Cyanoacrylates were stumbled upon by a couple of gentleman at Eastman-Kodak in the 1940’s then again in the 50’s. These gentlemen were experimenting on scopes for rifles and cyanoacrylate was one of their mistakes. The first cyanoacrylates that were formed were ethyl and methyl. In the 1970s n-butyl-2-cyanoacrylate then 2-octyl cyanoacrylate were developed, the latter being approved by the FDA and marketed as such products as Traumaseal and Dermabond. The butyl and octyl being less irritating to the skin. The earlier ones will do the job just not as comfortably. I have had numerous people tell me that they have used all types of cyanoacrylates this way.

Now, though my family is loaded with doctors, I am not one. Though I cannot advise one to use glue for this sort of thing, I can tell you some interesting stories that have been sent to me. Here is one from 3-4 years ago:

“Sirs:

I bought a little bottle of your Miracle Glue at a gun show in Portland back in June thinking from the demonstration that it would be a good thing to have when I was out hunting and fishing for all those instant repairs that seem to always come up. Well, it ends up that your little glue saved my trip. I would say life, but that would be a little too dramatic. I was on a solo fly-in canoe trip to Quetico Provincial Forest in Northern Ontario far north of the Minnesota Boundary Waters Canoe Area. I’ve been told many times I am crazy for flying in hundreds of miles alone and far from no where and no body, but sometimes I just feel like being alone with nature to get my world back in perspective. I grew up in such places so I feel totally confident of my abilities and besides, the fishing is great and the bears scare easily.

I am four days out on a 10 day trip and spin casting a reed bed for trophy Northerns[Northern Pike]. My lure gets hit like a freight train and I finally fight the monster into my canoe. I am trying to snap a quick arms length picture to record the moment and release the trophy when the fish jerks out of my hand which is holding him by the gills and begins to go nuts in the bottom of the canoe.

Things happen very quickly. I yank out the pliers and manage to get the lure out and as I am trying to settle the fish to release it I go to make my grab and it grabs me instead by the hand. I manage to hold it by the gills and twist my hand out (not fun, easy or pretty but luckily I had on heavy leather gloves) but now the fish is all tangled in my heavy line and all I want is this sucker out of my canoe. I yank out my filet knife and go to cut the back side of the line to toss it overboard.

Just as I go to cut the line the fish thrashes out of my hand landing on my other hand forcing the filet knife across my left thigh and I can tell I’ve been cut pretty bad right away. Screw the fish, I bang him on the head with the handle of the boat oar and head back to camp. (I ate my fill and left his huge head on a broken limb of a pine tree.)

When I get there I take a peak and there is a nice 7″ long deep slice right down the top of my thigh. Luckily, I keep my filet knife razor sharp so it is a clean straight cut. I am not relishing the thought consuming my weeks whiskey stock, boiling fishing line and doing a hand sew job on my leg. I remember reading something about medical use of glue and figure it is worth a try before a hack job self suturing.

I take out the Miracle Glue I bought, clean up the wound area, dab it as dry as I can and then slowly glue the wound shut using some hemostats I use for removing hooks. It worked nicely and held the wound together. I dabbed some more and finished until the bleeding stopped. I waited and then added a thin line seal when done for extra hold. After, I covered it with gauze and kept it covered the rest of the trip. The wound didn’t get very infected and after the glue came off I just put an antiseptic cream on it for several days and even that went away.

Great job with the glue, feel free to send me some more. Regards,

Jeff J.”

Cyanoacrylate can be used for paper cuts, immediately closing the wound. I have also had several people tell me they have used it successfully when they get very dry skin and the skin on the ends of their fingers split. Put a drop on and by the time it wears off after a couple of days the split has sealed up.

Many people are surprised to learn that Annika did not grow up playing golf. She did not discover the sport until she turned twelve. As a youngster, Annika wanted to be a professional tennis player, and avidly pursued both tennis and badminton.

At the age of sixteen, Annika realized that she would never become a pro tennis player, and traded in her tennis racket for her golf clubs. She had begun taking lessons at fourteen, and decided to pursue golf as her pro sport. She became so obsessed with golf that she would even play in the snow using a bright orange ball! Her goal was to one day win the prestigious U.S. Open.

Annika arrived in the US on a golfing scholarship at the University of Arizona at the age of nineteen. During her first two years of college she won seven collegiate titles. The summer after her sophomore year, Annika was invited to the US Open. While she did not play well, the invitation gave her the realization that she was ready to go pro.

Annika started her pro career in Europe in 1993. She did quite well in this less competitive market, and was named Rookie of the Year her first year as a pro golfer. During this year she also did several tournaments with the LPGA in the US. While she did not win any of these, she did play extremely well, and started to get noticed. She gradually began inching closer and closer to the top. At the age of 24, Annika realized her girlhood dream and won the US Open at the Broadmoor Golf Club near Pikes Peak in Colorado.

From that high, Annika became an instant celebrity. Facing offer after offer for appearances and endorsements, Annika took some time off from golf. After a couple of months of rest, she re-entered the European tour. But the US seemed to be the best place for her game, and she began to blow away the field every time she played on US courses.

After her early success, Annika began to struggle when playing in the majors, both in Europe and in the US. In 2000, Annika began a strict training and exercise regimen, and by the end of 2001 was back at winning tournaments again.

She again made headlines in 2003 when she announced her intention to accept an invitation to play in the PGA Colonial golf tournament, a traditionally all-male field. There was much controversy surrounding her entrance into the tournament, causing Annika’s name to reach headlines around the world. She did not qualify for the cut, yet still made a name for herself by playing against some of the world’s top male golfers.

