March 2011

EXPERIENCE A W3 LFESTYLEApartment Living at itrsquos Best

Life KeepsMovingSo Should You

SHINSPLINTSAgravating pain the cause and prevention

The NOWHabitStop procrastinating and start living in the NOW

ToffeeFudge

Shamrock

For AReason

FREE House CleaningFor People with

Cancer

Cleaning

Info 101How to Pay Credit

Card Debt

A W3 LIFESTYLE MINIZINE

Upcoming Events

Full Community Event listing coming soon

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Full Community Event listing coming soon

Letter from the Community Management TeamAwarded a National Apartment Designation as a W3 Lifestyle Community

Only a small percentage of apartment communities within a given market can hold the W3 Lifestyle designation This National Apartment Designation represents Superior Resident Services and Superior Product Quality Our community has achieved this great honor

In 2011 we have many exciting things coming up including some fantastic resident events as well as your continuing to receive this publication every month which will always be jam packed with useful information We may even have a few other tricks up our sleeves It is our goal to make sure your living experience here is the absolute best that it can be

YOU are what makes our community so special and we appreciate your desire to assist us with keeping it clean and making it a great place to live for not only yourself but for your neighbors as well Anytime you see anything that needs repaired on the community please feel free to let us know so that we can attend to it quickly

COMMUNITY INFO - W3 LIFESTYLE 3

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on Facebook

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Phone678-432-0292

Fax678-432-5751

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75th Annual Atlanta Dogwood Festival Presents A

SP

ON

SO

RS

ME

DIA

PA

RT

NE

RS

TICKETS $30 IN ADVANCE $35 AT THE DOOR (IF AVAILABLE) For Tickets amp More Infomation Visit

The Friends of Dogwood Pavilion is one of the best ways to enjoy the Atlanta Dogwood FestivalThis ticketed event offers an upscale hospitality experience It will be held in the newly renovated multi-million dollar Greystone event facility in the heart of Piedmont Park It features some of the Atlantas favorite restaurants offering a wide variety of foods and desserts and special wine tasting

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Getting StartedEXPERIENCE A W3 LFESTYLE

Apartment Living at itrsquos Best

David WolfeW3 Lifestyle

Hello and welcome to the digital edition of Experience A W3Lifestyle Minizine - a more innovative and paper-free way to enjoy community news Forward-Thinking articles Healthy Living advice and so much more

Reading Experience a W3 Lifestyle online is simple Browse the Minizine page by page by using the right and left arrows in the navigation buttons at the sides of the pages or at the top of the page - whichever is more convenient for you

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Shin Splints and Shin Splints Treatment

Learn the causes behind Shin Splints their treatment and prevention

Shin splints are a term commonly used to describe lower leg pain However shin splints are only one of several conditions that affect the lower leg The most common causes of lower leg pain are general shin soreness shin splints and stress fractures For the purpose of this article Irsquoll only be addressing the first two Irsquoll save the topic of stress fractures for another issue

If you suffer from shin splints or are seeking to prevent its occurrence it is im-portant to follow the information in this article In addition adding a few simple stretches to your fitness program will also help To get started on a safe and effective stretching routine learn more about The Stretching Handbook and how it can improve your fitness

Before I move on to shin splints I want to quickly cover the topic of general shin soreness Shin soreness is simply a muscular overuse problem By including adequate rest in your training calendar and using the RICER regimen when pain does occur yoursquoll be able to overcome 95 percent of all general shin sore-ness within about 72 hours For lower leg pain that goes beyond general shin soreness a more aggressive approach must be taken

What are Shin SplintsAlthough the term ldquoshin splintsrdquo is often used to describe a variety of lower leg problems it actually refers specifically to a condition called Medial Tibial Stress Syndrome (MTSS) To better understand shin splints or MTSS an understanding of the muscles tendons and bones involved is required

Shin Splints image from Principles of Anatomy andPhysiology by GJ Tortora and NP AnagnostakosAs you can see from the diagram to the right there are many muscles and tendons that make up the lower leg or calf region Itrsquos quite a complex formation of inter-weaving and over-crossing muscles and tendons

The main components of the lower leg that are affected by the pain associated with shin splints are

The Tibia and Fibula These are the two bones in the lower leg The tibia is situated on the medial or inside of the lower leg While the fibula is situated on the lateral or outside of the lower legThere are also a number of muscles that attach to the tibia and fibula Itrsquos these muscles when overworked that pull on the tibia and fibula and cause the pain associated with shin splintsSpecifically the pain associated with shin splints is a result of fatigue and trauma to the musclersquos tendons where they attach themselves to the tibia In an effort to keep the foot ankle and lower leg stable the muscles exert a great force on the tibia This excessive force can result in the tendons being partially torn away from the bone

What Causes Shin SplintsWhile there are many causes of shin splints they can all be categorized into two main groups Overload (or training errors) and Biomechanical Inefficiencies

Overload (or training errors) Shin splints are commonly associated with sports that require a lot of running or weight bearing activity However it is not necessarily the added weight or force applied to the muscles and tendons of the lower leg but rather the impact force associated with running and weight bearing activities

In other words itrsquos not the running itself but the sudden shock force of repeated landings and change of direction that causes the problem When the muscles and tendons become fatigued and overloaded they lose their ability to adequately absorb the damaging shock force

Other overload causes include

Exercising on hard surfaces like concreteExercising on uneven groundBeginning an exercise program after a long lay-off periodIncreasing exercise intensity or duration too quicklyExercising in worn out or ill fitting shoes andExcessive uphill or downhill running

Biomechanical Inefficiencies The major biomechanical inefficiency contributing to shin splints is that of flat feet Flat feet lead to a second biomechanical inefficiency called over-pronation Pronation occurs just after the heel strikes the ground The foot flattens out and then continues to roll inward

Over-pronation occurs when the foot and ankle continue to roll excessively inward This excessive inward rolling causes the tibia to twist which in-turn over stretches the muscles of the lower leg

Other biomechanical causes include

Poor running mechanicsTight stiff muscles in the lower legRunning with excessive forward leanRunning with excessive backwards leanLanding on the balls of your foot andRunning with your toes pointed outwards

How to Prevent Shin SplintsPrevention rather than cure should always be your first aim I was very surprised when researching this topic at the number of articles that totally neglected any mention of preventative measures They all talked of treatment and cure but only one out of twenty took the time to address the issue of prevention in any detail

Even before any sign of shin soreness appears there are a number of simple preventative measures that can be easily implemented

Since about half of all lower leg problems are caused by biomechanics inefficiencies it makes sense to get the right advice on footwear Your feet are the one area you should not ldquoskimprdquo on The best advice I can give you

concerning footwear is to go and see a qualified podiatrist for a complete foot-strike or gait analysis They will be able to tell you if there are any concerns regarding the way your foot-strike or gait is functioningAfter your foot-strike has been analysed have your podiatrist or competent sports footwear sales person recommend a number of shoes that suit your requirements Good quality footwear will go a long way in helping to prevent many lower leg problems

Apart from good footwear what else can you do I believe the following three preventative measures are not only very effective but crucial

Firstly a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come Without a proper warm up the muscles and tendons will be tight and stiff which may limit blood flow to the lower legs and result in a lack of oxygen and nutrients for those muscles Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity Click here for a detailed explanation of how why and when to perform your warm up

Secondly flexible muscles are extremely important in the prevention of lower leg injuries When muscles and tendons are flexible and supple they are able to move and perform without being over stretched If however your muscles and tendons are tight and stiff it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement To keep your muscles and tendons flexible and supple it is important to undertake a structured stretching routine

