Change Your Life And Become More Fit!


Getting in shape has tons of benefits, such as preventing illness and injury, but it can also help you gain strength, gain confidence, and look better. In fact, most people have no idea how to get started on a program to become fit. The following article will give you some tips on how to start a fitness program.

Set up your weightlifting routine around your fitness goals. If you are trying to create large, bulky muscle you’ll want to do more weight, but with longer rest periods between sets and between workouts. If you are trying to develop lean muscles with high endurance, you want to lift less weight, but do it more often and with shorter rest times.

When looking for another way to improve fitness sometimes one needs to look no further than their pet dog. By taking the dog on walks around the neighborhood or specific trails an individual can increase the amount of exercise they and their pet get. Apart from all the extra exercise and the benefits from that one will strengthen the bond between owner and their pet.

To become more fit, you need only put one foot in front of the other. Walking is an excellent way to improve your aerobic fitness level. You will get your heart pumping, and muscles working. You can start small, walking a little bit more every day. Your body will adapt, and soon you will be able to walk miles and miles.

Do not think of the process of getting fit as a short-term exercise with a cut-off date. Fitness is a long-term commitment. In fact, it should be a permanent one. When building a fitness routine consider not just the immediate benefits but whether or not the routine is one that can be sustained indefinitely. Fitness is for life, not just for bikini season.

To stay fit it’s important to break bad food habits. While a healthy diet contributes greatly to overall fitness, it can be one of the hardest goals to achieve. Most people enter a fitness program accustomed to eating unhealthy foods. This is a habit that can be broken. The quicker the fitness enthusiast acclimates to a healthy diet the faster cravings for junk food will disappear.

A good tip to help you lose weight is to exercise moderately. A lot of people make the mistake of going too hard at first. They’ll do over two hours of cardio in one session and pretty soon they’ll burn themselves out. It’s best to go with a more moderate workout routine.

It’s important to replenish your body’s sodium levels when you exercise, so make sure you aren’t letting them dip too low. Most sports drinks contain plenty of sodium, or you can add an electrolyte supplement to water. Keep an eye out for any symptoms of low sodium, such as headaches, muscle cramps and disorientation.

A good nutritional tip is to keep eating healthy even when you’re trying to put on muscle. A lot of people think they can eat whatever they want when they try to gain muscle, but that kind of reckless eating will only result in fat gain. Instead, keep eating healthy as you normally would.

Use your workout equipment in an order to see maximum results. The order should be dumbbells first, regular barbells second and machines last. Doing exercises in this order will ensure that you don’t get fatigued too early in your workout, by engaging in the more labor-intensive equipment first. This also works your muscles out, from smaller to larger.

You can prevent illness if it is really difficult for you to exercise during the week or if you just don’t do it at all by adding two 20 minute aerobic or weight workout sessions to your weekly schedule. This small amount of exercise can help you avoid sick days.

When shopping for shoes for your fitness workouts, try going at the latter part of the day. This is because at the end of the day, your feet swell and are at their largest. You should leave at least half an inch between your toe and the end of the shoe.

Giving a part of your home or your car a deep cleaning will not only improve the look of your house or vehicle, but burn a great deal of calories. Going to the gym or setting a time to exercise is not always necessary when you keep active and do high intensity activities.

Before you begin squatting heavy weight, you must practice squatting with proper form. First, you should stand in front of a bench. Then, as you squat down, you should imagine that you are about to sit down. As your butt touches the bench, push back up. Attempt this with a light bar and as you improve gradually increase your weight.

When you are doing your working routine, try not to use a weight belt. Constantly using a weight belt can actually weaken the muscles in your lower back and abdominal muscles. Use it only when you are going to do maximal lifts in exercises including overhead press, deadlifts, and squats.

A great fitness tip that can help you lift more weight is to start developing your weaker muscles. Sometimes it’s your weaker muscles that are preventing you from increasing the weight you can lift. By developing these weak muscles, you’ll be surprised at how much more you can lift.

Fitness of your chest if very important when dealing with structure and form while working out. If you want to achieve a balanced workout, you must work your chest as well as your other muscle groups. If you only work out your chest, these muscles will grow stronger disproportional to the rest of your muscles.

Walking is one of the best ways to maintain good fitness. It is a low impact exercise so it is easy for people of all ages. You can incorporate it easily by walking to the places you frequent that are near you. Walking provides a fantastic aerobic workout if you maintain an appropriate pace.

