Daily exclusive info for Sony ICFCDK50 Under Cabinet Kitchen CD Clock Radio

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Online Money Making Tools - Forums

One of the most important online money making tools that an online marketer will need is, no matter how odd it may sound, the participation in forums. I know you may laugh at this but just give it a thought: The use of forums as online marketing tools should go two ways: 1) join forums about  money making and 2) join forums where people talk about their needs.

The first one is about your own well being and self improvement. The second one is for your money making thinking and eventually your success.

Let's take number one. Joining a forum, discussing your questions and other people's answers (and the opposite of course!) and getting and giving help is the cornerstone of learning and improving oneself. There are things that you don't know and other people have tested. There are things that never crossed your mind too! Communicating is the answer to all your problems. All of the above are true provided that there are honest people out there who are not just bragging with lies about their success but are willing to help.

Online Money Making Tools - Forums

Now for the purpose of your own understanding of the online money making, joining specific groups can help you discover different perspectives to your online marketing business. People that are in need of something talk about it in the forums. When you understand what this need is about you can think about an answer and eventually a product. In forums people share valuable information of the greatest importance: what they are willing to pay, how, where, why and all the essential questions of internet marketing. When you take a moment and think about their process of thinking you can build a successful campaign around it.

Do not underestimate the importance of joining forums as one of your online marketing tools! If you regularly participate, share, help and listen you will make the biggest steps in your being successful whether be it online money making or anything you set your mind to.

Online Money Making Tools - Forums
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The Top 10 Model Train Shops in Pennsylvania

There are fantastic model railroading hobby shops all across the United States. These shops all look like a lot of fun to visit, but what are the most popular? Here is a list for the great state of Pennsylvania.

The most popular model railroading shops (based on online chatter) in the state of Pennsylvania are:

10. Strasburg Train Shop in Strasburg

The Top 10 Model Train Shops in Pennsylvania

9. Cappelli Hobbies in Philadelphia

8. Neely's Train Shop in Altoona

7. Modelers' Depot in Hopwood

6. Action Hobbies in Langhorne

5. Hobby Express in Cranberry Township

4. Esther's Hobby Shop in Pittsburgh

3. Len's Train Shop in Irwin

2. A. B. Charles Hobby Shop in Pittsburgh

...and the most popular shop for model trains in Pennsylvania is...

1. Bill and Walt's Hobby Shop in Pittsburgh

Hobby shops not quite making my top 10 were Brentwood Station in Pittsburgh, Bussinger Trains in Ambler, C. T. McCormick Hardware in Zelienople, Central Keystone Hobbies in Avis, CoolTrains Toys and Hobbies in Salunga, English's Model Railroad Supply in Montoursville, Gene's Trains and Hobbies in Duncansville, Grzyboski's Train Store in Moosic, Henning Scale Models in Lansdale, Hobby Headquarters in Meadville, Imperial Train in Imperial, Jerry Quinn Classic Trains and Toys in Coatesville, Jim's Train Shop in Homer City, Ken's Trains in Glassport, Main Line Hobbies in East Norriton, Modellbahn Ott Hobbies in Gilbertsville, Nicholas Smith Trains in Broomall, Niedzalkoski's Train Shop in Jeannette, R and B Hobby Center in Tunkhannock, Singers Hobbies and Crafts in Wellsboro, T and J Train Junction in Danville, The Train Gallery in Pittsburgh, The Train Shoppe and Hobby Center in Wilkes Barre, The Underground Railroad Shoppe in New Castle, Tommy Gilbert's Hobby Shop in Gettysburg, Toys On The Square in Hummelstown, Winkie's Toy and Hobby in Lititz, and Ye Olde Train and Christmas Shoppe in Boyertown.

So lots of great model railroading shops from all over Pennsylvania in the top ten, but the Pittsburgh area had all of the top five. As usual, the top spot went to a store with both a fantastic local shop and a thriving website.

When in Pennsylvania be sure to visit some of the excellent railroading museums including National Toy Train Museum in Paradise, Railroad Museum of Pennsylvania in Strasburg, Steamtown National Historic Site in Scranton, and Western Pennsylvania Model Rail Road Museum in Gibsonia. Also in Pennsylvania are some terrific model railroad displays, including the Choo Choo Barn in Strasburg and National Christmas Center in Paradise.

I compiled this list by searching for the hobby shops listed on a number of search engines and ranking them by the number of web pages, discussion forums, photos, videos, etc that are available online. I further screened this list to include only pages that mentioned model railroading.

The Top 10 Model Train Shops in Pennsylvania
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Larry Truett is a freelance computer programmer living in San Diego, California with his wife and their three cats. He enjoys hiking, reading, gardening, watching too much television, and other nerdy activities.

See a complete list of Model Train Shops in Pennsylvania at http://www.ModelTrainsWithLarry.com which has complete contact information for each shop including an address, phone number, and map to the store.

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Purisalv Chia Seeds Reviews - Does Premium Chia Nutrition Work?

