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When I think back to when I was at school, my worst nightmare was running. I hated it, even more than football and rugy which I don't like even today. So I never thought that I'd be any good at running... until I found out the trick that I'm about to share with you now.

I realised that running was an important part of my cardio-vascular exercise, and that I needed to find a way to make it a little bit easier for me. When I used the treadmill, I was getting way out of breath way too quickly (less than 10 minutes, and that included 3 minutes fast walk to warm up). And yet I could go on the rowing machine for 20 minutes and hardly even notice it.

So something was wrong with my running technique.

Not knowing what to try, I just varied everything I could: speed, incline, the length of my stride, the height of my stride, and so on.

And these are the three tricks to running that made the difference for me:

1. Don't be afraid to INCREASE your speed!

I realised that I was actually running too slow! I've naturally got a long stride (I'm just over 6 foot tall), but when on the treadmill I was taking tiny little strides. Why? Because if I'd run at my normal stride, I would have run into the front of the machine.

By increasing the speed of the machine, I was able to stretch my stride out to a better length for me, which made my whole running style much more fluid, and therefore easier on me.

2. Don't be afraid to INCREASE your incline!

If you aren't using an incline when running, then you are effectively running downhill. This is because the tread itself is helping your legs' motion, rather than you actually pushing yourself forward. Similarly, if you run downhill, it's much easier because you don't have to push yourself up in the air as much to gain the forward distance you need.

So add a little incline to you run - not much, just enough that you can feel the extra push. Not only does this simulate running on flat ground, it also makes your motion more natural. Running downhill and running on the flat produce variations in your stride that make you more or less efficient. So by increasing your incline, you induce a more natural style to you movements.

3. Remember to focus on your breathing.

The final key is related to the other two. As my stride increased, and my effort increased, I found that my rate and depth of breathing changed so that I took one full breath cycle for every 3 steps. And that felt more natural than previously.

Sorry that's not a very scientific explanation, but "feeling natural" is about as best as it gets :-)

So there you go. Three keys to more efficient running, which you can experiment with. Some of this advice might sound odd (if you're running out of breath quickly, why make the running harder?). But with the principle of finding a more efficient pace for your body, it makes sense.

And by the way, almost overnight I doubled my running from 10 minutes to 20, with no real problem, and over time I increased to 45 minutes with a couple of 1 minute breaks to stretch and drink water. I can go more, but I start to get bored and also run out of time at the gym!

For year parents have been using spanking as a means of disciplining a child. It was always seen as a good method until now. Many have come to question this form of punishment wondering whether this method is too harsh. Some argue that it may lead to abuse, while others say that without it children might not learn from their mistakes. By looking at the several views of people we may later come to understand and go along with one side of the argument.

In the article, Study: Harm Outweighs Benefits of Spanking, Shankar Vedantam questions whether spanking is a greatly harmful or beneficial method of disciplining a child. She does so by comparing the opposite views of Elizabeth Gershoff and Robert Larzelere. Elizabeth believes that spanking is 100% harmful to children, as it makes them temporarily complaint and raises the risk of the child becoming aggressive, antisocial, and chronically defiant. Conversely, Robert Larzelere believes that if a child becomes aggressive after spanking, it is because he or she had problems to begin with, and if it wasnt for the spanking, he or she would have been worse off. The most argued problem with spanking is that it might turn into abuse. On that ground, both researchers agree that spanking delivered in vexation is indeed not effective and could turn into abuse. The great controversy about spanking lies along a societal fault, whereas the rights of parents conflict with those of children. For example, spanking is illegal in most states in the U.S.; however, it is still practiced. Larzelere then argues that the severity and circumstances are more important than whether parents spank their children. This controversy has many baffled, as even the American Psychological Association are undecided about whether spanking in the house is a bad practice.

Sweet 16 party planning is a big business and for many a big frustration. Unique Sweet 16 parties are difficult to plan and often difficult to afford.