As a fit individual, you enjoy a world of benefits for both your mind and body. Use the information shared here. By following these tips, you will soon see your fitness level start to improve.

Get Back Your Security Deposit: Tips and Reasons for End of Lease Cleaning


Plenty of services specializes in end-of-lease cleaning, and for some tenants they provide a viable option. Many others opt to do the job themselves. End-of-lease cleaning can be beneficial to you, and it’s not rocket science. You can do it.


A Good Reason to Take Back What’s Yours


Retrieving your security deposit or cleaning fee isn’t the sole reason to thoroughly clean your rented apartment or house when your lease has expired. In addition to receiving the money, your landlord likely will give you a glowing reference, which can be invaluable when you again rent or even purchase a home.


Before You Begin


Refer to any documents or photos that record the condition of the space, and any appliances, before your residency. Also remember any conversations you may have had with the landlord. It’s ideal to have a friendly relationship with your landlord, though that’s not always how things turn out. Whatever the case, your job is easier when you know what the landlord expects of you as a tenant.


Make a Custom Checklist


If you live in a small apartment, you might not be eager to wade through an end-of-lease cleaning checklist geared toward those who rent a larger home. On the other hand, a list that’s reasonable for the renter of a small apartment may not prove adequate for others. So it’s best to create a checklist based on your rental space. This may take only a few seconds of thought, but any project goes more smoothly if you have a plan. Don’t forget:


.   Dust as needed, paying attention to cobwebs and dead bugs; remember the ceiling fixtures.

.   Clean the windows, including the sills; wash any stains on the walls, paying attention to light switches and outlets.

.   Scrub the sinks and toilet.

.   Clean inside and behind the refrigerator, and any large appliances.

.   Remove nails or screws from the walls and ceiling; properly fill the holes with putty

.   Sweep or vacuum the floor; remove any stains.


An Ounce of Prevention


Now that your lease is up, it’s time to move into another apartment or house. Seize this opportunity to make a fresh start. Schedule a walk-through with your new landlord. Discuss their expectations of you, and document them in writing. A simple digital camera is perfect for recording any existing damages. Finally, resolve to take care of messes as they happen and immediately report needed repairs to your landlord.

Steelers abysmal performance leads to 21-14 loss to Ravens


There was supposed to be good news when the Pittsburgh Steelers took the field Sunday afternoon vs. the Baltimore Ravens. Franchise QB Ben Roethlisberger was named a starter after missing two weeks (including Bye week) recovering from a torn Meniscus. It’s a miracle that Big Ben’s injury wasn’t season-ending. In fact, he’s never had a season-ending injury and has played hurt many times during his 12-year career.

But if there’s any bad news to Big Ben’s return, it’s a fact that he has a history of playing rusty and starting slow, and those results usually led to Steeler losses. Such was the case Sunday as the Big Ben was indeed rusty and the Steelers was indeed flat as they fell 21-14 to their AFC North Division Rival, the Baltimore Ravens.

Don’t let that final score fool you: It wasn’t as close as it looked. It was 10-0 at halftime, and 21-0 at the end of the 3rd quarter. The Ravens didn’t have their ‘A’ game either, but that fact never matters when a team makes enough splash plays and scores enough TDs to win, which they did do. The Steelers didn’t, which makes that final score seem like a blowout.

Big Ben’s final stats weren’t too shabby if they had won the game. He passed for 264 yards, a TD, a rush TD and an interception, but it was obvious that it was the interception that hurt them the most. On the other side, Ravens QB Joe Flacco passed for 241 yards, a TD and an INT, but let it be known that it was his TD that hurt them the most, especially since it came from former Steelers WR Mike Wallace.

Wallace gave the Ravens their first points of the game when he took a slant pass from Flacco, stiff-armed Steelers S Mike Mitchell and raced down the sideline for a 95-yard TD, which was the second such feat in Wallace’s career. He also did the same for the Steelers vs. the Arizona Cardinals in 2011. That play is also a Ravens receiving record.

That play truly punched the Steelers in the gut as they were unable to respond on offense as Big Ben was unable to find his receivers and the running game was useless as RB Le’Veon Bell was only able to manage 32 yards on 14 carries. Historically, the Steelers have never been able to run on the Ravens, even dating back to the days of Jerome Bettis. Their keys to beating them have always been defense and key plays by Big Ben. On Sunday, the opposite took place.