To many people, enjoying life to the fullest and staying ahead in today's modern competitive society means having to burn unwanted fat and to be fit respectively. That said, it is always wise to try to make use of safe and natural means in order to be beautiful and fit. As you will discover in this segment of Purisalv reviews, it is certainly possible to shed unwanted pounds and attain long lasting weight control in a safe manner by making use of a natural solution that is also extremely nutritious.

Product Ingredients

Found in Guatemala and Mexico, chia seeds or Salvica Hispanica is a mint-resembling plant that is a key ingredient in the organic and natural formulation of Purisalv Chia Nutrition. The Mexicans have traditionally been making use of chia seeds for energy drinks as well as to treat ailing patients over the years. This is because of the abundance of amino acids, anti oxidants and protein found in essential oils that are the result of grinding such seeds. The seeds also exhibit hunger suppressant properties due to the synergistic effects of its dietary fibre and omega-3 content. They also help you to get smooth and glowing skin where your body further benefits with enhanced energy from its supply of low fat nutrients.

Purisalv Chia Seeds Reviews - Does Premium Chia Nutrition Work?

Benefits of Purisalv Premium Chia Nutrition

If you have been wondering whether this product can effectively and safely contribute to your health, this review will help you better understand why it can do so. This is because unlike damaging and dehydrating miracle slimming offerings, there has been no reported side effects such as nauseatic tendencies or jittery nervous disposition. You additionally do not have to go through what consumers of slimming solutions that contain harmful chemicals may experience i.e. painful headaches and sleeplessness. Furthermore, your digestive and other body systems will not be harmed by the clinically tested ingredients of this organic verified product.

With Purisalv Chia Seeds as part of your daily diet, you will find it easier to stick to low carbohydrate, fat free and high protein meals designed to help you achieve your desired look. Its gel like formation works hard to stop fat and complex starches from getting absorbed into your body. Your endurance and resistance will also improve with the product's ability to enhance your immune system and cleanse body toxins. Furthermore, you can experience extra and faster burning of calories along with metabolic increases with the help of this product.

Based on the above, it would seem that an attractive and healthy figure is a possible outcome by taking premium chia nutrition. Your confidence will soar with renewed vigor and energy that comes about with improved eating habits and other benefits offered by the product. And experiencing a positive effect within weeks is not far fetched judging by the user testimonials published by the merchant.

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However, before you buy Purisalv, you are encouraged to read an indepth Purisalv Reviews report that include looking at reviews and feedbacks by users that are found on third party websites / forums (if any). You can find such a report at: http://www.bestwaytoslimdown.com/purisalv-chia-seedspurisalv-premium-chia-nutrition/

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How to Get Rid of Trojan Virus - 5 Easy Steps to Get Rid of Trojan Horse Virus

Before we can know how to get rid of trojan virus we need to specify exactly what it is and how it differs from a normal computer virus. A trojan horse virus is a form of malware (malicious software) that leaves your computer open to attack, and derives its name from the famous Greek legend of The Trojan Horse.

The Trojan Horse was used by the ancient Greeks to trick their way into the once impregnable city of the Trojans (Troy) and secretly send in soldiers to open the gates and allow the rest of the Greek army in to take over and conquer the city.

In the same way, computer trojan viruses disguise themselves as seemingly harmless pieces of software or desired files, but then "open the gates" to other forms of malicious software, spyware, keyloggers etc...leaving you open to anything from someone stealing your credit card information, to some basement-dwelling geek gaining remote access to your computer and files. So the trojan virus' real damage is done in its ability to compromise your computer's security and leave it open to other dangers.

How to Get Rid of Trojan Virus - 5 Easy Steps to Get Rid of Trojan Horse Virus

So while a normal computer virus is lethal in itself and can "mutate" and infect other parts of your system, the trojan allows other digital nasties in through the back door. The good news is that this makes it easier to identify and get rid of trojan virus.

How did you get the trojan virus on your computer?

As mentioned above, the trojan virus is often disguised as a normal looking file, so maybe it was an mp3 music file, a patch for a game, an online video, or even a jpeg image file. Either way, it's on your computer, so how do you get rid of trojan horse virus?

Here are the 5 things you need to do right now to get rid of trojan horse virus and avoid it returning:

1. Make sure your anti-virus software is up-to-date and includes all the latest patches and virus, spyware definitions. This will be your first port of call when trying to get rid of trojan virus.

2. Run a system and registry scan to identify the evil trojan virus and then zap it into oblivion to get rid of it. Since it resides within an unimportant file you can easily delete it to get rid of trojan virus - whereas other computer viruses are more tricky to get rid of and need to be "quarantined" to stop them infecting other files on your system.

3. If you know the name of the trojan horse virus then you can check online for information on how to get rid of the trojan virus in question. Microsoft has regular updates on it's site about trojan viruses that affect Windows machines. Online forums also provide you a wealth of information about how to get rid of a trojan horse virus.

4. You could also try to get rid of the trojan virus manually. Check your Task Manager (press Ctrl +Alt +Del on Windows) to identify any programs that may be running in the background that shouldn't be - i.e. they started without your knowledge. If you see any such program, make a note of it's name, click its name to highlight it and click End Task. Open your Control Panel (click the Start menu) and use the Add/Remove programs to find the nasty blighter in question and get rid of it. Be careful with this though as you may end up wrongly deleting a file that is important to your system.