Below is just one example of an effective calf stretch for shin splints treatment and prevention But donrsquot rely on just one stretch itrsquos important to do a range of stretching exercises for the Achilles the upper and lower calf and the hamstrings

Standing Toe-up Achilles Stretch Stand upright and place the ball of your foot onto a step or raised object Bend your knee and lean forward

And thirdly strengthening and conditioning the muscles of the lower leg will also help to prevent shin splints There are a number of specific strengthening exercises you can do for these muscles but instead of me going into the details here I have simply found another web site that has already done all the hard work It explains a number of exercises you can do for preventing shin splints You can find these strengthening exercises by going to httpwwwwatfxccomTFTF20Educationshin_splintshtm

The above-mentioned article is the only other article I found that included a comprehensive section on shin splint prevention If yoursquore only interested in the strengthening exercises yoursquoll find them towards the end of the article If however you suffer from shin splints or yoursquore looking for more information on shin splints I recommend you read the entire article

How to Treat Shin SplintsFirstly be sure to remove the cause of the problem Whether it is a biomechanical problem or an overload problem make sure steps are taken to remove the cause

The basic treatment for shin splints is no different to most other soft tissue injuries Immediately following the onset of any shin pain the RICER regimen should be applied This involves Rest Ice Compression Elevation and Referral to an appropriate professional for an accurate diagnosis It is critical that the RICER regimen be implemented for at least the first 48 to 72 hours Doing this will give you the best possible chance of a complete and full recovery

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons

I have found both from personal experience and from working with many clients that this form of treatment is the most effective The application of heat and deep tissue massage on the affected area seems to bring the best results If you suffer from shin splints be sure to spend at least a few minutes massaging the affected area both before and after you exercise

Once most of the pain has been reduced it is time to move onto the rehabilitation phase of your shin splints treatment The main aims of this phase is to regain and improve the strength power endurance and flexibility of the muscles and tendons that have been compromised

advertisewith us

click here

Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

After all - your current andor potential customer is reading this right now

What are Shin SplintsAlthough the term ldquoshin splintsrdquo is often used to describe a variety of lower leg problems it actually refers specifically to a condition called Medial Tibial Stress Syndrome (MTSS) To better understand shin splints or MTSS an understanding of the muscles tendons and bones involved is required

Shin Splints image from Principles of Anatomy andPhysiology by GJ Tortora and NP AnagnostakosAs you can see from the diagram to the right there are many muscles and tendons that make up the lower leg or calf region Itrsquos quite a complex formation of inter-weaving and over-crossing muscles and tendons

The main components of the lower leg that are affected by the pain associated with shin splints are

The Tibia and Fibula These are the two bones in the lower leg The tibia is situated on the medial or inside of the lower leg While the fibula is situated on the lateral or outside of the lower legThere are also a number of muscles that attach to the tibia and fibula Itrsquos these muscles when overworked that pull on the tibia and fibula and cause the pain associated with shin splintsSpecifically the pain associated with shin splints is a result of fatigue and trauma to the musclersquos tendons where they attach themselves to the tibia In an effort to keep the foot ankle and lower leg stable the muscles exert a great force on the tibia This excessive force can result in the tendons being partially torn away from the bone

What Causes Shin SplintsWhile there are many causes of shin splints they can all be categorized into two main groups Overload (or training errors) and Biomechanical Inefficiencies

Overload (or training errors) Shin splints are commonly associated with sports that require a lot of running or weight bearing activity However it is not necessarily the added weight or force applied to the muscles and tendons of the lower leg but rather the impact force associated with running and weight bearing activities

In other words itrsquos not the running itself but the sudden shock force of repeated landings and change of direction that causes the problem When the muscles and tendons become fatigued and overloaded they lose their ability to adequately absorb the damaging shock force

Other overload causes include

Exercising on hard surfaces like concreteExercising on uneven groundBeginning an exercise program after a long lay-off periodIncreasing exercise intensity or duration too quicklyExercising in worn out or ill fitting shoes andExcessive uphill or downhill running

Biomechanical Inefficiencies The major biomechanical inefficiency contributing to shin splints is that of flat feet Flat feet lead to a second biomechanical inefficiency called over-pronation Pronation occurs just after the heel strikes the ground The foot flattens out and then continues to roll inward

Over-pronation occurs when the foot and ankle continue to roll excessively inward This excessive inward rolling causes the tibia to twist which in-turn over stretches the muscles of the lower leg

Other biomechanical causes include

Poor running mechanicsTight stiff muscles in the lower legRunning with excessive forward leanRunning with excessive backwards leanLanding on the balls of your foot andRunning with your toes pointed outwards

How to Prevent Shin SplintsPrevention rather than cure should always be your first aim I was very surprised when researching this topic at the number of articles that totally neglected any mention of preventative measures They all talked of treatment and cure but only one out of twenty took the time to address the issue of prevention in any detail

Even before any sign of shin soreness appears there are a number of simple preventative measures that can be easily implemented

Since about half of all lower leg problems are caused by biomechanics inefficiencies it makes sense to get the right advice on footwear Your feet are the one area you should not ldquoskimprdquo on The best advice I can give you

concerning footwear is to go and see a qualified podiatrist for a complete foot-strike or gait analysis They will be able to tell you if there are any concerns regarding the way your foot-strike or gait is functioningAfter your foot-strike has been analysed have your podiatrist or competent sports footwear sales person recommend a number of shoes that suit your requirements Good quality footwear will go a long way in helping to prevent many lower leg problems

Apart from good footwear what else can you do I believe the following three preventative measures are not only very effective but crucial

Firstly a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come Without a proper warm up the muscles and tendons will be tight and stiff which may limit blood flow to the lower legs and result in a lack of oxygen and nutrients for those muscles Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity Click here for a detailed explanation of how why and when to perform your warm up

Secondly flexible muscles are extremely important in the prevention of lower leg injuries When muscles and tendons are flexible and supple they are able to move and perform without being over stretched If however your muscles and tendons are tight and stiff it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement To keep your muscles and tendons flexible and supple it is important to undertake a structured stretching routine

Below is just one example of an effective calf stretch for shin splints treatment and prevention But donrsquot rely on just one stretch itrsquos important to do a range of stretching exercises for the Achilles the upper and lower calf and the hamstrings

Standing Toe-up Achilles Stretch Stand upright and place the ball of your foot onto a step or raised object Bend your knee and lean forward

And thirdly strengthening and conditioning the muscles of the lower leg will also help to prevent shin splints There are a number of specific strengthening exercises you can do for these muscles but instead of me going into the details here I have simply found another web site that has already done all the hard work It explains a number of exercises you can do for preventing shin splints You can find these strengthening exercises by going to httpwwwwatfxccomTFTF20Educationshin_splintshtm

The above-mentioned article is the only other article I found that included a comprehensive section on shin splint prevention If yoursquore only interested in the strengthening exercises yoursquoll find them towards the end of the article If however you suffer from shin splints or yoursquore looking for more information on shin splints I recommend you read the entire article

How to Treat Shin SplintsFirstly be sure to remove the cause of the problem Whether it is a biomechanical problem or an overload problem make sure steps are taken to remove the cause

The basic treatment for shin splints is no different to most other soft tissue injuries Immediately following the onset of any shin pain the RICER regimen should be applied This involves Rest Ice Compression Elevation and Referral to an appropriate professional for an accurate diagnosis It is critical that the RICER regimen be implemented for at least the first 48 to 72 hours Doing this will give you the best possible chance of a complete and full recovery

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons

I have found both from personal experience and from working with many clients that this form of treatment is the most effective The application of heat and deep tissue massage on the affected area seems to bring the best results If you suffer from shin splints be sure to spend at least a few minutes massaging the affected area both before and after you exercise