Annika was entered into the World Golf Hall of Fame in October of 2003. She was notable for being the first international LPGA player entered. Annika’s accomplishments continue to inspire young female golfers around the world. As she heads into 2007, Annika plans to host LPGA tournaments and try her hand at redesigning the Patriots Point Links in Mt. Pleasant, SC. There are many more years of golf left in the spunky Swedish golfer, so you can expect to see the name Annika Sorenstam for many more years!

Alsace ranks tenth out of the eleven French winemaking regions in terms of its acreage devoted vineyards. But don’t let the statistics mislead you; little Alsace is a major producer of quality French wine. Its wine growing area is barely 60 miles (100 kilometers) long, and at most 2.5 miles (4 kilometers) wide tucked between the Vosges Mountains to the west and the Rhine River and Germany to the east. But this relatively tiny area is famous for its distinctive wines. Alsatian wine bottles are also distinctive; tall and thin with labels that feature the grape variety, not the usual practice in France. Chaptalization (adding sugar to the fermenting grape mixture) is allowed for many wine categories.

About 95% of Alsace wine is white. The major white grape varieties are Gewurztraminer, Muscat, Pinot Gris, and Riesling, reviewed below. Its secondary white grape varieties include Pinot Blanc, Sylvaner, and Muscat. The major red grape variety is Pinot Noir, which we review in a companion article in this series.

The beautiful Vosges mountains are located in eastern France near the Rhine River and Black Forest of western Germany. They are largely composed of granite and red sandstone. Their highest point is the Grand Ballon (also known as Ballon de Guebwiller) whose elevation is about 4600 feet (slightly more than 1424 meters). The vineyards of its eastern slopes have an elevation of up to 1300 feet (400 meters).

The Vosges mountains are ideal for tourists. Attractions include beautiful forests, several castles in ruins, and health resorts. If you are so inclined you can hike their usually gentle slopes and are never far from vineyards and restaurants serving delicious foods and local wines. After all, you are on the Alsace Wine Route, at least for the eastern slopes. Don’t forget the winter skiing. The southern Vosges, near the village of Bussang, boasts a beautiful fountain exploiting a spring that originates in the Moselle River. I hope you don’t mind that this particular area is just over the border in Lorraine.

Before reviewing the Alsatian wine and imported cheeses that we were lucky enough to purchase at a local wine store and a local Italian food store, here are a few suggestions of what to eat with indigenous wines when touring this beautiful region. Start with Schniederspaetle (Onion Ravioli). For your second course savor Brochet d’I a la creme (Pike in White Wine and Cream Sauce). And for dessert indulge yourself with Strudel aux Pommes (Apple Strudel).

OUR WINE REVIEW POLICY All wines that we taste and review are purchased at the full retail price.

Wine Reviewed Hattstatty Hatschbourg Riesling 2003 12.5% alcohol about $21.00

Let’s start by quoting the marketing materials. This wine won a Gold Medal at the 2006 Concours Riesling du Monde. Established in 1998, the Concours Riesling du Monde (Rieslings of the World) competition takes place every year in Strasbourg, Alsace. Rieslings from throughout the world are submitted to an international jury of oenologists and wine critics. This hugely respected competition illustrates the diversity and brilliance of fine Riesling from around the world. And now for the review.

My first meal consisted of chicken barbecued in a home made sweet and sour Thai sauce with Portabello mushrooms and red pepper. The wine was fruity, nice and complex. It was quite a good match and I knew that this would be a quality wine.

The next shot was a commercially barbecued chicken leg (not nearly as tasty as my own barbecued chicken) with its skin in a paprika sauce accompanied by Turkish salad, and Greek olives. I started by sipping the wine alone, as I was afraid that I might have lost the bottle because the wine sat in the fridge for quite some time. No problem. This Riesling wine was fine with an appely taste but in the positive sense. The food pairing made the wine even better. It was quite long and powerful and yet delicate. While I liked the Greek olives and I liked the wine, I did not enjoy the two together. The Riesling’s acidity became more intense when pair with a moderately spicy Turkish salad. I finished the glass with some overripe cherries. This time the wine went flat, especially with the sweet ones.

The final meal was an omelet with a local Provolone cheese and a side of Turkish salad. The wine was nice and crisp. I tasted a touch of lime. As dessert I had a high-quality chocolate-coated vanilla ice cream bar. The ice cream bar was fine but it did flatten the wine somewhat.

My first cheese was a nutty, fatty, and slightly sour Dutch Edam cheese. My Edam cheese was well beyond edible by humans, although the spores looked like they were having a real feast. Anyway, in the presence of this Dutch Edam the Riesling was round and fruity, with pleasant acidity. In the presence of an Italian Friulano cheese the wine became sour and flatter.

Final verdict. Great wine, I will buy it again and watch my pairings more closely. This wine should be served with the right gourmet meal.

CFL bulbs are come in wide spectrum of colors ranging from a warm color (2700 Kelvin color temperature) to Daylight CFL bulbs that have a color temperature of at least 5000 degrees Kelvin, which produces a very white daylight-like light. Also available are Colored CFL Bulbs, commonly found in yellow and pink color. Soft pink colored bulbs can be found in restaurants and restrooms as they product a soft pleasant color and therefore enhance the look of objects in a room. A bulb producing yellow light is difficult for many flying insects to see and therefore is appropriate for use where people gather.