5. Overall you should take a look at your online habits and see how certain actions may compromise the security of your computer and your personal information. If you use Peer-2-Peer (P2P) file-sharing networks then take extra care on what you download, and make sure everything is run through your anti-virus / spyware scanning software first, to get rid of trojan virus that may be attempting to access your system.

How many of your personal details do you enter on your computer on a regular basis? For instance, do you bank online, or pay bills or a credit card? Perhaps you buy gifts and other purchases online? According to CNN, if you use the internet there is a 90% chance that your computer is infected with spyware. How can you be sure that your information is not being viewed by a third party right now?

How to Get Rid of Trojan Virus - 5 Easy Steps to Get Rid of Trojan Horse Virus
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How many of your personal details do you enter on your computer on a regular basis? For instance, do you bank online, or pay bills or a credit card? Perhaps you buy gifts and other purchases online? According to CNN, if you use the internet there is a 90% chance that your computer is infected with spyware. How can you be sure that your information is not being viewed by a third party right now?

Put your mind at rest and perform a FREE scan here How To Get Rid Of Trojan Virus.

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Chevy Small Block Casting Numbers - What Are They, And How Do I Use Them?

Small block Chevy casting numbers are engine series numbers cast into the engine block, cylinder heads, intake and exhaust manifolds. They are used to identify the series of engine castings designed for a specific model of car. You can use Chevy small block casting numbers to ensure the accuracy of parts on your classic car restoration, or if you are car hunting, to ensure you are getting what you are paying for.

You would use an engine casting number decoder book in a few scenarios. Picture this...

You are looking at a 66 Chevelle that someone has for sale and want to know if it has the correct engine. Or... you are at a swap meet and a guy has a few engine parts he's selling. There is a set of camel hump heads he says are off a 327 that "came out of a Corvette." You are spending the day at a "U-Pick" junk yard. You are looking for an engine core for your classic car restoration project and you run across a 65 Impala SS with an engine in it.

Chevy Small Block Casting Numbers - What Are They, And How Do I Use Them?

To know for sure you would need to lookup the casting numbers.

The Chevy small block engine casting number can be found on the bell housing section of the block just behind the passenger side cylinder head. This number will indicate some notable design specs such as, 2 or 4 bolt main bearing caps, what models of cars it was installed in, the years it was installed in those cars, and in some cases the horse power rating. Some casting numbers were used for several different models so when in doubt you will need to lookup the suffix code stamped into the engine.

The Chevy small block casting date would help you narrow down which decade the block was cast if use of the casting number spanned decades, such as the late 60's through the early 70's.

The suffix codes were numbers stamped into the engine block at assembly time. They can tell you which car the engine was originally installed in, the year, and even the option series for the car.

In general when shopping for casting number decoders you will find casting numbers and suffix codes in separate books. Casting number information for intake and exhaust manifolds, or cylinder heads is generally included in the engine block casting number decoder books. Be sure to look for the years of coverage when selecting a decoder. Some casting number decoders only cover the classic years from the 50's through the 80's and may not provide information on late model engines.

Some of the most useful decoders come in smaller sizes that will fit in a coat pocket or tool box, which comes in handy for junk yard scavenger hunts or swap meets. Others come in larger standard book sizes and will generally include more pictures and diagrams than the smaller text only sizes.

In either case, small or large, you will find them indispensable and well worth the price. Most casting number guides range in price from -30 US.

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Carl M King lives in Baltimore, Md. He has 30 years of classic car restoration experience, and is owner of The Impala Project. The Impala Project is the documented restoration a his 1964 Impala including how-to articles on common classic car repair tasks, activity blog and forums. You can visit The Impala Project at http://www.classiccarauto.com

Copyright 2007 Carl M King. Reprint rights granted provided the author bio and website URL is maintained with the article.

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Troubleshooting Computer Freeze (Lockup) Problems

How familiar does the following sound? Your computer was working fine, but then suddenly started locking up (aka hanging or freezing), rebooting itself (crashing) or shutting down spontaneously? If you know only too well what I am talking about, then read on! Performing the simple steps below can fix the majority of lockup cases.

1. Check for recently installed software or hardware.

If the lockups started to happen after you installed a new peace of hardware, new software program, or new drivers, uninstall it and see if the problem goes away.

Troubleshooting Computer Freeze (Lockup) Problems

2. Run your antivirus program.

One of the first things to do in the case of sudden lockups is to run your antivirus program. Check your antivirus manufacturer's website for updates and latest virus definition files. (This is absolutely necessary, outdated antivirus is not going to be of any use!) If you don't have antivirus software installed - or if updates are unavailable - run one of the web-based antivirus scans that some major antivirus vendors like Trend Micro are offering for free. You can find a comprehensive list of available web-based scans and free antivirus programs on http://www.free-antivirus.info.

3. Run some good spyware removal tool.

If your machine is not infected with any viruses, it is still possible that it has some harmful adware or spyware is present. Download and run some good spyware removal tool such as AdAware or Microsoft AntiSpyware. Check http://www.free-antivirus.info for a list of free spyware removal applications.