Once most of the pain has been reduced it is time to move onto the rehabilitation phase of your shin splints treatment The main aims of this phase is to regain and improve the strength power endurance and flexibility of the muscles and tendons that have been compromised

advertisewith us

click here

Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

After all - your current andor potential customer is reading this right now

What Causes Shin SplintsWhile there are many causes of shin splints they can all be categorized into two main groups Overload (or training errors) and Biomechanical Inefficiencies

Overload (or training errors) Shin splints are commonly associated with sports that require a lot of running or weight bearing activity However it is not necessarily the added weight or force applied to the muscles and tendons of the lower leg but rather the impact force associated with running and weight bearing activities

In other words itrsquos not the running itself but the sudden shock force of repeated landings and change of direction that causes the problem When the muscles and tendons become fatigued and overloaded they lose their ability to adequately absorb the damaging shock force

Other overload causes include

Exercising on hard surfaces like concreteExercising on uneven groundBeginning an exercise program after a long lay-off periodIncreasing exercise intensity or duration too quicklyExercising in worn out or ill fitting shoes andExcessive uphill or downhill running

Biomechanical Inefficiencies The major biomechanical inefficiency contributing to shin splints is that of flat feet Flat feet lead to a second biomechanical inefficiency called over-pronation Pronation occurs just after the heel strikes the ground The foot flattens out and then continues to roll inward

Over-pronation occurs when the foot and ankle continue to roll excessively inward This excessive inward rolling causes the tibia to twist which in-turn over stretches the muscles of the lower leg

Other biomechanical causes include

Poor running mechanicsTight stiff muscles in the lower legRunning with excessive forward leanRunning with excessive backwards leanLanding on the balls of your foot andRunning with your toes pointed outwards

How to Prevent Shin SplintsPrevention rather than cure should always be your first aim I was very surprised when researching this topic at the number of articles that totally neglected any mention of preventative measures They all talked of treatment and cure but only one out of twenty took the time to address the issue of prevention in any detail

Even before any sign of shin soreness appears there are a number of simple preventative measures that can be easily implemented

Since about half of all lower leg problems are caused by biomechanics inefficiencies it makes sense to get the right advice on footwear Your feet are the one area you should not ldquoskimprdquo on The best advice I can give you

concerning footwear is to go and see a qualified podiatrist for a complete foot-strike or gait analysis They will be able to tell you if there are any concerns regarding the way your foot-strike or gait is functioningAfter your foot-strike has been analysed have your podiatrist or competent sports footwear sales person recommend a number of shoes that suit your requirements Good quality footwear will go a long way in helping to prevent many lower leg problems

Apart from good footwear what else can you do I believe the following three preventative measures are not only very effective but crucial

Firstly a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come Without a proper warm up the muscles and tendons will be tight and stiff which may limit blood flow to the lower legs and result in a lack of oxygen and nutrients for those muscles Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity Click here for a detailed explanation of how why and when to perform your warm up

Secondly flexible muscles are extremely important in the prevention of lower leg injuries When muscles and tendons are flexible and supple they are able to move and perform without being over stretched If however your muscles and tendons are tight and stiff it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement To keep your muscles and tendons flexible and supple it is important to undertake a structured stretching routine

Below is just one example of an effective calf stretch for shin splints treatment and prevention But donrsquot rely on just one stretch itrsquos important to do a range of stretching exercises for the Achilles the upper and lower calf and the hamstrings

Standing Toe-up Achilles Stretch Stand upright and place the ball of your foot onto a step or raised object Bend your knee and lean forward

And thirdly strengthening and conditioning the muscles of the lower leg will also help to prevent shin splints There are a number of specific strengthening exercises you can do for these muscles but instead of me going into the details here I have simply found another web site that has already done all the hard work It explains a number of exercises you can do for preventing shin splints You can find these strengthening exercises by going to httpwwwwatfxccomTFTF20Educationshin_splintshtm

The above-mentioned article is the only other article I found that included a comprehensive section on shin splint prevention If yoursquore only interested in the strengthening exercises yoursquoll find them towards the end of the article If however you suffer from shin splints or yoursquore looking for more information on shin splints I recommend you read the entire article

How to Treat Shin SplintsFirstly be sure to remove the cause of the problem Whether it is a biomechanical problem or an overload problem make sure steps are taken to remove the cause

The basic treatment for shin splints is no different to most other soft tissue injuries Immediately following the onset of any shin pain the RICER regimen should be applied This involves Rest Ice Compression Elevation and Referral to an appropriate professional for an accurate diagnosis It is critical that the RICER regimen be implemented for at least the first 48 to 72 hours Doing this will give you the best possible chance of a complete and full recovery

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons

I have found both from personal experience and from working with many clients that this form of treatment is the most effective The application of heat and deep tissue massage on the affected area seems to bring the best results If you suffer from shin splints be sure to spend at least a few minutes massaging the affected area both before and after you exercise

Once most of the pain has been reduced it is time to move onto the rehabilitation phase of your shin splints treatment The main aims of this phase is to regain and improve the strength power endurance and flexibility of the muscles and tendons that have been compromised

advertisewith us

click here

Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

After all - your current andor potential customer is reading this right now

Other biomechanical causes include

Poor running mechanicsTight stiff muscles in the lower legRunning with excessive forward leanRunning with excessive backwards leanLanding on the balls of your foot andRunning with your toes pointed outwards

How to Prevent Shin SplintsPrevention rather than cure should always be your first aim I was very surprised when researching this topic at the number of articles that totally neglected any mention of preventative measures They all talked of treatment and cure but only one out of twenty took the time to address the issue of prevention in any detail

Even before any sign of shin soreness appears there are a number of simple preventative measures that can be easily implemented

Since about half of all lower leg problems are caused by biomechanics inefficiencies it makes sense to get the right advice on footwear Your feet are the one area you should not ldquoskimprdquo on The best advice I can give you

concerning footwear is to go and see a qualified podiatrist for a complete foot-strike or gait analysis They will be able to tell you if there are any concerns regarding the way your foot-strike or gait is functioningAfter your foot-strike has been analysed have your podiatrist or competent sports footwear sales person recommend a number of shoes that suit your requirements Good quality footwear will go a long way in helping to prevent many lower leg problems

Apart from good footwear what else can you do I believe the following three preventative measures are not only very effective but crucial

Firstly a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come Without a proper warm up the muscles and tendons will be tight and stiff which may limit blood flow to the lower legs and result in a lack of oxygen and nutrients for those muscles Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity Click here for a detailed explanation of how why and when to perform your warm up

Secondly flexible muscles are extremely important in the prevention of lower leg injuries When muscles and tendons are flexible and supple they are able to move and perform without being over stretched If however your muscles and tendons are tight and stiff it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement To keep your muscles and tendons flexible and supple it is important to undertake a structured stretching routine

Below is just one example of an effective calf stretch for shin splints treatment and prevention But donrsquot rely on just one stretch itrsquos important to do a range of stretching exercises for the Achilles the upper and lower calf and the hamstrings

Standing Toe-up Achilles Stretch Stand upright and place the ball of your foot onto a step or raised object Bend your knee and lean forward

And thirdly strengthening and conditioning the muscles of the lower leg will also help to prevent shin splints There are a number of specific strengthening exercises you can do for these muscles but instead of me going into the details here I have simply found another web site that has already done all the hard work It explains a number of exercises you can do for preventing shin splints You can find these strengthening exercises by going to httpwwwwatfxccomTFTF20Educationshin_splintshtm

