How to Live Well With Chronic Pain - Steps You Can Take Today

It's easy to feel overwhelmed when you live with chronic pain. Every day life can be a struggle, seemingly impossible to overcome. You push yourself with every ounce of energy right down to your soul, and it feels like nothing's there. Simple activities that others take for granted can be a laborious undertaking, like sitting to watch a child or grandchild's little league game, going grocery shopping, or trying to concentrate during a meeting.

It's especially frustrating when family, friends, even doctors and nurses tell you that you should be feeling better, you're not trying hard enough, you're addicted to pain pills or that you're just a complainer. Exhausted, depressed and hurting, you just want to feel better.

To take back control of your life, stay hopeful. Keep moving forward. Life can be enjoyed and lived well, so start with these basic steps:

· You are your first priority. Many people 'feel guilty' doing this, but it's selfish not to. The better you feel, the better you are able to be with those around you. So ask yourself, what makes me feel better, happier, and more content with my life? Then make sure to schedule time for what you need every day. Quiet time is a must, whether it's through meditation, prayer, taking a walk or reading. Sometimes it seems that everything desirable is out of reach. Think of activities you might be able to manage, even on your worst days. Is it a bubble bath, looking at magazines, getting a massage? Take care of your emotional needs, too. Validate yourself and surround yourself with positive, supportive people as much as possible.

· Accept where you are right now and whatever feelings you may have. Do you fight against your situation or your feelings? This will only hinder your recovery. Accepting things as they are brings feelings of peace. Identify where you are in this moment and how it feels. Just as someone on a diet needs to know his or her starting point, it's important to pay attention to your starting point each day.

· Set reachable, realistic goals. Focus on what you can do now and celebrate every small accomplishment.

· Pace yourself! Resist the temptation to overdo on a good day. That can start a downward pain cycle. By pacing yourself, you will gradually increase your good days and being to feel 'more normal'. You'll start to develop stability.

· Don't minimize your achievements. Feel proud of whatever you can do and don't compare yourself to anyone else. Many times, just making it through the day is a big accomplishment. Give yourself a pat on the back. Encourage and congratulate yourself like you would a best friend.

· Use positive self-talk frequently throughout your day. Are you criticizing yourself in your mind? Replace these thoughts with encouragement and kindness. Tell yourself what a good job you are doing. Don't hold back. Your emotional well-being and state of mind have a profound impact on your energy and pain. Lift yourself up.

· Think through what is really important. Focus on what makes you feel better. If you are involved in activities or situations that make you feel worse, try to avoid them. If you can't stop right away, work to limit your involvement and make a plan to stop. You are your own best advocate.

· Be empowered. This is your life. Talk to your doctors and other health professionals about your goals. Write out questions and get information. Keep a file on yourself. Ask for help from others when needed. Join organizations to advocate with others. Face your fears. Stay open to all possibilities, but trust your own judgment. Do what you feel is best for you.

· Most importantly, love yourself to help heal. Decide what is right and good for you. Replenish before giving. Take responsibility for meeting your own needs, emotionally, physically and spiritually. Do not feel guilty for needing help with lifting heavy boxes, walking slower, or taking time for yoga, massage, etc. What may seem like pampering may be what is needed to feel your best. If others don't understand that is their issue, not yours.

Just implementing one or two of these steps consistently can have a positive, profound effect on decreasing your pain and increasing your energy.

Believe your health and your life can be better. It doesn't happen overnight, but if you take good care of yourself and practice these positive steps, it will make a difference. Your pain is real. How you live with your pain is something you have control over. Start small. Don't worry about your progress or speed; just keep moving in the right direction. A life with chronic pain can be a life enjoyed and lived well. It starts with one step and you are not alone.

Cisco CCNA Exam Tutorial: Mapping The OSI Model To The TCPIP Model

The OSI model is the model that most networking personnel are familiar with, but to earn your CCNA, you need to know the OSI model, the TCP/IP model, and how the two map to each other.

The four layers of the TCP/IP architecture can be compared to certain levels of the OSI model. It's important to know what each level of the TCP/IP protocol architecture does, and how these layers map to the OSI model.