4. Check for free hard drive space.

When no viruses are found, check out free hard drive space on drive C:. Make sure there is more than 20% of free space available; low disk space can lead to random lockups.

5. Check for overheating.

Overheating is another known cause of lockups. It can be caused by problems with fans inside the case, dust buildup, or other cooling problems. Make sure the power supply fan and CPU fan are running and free of dust buildup. You can check the temperatures inside the case by running Motherboard monitor
http://mbm.livewiredev.com
- make sure the temperatures are within the preset limits. Be very careful while cleaning inside the computer case (use plastic vacuum crevice tool) and NEVER OPEN THE POWER SUPPLY CASE as it contains high voltage.

6. Check the hard disk.

Check the hard disk - it is possible that its logical structure is corrupted. To check the disk for errors, right-click on the disk C: icon in "My Computer", select the "Tools" tab, check all check boxes in the "Check disk options" field, and press the "Check now" button. It should ask whether you want to schedule the check next time you restart your computer - answer "Yes" and restart your PC. The check will be performed automatically after startup; it can take a while, so be patient. The program will attempt to fix some problems automatically - however, if the hard disk is failing physically, it will need to be replaced. It is also a good idea to run Disk Defragmenter (located in Start Menu > Programs > Accessories > System Tools) to optimize data placement on the hard disk for increased performance and reliability.

7. Check the memory.

Sometimes random lockups can be attributed to the computer memory (RAM) starting to fail. You can test the memory by running Windows Memory Diagnostic that can be downloaded from http://oca.microsoft.com/en/windiag.asp. If memory problems are found, try re-seating the RAM (pull it out and plug it back in). If it doesn't work, replace the defective RAM.

8. Check for other hardware problems (advanced users).

More hardware-related problems can be diagnosed by running hardware tests from the Ultimate Boot CD that can be downloaded from http://www.ultimatebootcd.com. However, you should only use it if you know what are you doing - some programs on that CD can be dangerous when used inappropriately (for example, some of them can wipe the contents of your hard disk).

9. Update Windows and drivers.

Some lockups can be caused by outdated software components - update your windows and drives by running a windows update: http://windowsupdate.microsoft.com (it's good idea to run it regularly).

The above steps will help diagnose and eliminate the most common causes of lockups. Hundreds more of other possible scenarios need to be dealt with on a case-by-case basis, as it all goes down to your particular computer configuration. Asking on PC
troubleshooting forums/newsgroups should help you figure out solutions to not-so-obvious lockup cases.

Troubleshooting Computer Freeze (Lockup) Problems
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Michael Woodford is a computer expert from a team that runs HowToFixcomputers.com and CertFAQ.com.

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Nose to Mouth Lines - How to Remove the Nasolabial Or Nasal Labial Folds

Nose to mouth lines or folds are one of the earliest signs of facial aging that make a person feel that their face no longer looks fresh and young. These lines, also called the nasal labial fold or nasolabial fold, run from the corner of the nostril of the nose down to the corner of the mouth and begin to show usually in our thirties or forties. Smiling makes these lines look deeper. As we age, the cheek skin falls down or drapes over the nasal labial line to create a fold, the nasal labial or nasolabial fold and creates a tired look to the face.

What causes Nose to Mouth Lines or Folds?

A youthful face is a full face with plump cheeks. A structure called the malar fat pad is attached to our cheek bones high in the face and gives a plump or high cheek bone appearance. As we age our facial skin and supportive structures become lax and the malar or cheek fat pad and cheek skin sag downward toward the mouth and nose.

Nose to Mouth Lines - How to Remove the Nasolabial Or Nasal Labial Folds

Our normal smile muscles are attached to the corner of our mouth. When we smile the pull of the smile muscle creates a line or depression which runs from the nose to the corner of the mouth. This natural line is called the nasal labial or nasolabial line. Repeated smiling and facial expression deepen this line throughout life.

As our aging skin and cheek or malar fat pad sag downward, the nasal labial line blocks the downward sag, the loose skin and cheek fat pad fall over the nasal labial line and create a fold of skin-the nasal labial fold or nose to mouth line or fold.

How to Remove or Correct Nose to Mouth Lines

These lines are normal. Most people only seek correction after the lines have deepened because of the sagging cheek and the formation of the nasal labial or nasolabial fold. This usually occurs in our late thirties or forties. There are both surgical and non-surgical methods to correct the nasal labial or nasolabial fold.

Surgical Correction of Nose to Mouth Lines or Folds

Surgical correction is done with either a face lift, cheek lift, or mid-face lift. During these procedures the surgeon detaches the sagging skin and cheek tissue from the face through a surgical incision. The loosened skin and cheek fat pad are then pulled upward and repositioned to a more youthful position higher on the face over the cheek bone. Properly performed face or cheek lift by an experienced skilled surgeon can create a beautiful result.