The above-mentioned article is the only other article I found that included a comprehensive section on shin splint prevention If yoursquore only interested in the strengthening exercises yoursquoll find them towards the end of the article If however you suffer from shin splints or yoursquore looking for more information on shin splints I recommend you read the entire article

How to Treat Shin SplintsFirstly be sure to remove the cause of the problem Whether it is a biomechanical problem or an overload problem make sure steps are taken to remove the cause

The basic treatment for shin splints is no different to most other soft tissue injuries Immediately following the onset of any shin pain the RICER regimen should be applied This involves Rest Ice Compression Elevation and Referral to an appropriate professional for an accurate diagnosis It is critical that the RICER regimen be implemented for at least the first 48 to 72 hours Doing this will give you the best possible chance of a complete and full recovery

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons

I have found both from personal experience and from working with many clients that this form of treatment is the most effective The application of heat and deep tissue massage on the affected area seems to bring the best results If you suffer from shin splints be sure to spend at least a few minutes massaging the affected area both before and after you exercise

Once most of the pain has been reduced it is time to move onto the rehabilitation phase of your shin splints treatment The main aims of this phase is to regain and improve the strength power endurance and flexibility of the muscles and tendons that have been compromised

advertisewith us

click here

Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

After all - your current andor potential customer is reading this right now

Firstly a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come Without a proper warm up the muscles and tendons will be tight and stiff which may limit blood flow to the lower legs and result in a lack of oxygen and nutrients for those muscles Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity Click here for a detailed explanation of how why and when to perform your warm up

Secondly flexible muscles are extremely important in the prevention of lower leg injuries When muscles and tendons are flexible and supple they are able to move and perform without being over stretched If however your muscles and tendons are tight and stiff it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement To keep your muscles and tendons flexible and supple it is important to undertake a structured stretching routine

Below is just one example of an effective calf stretch for shin splints treatment and prevention But donrsquot rely on just one stretch itrsquos important to do a range of stretching exercises for the Achilles the upper and lower calf and the hamstrings

Standing Toe-up Achilles Stretch Stand upright and place the ball of your foot onto a step or raised object Bend your knee and lean forward

And thirdly strengthening and conditioning the muscles of the lower leg will also help to prevent shin splints There are a number of specific strengthening exercises you can do for these muscles but instead of me going into the details here I have simply found another web site that has already done all the hard work It explains a number of exercises you can do for preventing shin splints You can find these strengthening exercises by going to httpwwwwatfxccomTFTF20Educationshin_splintshtm

The above-mentioned article is the only other article I found that included a comprehensive section on shin splint prevention If yoursquore only interested in the strengthening exercises yoursquoll find them towards the end of the article If however you suffer from shin splints or yoursquore looking for more information on shin splints I recommend you read the entire article

How to Treat Shin SplintsFirstly be sure to remove the cause of the problem Whether it is a biomechanical problem or an overload problem make sure steps are taken to remove the cause

The basic treatment for shin splints is no different to most other soft tissue injuries Immediately following the onset of any shin pain the RICER regimen should be applied This involves Rest Ice Compression Elevation and Referral to an appropriate professional for an accurate diagnosis It is critical that the RICER regimen be implemented for at least the first 48 to 72 hours Doing this will give you the best possible chance of a complete and full recovery

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons

I have found both from personal experience and from working with many clients that this form of treatment is the most effective The application of heat and deep tissue massage on the affected area seems to bring the best results If you suffer from shin splints be sure to spend at least a few minutes massaging the affected area both before and after you exercise

Once most of the pain has been reduced it is time to move onto the rehabilitation phase of your shin splints treatment The main aims of this phase is to regain and improve the strength power endurance and flexibility of the muscles and tendons that have been compromised

advertisewith us

click here

Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

After all - your current andor potential customer is reading this right now

The above-mentioned article is the only other article I found that included a comprehensive section on shin splint prevention If yoursquore only interested in the strengthening exercises yoursquoll find them towards the end of the article If however you suffer from shin splints or yoursquore looking for more information on shin splints I recommend you read the entire article

How to Treat Shin SplintsFirstly be sure to remove the cause of the problem Whether it is a biomechanical problem or an overload problem make sure steps are taken to remove the cause

The basic treatment for shin splints is no different to most other soft tissue injuries Immediately following the onset of any shin pain the RICER regimen should be applied This involves Rest Ice Compression Elevation and Referral to an appropriate professional for an accurate diagnosis It is critical that the RICER regimen be implemented for at least the first 48 to 72 hours Doing this will give you the best possible chance of a complete and full recovery

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons

I have found both from personal experience and from working with many clients that this form of treatment is the most effective The application of heat and deep tissue massage on the affected area seems to bring the best results If you suffer from shin splints be sure to spend at least a few minutes massaging the affected area both before and after you exercise

Once most of the pain has been reduced it is time to move onto the rehabilitation phase of your shin splints treatment The main aims of this phase is to regain and improve the strength power endurance and flexibility of the muscles and tendons that have been compromised

advertisewith us

click here

Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

After all - your current andor potential customer is reading this right now

advertisewith us

click here

Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

After all - your current andor potential customer is reading this right now

NO Dry Cleaners companies are supporting your community yet with Special Discounts

Whatrsquos up with that

advertisewith usclick here

NO Nail Salon companies are supporting your community yet with Special Discounts

Whatrsquos up with that

advertisewith usclick here

Shamrock Toffee FudgeProvided by tasteofhomecom

Ingredients1 can (14 ounces) sweetened con-densed milk2 cups vanilla or white chips1 cup milk chocolate chips1 tablespoon butterDash salt34 cup chocolate-covered English toffee bits18 teaspoon rum extract1 cup vanilla frostingGreen food coloring

DirectionsLine a 9-in square pan with foil and grease the foil set aside In a large saucepan com-bine the milk and chips Cook and stir over low heat until chips are melted Add the butter and salt stir until smooth Remove from the heat stir in toffee bits and extract Pour into prepared pan Cover and refrigerate for 2 hours or until firmUsing foil remove fudge from pan carefully remove foil Cut fudge into 1-in squares Place the frosting in a small resealable plastic bag tint with food coloring Cut a small hole in a corner of bag pipe a shamrock onto each square

Yield about 2-14 pounds

W3

LIFESTYLE

Join the W3 Lifestyle Fan Page

Visit the W3 Lifestyle facebook page become our fan and get the latest updates and special deals specifically for W3 Lifestyle followers

BE ON THE LOOKOUTldquoFriends of W3 Lifestylerdquo

Special Retailer and Restaurant Discounts for W3 Lifestyle Community Residents

Overcome procrastination with help from Neil Fiorersquos transformative bookBy Brian Johnson

Do you ever find yourself putting off until tomorrow what could probably be done today If so I highly recommend this great book from productivity guru Neil Fiore Itrsquos packed with Big Ideas to help you understand and overcome the ldquodo it laterrdquo habit

How Perception Affects ProcrastinationOne of the first things Fiore points out is that procrastinating

tendencies are often triggered by unspoken fears

To illustrate this Fiore asks you to first imagine a solid board thatrsquos 30 feet long 4 inches thick and 1 foot wide Itrsquos lying on the ground ahead of you Your mental task is to walk the length of the board Given that itrsquos just resting on the ground you probably wonrsquot be inclined to put it off

Next Fiore suggests imagining that same board has been raised up high in the air and is suspended between two tall buildings about 100 feet above the pavement ldquoLook across to

the other end of the board and contemplate beginning your assignmentrdquo he instructs ldquoWhat do you feel What are you thinking about What are you saying to yourselfrdquo