The Application Layer of the TCP/IP model performs much the same tasks as the Application, Presentation, and Session layers of the OSI model.

The Transport layer in the TCP/IP architecture is similar to the Transport layer in the OSI model. This layer can use TCP or UDP as well.

The Internetwork layer in the TCP/IP architecture uses IP addresses to determine how packets should be routed. Remember that the OSI model uses IP addresses, or "Layer 3 Addresses", at the Network layer. The two layers do much the same thing. This layer is also referred to in the TCP/IP model as the Internet layer.

The Network Interface layer in the TCP/IP architecture serves to define the protocols and the hardware needed to actually deliver the data across the network. The Network Interface model does the work of both the Data Link and Physical Layers in the OSI model.

Keeping all this straight can be very confusing when you first start your CCNA studies. Concentrate on the OSI model in your studies, but make sure you know how the TCP/IP model maps to that model and you'll be ready for CCNA exam success!

Pre-Money Vs Post-Money Valuation

When a company decides that it must raise capital, a key question that must be answered is how much the company is worth. For example, if the business needs $500,000 to get started and/or grow, how much of the equity in that company should $500,000 command? Once this question is answered, the company will go out and try to find investors. When doing so, a key question often arises as to whether the valuation is "pre-money" or "post-money."

"Before the money" or "pre-money" and "after the money" or "post-money" denote simple concepts. However, these simple concepts can even confuse even the most sophisticated analysts at times. If a company is valued at $1 million on Day 1, then 25 percent of the company is worth $250,000. However, there may be an ambiguity. Suppose the company and the investor agree on two terms: (1) a $1 million valuation, and (2) a $250,000 equity investment. In this case, the company may offer the investor 250 shares for $250,000. Immediately there can be a disagreement. The investor may have thought that equity in the company was worth $1,000 per percentage point, in which case $250,000 gets 250 out of 1,000 shares or a 25% equity position. Conversely, the company may have believed that the investor was contributing to the enterprise which was already worth $1 million. Under this rationale, the $250,000 would give the investor 250 shares out of 1,250 shares or a 20% equity position.

The critical issue was whether the agreed value of $1 million to be assigned to the company was prior to or after the investor's contribution of cash (pre-money) or post-money.

In the above case, a pre-money valuation of $1 million and a post-money valuation of $1.25 million were equivalent. Because mixing up the terms could significantly increase the cost of capital raised, companies must be sure to understand the two metrics and agree with investors to the metric that raises them the capital at the appropriate price.

As a Man Thinketh - The Effect of Thought on Circumstances

How Do Your thoughts create and control your circumstances?

Can you see yourself a year from now, walking on the beach - the beautiful blue ocean out before you? The water is so clear you can see the fishes, all of them, small ones, larger ones, and some big ones. It is a wonderful day, perhaps you'll take a swim later but now you are just taking it all in. You are here because a year ago you got some ideas and you immediately took action and put them to work in your business, in your life -- now you are here on the beach on a perfect day.

Do you get that?

Thoughts + action taken = results

This is the underlying theme of " As A Man Thinketh."

What kinds of thoughts is your mind churning out? It probably depends on what has gone into your head. Are you hearing how business is bad and no one has a chance. Perhaps you heard it on the news or even from some marketer who wants to use scare tactics and have you believe that his product is the only way out of your business dilemma.

The fact is the human mind is the most powerful goal seeking system on the planet. A question properly phrased, an instruction to find the answer, and the understanding and underlying belief that the result will come makes it all work. In the case of the news and the marketer, information was planted in you mind by someone other than yourself. In the case of the marketer he had in mind actions that he would like you to take. In the case of the news report, perhaps a reporters bias of the facts, or a government agency, or something that is just wrong, has skewed the report causing confusion and inaction. Think on this: it has been said that over 70% of all news has been placed there.

Information from the news has been placed there by those who want to control your thinking - they know that your thoughts control your actions and they would like you to act in a way that is in their favor.