Sweet 16 party planning all starts with a theme. Coming up with a unique theme for a Sweet 16 can be quite difficult, therefore, many parents and their daughters have turned to creating unique variations of popular themes.

One unique Sweet 16 party idea recently created by Pocket-Poet is called The Ice Princess. The Sweet 16 theme is a variation on the popular princess theme.

The announcement of the party was a creative flash presentation e-mailed to family and friends that caught their attention and set the tone for the entire evening.

Scroll invitations were hand-delivered to nearby guests, delivered on a silk pillow.

The decor idea was simple and unique. Silver tablecloths are sprinkled with white and silver glitter and then covered by a clear tablecloth (to prevent your guests being covered in sparkles).

White votive candles are displayed on the table. Green ivy is sprayed with artificial snow. Whole fruits are dipped in syrup and then rolled in granulated sugar to create edible, frozen fruit. The fruit and ivy become a unique and inexpensive centerpiece for your Sweet 16 party.

White twinkle lights can be used to decorate the trees and surrounding foliage and canned snow can be used to add to the frozen effect.

White balloons with wireless iridescent blue lights inside can cover a pool and give the effect of ice, or can be placed around the venue to add to the theme.

An ice sculpture or an ice bar can be a unique touch to your Sweet 16 party theme and can be a focal point for your party as guests are naturally drawn to ice sculptures and bars.

Frozen drinks are in order for a Sweet 16 - virgin drinks for minors, of course. As each guest arrives you can consider handing them a great frozen drink and welcoming them to the Ice Princess' court. Ice cube lights (wireless cubes that light up in liquid)can add a nice touch of elegance to a drink.

Ask a bartender to create a unique signature drink that you name after the guest of honor so people remember the wonderful party and the name of that great drink they had.

Sweet 16 parties need a favor, consider customized poems rolled up as scrolls, candles that fit a regal theme, perhaps tiaras for the ladies and crowns for the men upon arrival.

Speaking of arrivals. For your Sweet 16 birthday party with the Ice Princess theme, do not forget either a red or white carpet runner for the grand entrance. A white carpet runner with more "frozen ivy" and "frozen roses" can be a wonderful touch.

There is plastic dinnerware that looks like expensive china, and plastic utensils that look like real silverware that is becoming easier to find. Using these great looking and inexpensive dinnerware and utensils can help save your budget while also setting your Sweet 16 apart.

Bite-sized foods go well with a princess theme. Snowball cookies or cupcakes can fit the theme, snow cones, shaved ices and Italian ices are all great dessert choices to go along with the cake.

The highlight of any Sweet 16 birthday party is the guest of honor, of course, and you want to make sure she truly shines on her special night.

Many young ladies celebrating their Sweet 16 have found that they can rent a beautiful gown from a costume rental store, especially those that cater to the movie, television and theater industries. Your entrance into your party can be regal with the right sparkle make-up on your face and a gorgeous rented gown.

For a little tongue-in-cheek moment your prince can arrive to entertain the crowd - a real-life Prince impersonator (the artist formally known as Prince that is).

The key to a successful Sweet 16 party is to have fun and do not feel you need to bust the budget to do so. A variation on a popular Sweet 16 theme can be just the thing to set apart your Sweet 16 from all the other Sweet 16 birthdays.

On the first Sunday of every month, Pasadena City College hosts a flea market and swap meet, from 8:00am to 3:00pm. This flea market is located on the Pasadena City College campus, 1570 E. Colorado Blvd. Pasadena, CA. 91106, (626) 585-7906, on parking lots 1-4 along the south side. and the west side (Hill St.).

Over 450 vendors can be found there selling everything from high end antiques and collectibles to toys and tools to new, used and vintage clothing and used furniture. The prices are low, the lines are short and the vendors are friendly and helpful. There are also approximetly seventy (70) record vendors offering to sell and swap records, compact disks and memorabilia ranging from the big bands era to present day performers. Again the prices are quite reasonable and the vendors are friendly, helpfull and knowledgeable. They not only enjoy selling and swaping music items, they also enjoy talking about records and the music world. By the way, this is said to be one of the largest, if not the largest, record selling venues in Southern California.