Fiore suggests taking a moment to notice how your reactions in this situation differ from those you had just a moment ago when all you had to do was walk along a board that was at ground level Notice how rapidly your feelings about the task change when the height of the board changes and the consequences of falling are greater

THE NOW HABIT

BE ON THE LOOKOUTldquoFriends of W3 Lifestylerdquo

Isnrsquot it amazing how often we raise a board up in the air and freak ourselves out This is what happens when we think we have to be perfect before we start or wersquore never going to be able to do a task well enough mdash suddenly that simple step-by-step exercise seems risky and dangerous Itrsquos the same board but our fear of failure just raised it sky high

The truth is getting across the board always requires putting one foot in front of the other Itrsquos only our thoughts that paralyze us mdash by convincing us that a single faulty step could put us at real risk

Finally Fiore expands on the scene by having us imagine that the end of the board wersquore standing on is on fire Now what Most likely wersquoll do whatever we need to in order get to the other side or at least get away from the heat

Unfortunately thatrsquos how we live our lives at times mdash procrastinating to the last minute and then making a frantic dash

when wersquore really desperate

So the first thing we need to do when procrastination strikes says Fiore is tame our fear through more effective self-talk This helps lower the board back to the ground or at least create a virtual safety net so wersquore not being controlled by a fear of falling to our death Then we can get a task going before any fires start

Embrace Unpleasant ObligationsFiore suggests that one way we can lower the board back to Earth is by embracing our obligations completely even the ones that make us uncomfortable This starts by reframing our ldquoI have tordquo tasks as ldquoI am going tordquo choices

ldquoYou do have a choice You donrsquot have to want to do the task nor do you have to love it But if you prefer it to the consequences of not doing it you can decide to commit to it wholeheartedlyrdquo It really helps Fiore notes ldquoto assert positively and powerfullyrdquo what you will be doing such as ldquolsquoI will be at the dentistrsquos at 3 pmrsquo lsquoI am going to traffic court this morningrsquordquo Because every time we say ldquoI have tordquo wersquore effectively diminishing our power

Here are a few more ideas from Fiore on how to change the way you talk to yourselfbull Replace ldquoI have tordquo with ldquoI choose tordquobull Replace ldquoI must finishrdquo with ldquoWhen can I startrdquo

bull Replace ldquoThis project is so big and importantrdquo with ldquoI can take one small steprdquobull Replace ldquoI must be perfectrdquo with ldquoI can be perfectly humanrdquobull Replace ldquoI donrsquot have timerdquo with ldquoI must take timerdquobull Replace ldquoI wish Irsquod done thatrdquo with ldquoWhat small step can I take nowrdquo

Trade Perfectionism for PersistenceBecause perfectionism is such an important catalyst for procrastination Fiore emphasizes the importance of reframing potential ldquomistakesrdquo as opportunities for growth learning and self-compassion

ldquoReplace demands for perfect work with acceptance of (not resignation to) your human limitsrdquo he writes ldquoAccept so-called mistakes (really feedback) as part of a natural learning process You need self-compassion rather than self-criticism to support your courageous efforts at facing the unavoidable risks of doing real imperfect work rather than dreaming of the perfect completed projectrdquo

As you get more comfortable with the possibility of some imperfect early steps on your projects Fiore notes ldquoyoursquoll be better prepared to bounce back because yoursquoll have a safety net of compassionrdquo

Get It on PaperHave you ever kept a log of how you spend your time Itrsquos a really powerful way to bring awareness to your routines The simple act of logging your behavior dramatically alters it

Yoursquoll want to check out Fiorersquos book for all his Big Ideas on how to leverage this simple yet effective practice of time-logging For now though you might just try doing some mental tracking of your day and see if you can notice the events and feelings that precede negative habits This alone can be a huge tool in switching to more productive activities and attitudes

Reprogram your BrainFiore explains how when you change your thoughts you also change your brain mdash and begin trading the tendencies of an overwhelmed ldquoput it offrdquo procrastinator to those of an effective ldquoget it donerdquo producer

ldquoEach time you choose to switch your energy from your procrastination self-talk to the language of the producerrdquo he explains ldquoyou are wiring in a new track of brain cells mdash a new neural pathway in your brain After you switch from the old path to the new several times the new associations will strengthen becoming easier to initiate while the old ones will atrophyrdquo

In other words when we consciously practice ldquoproducerrdquo thoughts we begin to rewire the neural circuits that have inclined us to procrastinate in the past That in turn empowers us to regroove our consciousness in powerful ways

Call Todd Sherman at (770) 886-1881 ext 102 to market your business to your target market for as little as only $120 for a full year of interactive advertising

DUH

Credit card debt is a common concern for many people who have not managed their finances as well as they could have or who are facing financial hardship due to the loss of a job or an unexpected emergency sapping funds Credit card debt can be a real worry but need not lead to bankruptcy Really itrsquos fairly simple to pay off as long as you stick to a plan and gradually reduce your debt

First off stop using your credit cards Therersquos no need to create more debt for yourself and more you will have to pay off later

After that if you have multiple cards needing to be paid off look at their interest rates and rank them from highest to lowest Then thatrsquos the order yoursquore going to pay them off Some people think itrsquos a good idea to start with the lowest to pay a card off entirely but really that only makes you spend more money because yoursquoll continue to pay higher interest rates Work on cutting down the cards with higher rates first so those lower ones wonrsquot hurt

you as badly while theyrsquore waiting to be paid

Next start making payments every other week instead of once a month giving half of your monthly total with each payment Getting into the habit of paying regularly helps trim down your debt and evens out your cash flow as most people are paid bi-weekly Credit card companies charge interest daily so by trimming off just a little bit of your debt sooner you save yourself money on interest accumulated

When deciding how much to pay donrsquot go with the minimum In all likelihood itrsquoll take you forever to pay off what you owe and yoursquoll just end up owing more because of interest Work out a budget that takes out a reasonable chunk of your debt each month but that works within your earnings and spending needs and that also sets a reasonable target date for paying off all your debt

Lastly donrsquot be afraid to dip in to your savings account (in a bank not an IRA or 401K) to help pay off credit card debt

Do keep some an emergency fund or whatever yoursquore saving up for but donrsquot be fooled that the interest it is earning in a savings account is worth keeping it there for Credit card debt interest is very high and anything you can do to accumulate less interest will go a long ways towards erasing debt and minimizing your payments

How to Pay Credit Card Debt

Our ProcessWe partner with professional residential maid services who are insured and bonded to participate in our foundation The companies have agreed to take 2 patients at a time and offer four free general cleanings ndash one a month for four months as a way to give back to their community

We limit the amount of applications that we accept on a daily basis Monday through Friday The applications can be filled in online by women with any type of cancer as long as they are currently under cancer treatment In 2011 the American Cancer Society estimates there will be 750000 first time diagnosis of cancer in women over the age of 18 We have over 800 maid services participating in our program nationwide however resources are limited and we are experiencing huge demand

The professional residential cleaning companies that participate in our program do not receive payment for their services These small business owners agree to take a minimum two patients at a time pay their employees to perform the work and absorb the cost of materials and supplies They have a heart for assisting women in cancer treatment and provide this service as a way to give back to their local communities

Step 1 - Check to see if we have a participating maid service in your geographical area by clicking the locations tab on our main website Click the state in which you reside on the pink US map or if you reside in Canada click the Canadian map This will take you to a list of the cities where we currently have partner maid services affiliated with our foundation Not all cities are served even though we do add approximately 25 ndash 35 new partners each month