Non-surgical Correction of Nose to Mouth Lines or Folds

o Soft tissue Filler Injections-The most common and most effective non-surgical method is to inject soft tissue filler into the nasal labial fold line. The soft tissue fillers are injectable compounds such as Restalyn(TM), Juvederm(TM), Perlane(TM), Radiesse(TM), and Sculptra(TM) to name a few. This technique plumps and camouflages the line and makes the overlying fold less obvious. Fillers are biodegradable and do need to be repeated at 6 month to one year intervals.

o Midface and Cheek Volume Replacement-This technique also uses soft tissue fillers but they are used to plump the mid cheek area and the cheek bone area. The effect is to plump and lift the sagging cheek and pull the nasal labial fold higher. This technique is called the liquid facelift.

o Skin Tightening with Laser and Light Therapies-There are many new non-surgical skin tightening technologies available. All are based on the concept that if you can heat the deep layers of the skin to 60 degrees Centigrade, the collagen in the skin will shrink and the skin tightens. This deep skin heating has to be achieved while the surface of the skin is cooled, otherwise the skin could be injured. Commonly available machines are LuxIR Deep(TM), Thermage(TM), Refirme(TM), and Titan(TM) to name a few. The best results achieve only a 20% skin tightening, usually not enough to lift the cheek or lessen the nasal labial fold. Certainly not a non-surgical facelift as so often advertised.

o Subcutaneous (beneath the skin) laser skin tightening-New laser fiber technologies have recently been developed to melt fat and tighten skin. Today these technologies are used in laser assisted liposuction. These technologies are not yet safe to use in the mid face region. However, in the future, new subcutaneous laser skin tightening techniques may be developed to improve the nose to mouth lines.

Keep a Happy Face- Prevention is the Best Cure for Facial Aging

As in all areas of medicine, health, and anti-aging, prevention is the best cure! Wear sun block, eat healthy, exercise, do not smoke tobacco, do not drink excessive alcohol, and manage your stress. Follow these guidelines and you will have smile lines, not nasal labial folds.

Nose to Mouth Lines - How to Remove the Nasolabial Or Nasal Labial Folds
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See pictures of removal of nose to mouth lines. Prevent facial aging, read Save Your Face.

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How Much Should I Charge For My Commercial Cleaning Services?

You've bought all your cleaning supplies and equipment, told everyone you know that you have started a cleaning business and now you are ready to start bidding on jobs and getting down to work. So your next step is to meet with potential clients and put together a bid for their cleaning services. But how do you know what to charge for cleaning your potential client's building?

Start off by remembering that you are in business to make a profit and earn a living. Sometimes the tendency is to price our services low in order to get our foot in the door. Pricing your services too low may mean you will end up working for very little per hour. And more importantly, will have little left over to reinvest in the growth of your company. There are cleaning companies that charge more than others and have all the work they can handle and there are companies that have lower fees yet are struggling to find work! Don't sell yourself short or you will not be able to earn a living off your cleaning business.

The rates for commercial cleaning vary widely depending upon the area you live. Hourly rates are anywhere from to per hour depending on the type of services that you provide, whether or not you're doing the work yourself, and your company's overhead and expenses. Monthly square footage rates could run anywhere from $.05 to $.20 per square foot depending on the type of building you are cleaning and the frequency of cleaning. You'll be able to bid a higher square footage price for medical facilities versus office buildings due to more specialized cleaning needs. You'll likely bid a lower square footage price for large buildings versus small buildings. For example, you may bid $.08 per square foot for a 50,000 square foot building versus $.12 per square foot for an 8,000 square foot building.

How Much Should I Charge For My Commercial Cleaning Services?

You will most likely be charging your customers a monthly price and you will need to figure that price by estimating how long it will take to perform the services that your client has requested. The more productive you or your employees are, the higher the hourly production rate. If you're able to clean 3,500 square feet per hour, your profit will be higher than if you're only able to clean 2,500 square feet per hour, so adjust your price accordingly.

It's also a good idea to find out what the "going rates" are in your area. A few phone calls to competitors may be necessary to get an idea of the basic charges in your area. Use a script when you call so you can compare apples to apples. So what do you say when you call? Try something like, "Hi, I have a small business office that I would like cleaned once a week. It is 3000 square feet and has two small restrooms. Can you give me a rough estimate of what you what you charge per month?" The person may or may not give you an estimate. Most contractors will insist on walking through the building, but it is worth a few phone calls so you have a ballpark figure on what cleaning companies in the area are charging.

To estimate what you should charge for cleaning a building, start by doing a walk-through with the building owner or manager. Keep track of the following:

* Frequency of cleaning (once a week, three times a week, five times a week). If frequency is one or two times per week, it's best to estimate your time and multiply by your hourly rate. If cleaning 3 or more times per week you can estimate your time by the square foot.

* Overall square feet

* Types of floor surfaces and square footage of each (carpet, vinyl flooring, ceramic tile)

* Types of rooms - general office, break room, restrooms. Also note the number of toilets/stalls and fixtures in each restroom, as well as the types of restroom supplies used.

* Any special considerations - heavy traffic areas, elevators, unusual requests, etc.

* Make note of the specific services the client is seeking such as emptying trash, dusting, restroom cleaning, mopping and vacuuming.