According to Pasadena City College, admission to the flea market is free (this is one of the few flea markets around that still provides free admission) and parking, while sometimes difficult is also free, at the parking garage on Del Mar Blvd. or on the east side of campus at the Bonnie Avenue parking lot.

If you are looking for a flea market or swap meet that carries a good variety of merchandise, has very reasonable prices and is not overly crowded try the Pasadena City College Flea Market. Free admission and free parking makes this a good place for an outing. Even if you don't buy anything you will have a good time and it won't cost you anything.

After you finish with the flea market and swap meet, take a short drive up Colorado to Old Town Pasadena where you can dine at one of the numerous restaurants, have coffee, a capuchino or a lattee and a pastry at one of the bakeries, many with sidewalk patios, take in a movie, visit an art gallery, go dancing, take in a comedy act, shop at one of the many boutiques and stores or just go people watching.

Moving house is one of the most stressful life events. When I first came to London I had about twenty addresses in three years. After the first few moves I got pretty good at it. I had to! Here's what I did:

1. Pack well in advance

It used to drive me wild how some people in our house left it until the last minute. The result was they'd still be going back and forth from the old place, to the new, days later, for the last pot plant or bit of cutlery.

Make up your mind that you are quitting this house for good, then don't stay a minute longer than you have to. Otherwise you'll be wasting time that could be more profitably spent doing something else.

2. Put small things into a large container.

This saves multiple trips. Sturdy medium-size boxes are a life saver, as they can be stacked easily.

3. Containers should be light enough for one person to lift.

Some people try to fill up a big box with books, for example. The result: no one can lift it, or worse, it's just light enough for someone to try lifting it, and put their back out.

4. First to go in, last out.

You'll be putting the carpets down first, presumably, so they should be last into the van. If you're super organised you can decorate the new house 'on the fly'. Otherwise, put all your stuff in the smallest room in the new place, and then move it about from there, when it's all moved in. This stops the need to move stuff between rooms later.

5. Leave behind what you don't need.

If you've always hated the sofa, leave it behind. Some people have a curious pack-rat mentality; they love to hoard. If what you're hoarding is not gold or jewels, but jam-jars and newspapers, leave them behind.

6. Hire a big van with a big man.

This should really be the number one tip. The idea of a big van is that you'll make fewer trips, ideally only one. Some people try to save money by using their cars, or a friend with a mini van. The result: umpteen trips stretching over days. You get cheesed-off, and so does your friend. Instead of decorating your new place, you're still half-in the old one.

Moving house is very stressful. Get it done as quick as you can. Hire the biggest van you can find.

7. Many hands make light work.

After you've hired the big van, get as many friends as you can involved in the move. If you're really organised, you can move house in half a day. I did this once, to the great surprise and gratitude of the van driver we used. He'd been expecting a day-long slog.

8. Mark parking space for your van.

Cordon off enough parking space for your van driver, so he can park next to the house.

9. Cancel the utilities.

Bit of an obvious one, really. You don't want strangers running up bills in your name. Let the utilities know the date you're due to move out.

Close but no cigar could be the post-theme of Super Bowl XL as far as a record Las Vegas Super Bowl handle is concerned.

Pittsburgh defeated Seattle 21-10 Sunday -- easily covering the spread --- the total went way under 47, Bill Cowper finally won a Lombardi and the Bus finally rolled a stop, while on top.

The $6,064,000 Question in the Land of Odds -- besides "Did you win or lose?" was "Will the handle surpass last year's standard of more than $90 million?"

"I won't know until sometime Monday when I see all the numbers and things come together, but it's going to be close," said Tony Paonessa, race and sports book manager at Sam's Town.

"Last year was close."

Rich Baccellieri, race and sports director at the Palms, used the C word too.