You have to take control of the information that feeds your mind. You have to examine what has gone into your mind that is driving the decisions you are taking today and that those decisions are driving your tomorrow. James Allen says:

Good thoughts and actions can never produce bad results; bad thoughts and actions can never produce good results. This is but saying that nothing can come from corn but corn, nothing from nettles but nettles. Men understand this law in the natural world, and work with it; but few understand it in the mental and moral world (though its operation there is just as simple and undeviating), and they, therefore, do not co-operate with it.

Could your thoughts bring such great results to your life? Allen also says:

The soul attracts that which it secretly harbours; that which it loves, and also that which it fears; it reaches the height of its cherished aspirations; it falls to the level of its unchastened desires,-and circumstances are the means by which the soul receives its own.

A person must come to a decision about his life that he (he or she) is responsible for it. At that point he must begin to examine his thoughts and recognize the powerful goal seeking system that is his mind. He must look at the beliefs that would have him not make that extra sales call, or watch three or four hours of TV instead of looking for ways to produce the income that will give him the perfect days at the beach, that will insure his future.

Ballroom Dancing - A Brief History

When you think of Ballroom dancing, you generally think of flowing gowns and dark tuxedos. You also think of beautiful, willowy, women and tall, dark, handsome men waltzing their way around the dance floor. However, ballroom dance is not just the Waltz, it is a lot more. From the elegant and stately waltz, a hot, sultry and sexy Tango or Paso Doble, or a good bit of lively fun like the Fox Trot, Jive or Quick Step, ballroom dancing is all of these.

Technically, ballroom dancing is defined as "Any of various, usually social dances in which couples perform set moves". However, the word "ball" (not the child's toy) comes from the Latin "ballare" meaning to dance and forms the base for the word ballroom (a room for dancing), ballet (a dance), and ballerina (a dancer).

Ballroom dancing was very popular among the gentry (or upper class) of England, in the late 18th and early 19th centuries and didn't really catch on with the working class until the late 19th and early 20th century.

It wasn't until the early 1920's that competitive ballroom dancing began gaining popularity. As a result, the Imperial Society of Teachers of Dancing (formerly known as The Imperial Society of Dance Teachers) formed a Ballroom Branch whose function was to standardize the ballroom dances.

Today, modern ballroom dancing revolves around five dances comprising: the Modern Waltz; the Viennese Waltz; the Slow Foxtrot; Tango; and the Quickstep.

Latin American ballroom is short for Latin and American - not a reference to Latin countries and its dances are the Samba; Rumba; Paso Doble; Cha-Cha; and the Jive.

The modern ballroom dances all involve a couple dancing in a closed hold and vary in tempo (beats per minute) and rhythm (structure). A closed hold involves 5 bodily points of contact between the couple. Three of these points involve the hands, the males left hand holding the females right, the females left hand on top of the males right upper arm (for the Tango the females hand would go behind his arm) and the males right hand on the females back resting on her left shoulder blade. The other two points of contact are the females left elbow resting on the males right elbow and the right side of the females chest touching the right side of the males chest. This dance posture provides a very elegant look as the couple floats across the dance floor and has its origins in the European royal courts.

There is some conjecture that the right side-to-right side contact of the closed hold may have originated from a time when men danced while wearing their swords, which were hung on their left sides. Additionally, this theory would also explain the counter clockwise movement around the dance floor as the man would've stood on the inside of the circle so he wouldn't inadvertently hit any of the people watching the dancers with his sword as he danced past.

The dancing posture for Latin American ballroom varies from dance to dance with some dances using the closed hold and others where the partners hold each other with only one hand.

Both Modern Ballroom and Latin American Ballroom has been standardized for teaching purposes and has a set, internationally recognized vocabulary, technique, rhythm and tempo.

Questions to Ask Your Beverly Hills Plastic Surgeon about Breast Augmentation?

The following list of questions may help you to remind you of topics to discuss with your plastic surgeon in Beverly Hills or Los Angeles. You may have additional questions as well.

