this “How To” book. It provides an extremely in depth take on various intricacies of the process for creating a short story from the mind of an author who has recently taken it upon himself to master the art of the novella.

Every chapter delves into different aspects and helps the aspiring to hone both the skills they have and the skills they have yet to realize.

Each page should inspire individuals from all walks of life as they continue to increase their knowledge pertaining to composing a classic novella in under a week.

Different sections encompass different types of wisdom.

You are being tasked with setting out on a journey to enlighten your mind frame.

Light bulbs will go off and fingers will be snapped as you inch toward that sweet finality known as eureka.
This how to will provide you with numerous angles of attack that can assist you in making a novella which will flourish in all areas.

Uniqueness is one of the aspects that is repeatedly emphasized throughout. Being different with your creative content is the equivalent of dealing numerous body blows in the early rounds of a championship boxing match. You know those shots will pay dividends later which is why you toss them out from the start. Readers become impressed over time. After they finish the last sentence of your tale they should be impressed beyond belief with your clever wittiness.

Fused into the conclusion of the book is a special section dedicated to “How To Create A Successful Upwork Profile.”

Feel free indulge yourself in a reading experience that will please both the mind and heart. This book resonates with your soul like few others. The frequency at which this creation was composed was nothing short of spectacularly phenomenal.

Why not display your gift with words? That's the number one question you will answer by reading from the beginning to the conclusion.

Hopefully, the answer you come up with will convince you to never surrender control of your dreams.
Let me leave you with these words. Stay ready, so you don't have to get ready. I'm always starving. Remaining hungry ensures that even if you have the ability to eat your mind is always on your next meal. Put that together. Follow your passion without fear. Fear is a killer of dreams. It can be crippling…paralyzing. Fear can hinder you quicker than any physical ailment known to man.

If you follow the instructions listed and pay attention to the message behind “How To Compose A Quality Novella In Under One Week,” I can guarantee two things.

Number one: You will increase your overall confidence as an author exponentially. Confidence is of the utmost importance in every facet of life. Writing is certainly no exception.

Number Two: You will learn a bevy of nifty tricks that you can implement into your creations in order to improve both your technical and unorthodox methods. Practice makes perfect. You have to write and write and write some more, and after that guess what? Write again, so that you may one day unlock your true potential.

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How To Write a Love Poem

The first step is to understand that love poetry is a way to relate feelings to the art of words. It is the skillful use of words to bring ideas about feelings and emotions to a reader. One important skill is to be able to capture an image. This should be done in as few words as possible and it can also be done very effectively at the beginning of the writer's manuscript such as in the opening lines or first stanza. Love can mean many things in addition to romantic love such as love of a place, a people, or a nation; It can be love of people for various reasons. Relationships, friendships, and family are examples of love. There are unique and special bonds of love between parent and child. All of these forms of love can be the subject of a love poem. Once the image is captured there are choices for the writer to make: to rhyme, use a poetry form; use free verse, use images, or develop a metaphor so that some few words will stand for something much larger in scope. Other forms of poetry are song lyrics, Rap, and spoken poetry. These all have in common the idea of combining rhythm and words. These are even more special talents, to do blend music and/or rhythms into poetry.
Poetry can be rhymed or not (end rhyme), it can be rhymed within the lines. It can be written in one of more than fifty types of form poetry. It can use imagery- words that describe the elements of things around us; such as those words and phrases that illustrate the beauty or aspects of physical things. It can use a metaphor- a word to represent something in a way the reader can see and remember easily.

There have been many great poets who wrote love poetry. Pablo Neruda, E.E. Cummings, Langston Hughes, Federico Lorca are among the more famous. Many people who read poetry extensively may have a large number of favorite poets and poems; this is a valuable thing to a writer too. Ideas about how to write a love poem come easily from the works of the great masters of the past.

Love exists between people and is created by them, when someone dies – as we all must- love can change and go on. This is a very important aspect of love poetry the power to nurture memories. In this way the memory inspires the poetry. Inspiration can come from many sources, from many types of experiences. Inspiration may be drawn from the works of other poets. One can acquire favorite poets and poems and when we write we find these ideas, styles, or other parts we admire reflected in our work. One can be more deliberate and write after a particular poet’s style of poetry. Inspiration can come from the classics, from legends, legendary personalities- heroes, leaders, giants of history.

Love poetry and the love of such poetry can add a great deal to anyone’s life and experiences. In the end it may be nothing more than a projection of something within us, but it is a wonderful way to share and express that important part of who we truly are.

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