The following services are specialized services and you should bid them separately, and list a per-service charge on your bid:

* Stripping and Waxing (.25¢ - .50¢ per square foot)

* Buffing/Burnishing (.03¢ - .07¢ per square foot)

* Machine Cleaning of Ceramic Tile floors (.12¢ - .21¢ per square foot)

* Carpet Cleaning (.12¢ - .25¢ per square foot)

* Carpet Spotting ( - per hour)

* Cleaning appliances (microwave, refrigerator) - - per appliance

* Window Washing (.00 - .00 per pane)

Make sure you take enough notes so you can put together a realistic price that is fair to the client and one in which you will make a profit. After your first meeting with the client, go back to your office look through your notes and decide what it will cost you to clean the building. You may have to consult a production cleaning rate chart to determine how long it will take you and your staff to clean the building. Once you have an idea of how long it will take to clean the building you can put your cost estimate together:

* Estimate the time it will take by using a production cleaning rate chart or calculator.

* Determine your labor cost for cleaning the building one time.

* Determine your monthly labor cost to clean the building.

* Estimate a monthly cost for supplies. This will be a fairly low figure, perhaps 1 or 2% of monthly sales.

* Be sure to add in a profit margin!

Add up the figures and you will come up with your monthly cost. If you have access to a bidding calculator you will be able to put in a series of numbers and come up with a price. A bidding calculator will also show what profit you can expect to make. It is also advisable to add a first time cleaning charge. This is usually an hourly rate of perhaps - an hour. The first time you go through a building it will take longer and you may find the previous cleaning service may have left dirt in cracks and crevices that you will have to clean the first time through.

Once you have your price established, put your bid packet together. Your bid packet should specify what you are responsible for and what the client is responsible for (buying their own trash can liners, restrooms supplies, etc.). It should also include the monthly charge for cleaning services, how long the agreement is for, and the procedure to cancel the contract if either party is unhappy.

It is important to learn how to price your cleaning services so your customers know you are providing a professional service at a realistic price and so that you make a profit. After all, if you do not make a profit you won't stay in business very long!

Copyright (c) 2006 The Janitorial Store

How Much Should I Charge For My Commercial Cleaning Services?
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Steve Hanson is co-founding member of The Janitorial Store (TM), an online community that offers weekly tips, articles, downloads, discussion forums, and more for anyone who would like to learn how to start a cleaning business. Visit The Janitorial Store's blog and get inspired by reading cleaning success stories from owners of cleaning companies.

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When To Take Whey Protein For The Best Results

What Are The Best Times To Take Whey Protein To Really Pack On The Muscle?

When it comes to taking whey protein, it makes sense to try and consume the whey protein supplement for the best results. If an aspiring weight trainer is just starting out and looking to supplement their diet with a protein supplement, it can be very confusing as to when to take whey protein for best the results.

Let me give you a personal example. When I first started weight training, way back in '86, my first protein supplement was Beverly International's protein powder. Of course, this protein supplement was not a whey based product but a cheap variation of soy protein mixed with milk proteins.

When To Take Whey Protein For The Best Results

I'll be the first to say that these early protein powders mixed like cement and tasted slightly better. Anyways, I had no clue when to take this protein supplement. I basically took this protein powder once every two days. This was a complete waste of money with no benefit whatsoever.

First of all, my protein intake was very inconsistent which is not conducive to building muscle at all.

Secondly, every two days was not enough to affect my protein intake at all.

How was I supposed to know when to take a protein supplement? There was absolutely no information - No forums, no blogs, no Yahoo answers, no information sites (such as building muscle101..hehe), no internet, no nothing. If you were an aspiring weight trainer back in the mid '80's, there was not a whole lot of information to be found, let alone use.

Anyways, now I know.

Whey protein is a wonderful supplement since it contains some great muscle building properties that has one important element that most other protein sources don't have.

That is it's digestibility rate. Whey protein isolate for example (the purest form of whey protein), is one of the fastest acting protein sources today.

Once ingested, whey protein isolate can be in your system shortly thereafter.

As well as being one of the fastest acting proteins, whey protein isolate is rich in Branched Chain Amino Acids (leucine, isoleucine, and valine).

These amino acids are very important since they help prevent muscle protein breakdown during exercise and appear to preserve muscle stores of glycogen. In other words, whey protein isolate contains the muscle building properties that most weight trainers are looking for. This is very important to understand.

So, let's get back to the question: when to take whey protein?

Alright, so now you know that whey protein is 1) easily and efficiently digested, and 2) high in muscle building branched chain amino acids. All we need to know now, is when to take whey protein for the best results.

I've done some research and done a lot of personal experiments to see what works best. I've come to the conclusion that there are 3 windows of opportunity to put the power of whey protein to it's best use. Here is what I think are the best times to take whey protein:

o As soon as you wake up;

o 40 minutes prior to working out;

o Immediately after working out.

Let's take a closer look at each point for the best times to take whey protein.

1) As Soon As You Wake Up

"Get Your Body Ready For Growth!"

Upon wakening, your body is pretty much in a starvation mode. Whether you realize it or not, your body is craving for nutrients and needs these nutrients in order to kick start it's internal mechanisms to start building and working. Your body is weak and wants protein. The sooner you can get some protein into your body, the better.