One of the most common type standard bulbs around, reflector bulbs are used in recessed lights which are enormously popular in homes and commercial application such as hotels, restaurants and apartment buildings. Reflectors or R-lamps are predominantly the incandescent type and found in the 40-100 watt range. CFL Reflectors draw a fraction of the power of the incandescent equivalents and therefore can save enormous amounts of energy. CFL Reflector bulbs come in various sizes to suit specific needs. Dimmable CFL Reflectors, wet location, outdoor, cold weather and dark sky variations are now available.
CFL Candelabra base bulbs also have a screw in base but have a smaller footprint than a standard base. They are typically used in decorative wall sconces, some ceiling fan fixtures, and chandeliers.

Another type of a base for Compact Fluorescent Light is the GU24. CFL GU24 light bulbs have two spikes projecting from the base instead of the usual screw in base. These spikes insert into corresponding holes in the fixture’s socket and you twist the bulb to lock it into place. GU24 bulbs don’t require a separate ballast in that they are self-ballasted. However, you can easily replace the ballast portion of a GU24 bulb.
GU10 base compact fluorescent bulbs have a similar configuration to the Gu24 in that they have the two protruding pikes that insert into corresponding holes in the socket. GU10 base bulbs are typically halogen reflector lamps.

A Mogul base Compact fluorescent Light bulb (E39) has a screw in base but is different in size than a standard medium size (E26) base. Mogul base bulbs work in specific light fixtures and the bulbs tend to be higher in wattage.
Pin Base Compact Fluorescent Light bulbs as their name suggests, have pins for a base which plug into a socket, as opposed to screwing into a socket with screw in base bulbs. Compact Pin Based Fluorescent Lights are much smaller than the Fluorescent Tube bulb variety. Pin Base bulbs typically come in bi pin or 4 pin configurations. They come in various shapes e.g. quads, spirals, triples and twins. Pin Base light bulbs require ballast for operation. The main difference between screw in CFL bulbs and Pin base CFL bulbs is that the latter is designed more for dedicated fixtures.

You sit back and wonder, “how did this happen to me”? when I always paid my bills on time, until recently. Job loss, divorce, sickness, mortgage payments off of the charts could be the cause for your making the decision to feed the kids, keep the utilities on, gas for the cars and a roof over their heads. I know, you just ignored the credit cards because you had a great history and just couldn’t pay them.

So, now they have had their “pound of flesh” by raising your rates from 7.9% to 24.9% just because you were late. The ramifications of this is that this “bump” in interest spilled over into your other accounts. Is it fair for one company to raise your interest rates, when you were never late, but because you were late with a competitor? That question in on the agenda for the Feds and I can see some relief coming down the pike. When? Who knows. Everyone knows how quick Congress is to help us, but if it affects them personally, well that’s another story.

Getting, back to the “good news”. I have not seen this published on the front page of the New York Times or any other publication, but I feel it is so important for all that I expose you to it. You see, the Federal Financial Institutional Examination Council (FFEIC) has put into place a practice or policy that allows credit card companies or any other open end debt to have the prior paying history deleted from a credit report. WHAT? You say. YES, this is true. It is called re-aging or curing a credit card history. Here is how it works.

It is NOT a law, and they do NOT have to do it. BUT, it is to their advantage and they will delete your prior paying history, IF the following conditions are met.

You MUST make at least three payments of your past due balance in order to work. .You can ONLY do this once a year or three times in five years.

You have to communicate with the creditor and ask about their re-aging policy or as some refer to it as “curing”. If, you were a good customer and you had some problems because of situations described above, in many cases they will remove those late payments.

I’ll just bet your mortgage office doesn’t know about this. Very few people know about this. But, it is an opportunity to get back on the right track. Now, if you have a habit of making late payments, you can forget this avenue. Once you screw up, it virtually becomes impossible to get this gift.

In today’s current credit mess, this is like finding that long lost golden goose you were wondering about. Read this over and over and in fact you can go onto a number of websites and research this policy. I have totally surprised many of my mortgage friends that are personally going through credit grief because they have also been affected by this market.

Which One Do You Prefer?

Shimano is one of the leading manufacturers of fishing reels today. To accommodate different kinds of fishing enthusiasts, they have offered several types of fishing reels you can choose from. Here are some of the main Shimano reels you can opt for.

1. Front Drag Reels. This type of Shimano reels is capable of spool micro adjustment that makes it capable of fitting into the line. It is more advance than most reels available today.

2. Fly Reels. These fly reels are known for their beauty as much as their function. Its precision is unmatched by most of its competitor in the market today.

3. Big Pit and Long Cast. This was initially created with beachcasters in mind. Its main feature is its big cranking power and durable frames. The spool system is also superb and allows for hauling in big fishes. This is mainly a favorite type of reel for those who favor catfish, pikes, or even carps.

4. Baitcasting Reels: This type of reel is small, compact, and lightweight. This is best used for lure fishing.

The Shimano TLD

The desire of Shimano to constantly update their line of Shimano TLD reels is an attempt to keep in swing with the growing demands of their patrons. The decision to keep on producing top quality Shimano TLD reels is something that Shimano does to harness the potential of new technology in creating the perfect fishing reels. The Shimano TLD with its lightweight reel and excellent graphite frame offers a powerful and efficient performance. With the outstanding lever drag system of the Shimano TLD, you can use any type of line, making easy and rapid changes to the drag of the line even when you are using it. It then automatically returns to its original setting once the fish has been taken out.

The superior materials used in creating the Shimano TLD gives the advantage of having a reel that will not wear out easily and could potentially last a lifetime, regardless of whether you use it in freshwater or saltwater fishing.

Go ahead and get your own Shimano TLD at Sea Isle Tackle. It is the best place to find the perfect reels for you.

The reality is that wherever you go you take yourself with you. I can go to the woods for a week to meditate, but if I’ve never meditated, or gained some inner peace or learned to be happy with who I am rather than what I do, I’ll go up to the woods and count the minutes until I can leave or find some way to distract myself from myself.