Step 2 - If you are a qualified cancer patient fill out the online application under the cancer patient tab on our main website Fill in the required information When you submit the online process will inform you if a maid service covers your area In large metropolitan areas some maid services

limit the distance they will travel to the area they normally serve

Step 3 - If your registration is successful and we have a partner in your area some additional questions will be asked and you will be prompted to agree to a service waiver

Step 4 - The final step in the registration process will be to have your doctor fax verification that you are currently in cancer treatment The fax number is listed on the final page of the application process We do not need a record of your diagnosis or any specific medical information A note from your doctorrsquos office stating your name and that you are under cancer treatment will suffice

Step 5 - Cleaning For A Reason will contact the maid service in your area on your behalf The maid service will then contact you directly to schedule your cleanings

Naturally as with any non-profit organization the demand far exceeds our ability to serve but we attempt to match as many patients as possible who go through our application process Since our maid services are businesses they schedule you within their normal paying customers Sometimes our maid services are handling the maximum amount of patients already and we have to inform you that they are full If this happens you will have to reapply at a future date

We hope as do all our partners that we are able to serve you We also hope that during this life crisis situation that you or your loved one fully recovers We also hope that someday an organization such as ours has no need to exist But until then we will attempt to serve you the best way that we can

Cleaning for a ReasonFree professional housecleaning and maid services

Call us today to learn more about thisaffordable office procedure with minimal downtime

4042503333wwwdrkavalicom

Isnrsquot it amazing how often we raise a board up in the air and freak ourselves out This is what happens when we think we have to be perfect before we start or wersquore never going to be able to do a task well enough mdash suddenly that simple step-by-step exercise seems risky and dangerous Itrsquos the same board but our fear of failure just raised it sky high

The truth is getting across the board always requires putting one foot in front of the other Itrsquos only our thoughts that paralyze us mdash by convincing us that a single faulty step could put us at real risk

Finally Fiore expands on the scene by having us imagine that the end of the board wersquore standing on is on fire Now what Most likely wersquoll do whatever we need to in order get to the other side or at least get away from the heat

Unfortunately thatrsquos how we live our lives at times mdash procrastinating to the last minute and then making a frantic dash

when wersquore really desperate

So the first thing we need to do when procrastination strikes says Fiore is tame our fear through more effective self-talk This helps lower the board back to the ground or at least create a virtual safety net so wersquore not being controlled by a fear of falling to our death Then we can get a task going before any fires start

Embrace Unpleasant ObligationsFiore suggests that one way we can lower the board back to Earth is by embracing our obligations completely even the ones that make us uncomfortable This starts by reframing our ldquoI have tordquo tasks as ldquoI am going tordquo choices

ldquoYou do have a choice You donrsquot have to want to do the task nor do you have to love it But if you prefer it to the consequences of not doing it you can decide to commit to it wholeheartedlyrdquo It really helps Fiore notes ldquoto assert positively and powerfullyrdquo what you will be doing such as ldquolsquoI will be at the dentistrsquos at 3 pmrsquo lsquoI am going to traffic court this morningrsquordquo Because every time we say ldquoI have tordquo wersquore effectively diminishing our power

Here are a few more ideas from Fiore on how to change the way you talk to yourselfbull Replace ldquoI have tordquo with ldquoI choose tordquobull Replace ldquoI must finishrdquo with ldquoWhen can I startrdquo

bull Replace ldquoThis project is so big and importantrdquo with ldquoI can take one small steprdquobull Replace ldquoI must be perfectrdquo with ldquoI can be perfectly humanrdquobull Replace ldquoI donrsquot have timerdquo with ldquoI must take timerdquobull Replace ldquoI wish Irsquod done thatrdquo with ldquoWhat small step can I take nowrdquo

Trade Perfectionism for PersistenceBecause perfectionism is such an important catalyst for procrastination Fiore emphasizes the importance of reframing potential ldquomistakesrdquo as opportunities for growth learning and self-compassion

ldquoReplace demands for perfect work with acceptance of (not resignation to) your human limitsrdquo he writes ldquoAccept so-called mistakes (really feedback) as part of a natural learning process You need self-compassion rather than self-criticism to support your courageous efforts at facing the unavoidable risks of doing real imperfect work rather than dreaming of the perfect completed projectrdquo

As you get more comfortable with the possibility of some imperfect early steps on your projects Fiore notes ldquoyoursquoll be better prepared to bounce back because yoursquoll have a safety net of compassionrdquo

Get It on PaperHave you ever kept a log of how you spend your time Itrsquos a really powerful way to bring awareness to your routines The simple act of logging your behavior dramatically alters it

Yoursquoll want to check out Fiorersquos book for all his Big Ideas on how to leverage this simple yet effective practice of time-logging For now though you might just try doing some mental tracking of your day and see if you can notice the events and feelings that precede negative habits This alone can be a huge tool in switching to more productive activities and attitudes

Reprogram your BrainFiore explains how when you change your thoughts you also change your brain mdash and begin trading the tendencies of an overwhelmed ldquoput it offrdquo procrastinator to those of an effective ldquoget it donerdquo producer

ldquoEach time you choose to switch your energy from your procrastination self-talk to the language of the producerrdquo he explains ldquoyou are wiring in a new track of brain cells mdash a new neural pathway in your brain After you switch from the old path to the new several times the new associations will strengthen becoming easier to initiate while the old ones will atrophyrdquo

In other words when we consciously practice ldquoproducerrdquo thoughts we begin to rewire the neural circuits that have inclined us to procrastinate in the past That in turn empowers us to regroove our consciousness in powerful ways

Call Todd Sherman at (770) 886-1881 ext 102 to market your business to your target market for as little as only $120 for a full year of interactive advertising

DUH

Credit card debt is a common concern for many people who have not managed their finances as well as they could have or who are facing financial hardship due to the loss of a job or an unexpected emergency sapping funds Credit card debt can be a real worry but need not lead to bankruptcy Really itrsquos fairly simple to pay off as long as you stick to a plan and gradually reduce your debt

First off stop using your credit cards Therersquos no need to create more debt for yourself and more you will have to pay off later

After that if you have multiple cards needing to be paid off look at their interest rates and rank them from highest to lowest Then thatrsquos the order yoursquore going to pay them off Some people think itrsquos a good idea to start with the lowest to pay a card off entirely but really that only makes you spend more money because yoursquoll continue to pay higher interest rates Work on cutting down the cards with higher rates first so those lower ones wonrsquot hurt

you as badly while theyrsquore waiting to be paid

Next start making payments every other week instead of once a month giving half of your monthly total with each payment Getting into the habit of paying regularly helps trim down your debt and evens out your cash flow as most people are paid bi-weekly Credit card companies charge interest daily so by trimming off just a little bit of your debt sooner you save yourself money on interest accumulated

When deciding how much to pay donrsquot go with the minimum In all likelihood itrsquoll take you forever to pay off what you owe and yoursquoll just end up owing more because of interest Work out a budget that takes out a reasonable chunk of your debt each month but that works within your earnings and spending needs and that also sets a reasonable target date for paying off all your debt

Lastly donrsquot be afraid to dip in to your savings account (in a bank not an IRA or 401K) to help pay off credit card debt

Do keep some an emergency fund or whatever yoursquore saving up for but donrsquot be fooled that the interest it is earning in a savings account is worth keeping it there for Credit card debt interest is very high and anything you can do to accumulate less interest will go a long ways towards erasing debt and minimizing your payments

How to Pay Credit Card Debt

Our ProcessWe partner with professional residential maid services who are insured and bonded to participate in our foundation The companies have agreed to take 2 patients at a time and offer four free general cleanings ndash one a month for four months as a way to give back to their community