Personally, I've found that a whey protein isolate drink mixed with some yogurt and orange juice works best. This is one of the more important times of when to take whey protein.

Now this is very important and one that can really boost your weight training results, OVERNIGHT! Approximately 45 minutes after you've consumed your whey protein shake, you must have a full, muscle building breakfast. By doing this, you are jump starting your bodies ability to use the protein effectively and efficiently. Believe me, if you can follow this one little tip, you will soon see your results skyrocket.

2) 40 Minutes Prior To Working Out

"Supercharge Your Workouts!"

If you have some pretty intense workouts, your going to stock up on some fast acting, high quality proteins. Whey protein contains high levels of branched amino acids which help preserve muscle stores of glycogen. This is very, very important. Since glucose is the bodies number one energy source, high muscle stores of glucose ensure high, intense workouts.

I would recommend you ingest a whey protein isolate drink mixed with some carbohydrates to supercharge your workouts.

3) Immediately After Working Out

"The REAL Secret To Building Huge Muscles!

In terms of when to take whey protein, this is the most important time to take in a fast acting protein drink. If you were to only have one protein drink per day, this is the time of day to take it. I'm going to very honest here, by simply taking a protein/carb drink right after after your workouts, you will improve your results immediately.

I strongly suggest that after your workouts, you ingest a fast acting protein source such as whey protein isolate and some fast acting carbohydrates.

Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.

Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.

Additional research has shown that ingesting a protein/carbohydrate supplement after exercise triggers the release of growth hormone. Great news for building muscle.

If you want to build muscle, always consume a power drink that is rich in whey protein and carbohydrates after your workout and include it in your weight training diet.

Try using the following drink for your post workout meal.

½ cup low fat yogurt

1 scoop(2oz) vanilla whey protein powder- 30 grams protein

1 tbsp honey

1 ½ cup low fat or 1% milk

1 cup orange juice

5 grams creatine monohydrate

Blend all ingredients in a blender until smooth. Includes: 590 calories, 45 grams of protein, 93 grams of carbohydrates, and 6 grams of fat.

Remember to adjust the ingredients to match that of your own nutritional needs. Now, like your breakfast, you will need to follow this up with a full muscle building meal approximately 1 hour later. I am very serious here, because if there is one element that will put you on the track to fast muscle growth, this is it. Have the above noted drink immediately after your workout, no later than 30 minutes and you MUST follow this up with a full muscle building meal 1 hour later.

There you have it. If you can manage to follow the above noted schedule, I'm 100% positive that your gains will improve almost immediately.

When To Take Whey Protein For The Best Results
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Blake Bissaillion is the owner of http://www.building-muscle101.com, a website offering free weight training routines for building muscle and strength. The website also offers free menus, nutritional advice, and tips on building muscle and weight lifting. Get your free 12 week weight training program filled with complete menus, supplement schedules, and weight training routine. Designed to add strength and muscle!

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Autocross Buying Guide - Select the Right Car

In my experience, autocross can be a very fun and exciting sport. I have participated in several events in my local area. I found the hobby to be very addictive as well.

Out of all my other hobbies, I think this one is the best "bang for the buck" as far as thrills go with your car. Everybody can participate. Every car (some clubs have exceptions to this though like no SUV's, no Trucks) can race. The nice thing about this kind of race is that you are competing against others in your class usually defined by the SCCA, however, you are on the course alone so there is minimal chance of hitting other cars.

The hardest part about autocross (aside from learning how to race) in my opinion is finding the right car. Sure, you can use a daily driver, but that is not recommended if you are going to participate in several events a year. Autocross can create wear on the tires and other components very quickly and can get expensive very fast. I would recommend to get a vehicle that you can use for autocross. This can be a "trailer car" or a car that you can still drive on the road, but use only for this hobby.

Autocross Buying Guide - Select the Right Car

There are 4 key components to consider when selecting a car for autocross:

1) What type of car to get
2) The Price of the car
3) The overall condition of the vehicle (if used)
4) Aftermarket upgrades/modifications

WHAT TYPE OF CAR TO GET FOR AUTOCROSS:

For autocross racing, some people would assume that the car has to be very powerful, small, 2 doors and modified. This is not entirely accurate. While that type of car would be nice, it is not required to be competitive in autocross.

Remember that most autocross events and clubs have the cars grouped in to some sort of class. The club I participate with follow the SCCA Class guidelines. The classes help group the cars so the same "level" of vehicles can remain competitive within each class.

This is done to avoid the "biggest and fastest is best" state of thought. It would be unfair to put a heavily modified Porsche GT3 up against a stock Ford Focus. This is why they do that.

So, to pick the right car for autocross, you would probably want a coupe or convertible FIRST if possible. Sedans can work well too, but some sedans are not geared for modifications, although, the sport sedans of today are really starting to take over.

Manual transmission would be recommended, however, if you have an automatic that is OK too. You may want to consider trading it for a manual in the future to remain competitive. Again, there are still "sport shift" type automatics out there that are getting better and better each day.

Ideally, you would also want a rear-wheel drive car for autocross. RWD cars typically provide better control and handling in most cases. I know some enthusiasts out there will disagree with me, but that's OK. On the other hand, I have used several front-wheel drive cars that run with the best of them.