Life balance is more than how we spend our time, its also how we feel about that time and how present we are each moment. It doesn’t always take one major event to want to change or to know something is not right for you. It’s often a series of things.

I’ve studied the subject, changed my unbalanced ways and eliminated some major stresses, and there are still times when I know I need to slow down and reassess my priorities.

In this article I feature four people from very different backgrounds who realized they needed to jump off the never-ending treadmill of stress and overload, and make some concrete changes. These are four people who found different ways of achieving life/work balance without sailing the seas or flying the skies for a year.

Conscious Change

Ross Pike has been managing partner of Diversified Maintenance Systems, a facilities management company for the last year and a half. When I interviewed him, he was calm, and focused. I learned that he wasn’t always this way. There were times in the past when he didn’t take the time he wanted with his family, and when he did, he was often tied to his Blackberry. “Before I was with Diversified Maintenance, I was Division President for another organization. I was responsible for over 7,000 employees. I had no personal time It was always the customers time. My day started early and ended late. I had to keep up with east and west coast time.”

“I was a hamster on a treadmill, always working, and always tired. I needed to make a change. I decided to be open to new opportunities where I could go home every night and spend real time with my wife.” Soon after a colleague one of the owners of Diversified Maintenance, called. When his friend told him they were seeking an additional partner for their company, and asked Ross for recommendations, Ross suggested himself. Within six weeks he had left his old job as Division President of a national organization and became an equity partner of a much smaller organization. “I left people that I really liked, and took a big cut in my annual salary, but I get to see my wife every night. I also get to spend more time with customers and less time with so much paper work. I was constantly tired and could barely stay awake until ten. Now I enjoy staying up with my wife and watching Boston Legal until eleven. I go to the gym now and take long walks, and my wife is happy because she can give me a longer to-do list.

Balanced and Beaming

Catalina Ganis is Executive Vice President and Managing Director of Elliot Executive Source Ltd. and Senior Vice President of Elliot Associates Inc., divisions of The Elliot Group LLC, a nationally recognized executive search firm specializing in the Hospitality, Food Service, Manufacturing, Distribution and Retail Service Industries. Catalina helps spearhead client development, long range strategic planning and is also responsible for managing senior level executive search assignments. She is the chairperson of the Multicultural Foodservice and Hospitality Alliance. Catalina has been active with the Organization of Chinese Americans (OCA) Westchester Chapter in New York and the Chinese School of Southern Westchester. She is married and has three children After speaking with her it was clear to me that she and her family know how to work together as a team and support each other in developing a good life balance.

Before she worked at Elliot Associates, Catalina worked in the hotel industry where she was on call 24 hours a day. “We worked too many hours and the wrong hours. I knew that I needed to change how I was working. Now, I have the luxury of being able to work at home when I want. I make my own schedule and the work always gets done. It’s important to me that I am able to spend time with my family. When I travel I make sure that I take flights that allow me to see my children either in the morning or at night (I will leave the house at 4 am to make that early morning flight so I can be home by 8pm that same day). The work I have now also enables me to be involved in my children’s classes and activities.” Her parents and sister help her, and she and her husband support each other. “In order to have a good balance in our lives it is crucial that we learn to let go of things we can’t control and to not waste time complaining about the decisions we make.” “I also made a conscious decision to take a position with an organization and people with whom I share a similar mindset and values and where I am able to be flexible After all, I want to attend my kids practices and sports games (its not just for them, I need to do it for me).” “I learned to be realistic about what I can do with my time, so we eat a lot in different restaurants. I don’t have to spend time cooking and our whole family can enjoy our meals together. I know I’m in balance now because I can sleep at night.”

From Solo to Stability

Lia Shigemura has been the diversity director of ABM for a little over 6 months. While some people leave the corporate environment for their own business in order to gain a better life balance, Lia gave up her own successful business to get back into corporate life. “I loved having my own business and due to hard work and good fortune, I was very successful. Much of that success, however, meant that I was constantly marketing myself and selling. The cycle was unending and relentless. When I wasn’t with a client or in meetings, I was on the phone. Life planning became difficult as I found that I often placed my clients’ need over my own.”

“I had been vaguely contemplating working within an organization for a while, but hadn’t begun a serious job search when a former colleague, who had recently been hired by ABM Industries, asked if I was interested in applying for a challenging position as director of diversity, inclusion and training. I saw it as a terrific opportunity to become involved in the ground-up development of such important company strategies and initiatives. With the work I do now I can help create change that will positively benefit 75,000 people and their families. The scope of my position is tremendous and offers many opportunities. And the energy that I used to devote to marketing and selling (and worrying) is now better spent on productive aspects of work that I much more enjoy.”

Lia misses some of her international travel she likes not living on airplanes, and gets to spend more time at home and on vacation with her partner of 14 years, Helen Zia. “I can now sign up for classes like yoga that are more than one session because I have a better idea of my schedule.. I can actually relax and be more present with my partner. This is a wonderful journey.”

When I spoke with Lia, I knew she was serious about this because she was on her way to Carmel, California to relax for a week by the water.

Taking Flight at Fifty

Marcie Lee Thomas is a principal consultant for HCMS Group, Inc. (Human Capital Management Services), a health information company. She loves what she does which is developing educational programs and managing client accounts. “Since I began working for the founders and principals of HCMS (over 11 years ago), my life is a lot more balanced. I work with people who share the same philosophy and who treat people as assets and not as liabilities. Our clients also agree with our philosophy. I didn’t feel that way in other work environments”. Before Marcie worked with HCMS staff she worked for a county agency that provided health care programs for county employees.