Ravens K Justin Tucker extended their lead to 10-0 with a 49-yard FG before the end of the first half. In the second half, much of the same took place: Something from the Ravens and nothing from the Steelers. The Ravens Something took place when they continued to shut down the Steelers offense they were beating themselves, and they also added three more points off another Tucker FG, this time from 42 yards.

Since it was only 13-0, you would think it was still close enough for the Steelers offense to wake up, but unfortunately, it was not especially after what happened early in the 4th quarter. The Steelers were ready to punt, but when punter Jordan Berry attempted to punt the ball, it was blocked by the Ravens and recovered by WR Chris Moore, who ran 14 yards for the TD. Then Flacco found veteran WR Steve Smith for the 2-point conversion to extend their lead to 21-0.

Whether it was the fact that the Steelers woke up or whether the Ravens went into ‘garbage time,’ the Steelers then added 14 points to close the gap to 21-14 on two perfectly-executed drives by Big Ben, who was looking like the Big Ben of old. The first one came on a 23-yard TD pass to WR Antonio Brown and the second came on a 4-yard run by Big Ben. The Steelers then tried an onsides kick, but apparently, K Chris Boswell had trouble connecting with the ball as he swiped at it and barely missed it as it rolled into a yard. The refs threw flags, which penalized Boswell and gave the Ravens 15 yards as they took the field and took a knee, mercifully ending this game.

Steelers rookie WR Eli Rogers had a good game as he caught six passes for 103 yards, the first of his young career. Brown finished with seven catches for 85 yards and the TD. On defense, 38-yard old LB James Harrison had his best game of this season as he sacked Flacco 2 times. Fellow LBs Ryan Shazier and Anthony Chickillo combined on a sack and rookie CB Artie Burns intercepted his first pass of his young career.

For the Ravens, Wallace had an excellent day vs. his former team as he caught four passes for 124 yards and the 95-yard TD. DE Timmy Jernigan intercepted Big Ben’s pass as it was tipped. Both teams are now 4-4 and are tied for first in the AFC North. The Ravens ended their 4-game losing streak, and the Steelers have now lost 3 in a row. The Cincinnati Bengals can join that 4-4 party if they can get a win vs. the Washington Redskins Monday night.

Injuries: Although Big Ben was unscathed, the Steelers suffered two significant injuries: C Maurkice Pouncey missed the second half with a finger injury. WR Darius Heyward-Bey missed most the game with a right foot/ankle injury.

Ray’s take: To be honest, I got nothing; -which by coincidence, neither did the Steelers on Sunday. It’s truly been a long time (actually since the Eagles game) that I’ve seen a Steelers offense look so flat. I compared it to driving with a flat tire. That’s my story, and I’m sticking with it. Yes, Big Ben was rusty, but there’s truly something ‘off; with this team right now. They’re not looking prepare to face these teams, and it’s biting them in the rear. You would honestly think they’re humble enough not to take a team for granted (See Eagles, Dolphins). And yes, it’s a fact that the Ravens are a divisional game and that anything can happen, but if this were the 2013 or 2014 Steelers that played this year’s Ravens, they would’ve beaten them, in my opinion. And please don’t get me started on that pitiful onside kick attempt by Boswell. That summed up the Steelers day. I have always been a Mike Wallace fan since he was here. He looked pretty good out there as I knew he would when he finally joined a team with a good QB. He needed that in his life.

The Steelers will now head back home to welcome the hot 7-1 Dallas Cowboys next Sunday. The Cowboys are led by rookie Dak Prescott, who’s a leading NFL Offensive Rookie of the Year candidate. You can add him to the NFL MVP list as well.