We limit the amount of applications that we accept on a daily basis Monday through Friday The applications can be filled in online by women with any type of cancer as long as they are currently under cancer treatment In 2011 the American Cancer Society estimates there will be 750000 first time diagnosis of cancer in women over the age of 18 We have over 800 maid services participating in our program nationwide however resources are limited and we are experiencing huge demand

The professional residential cleaning companies that participate in our program do not receive payment for their services These small business owners agree to take a minimum two patients at a time pay their employees to perform the work and absorb the cost of materials and supplies They have a heart for assisting women in cancer treatment and provide this service as a way to give back to their local communities

Step 1 - Check to see if we have a participating maid service in your geographical area by clicking the locations tab on our main website Click the state in which you reside on the pink US map or if you reside in Canada click the Canadian map This will take you to a list of the cities where we currently have partner maid services affiliated with our foundation Not all cities are served even though we do add approximately 25 ndash 35 new partners each month

Step 2 - If you are a qualified cancer patient fill out the online application under the cancer patient tab on our main website Fill in the required information When you submit the online process will inform you if a maid service covers your area In large metropolitan areas some maid services

limit the distance they will travel to the area they normally serve

Step 3 - If your registration is successful and we have a partner in your area some additional questions will be asked and you will be prompted to agree to a service waiver

Step 4 - The final step in the registration process will be to have your doctor fax verification that you are currently in cancer treatment The fax number is listed on the final page of the application process We do not need a record of your diagnosis or any specific medical information A note from your doctorrsquos office stating your name and that you are under cancer treatment will suffice

Step 5 - Cleaning For A Reason will contact the maid service in your area on your behalf The maid service will then contact you directly to schedule your cleanings

Naturally as with any non-profit organization the demand far exceeds our ability to serve but we attempt to match as many patients as possible who go through our application process Since our maid services are businesses they schedule you within their normal paying customers Sometimes our maid services are handling the maximum amount of patients already and we have to inform you that they are full If this happens you will have to reapply at a future date

We hope as do all our partners that we are able to serve you We also hope that during this life crisis situation that you or your loved one fully recovers We also hope that someday an organization such as ours has no need to exist But until then we will attempt to serve you the best way that we can

Cleaning for a ReasonFree professional housecleaning and maid services

Call us today to learn more about thisaffordable office procedure with minimal downtime

4042503333wwwdrkavalicom

Yoursquoll want to check out Fiorersquos book for all his Big Ideas on how to leverage this simple yet effective practice of time-logging For now though you might just try doing some mental tracking of your day and see if you can notice the events and feelings that precede negative habits This alone can be a huge tool in switching to more productive activities and attitudes

Reprogram your BrainFiore explains how when you change your thoughts you also change your brain mdash and begin trading the tendencies of an overwhelmed ldquoput it offrdquo procrastinator to those of an effective ldquoget it donerdquo producer

ldquoEach time you choose to switch your energy from your procrastination self-talk to the language of the producerrdquo he explains ldquoyou are wiring in a new track of brain cells mdash a new neural pathway in your brain After you switch from the old path to the new several times the new associations will strengthen becoming easier to initiate while the old ones will atrophyrdquo

In other words when we consciously practice ldquoproducerrdquo thoughts we begin to rewire the neural circuits that have inclined us to procrastinate in the past That in turn empowers us to regroove our consciousness in powerful ways

Call Todd Sherman at (770) 886-1881 ext 102 to market your business to your target market for as little as only $120 for a full year of interactive advertising

DUH

Credit card debt is a common concern for many people who have not managed their finances as well as they could have or who are facing financial hardship due to the loss of a job or an unexpected emergency sapping funds Credit card debt can be a real worry but need not lead to bankruptcy Really itrsquos fairly simple to pay off as long as you stick to a plan and gradually reduce your debt

First off stop using your credit cards Therersquos no need to create more debt for yourself and more you will have to pay off later

After that if you have multiple cards needing to be paid off look at their interest rates and rank them from highest to lowest Then thatrsquos the order yoursquore going to pay them off Some people think itrsquos a good idea to start with the lowest to pay a card off entirely but really that only makes you spend more money because yoursquoll continue to pay higher interest rates Work on cutting down the cards with higher rates first so those lower ones wonrsquot hurt

you as badly while theyrsquore waiting to be paid

Next start making payments every other week instead of once a month giving half of your monthly total with each payment Getting into the habit of paying regularly helps trim down your debt and evens out your cash flow as most people are paid bi-weekly Credit card companies charge interest daily so by trimming off just a little bit of your debt sooner you save yourself money on interest accumulated

When deciding how much to pay donrsquot go with the minimum In all likelihood itrsquoll take you forever to pay off what you owe and yoursquoll just end up owing more because of interest Work out a budget that takes out a reasonable chunk of your debt each month but that works within your earnings and spending needs and that also sets a reasonable target date for paying off all your debt

Lastly donrsquot be afraid to dip in to your savings account (in a bank not an IRA or 401K) to help pay off credit card debt

Do keep some an emergency fund or whatever yoursquore saving up for but donrsquot be fooled that the interest it is earning in a savings account is worth keeping it there for Credit card debt interest is very high and anything you can do to accumulate less interest will go a long ways towards erasing debt and minimizing your payments

How to Pay Credit Card Debt

Our ProcessWe partner with professional residential maid services who are insured and bonded to participate in our foundation The companies have agreed to take 2 patients at a time and offer four free general cleanings ndash one a month for four months as a way to give back to their community

We limit the amount of applications that we accept on a daily basis Monday through Friday The applications can be filled in online by women with any type of cancer as long as they are currently under cancer treatment In 2011 the American Cancer Society estimates there will be 750000 first time diagnosis of cancer in women over the age of 18 We have over 800 maid services participating in our program nationwide however resources are limited and we are experiencing huge demand

The professional residential cleaning companies that participate in our program do not receive payment for their services These small business owners agree to take a minimum two patients at a time pay their employees to perform the work and absorb the cost of materials and supplies They have a heart for assisting women in cancer treatment and provide this service as a way to give back to their local communities

Step 1 - Check to see if we have a participating maid service in your geographical area by clicking the locations tab on our main website Click the state in which you reside on the pink US map or if you reside in Canada click the Canadian map This will take you to a list of the cities where we currently have partner maid services affiliated with our foundation Not all cities are served even though we do add approximately 25 ndash 35 new partners each month

Step 2 - If you are a qualified cancer patient fill out the online application under the cancer patient tab on our main website Fill in the required information When you submit the online process will inform you if a maid service covers your area In large metropolitan areas some maid services

limit the distance they will travel to the area they normally serve

Step 3 - If your registration is successful and we have a partner in your area some additional questions will be asked and you will be prompted to agree to a service waiver

Step 4 - The final step in the registration process will be to have your doctor fax verification that you are currently in cancer treatment The fax number is listed on the final page of the application process We do not need a record of your diagnosis or any specific medical information A note from your doctorrsquos office stating your name and that you are under cancer treatment will suffice

Step 5 - Cleaning For A Reason will contact the maid service in your area on your behalf The maid service will then contact you directly to schedule your cleanings

Naturally as with any non-profit organization the demand far exceeds our ability to serve but we attempt to match as many patients as possible who go through our application process Since our maid services are businesses they schedule you within their normal paying customers Sometimes our maid services are handling the maximum amount of patients already and we have to inform you that they are full If this happens you will have to reapply at a future date

We hope as do all our partners that we are able to serve you We also hope that during this life crisis situation that you or your loved one fully recovers We also hope that someday an organization such as ours has no need to exist But until then we will attempt to serve you the best way that we can

Cleaning for a ReasonFree professional housecleaning and maid services

Call us today to learn more about thisaffordable office procedure with minimal downtime