“We were expending our intellectual capital, but received no recognition for our good work. There was no mechanism for employee appreciation or recognition. We provided for the care of others without receiving care for ourselves. It was stressful, and I always felt responsible for outcomes even without the necessary control to effect change”. I wasn’t fulfilled workwise and I realized that I was not in balance with who I was as a person.” Marcie went on to tell me she was contemplating leaving but hadn’t made any moves until “I saw someone get shot outside of the building where I worked. That was the moment when I said that all the benefits, job security and retirement were not worth the stress, nor could those things help me feel better about my job.” She was fifty years old when she embarked on a new career. Other people told her it made no sense to leave her county position at that age and couldn’t believe that she would take that risk. “From the minute I started working with the principals here, my stress began to lift. I finally felt that I was valued for my contributions and for the results I achieved.” When I asked her what she did outside of work she replied “I love to travel especially to Europe and Hawaii. I love visiting Paris. I exercise, dance, read, attend classes, and take time to go on spiritual/personal growth retreats. I used to take vacations to get a break from stress, but it was still there when I went back to work. Now, I’m feeling in balance when I start my vacation and I’m still in balance when I return.”

All four people Marci, Lia, Catalina and Ross are very different from each other but they all knew they were working too much, too hard and not getting what they needed to balance their personal and professional lives. Lia left her own business to work for a large corporation, and Ross left a large organization to become managing partner of a much smaller business. Catalina and Marci both knew that they needed more flexibility to put their life in balance, pursue other interests and feel in control of their time. Each person made a conscious decision to make a change, and be open to new opportunities. As we enter a new year, take an assessment of what you do and how you live your life. Do you complain about your job, relationships, or lack of personal time? As you assess your life, if you find any areas that you don’t like, make a conscious choice to change and be open and willing to try new opportunities. Don’t wait, start today.

The English Lake District is a land of soaring mountains, glacial valleys, shimmering lakes, attractive market towns and hundreds of miles of footpaths. The Lake District National Park offers the hustle and bustle of several well visited towns such as Ambleside, Bowness, Grasmere and Keswick, but also vast areas of beautiful countryside where even on the busiest of days it is possible to find peace and isolation. Combine this with the 18 lakes (including Lake Windermere, England’s largest lake), over 2000 tarns & pools and 11 mountains standing over 2900 feet tall (including Scafell Pike, England’s highest mountain) and you start to realise why this enchanted corner of England attracts millions of visitors each year.

With such a variety of footpaths in the English Lake District offering a choice of walks for visitors of all abilities it is sometimes difficult to assess which are the walks most suited to you, here are some tips aimed at helping you make that choice and how to make the most of your walk.

1. Assess your health and fitness

Carrying a backpack on a long walk over wild terrain can be very tiring, even for the fittest walker. Make sure that the planned distance and pace of your walk is well within your capabilities, and those of other members of your group, especially any children. Remember to take into account the overall height gains of the walk and whether it involves any steep climbs. If in doubt start on a shorter walk and work upwards.

2. Route information

A good map is indispensible. It gives you a bird’s eye view of the ground so you can plan your route and determine your position whilst walking. Before setting out, ensure your map is the right scale, up to date and that you are familiar with the key. The Lake District is covered by a multitude of maps; I would recommend a scale of 1:25000, although some walkers use 1:50000.

3. Checking the weather forecast

Always find out the latest weather forecast before setting out on your walk. Our website www.enjoythelakes.org has links to the metoffice for up to date forecasts for the Lake District.

4. What to wear

Always wear appropriate footwear, walking shoes or boots should be worn if venturing off the level. Follow a layering system, the choice of fabrics should insulate from the cold whilst allowing heat and moisture to move away from the body. Remember that even in the height of summer it can be near freezing point on the top of some of the Lakes mountain summits. The Lake District’s weather can be very changeable it is always advisable to take a good waterproof.

5. Using marked paths

Getting lost on paths is surprisingly easy. Before setting out, be clear on the route to be taken. Always use your compass to set the bearing of where you intend to walk and check it regularly. Marked paths often split into smaller ones that can meander, leading you somewhere completely different to where you thought you were going. If in doubt check your map.

In order to minimise erosion in this beautiful place please keep to the paths. Do not force your way through fences or hedges and remember to close all gates behind you.

6. Setting the pace

The walking pace should be that of the slowest member of the group, remember to take into account the requirements of children. Walk together at a steady pace, keeping the group together. If necessary propose extra rest stops. Try and keep any children amused by pointing out things of interest, having Lakeland quizzes etc.

7. Rest stops

Plan to take a 10 minute rest stop after every 50 minutes of walking. These are both good for morale and for checking your position. Try and plan your stops at places which have good views. Eating little and often maintains your energy. Remember to drink plenty of fluids.

8. Après walk

Once your walk has been completed, make the most of your visit to the Lake District by spending time looking around one its towns or villages where there is generally something to do for everyone. Ideas for children can be found on our website www.enjoythelakes.org/childrens_page.html

After completing my P90X Review, I decided I could go into more detail about the individual P90X DVDs. Following are brief descriptions and some thought of each of the workout days prescribed by P90X.

Chest and Back DVD

Although perhaps intimidating at first, you’ll soon realize how basic Chest and Back day is as a workout routine and in comparison to some of the other P90X DVDs. This is where the program starts, and you’re bound to learn two important lessons. First, all you really need is a bar and a floor to have a crazy intense workout that hits some of the largest muscle groups in your body. And secondly, there’s a certain practicality to it when you think about being able to push or pull your entire body weight. You’ll thank Tony Horton when you find yourself hanging by your fingers off a cliff’s edge one day.