Please e-mail Ray at

Follow him @urbanmediaRay on Twitter

Ray Jr. on Sports


  1. The Chicago Cubs won the World Series! I still can’t believe it, can you? I watched Game 7, watched them become the 6th team to rebound from a 3-1 deficit, and watched them celebrate. It’s amazing to witness history.
  2. Once they took that 5-1 lead, I figured it was over, but the American League Champion Cleveland Indians weren’t having any of that. For them to storm back and eventually tie the game at 6 in dramatic fashion (2-run HR by former Pirate Rajai Davis) was incredible. It’s just a shame that they couldn’t push that other run across.
  3. As for the Cubs, I admire their moxie for finding the strength to get it done. They scored 2 more runs in the 10th inning and eventually closed out the Indians to raise the trophy. To see the Cubs and their fans celebrate was very Something they haven’t done in 108 years.
  4. Closer Aroldis Chapman whom the Cubs acquired from the NY Yankees, got the win and Ben Zorbist, whom the Cubs signed in free agency, won the World Series MVP. Remember, Zorbist was a World Series Champion with the KC Royals last year. The Cubs did what it took to make their team a champion, and I admire that.
  5. As for the Indians, they didn’t win, but they certainly aren’t losers because they gave it everything they got in this series. Yes, it will sting for a bit, but they can still hold their heads high for their fight and when they get their AL Championship Rings, they should wear them with pride.
  6. I have one more thing to say about the Cubs, after they won 97 games last year, they made it their mission to do whatever it took to win it all. They went ‘wire-to-wire (first place all season) and won the NL Central and breezed through the postseason. That’s how winning is done.
  7. Of course, you know that when I say that, I look directly at the state of the Pirates, who’re basically the ‘Anti-Cubs’ right now. After 3-straight playoff appearances, they under-achieved and lost 83 games and missed the playoffs this season.
  8. I’ve said it before, and I’ll say it again: It was because the Front Office refused to invest in a team that won 98 games in 2015, and that’s pitiful. And they keep using the excuse that they’re in a small market? Give me a break.
  9. I would honestly like to hear what Pirates GM Neal Huntington must say about the Cubs success…but I won’t hold my breath. He’ll just talk about ‘financial flexibility’ and find ways to turn a simple question-into a paragraph. Whatever man, that’s why the Pirates still haven’t won a World Series since 1979.
  10. And of course, the main issue with the Pirates will be if they will trade OF and 2013 NL MVP Andrew McCutchen-because they won’t re-sign him when he becomes a free agent after 2018. That’s not what contenders do. Which basically says the Pirates aren’t a contender.
  11. Anyway, onto College football where the Pitt Panthers (5-3, 2-2 ACC) will now take their ‘talents’ to South Beach-and play the Miami Hurricanes (4-4, 1-3 ACC) at Hard Rock Stadium Saturday at 12:30pm.
  12. I think what amazes me is the fact that the Hurricanes are 4-4. They were ranked just a few weeks ago, but it seems that things changed when they fell to Florida State. It doesn’t matter, because they’re playing a Pitt team that truly has the worst secondary in all of college football. And Miami knows how to score.
  13. The Panthers need to make adjustments-quickly. Sure, they’re only one win away from becoming Bowl eligible, but they must face a stingy Miami defense that yields just 18.9 points per game (third in ACC, 16th in FBS). The Hurricanes have held six of their eight opponents to 21 points or less this season. If Pitt can’t score, they’re in serious trouble.
  14. Pitt DL Ejuan Price Continues to make a strong case for All-America and ACC Defensive Player of the Year honors. The senior defensive end ranks first in the nation in tackles for loss (2.0 per game) and second in sacks (1.13 per game).
  15. As for the rest of College Football, the first Playoff Poll was announced, and here are its Top 4: (to no surprise) 1. Alabama 2. Clemson 3. Michigan and 4. Texas A&M. Texas A&M?? Where did they come from? I’m sure #5 Washington and #6 Ohio State will fight for that 4th
  16. As for the NFL, the Pittsburgh Steelers (4-3) are fresh off a bye as they now prepare for the 3-4 Baltimore Ravens at MT Bank Stadium in the DMV. It’s a shame that it’s not the old rivalry that we know and love, but it’s still an AFC North game nonetheless.
  17. Of course, the focus is whether QB Ben Roethlisberger can play Sunday. Big Ben is recovering from meniscus surgery on his left knee and was making progress. We know the man would probably play with one leg if he had to. Nevertheless, I expect him to play Sunday.
  18. I also expect WR Markus Wheaton, DE Cam Heyward, OT Marcus Gilbert will play as well and hopefully TE LeDarius Green-but I doubt it, because he’s not even listed on the injury report-and he’s still injured. Well, Jesse James and Xavier Grimble-it’s all yours.
  19. As for the rest of the NFL, apparently, Dallas Cowboys QB Tony Romo is getting all the attention as he’s been practicing this past week and looking impressive, per his teammates. If owner Jerry Jones has any sense, he’ll keep rookie Dak Prescott in because he’s making the 6-1 Cowboys look good.
  20. As for the NBA, it’s no surprise that the defending champion Cleveland Cavaliers (4-0) are off to a strong start. They kept everyone and added F Mike Dunleavy. The defending Eastern Conference Champion GS Warriors are 3-1, but that looks mortal to the 4-0 OKC Thunder, led by G Russell Westbrook, who’s off to a strong start.