4042503333wwwdrkavalicom

Credit card debt is a common concern for many people who have not managed their finances as well as they could have or who are facing financial hardship due to the loss of a job or an unexpected emergency sapping funds Credit card debt can be a real worry but need not lead to bankruptcy Really itrsquos fairly simple to pay off as long as you stick to a plan and gradually reduce your debt

First off stop using your credit cards Therersquos no need to create more debt for yourself and more you will have to pay off later

After that if you have multiple cards needing to be paid off look at their interest rates and rank them from highest to lowest Then thatrsquos the order yoursquore going to pay them off Some people think itrsquos a good idea to start with the lowest to pay a card off entirely but really that only makes you spend more money because yoursquoll continue to pay higher interest rates Work on cutting down the cards with higher rates first so those lower ones wonrsquot hurt

you as badly while theyrsquore waiting to be paid

Next start making payments every other week instead of once a month giving half of your monthly total with each payment Getting into the habit of paying regularly helps trim down your debt and evens out your cash flow as most people are paid bi-weekly Credit card companies charge interest daily so by trimming off just a little bit of your debt sooner you save yourself money on interest accumulated

When deciding how much to pay donrsquot go with the minimum In all likelihood itrsquoll take you forever to pay off what you owe and yoursquoll just end up owing more because of interest Work out a budget that takes out a reasonable chunk of your debt each month but that works within your earnings and spending needs and that also sets a reasonable target date for paying off all your debt

Lastly donrsquot be afraid to dip in to your savings account (in a bank not an IRA or 401K) to help pay off credit card debt

Do keep some an emergency fund or whatever yoursquore saving up for but donrsquot be fooled that the interest it is earning in a savings account is worth keeping it there for Credit card debt interest is very high and anything you can do to accumulate less interest will go a long ways towards erasing debt and minimizing your payments

How to Pay Credit Card Debt

Our ProcessWe partner with professional residential maid services who are insured and bonded to participate in our foundation The companies have agreed to take 2 patients at a time and offer four free general cleanings ndash one a month for four months as a way to give back to their community

We limit the amount of applications that we accept on a daily basis Monday through Friday The applications can be filled in online by women with any type of cancer as long as they are currently under cancer treatment In 2011 the American Cancer Society estimates there will be 750000 first time diagnosis of cancer in women over the age of 18 We have over 800 maid services participating in our program nationwide however resources are limited and we are experiencing huge demand

The professional residential cleaning companies that participate in our program do not receive payment for their services These small business owners agree to take a minimum two patients at a time pay their employees to perform the work and absorb the cost of materials and supplies They have a heart for assisting women in cancer treatment and provide this service as a way to give back to their local communities

Step 1 - Check to see if we have a participating maid service in your geographical area by clicking the locations tab on our main website Click the state in which you reside on the pink US map or if you reside in Canada click the Canadian map This will take you to a list of the cities where we currently have partner maid services affiliated with our foundation Not all cities are served even though we do add approximately 25 ndash 35 new partners each month

Step 2 - If you are a qualified cancer patient fill out the online application under the cancer patient tab on our main website Fill in the required information When you submit the online process will inform you if a maid service covers your area In large metropolitan areas some maid services

limit the distance they will travel to the area they normally serve

Step 3 - If your registration is successful and we have a partner in your area some additional questions will be asked and you will be prompted to agree to a service waiver

Step 4 - The final step in the registration process will be to have your doctor fax verification that you are currently in cancer treatment The fax number is listed on the final page of the application process We do not need a record of your diagnosis or any specific medical information A note from your doctorrsquos office stating your name and that you are under cancer treatment will suffice

Step 5 - Cleaning For A Reason will contact the maid service in your area on your behalf The maid service will then contact you directly to schedule your cleanings

Naturally as with any non-profit organization the demand far exceeds our ability to serve but we attempt to match as many patients as possible who go through our application process Since our maid services are businesses they schedule you within their normal paying customers Sometimes our maid services are handling the maximum amount of patients already and we have to inform you that they are full If this happens you will have to reapply at a future date

We hope as do all our partners that we are able to serve you We also hope that during this life crisis situation that you or your loved one fully recovers We also hope that someday an organization such as ours has no need to exist But until then we will attempt to serve you the best way that we can

Cleaning for a ReasonFree professional housecleaning and maid services

Call us today to learn more about thisaffordable office procedure with minimal downtime

4042503333wwwdrkavalicom

Our ProcessWe partner with professional residential maid services who are insured and bonded to participate in our foundation The companies have agreed to take 2 patients at a time and offer four free general cleanings ndash one a month for four months as a way to give back to their community

We limit the amount of applications that we accept on a daily basis Monday through Friday The applications can be filled in online by women with any type of cancer as long as they are currently under cancer treatment In 2011 the American Cancer Society estimates there will be 750000 first time diagnosis of cancer in women over the age of 18 We have over 800 maid services participating in our program nationwide however resources are limited and we are experiencing huge demand

The professional residential cleaning companies that participate in our program do not receive payment for their services These small business owners agree to take a minimum two patients at a time pay their employees to perform the work and absorb the cost of materials and supplies They have a heart for assisting women in cancer treatment and provide this service as a way to give back to their local communities

Step 1 - Check to see if we have a participating maid service in your geographical area by clicking the locations tab on our main website Click the state in which you reside on the pink US map or if you reside in Canada click the Canadian map This will take you to a list of the cities where we currently have partner maid services affiliated with our foundation Not all cities are served even though we do add approximately 25 ndash 35 new partners each month

Step 2 - If you are a qualified cancer patient fill out the online application under the cancer patient tab on our main website Fill in the required information When you submit the online process will inform you if a maid service covers your area In large metropolitan areas some maid services

limit the distance they will travel to the area they normally serve

Step 3 - If your registration is successful and we have a partner in your area some additional questions will be asked and you will be prompted to agree to a service waiver

Step 4 - The final step in the registration process will be to have your doctor fax verification that you are currently in cancer treatment The fax number is listed on the final page of the application process We do not need a record of your diagnosis or any specific medical information A note from your doctorrsquos office stating your name and that you are under cancer treatment will suffice

Step 5 - Cleaning For A Reason will contact the maid service in your area on your behalf The maid service will then contact you directly to schedule your cleanings

Naturally as with any non-profit organization the demand far exceeds our ability to serve but we attempt to match as many patients as possible who go through our application process Since our maid services are businesses they schedule you within their normal paying customers Sometimes our maid services are handling the maximum amount of patients already and we have to inform you that they are full If this happens you will have to reapply at a future date

We hope as do all our partners that we are able to serve you We also hope that during this life crisis situation that you or your loved one fully recovers We also hope that someday an organization such as ours has no need to exist But until then we will attempt to serve you the best way that we can

Cleaning for a ReasonFree professional housecleaning and maid services

Call us today to learn more about thisaffordable office procedure with minimal downtime

4042503333wwwdrkavalicom

Call us today to learn more about thisaffordable office procedure with minimal downtime

4042503333wwwdrkavalicom

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ONLY The Best of The Best in Apartment Communities can hold the National Apartment Desigation as being a W3 Lifestyle

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Visit Us Online wwwW3LifestylecomWant to Share your Experience Call 770-886-1881 ext 0

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Apartment Communities cannot ldquobuyrdquo their designation they must earn it As a third party who evaluates communities as our specialty we have already done the leg work for apartment renters Tell your friends and family when they are ready to lease their new apartment home - look for the

designation of excellence W3 Lifestyle ONLY W3 Lifestyle designated communities are evaluated and then monitored monthly for excellence Experience a W3 Lifestyle

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