On my first day, I remember being surprised, and a little disappointed, in how little I used the cool adjustable dumbells I bought for P90X. There are still a couple back moves that utilize free weights, but the rest is all pullup and pushup varations. Most people don’t realize how many different kinds of pullups and pushups you can do, and here are only a handful to wet your fitness appetite. The funner ones show up later.

Pushups: Standard, Military, Wide, Decline, Diamond, Dive Bomber

Pullups: Chin-up, Wide, Narrow, Switch Grip

Plyometrics DVD

Anyone who’s ever done Plyometrics will tell you it’s HARD. For some that means a new challenge to conquer, and for others it causes them to drop the word and everything associated into their “hate” bin. I say don’t be a hater!

Plyometrics is also called Jump Training, because you do exactly that… jump. You’re mostly landing on your toes to reduce impact, and the goal is to be light on your feet while adding intensity over time. Most people will be struggling (or should I say dying) the first time they do this, but I promise it gets better. It’s a great workout for sportsy folk, because you’ll achieve applicable improvements in speed, agility, endurance… oh, and jumping.

Even after 90 days of doing Plyometrics once every week, it still kicks my butt. I think that’s because there’s very little you can do to cheat without actually stopping, and the modified moves are significantly different from actual. Although it’s a high impact workout, it can’t be that much worse than going running, and you have time for a solid warm up and warm down to prepare your legs for the hopping around.

Shoulders and Arms DVD

Break out the free weights for Shoulders and Arms. This is a pretty straight forward all upper body day with shoulder presses, curls, and tricep work. You alternate through each muscle group doing double circuits. Shoulders and Arms is also the workout where I hurt my neck during the first week while being a little too enthusiastic about my side tri raises.

Many people will be familiar with the moves, so it’s important to push your limits and up the weight when/where you can.

Yoga X DVD

I wonder why the “X” for “extreme” was only added at the end of certain workout titles? Is it because those workouts aren’t viewed as extreme under normal circumstances? I guess there are a lot of guys who think doing yoga is nambi-pambi.

For anyone, like myself, who’s never done a day of yoga in their life, it’s as difficult a challenge as Plyometrics – just in a different way. Figuring out how to do yoga poses while keeping your balance is tasking in a “my body doesn’t actually turn that direction” sort of way. Then you find yourself sweating from both the effort and concentration. In fact, by the second or third week, Yoga day officially became my sweatiest day of all P90X workouts.

Especially for the guys, you’d think that your flexibility ultimately falls within a static range, but I suddenly found myself making large improvements. I would all of a sudden discover I could balance in a certain pose, or that I could stretch just a little further than the previous week. I left with a new respect for the art, and plan to continue learning yoga outside of P90X.

You’ll also notice that Tony Horton is not a master of yoga poses, either, especially on the balancing side. He still does a good job teaching the skills, though.

Legs and Back DVD

When you think your legs can’t be beat up anymore with jump training and balancing on one leg in half moon pose, you finally hit Legs and Back day. Most of the exercises are tough enough your first week with just body weight, and even later I found myself maxing out around 25 lbs. per arm extra.

This is another DVD that teaches you how to get a great workout without all the fancy equipment. The very first lunge sequence, the sneaky lunge, and the toe roll lunge are just a few exercises that I’d never done before. Then again, like most people, I would tend to skip my legs when working out at the gym. Plus, the squats are sure to make your glutes sore for a good couple days after.

The back exercises are no surprise as they mirror what you’ve already seen in the Chest and Back DVD. It’s still good to get in those reps and try to hit some extra pullups, but I sense it was put into the workout to give your legs some much needed rest.

Kenpo X DVD

Kenpo is probably the one DVD where people will feel most comfortable out of the gates. The pace isn’t too crazy like some cardio kick boxing classes offered at local gyms, but the intensity makes it a great workout.

In addition, I’d say this is the one DVD where the P90X crew seems the most normal. While I do trust that everyone represented on camera went through P90X, they all seemed to have started out already super athletic. In Kenpo X, they seem more like regular people who are just excited to be in one of the P90X DVDs. That’s just what I see, anyway.

X Stretch DVD

How many people out there can honestly say they stretch for a full hour straight at least once a week? The X Stretch DVD is listed as an optional workout used every 7th day, but I highly recommend keeping it on your calendar. By the end of the hour, my body is totally loosened up, and I feel pretty energized without having broken a big sweat.

I really do believe that stretching is one of those things that prevents injury. And having X Stretch plus Yoga X will offer you large improvements in your overall flexibility.

Chest, Shoulders, and Triceps DVD

In the Chest, Shoulders, and Triceps DVD, it’s time for some of those moves that may have drawn you to the P90X program in the first place. I’m talking about the One-Arm Pushup, and the Plyo Pushup, both of which make an appearance in the original P90X infomercial. There are several other interesting push exercises that I’d never done before such as the Plange Pushup, and the Pike Pushup.

There are a few interesting shoulder and tri workouts in this DVD, but for the most part it’s just about blasting those muscles in rotating fashion. This is the one P90X DVD where I can actually get an equal or better workout using resistance bands. Adding high tension to your triceps can be pretty killer as long as you push up the resistance.

One of the unique things you’ll notice about this P90X DVD and the biceps portion of the Back and Biceps DVD is that it’s virtually non-repetitive. That is to say, you’re doing a circuit, but you never do the same exact exercise twice. This adds to keeping the workout interesting, so your hour seems to pass faster.