Please e-mail Ray at

Follow him @urbanmediaRay on twitter

How To Prepare For A Job Interview


For most people being employed is not a luxury, but a necessity. Depression sets in quickly and can leave you a mess. You need to do everything in your power to find the job that you need. This article is very useful in giving advice for anyone looking to land a new job.

While job searching, give it you’re all in your current job. You will get a bad reputation if you do not stay focused on your current job. Any potential employer might find out about your poor performance. Success depends on your ability to work to your full potential.

Head to school. At times, discovering the job you want requires that you expand your skills. The greater your knowledge, the more opportunities you will have. Lots of self-guided study options exist that can be built around your schedule.

When dealing with employees, especially lots of them, it is important to maximize their productivity. Think about it. If you have ten super productive employees, you can save yourself, hundreds of thousands of dollars on benefits and wages, as compared to hiring twenty or more employees. As such, find ways to maximize productivity.

Don’t get overly friendly with those that you work with. Keep things as professional as possible and always stay on task. Personal relationships can become difficult and lead to conflict in the workplace. You want to steer clear of disaster so you don’t risk your company position.

Try doing a practice interview before you go to interview for a new job. Have a friend or family member play the role of the interviewer. This will help you be prepared when you go to your interview. It will also help you remain calm and collected when you are at your interview because you are better prepared.

Curb your tongue during the first few months of employment. Remember, you are the new person. You may have a lot of great ideas, but if you stir the pot too early, you may never get a chance to set your ideas in motion. Your first job should be to get all those at your new work to like and trust you.

Prepare an “elevator pitch” about yourself. This is a 30 to 60 second statement that could be delivered on an elevator ride, hence the name. Include information about your biography and any pertinent career accomplishments. Use the statement on phone interviews or when asked why you should be hired for the job.

A good resume can get you the job you want. Your resume should be organized in a way to give employers a snapshot of your experience and abilities. Past work experience, skills and educations should be listed on your resume. Highlight any volunteer work that you have done. After writing your resume, look it over to be sure that nothing is missing!

Call your local library to ask what sort of help they could provide you. They may offer free Internet use, allowing you to job search and send resumes online. They may also have seminars on writing resumes or other classes, which could help. Lastly, they may be able to help you print your resumes at an affordable rate.

Set aside money for your job search. People do not realize how pricy it can get to search for a job. If you have a car, you will need money for gas. Also, when you are out job hunting all day, you will want some money to grab a bit to eat.

Call your references. This is important for a few reasons. The first is that they need to be warned that they may be called, plus you should let them know what sort of skills they should be highlighting. Second, their number or email address may have changed, so you need that update.

After an interview, be sure to pick up your phone when the company calls you back. And, if for some reason, you cannot answer, be sure to call them back right away. Waiting too long to return their call will have the company thinking you are not that interested in working for them.

After applying for a few jobs, you should start to get phone calls regarding interviews. How will you answer the phone? You need to make a great first impression on the person that could be hiring you, even if they’re only someone that does the interviews for that company.

Be sure that you are well-groomed before going on your interview. A professional appearance is imperative if you want to make a strong, first impression on your interviewer. Wear clothes that are appropriate for the type of job that you are applying for. When you look the part, the hiring manager can visualize how you can fit into his organization.

Be honest on your resume regarding everything. If you have something that you aren’t proud of, don’t mention it on the resume. You have no way of knowing if the truth might be discovered by the potential employer.

Do not make negative comments about past employers. It’s likely that a prospective employer will peruse the social networks to find out more about you. If you don’t post certain things you don’t need to worry.

When starting your job, get some notebooks for taking notes. You’ll probably have a bit of training initially, so there is going to be quite a bit of information thrown your way. Taking notes properly can let you go back and see what you were taught.

Keep an open mind when trying to find a new job. Not only apply for the specific position you are looking for, jobs that are related to that position as well. You might not end up landing the exact position you were looking for, but it will give you an opportunity to get into a company where you can transfer to other jobs down the road.

The keys to getting a new job are having the proper skills and the right presentation. Combined with a relevant skill set the job is yours. Keep the information that was shared here with you in mind and make good use of it to land a job. This is obtainable as long as you stay with it and don’t give up.