"It was amazing how close everything was," Bacellieri said, pointing to a differential of 50 in the number of tickets written on the two Super Bowl combatants among thousands sold.

"Right now I couldn't tell you what the city's handle was, just how we did here and our business was up 65 percent.

"That creates so much juice.

"But I'll tell you this: we needed Pittsburgh."

Many Vegas Valley sports books kicked off at Steelers minus 4, but 4 1/2s were available throughout the wagering period (including at the Las Vegas Hilton) and 5s were spotted here and there.

The Palms dove in at 3 1/2.

"We got money from every Seattle fan in the world," Baccellieri said, acknowledging he took "several" six-figure bets.

"We had a lot of late money on the Seahawks, but the money line was fairly balanced."

The Hilton also took a bundle on the Far Northwesterns -- until just before wagering windows were shuttered.

"We had lots of Seahawks backing until a last minute rush on the Steelers," said oddsmaker/supervisor Jeff Sherman.

He also reported a win for the house.

"Parlay cards had a good handle and average win, while props did very well," Sherman said. "It just took awhile to grade them."

SuperBook boss Jay Kornegay had a strong opinion on Pittsbugh going into the game.

The Palms broke even on parlay cards, while Sam's Town reported a "small winning day."

"The important thing is we didn't lose," Paonessa said, adding that the Boyd Group was a loser on the total.

All three resorts reported heavy traffic as Sin City circumvented the NFL ban on Super Bowl parties by offering food and drink specials and showing the game on regulation-sized TVs throughout the casinos.

"We were busy, but I've seen better," Paonessa said.

"We were busy all day," said Baccellieri, a veteran Caesars Palace employee who hadn't been in Vegas for the Super Bowl in five or six years

"Always before I saw it from the perspective of a major Strip hotel," he continued.

"It was fun, different, to view it from an off-Strip one.

"I'd call it a decent day."

Not even close.

Soccer players are athletes, but unlike a 100m runner where there is explosive speed for 10 seconds in a straight line, there are many other abilities that soccer players need to develop.

Here are 5 key soccer related speed abilities that you should develop in your players.

#1 - Speed of thought

Soccer players have a great deal to concentrate on. There senses are constantly being blitzed with information, which they need to quickly decipher. Here are some examples:

- Where opponents are positioned

- Actions of their team mates

- What's infront of them and their peripheral vision

- The conditions of the pitch and the weather

- The noise from team mates, crowd, coaches and opponents

- Their tactical position and the strategy of the team

#2 - Speed of anticipation

Some players have a great reading of the game. I have a friend who although he is now in his late 40's early 50's still plays regularly and competes well with players half his age!

How does he do this... because he's played soccer all his life at professional and international level he has built a huge database in his brain of playing situations, player characteristics, tactical situations etc. and he is able to draw on this which gives him superb speed of anticipation.

Sure for explosiveness and reaction times the younger players would win every time, but as the old saying goes..."the first couple of yards are in the head!".

So here it is important that players develop a knack of interpreting the actions of the opponents and what that means to the games development.

#3 - Speed of reaction

As mentioned in the last bullet, speed of reaction is vital.

Anticipation is one thing, being able to react quickly is another.

Consider the role of the goal keeper, their reaction time to a sudden shot, deflection, switch in angle of attack, flight of the ball must be very acute.

But how does a goal keeper react and what to? In this instance, the goal keeper will react to a number of external stimuli, here's a list:

- The visual element of the opponent with the ball, are they carrying it, have they got backlift as if ready to strike the ball, is the opponent in space and is their a clear line of sight on goal

- The auditory element, do they hear the strike of the ball, is it fizzing, does it take a deflection of a player (thud), a shout from a team mate, maybe a close opponent barracking the goalie " he's going to shoot!"

All of these stimuli will have an effect on the player.

Once stimulated the player should choose the best option available to them to react to that situation.

Again we will use the goalie;

If a shot is fizzing towards them low and hard, the pitch is wet and quick, and there are a number of players the ball has to go through before hitting the target, do they get down low anticipating a clear strike on goal, have quick feet and get their body in line with the expected flight path, do they dive towards the ball, kneel or hack the ball?