Back and Biceps DVD

This is just what the doctor ordered for me, since my biceps starting out were abismally weak – not to mention the fact that my left arm was significantly weaker than my right. Again, nothing mysterious about how you’re targeting your biceps. Curls at different angles, in & out hammer curls, and even some drop downs at the end will help your arms get cut.

Back exercises may be a little more challenging on this day, because you’re hitting your biceps pretty ferociously, and your triceps may still be recovering from two days ago. On the plus, this could teach you how to use more of your back when doing a pullup, which is the point of these bar exercises to begin with! Add also the Towel Pullup, which you won’t have seen before this DVD.

Core Synergistics DVD

Core Synergistics is a great cardio workout. In fact, I prefer this DVD over Cardio X, because the moves are more original and challenging. With the way the P90X system is arranged, you pretty much never get a chance to master the DVD, because you only do the routine once every month. Even though you’re definitely targeting your core strength, it feels much like a full body workout, getting your arms, legs, stomach, and lower back involved.

If you think about it, working your core is important when trying to make drastic changes in your body composition. For example, if you’re losing a lot of fat around your mid-section, you want to make sure you are strengthening the muscles around that area to replace some of the padding your body has relied on for a long time. It’ll preven injury in the long run. Plus, there are many studies suggesting links between core strength improvement and overall longterm health. I’ve noticed more stability and better posture just from this set of exercises.

Cardio X DVD

You may not use Cardio X much if it’s your first round through P90X. The Cardio X DVD is suggested as a secondary workout if you plan on doing the Lean or Doubles version of the program. It’s shorter than other P90X DVDs, running around 35 minutes total – just enough time to break a good sweat and wrap it up.

Intensity wise, it’s just enough to push yourself a little extra during the day, but it’s also probably my least favorit DVD in the series. About 95% of the exercises are the same as what you see in other sections of the P90X program. It combines moves from Yoga X, Plyometrics, Kenpo X, and Core Synergistics – a little bit of everything to get your heart pumping.

Ab Ripper X DVD

If you’ve been researching online, you’ll probably read the most whining about Ab Ripper X. For one, it’s a VERY serious abs workout to begin with, and it’ll be really tough for anyone to keep pace for the first few weeks. The other chief complaint is having to add Ab Rpper X on top of your resistance workouts 3 times per week. Not only does it push your exhaustion to the edge, but you’re tacking on an additional 20 minutes to your workout time.

By about halfway through the abs routine, I keep my eyes close and just concentrate on getting through the whole thing without stopping. Of course, like any other P90X DVD, you don’t won’t to take it to the point where you injury your body. With the difficulty level high and every move 25 reps each, there’s no

2.My P90X Recommendations
Is P90X for women?

YES! There are many women who complete P90X successfully with fantastic results. Many women express worry about “getting bulky”, but the fact is P90X is more about becoming lean and toned. As long as you follow Tony’s rules about number of reps for lean muscle (12-15), then you’ll be fine.

I hate to sound too judgemental, but if people are honest, about 90% of the time saying, “I’m afraid of getting bulky” is an excuse for not doing the work. Resistance training is proven to improve weight loss. And in any case, you generally have to reach a certain point in your overall fitness level before even worrying about looking like the Incredible Hulk. Even beyond P90X, it’s a lot harder to gain mass than you might think!

If you’re still fearful of all the weight training, P90X gives you the option for doing a “lean” program, which adds more cardio to the system.

When are you ready for P90X?

There are a few ways to know you’re ready for P90X. At the top of this list is dedicating yourself. You’ve got to have it straight in your head that you’re 100% committed to completing every workout, every day, no matter how tired you are. P90X is the real deal. It’s hard work that takes concentration and focus, so make sure your head is in the game!

While there is a basic fit test you should pass before starting P90X, most people can’t go straight from zero to hero overnight. If you don’t exercise regularly, then I recommend first getting into a basic exercise routine. By going to the gym 3-4 times a week, you’ll get into the habit of working out. Better yet, try a less extreme program first to create those habits and so you’re already physically fit at the beginning of P90X.

Will you get injured doing P90X?

Injury is always a possibility when you’re pushing your body’s limits. P90X reduces the chances of injury through long warm ups, stretching, and showing proper technique. You can prevent injuries by paying attention and taking the time to hit the pause button if you can’t keep up. Pay special attention to moves that cause neck strain, and leg exercises that can damage your knees if you use the wrong form.

I think everyone should use the first week of P90X as a learning week. Be heavy on the pause and rewind buttons so you can wrap your head around everything.

I also recommend supplements (vitamins and recovery protein drinks) so your body recovers faster. Supplements and good nutritional food choices also help increase energy during your workouts. The less tired you are, the less likely you’re going to hurt yourself!

How do you stay on track?

Plan ahead! You might consider starting the nutrition plan or at least stockpiling your kitchen one to two weeks before starting P90X. Make sure to schedule time for your workouts around your career and any random events. If you know you’ll be traveling, then think ahead and figure out where you can find a gym, bringing equipment, supplements, and your computer along for the trip.

I checked out the online support network, and it’s actually filled with highly enthusiastic P90X grads. If you have any questions or just want to chat with like-minded folk, it’s a great place to get connected.

At first I didn’t write anything down, but finally got on the horse in my second week. I found that it was a huge boost of confidence when I could track my weekly base-line and measure improvements when they happened.

Finally, tune out the Debbie downer’s of the world. There will be friends who cheer you on, and then other skeptical folks who think your somehow harming yourself or trying to achieve the impossible. Just don’t listen! This program works.

Do you really need to do the pre-test?

I only recorded less than half the pre-test measurements, because I was lazy. I must admit that I wish I’d gotten all my numbers.