1. What are the risks and complications associated with having breast implants?

2. How many additional operations on my implanted breast(s) can I expect over my lifetime?

3. How will my breasts look if I decide to have the implants removed without replacement?

4. What shape, size, surface texturing, incision site, and placement site is recommended for my breast augmentation?

5. How will my ability to breast feed be affected?

6. How can I expect my breasts to look over time after insertion of breast implants?

7. How can I expect my augmented breasts to look after pregnancy? After breast feeding?

8. What are my options if I am dissatisfied with the cosmetic outcome of my breast augmentation with breast implants?

9. What alternate procedures or products are available if I choose not to have breast augmentation with implants?

10. Do you have before and after photos I can look at for each breast augmentation procedure and what results are reasonable for me?

11. What type of experience has he/she had with performing breast augmentation, enlargement or revision breast surgery on women with similar breasts to mine?

12. Are you a Board Certified Plastic Surgeon?

13. How many years you have been in practice and how often do you perform breast augmentation?

14. What would you do if I develop a complication?

15. What are my financial responsibilities if I need to undergo revision surgery to correct a complication?

16. What has been your experience in correcting breast augmentation complications or revision breast surgery?

Golf Shoes for Golf Beginners

When playing the game of golf you will need to wear golf shoes. These specially designed shoes have spikes on the bottom. This is to help keep a grip in the turf when swinging the club. Traditional golf shoes were leather and had a dressy design. The spikes were made of metal.

In recent years, metal spikes have been banned on many golf courses. This is because the metal spikes can easily tear up the delicate course grass, especially on the greens. The newest types of spikes are made of rubber material and are called soft spikes. These are allowed on all courses. Golf shoe spikes are made to be replaced. If you have metal spikes you can change them out to soft spikes when needed. A spike wrench is an inexpensive tool that can easily remove a spike from the shoe bottom so it can be replaced with another type.

Almost every major athletic shoe company makes golf shoes for both men and women. They are available in many different styles and from many different materials. Those who play mainly on private courses may prefer a more traditional looking shoe. These work well with the stricter dress code at many of the clubs. You can also find golf shoes that are styled like athletic shoes. These are more casual but may also be more comfortable.

When choosing golf shoes comfort is a major consideration. Look for shoes that give good support yet are lightweight. The heavier the shoe the more tired your legs will be at the end of a round of play. Always try on golf shoes before purchasing them. You need to be sure that the fit is perfect. Shoes that are too large or too small can cause blisters and foot cramps during play. Try the shoes on with a pair of socks similar to those you will wear on the course. Try golf shoes on at the end of the day rather than at the start. Our feet tend to expand during the day so it's best to get shoes that will fit at that time.

When choosing between two sizes, always opt upwards in size. That way your feet will always fit comfortably, even at the end of the day. Shoes that are slightly large allow room to add gel insoles that may help keep your feet comfortable during a long day of golf.

Choose golf shoes that breathe well. Manmade materials are often too hot, especially after walking in warm weather all day. The soles should be stiff enough to give support but flexible enough to allow comfortable walking.

Avoid buying shoes unless you can try them on. If you want to purchase golf shoes over the Internet first go to a local shop and try on the specific brands and styles you like first. Golf shoes are available in a wide range of prices. If you don't golf too often you may prefer to get shoes in the low to mid price range. Since golf shoe styles change you may find that you want to get a new pair each season or every other season.

Golf shoe care is important. After each golf game be sure to clean the shoes. Remove any dirt and grass from the spikes and clean off any dirt from the uppers. You can keep your golf shoes in a small shoe bag to avoid the spikes hitting into anything else.

Check with the golf course before you arrive to determine the type of spikes they allow. Many golfers prefer to have two different pairs of shoes, each with a different type of spike or cleat on the bottom. Remember that most golf courses will not allow you to play in street shoes.

Flying and How We Can Cope With Fear

Fear of flying has more to do with our inherent vulnerability and fragility of life than statistics. Flying is 29 times safer than riding in an automobile, but statistics seldom sway the fearful. They fear different things, depending on their viewpoint, because flying encompasses several common, related phobias such as heights, enclosed passages and spaces (claustrophobia), crowds, sitting still in a passive way, and not understanding the plethora of sounds, sensations and noises occurring around you. Others are worried about possible turbulence, terrorism, or loss of control. A psychologist may be able to help you work with any past airline-related traumas so that you can resume flying. In the case of a legitimate trauma, it may require steady, focused treatment with a trained professional to help you bring them to the surface and work through them a little bit at a time.