The answer to this question lies in the ability, confidence and experience of the player.

#4 Speed of feet

Here we are talking about the basic running / sprinting motor skills.

Initial explosion and acceleration are vital to covering the ground quickly. Speed of feet is without the ball, and since it is without the ball it is rarely in a straight line.

Therefore, as a players progress is often inhibited by other players they must adjust and change direction in relation to their team mates actions and those of the opponents.

Explosive speed is generated from the leg muscles stretching and contracting to achieve maximum power, but good running technique, driving through the arms and co-ordination are also vital.

#5 Skill speed

Watching a player run at pace and carry the ball is a truly awesome sight.

Sprinting full out while keeping possession and holding off any challenges from opponents to dribble and create an opportunity to shoot at goal is a tremendous ability.

This key skill though is still built on the last point which is speed of feet.

However, while a player may be very quick is only advantageous if their ball manipulation and technical skills are as up to speed as their pace (pardon the pun).

So, what can you do to help coach the 5 key speed principles?

#1 Speed of thought - enable players to make their own decisions, that means give them lots of opportunites to make choices. Condition games so that it forces them to think.

Play soccer games with them, don't just do drill work. By playing games they will also gain experience which help them build their database from which to draw on.

Keep them motivated, players will not think unless they are motivated and stimulated to do so. Finally, let them be free of any fear and stress of making wrong decisions.

#2 Speed of anticipation - play more soccer, coach them through the game.

Ask plenty of questions on how they are reading the game development.

Offer your insights into positions they have taken up in relation to opponents advances, both strengths and weaknesses.

#3 Speed of reaction - use reaction balls, have goal keeper starting positions with their back to play and react to shots, play rebounds off walls.

Try not to use your whistle or command as the key for the reaction as this wouldn't happen in a real game so don't practice this way.

#4 Speed of feet - always, always warm the muscles up before doing any speed work!

Do some sprints, keep it high intensity with short sharp bursts. Develop good running technique with the use of speed ladders and hurdles.

Try using some different starting positions to like standing, from a jump and land, on their back, on their stomach, incorporate turns, feints and directional changes.

#5 Skill speed - make your training as game related as possible, focusing on speed with the ball, movement, game related distances and challenge.

Hopefully this has given you some good food for thought, enjoy your training!

One of the most challenging things about first starting a website and creating your first e-book is figuring out what exactly to write about. I am going to give you a few tips and ways to research your ideas to make sure you have a solid market to work with.

To get some ideas flowing on what to write about, just pay attention to whats going on around you. What are peoples common concerns, what are people interested in, what are you interested in? Its also good to look for ideas by finding out who's already become successful and what they are writing about. A good website to find this out at is www.clickbank.com. Companies can sign up there to get affiliates to advertise their products for a percentage of the profits. Clickbank has them all in categories by market and you can look at the top 10 or 20 and really get a feel for whats selling best in that market. Go browse through a few and you may just get an idea or two! You can also watch infomercials, look through magazines, read direct mail, and browse through groups.

So you think you found an idea ? Lets check it out and see what the market will be like for your e-book. You can go to www.overture.com and check out how many people searched for your key words for your e-book last month. For example if you were making an e book about cooking, you would want to look up cooking, and you might want to look up the key words recipes baking, or cooking tips.

Also you'll want to make sure that your product can appeal to a large group of people. Think about the kind of people who would want to read your book. Is it a wide range of people who have things in common, or just a select few. The advantage of having a wide range market is that you can create a whole different course or e book and you can still market to the same group of people. It gives you the advantage of branching off into different markets within the same general market. Also a good thing to look for is something you are genuinely interested in. What are you passionate about? What would make you excited to write about ? If your passions aren't really that marketable, you may want to find an aspect of a larger market that interests you. I hope this gets some ideas flowing!

Best wishes!

MarandaMann

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