Items such as your active heart rate and body measurements can be great indicators of health improvement and total body conditioning. It may seem silly to figure out how much higher you can jump after 90 days, but you will be very curious by the end, especially after you’ve done all the hard work.

Can I bulk up or gain muscle mass with P90X?

According to many reviews, P90X is not for bulking up, and that’s probably true if you take the program as written. However, it is possible to gain muscle mass using the P90X system. The key is in altering the nutrition plan.

The fact is, you’re not getting enough protein or calories in your diet by following the P90X nutrition plan if your goal is to build lots more muscle. People have had success, though, by adding additional calories in the form of protein supplements. This is really for more serious body builders, but a typical schedule for adding bulk is to do 180 days of P90X. The first 90 days utilizes a muscle gaining diet, and then the second 90 days trims down any extra fat by following the plan exactly as written.

3.The P90X Workout Program,The P90X Nutrition Plan, The Tony Horton – Face of P90X, The Un-mysterious Abs, The Benefits

The P90X Workout Program

P90X is a 90-day “do it from home” fitness program whose purpose is to get regular people in the best shape of their lives. You would have remembered seeing the infomercial, because it totes some of the most amazing before and after pictures of any exercise package currently advertised on TV. Generally, the workouts are not really marketed to the traditional couch potato, but instead aim at everyday folks who might already be in average to above average shape. This is what might be considered the ultimate fitness pick-me-up for people who’ve found their existing workouts are lackluster and boring.

P90x is based on the idea of “muscle confusion”. For people who know a little about working out, that basically translates to high-intense cross training or circuit training. Tony Horton, the P90X trainer, has put together a program that works different muscle groups everyday in a combination that ensures your body development never plateaus. One day of the week you may be working your biceps, another day you’ll be thrashing your legs, and the next day you’ll find yourself doing yoga poses – then, the program changes again every 30 days. In practice, that means constant, non-stop improvement.
The P90X Nutrition Plan

This was a first for me. I’d never in my life tried to follow a diet. Like many people, the idea of “dieting” that sucks all the life and joy out of eating never appealed to me, so I expected this to be a challenge. On the other hand, I figured I wouldn’t be entirely miserable as long as I knew it would end after 90 days.

I was surprised to find that the P90X nutrition plan was fairly reasonable over all. After doing some simple calculations (upon reading the manual), I found I could eat about 2400 to 2600 calories per day. Volume-wise, that’s not too shabby for a normal guy.

You have your choice of doing a precisely scheduled day-to-day meal plan, or else a more flexible option based on food group portions. For details on what I did exactly, check out this other blog post I wrote. The first month was the hardest because it was predominantly low-carb at the equivalent of 2 slices of whole wheat bread per day. It gets easier from there on.

I had some trepidation interpreting their diet plan at first. As someone who’s never dieted before, certain advice in the manual seemed grey. For example, the meal plan is clearly laid out, but then you’ll read things in there like “listen to your body”. That’s sort of ambiguous isn’t it? And even though you do become incredibly aware of how your food choices affect performance, it’s hard not to question if you’ve made a wrong choice – adding more carbs sooner than scheduled for more energy, for instance.
The Tony Horton – Face of P90X

Tony Horton is an entertaining coach and teacher. You really do get jazzed by his enthusiasm, practical advice, and generally whimsical, talkative nature. He’s been responsible for many leading Beachbody programs, such as Power 90 (the precursor to P90X) and the new 10-Minute Trainer series.

As an instructor, he’s a phenomenal motivator and does an adequate job explaining key points for each exercise. You can pick up some good advice on how not to injure yourself if you pay attention. Most of your learning technique-wise, however, is done visually. Tony jumps from one exercise to the next rather quickly. That’s appropriate, I think, for being an “extreme” program, but it means beginners and less coordinated types should freely use the pause and replay buttons to make sure they’re on point.

After 90 days, you’ll learn many of Tony’s favorite phrases, too, like:

“Do your best and forget the rest!”
“The mother of all P90X workouts…”
“Get sexy with it!”
“The world famous Karen pot stirrers.”
“Bring it!”
The Un-mysterious Abs

What I like most about P90X is that it demystifies the “how to’s” of obtaining lean muscle definition in your body. And yes, that includes a 6-pack for many people. Although muscle confusion is a fairly basic principle in the dogma of building efficient workout routines, the full road map is right here in 12 workout dvd’s and 90 days of commitment. You’re told exactly what to do every single day – and guess what? It works!

I saw changes in my definition and strength within the first two weeks, and I continued to improve in those and other areas (like endurance and flexibility) over the entire 3 month period. If you’ve ever wondered whether you have 6-pack potential, then this is a pretty darn reliable road map to finding out.

The Benefits

As was advertised, I am truly in the best shape of my life now. I’m stronger in measurable amounts, and I have more endurance in ways that I can feel anytime I’m active (running, hiking, biking, etc.). I could also probably squeeze into a super hero outfit without looking too much like a fat spiderman.

I began P90X as someone who’d been working out regularly (3-5 times per week) for the previous 2 years. At the gym, I would mostly work my upper body with free weights and run on the treadmill for cardio. It was a workout pattern that steadily slimmed me down a couple pant sizes. I wasn’t someone you would consider super athletic, and I’ve never had a toned body before, so I’m pretty amazed by where P90X has boosted me. If you check out my results in the next section, you can get the numbers and visuals.

Some of the unexpected benefits were:
1.) Learning how to get a great workout outside of the gym.
2.) Pushing my body to limits I didn’t realize were possible.
3.) Motivating friends and family to get healthy, too.
4.) Seeing first hand what it means to eat hardcore healthy.
5.) Enjoying yoga.

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