Airline travel is associated with the following conditions, ones that have nothing to do with anxiety or fear, but can sometimes mimic the physiological reactions of a fear response: vestibular (inner ear) problems, sinus pain, muscular pain, joint pain, tingling, traveler's thrombosis, mitral valve prolapse, hypoglycemia, allergic reactions, and lack of oxygen.

Cognitive coping strategies such as rumination, self-blame, acceptance, and catastrophizing are associated with airline travel. These techniques can be used to alleviate the damaging psychological traps we fall into when confronted with an impending plane flight.

The first, rumination, is when you "expand your awareness beyond the current unpleasant situation" by thinking of pleasant things and/or realizing that sitting in fear doesn't do anything to make the flight any safer. It's a form of mental imagery combined with acceptance, and it's a frame of mind shift.

The second, self-blame, seeks to take away the negative wheedling you do to your personality and re-channel it into positive thoughts like, "I did the best I could the last flight," and, "I'm doing the best I can. I will get better with practice."

The third, resignation, gives yourself credit for your own good sense - in contrast with your phobic thinking. For instance, "I can take relaxed, slow, deep breaths and practice muscle relaxation and autogenics." In it, you and your partner affirm the new shift in thinking with confirmation of the rational techniques you're using to combat it.

Catastrophizing, on the other hand, acknowledges your fear and then challenges it. You realize that you have a problem with nervousness and then you pose a challenge to it. For example, "I know I am afraid to get on the plane, but I don't run away from my challenges. I am not the kind of person to do that. I must master this part of my life."

Depending on the nature of your fear, some treatments to look into are systematic desensitization, muscle relaxation, deep breathing exercises, autogenics, finding the underlying traumas associated with airplane travel through a trained professional or psychologist, getting over the existential fear of death, i.e., The Concept of Anxiety by Soren Kieregaard, and certain medications. However, medications should be tested on the ground to certify that there are no reactions - allergic or otherwise. Plus, never mix medications with alcoholic beverages as it can produce drowsiness or other unpleasant nervous system reactions.

The Well-Fed Self-Publisher

The Well-Fed Self-Publisher, by Peter Bowerman, is an "everything you ever wanted to know" book for the author who is curious about the process of self-publishing. This all-inclusive reference guide is the manual that moves the author from book composition to profits. The TWFSP's sole purpose is to help the serious author turn their book into a full-time living.

Addressing everything from book cover design to typesetting, Bowerman humorously provides excellent directions to the first time author on how to "build" a book. Similar to a manual and peppered with useful insights, notes, warnings, and cautions based on personal experience, TWFSP guides the reader through book sales, marketing, and publicity possibilities. All the tricks and tips needed to make the leap into self-publishing are at the writer's fingertips in this thorough up-to-the-minute guide.

Logically laid out, easy to follow, and stock full of publishing and promotion ideas, The Well-Fed Self-Publisher and its companion The Well-Fed Self-Publisher Biz in a Box are great resource guides for any writer's professional library. Bowerman's wit coupled with his professional insight provides highly detailed, solidly written instructive material for authors at any level in their career.

All resources cited and indexed in the book are pertinent, up-to-date, and useful to writers, authors, and soon to be self-publishers. The appendices alone are worth the 19.95 cover price. The Well-Fed Self-Publisher has a potentially lucrative message that helps the novice and the seasoned writer maintain more control over their work as well as their profits.

Bowerman's own personal success story using the tools from The Well-Fed Self-Publisher is proof positive of the book's value. Every freelancer, fiction writer, and non-fiction author should have TWFSP close at hand to minimize their dependence on mainstream media. Useful, engaging, and informative, this is a great read for writers of all genres and all experience levels.

Title: The Well-Fed Self-Publisher Author: Peter Bowerman Publisher: Fanove Publishing, 2007 ISBN: 0-9670598-6-0