PRICE:

The price of buying a car for autocross is always the factor for me. I, like many others, cannot afford an expensive vehicle for autocross. There are, however, those that can afford it and price is still something for them to consider.

The -00 range:

This is the range most of us beginners want to start. Of course, free is GOOD, but consider the 3rd component (overall condition) when this option comes to mind. Several cars that can perform well and have a lot of upgradable options are the following:

1989-1997 Mazda Miata - Very nice power to weight ratio. It is VERY popular at autocross. 1979-1991 Mazda RX7 - Fast small car, handles well. Many upgrades available. 1989-1998 Nissan 240sx - Several aftermarket upgrades, handles very well. 1990-1999 BMW 3 Series - Very versatile car. You can find very nice models in this range now. 1988-2000 Honda Civic/CRX - I have seen several models compete well in autocross. 1984-1999 Toyota MR2 - Low center of gravity, great performance, mid engine. 1990-1999 Mitsubishi Eclipse/Eagle Talon - Many upgrades, some models Turbo AWD. 2000-2007 Ford Focus - Very competitive cars. SVT models available in price range. 1997-2003 VW Golf - Hatchbacks always like autocross. VR6 models available in range. 1990-1999 Acura Integra - Like the Civic, very competitive with many upgrades out there.

There may be a few more cars that I missed that fall under this price range. The method I use to hunt for cars can vary depending on the type I am looking for. I will use local classified ads, Craigslist. I will also use the bigger car searches and expand my general "hunting" area. I have successfully found great cars using VEHIX, AutoTrader as well as Government Auction Sites.

But what about the autocross cars above the 00 range? Well, I am glad you are think that because I am about to list them below.

If you have some money to work with and want to get something newer, you can consider the following cars:

The ,001-,000 range:

This range can include newer cars as well as pre-owned cars that are no more than a few years old. Remember, cars usually depreciate very fast, so as the years go by, some of the newer cars can be within reach for less money and are great for autocross. The cars below come to mind in this range:

1998-Current Mazda MX-5 - Still same basic car, but more power as they got newer. 2003-Current VW Golf - Even more modified than the previous versions, compete well. 1992-1997 Mazda RX7 - 3rd Gen is twin-turbo and can compete in autocross. 1992-2006 BMW M3 - M3's are designed for racing. Some newer models will fall in this range. 1998-2003 BMW M5 - M5's are very powerful and compete in their class well. 1994-Current Ford Mustang/Cobra - Very versatile car. Competes well in class. 1994-2002 Camaro/Firebird - Competes well in class. Many autocross upgrades. 2007-Current Mazda Mazdaspeed3 - Turbo, hatchback, competes well in autocross. 2003-2008 Nissan 350z - Great autocross car, very popular on the track. Special Autocross Kit cars such as the V6 Stalker fall in this range as well.

Now, this price range can vary in vehicles. A lot of these cars are still new and may require loans to purchase them.

The ,001 spectrum will consist of some of the current-day models as well as the obvious "super cars" we all respect such as the Corvette, Viper, Porsche, Ferrari, Lotus and others. I will not include a list for those because if you are buying one of those for an autocross car, you did your research.

OVERALL CONDITION OF THE VEHICLE (USED):

When buying a second car for autocross, treat it like when you are buying your daily driver car. You want the car to be relatively free of major problems. Autocross racing can put stress on the car's frame, the suspension, the brakes, the tire and the overall body of the car.

You want to be sure that the car has not been in any major accidents. Frame repair or frame damage can be very dangerous mixture when you autocross. That is the MOST important thing to check for when buying a car for autocross. I have experienced and used the service by Experian called AutoCheck. They offer an unlimited number of VIN checks for one of their service options and the price is way better than the other services out there. I have used it when shopping and comes in very handy when you are checking the history of a vehicle.

The next important item to check on the car is major component problems such as smoke coming out of the back of the exhaust, major oil leaks (small leaks are expected on most used cars) slight/major overheating of the engine. Autocross is outside and you push the car to the limit. You want the major components to be in the best shape they can be. The mentioned problems can leave you stranded at the track if you do not look out for them.

I usually have some expectation to do minor repair or preventive repairs on my vehicles when I am buying to autocross them. As I stated above, small oil/fluid leaks are "OK" and can usually be fixed very easily. Small leaks tell us that the car is just used and may not be suffering from the leak as a result. Large/major leaks tell us the car may have been neglected by the previous owner and may carry residual problems unseen at the moment. When looking at a car, start it up, drive it around with the A/C engaged (even if it doesn't work). When you are finished with the test drive, leave it idling while you walk around the car continuing to inspect it. If the car has an overheating problem, often this is the time it will show. This tip has helped me avoid several beautiful autocross cars that had an overheating problem.

Belts and hoses are my most frequent "preventive" repair I do, even if they are not a problem. It is always best to know when an important component has been replaced rather than to "guess" and trust the previous owner. Water pumps, too, fall in this category sometimes.

One thing people always check when buying a used car are the tires. Yes, this is important for an autocross car, but not to see how "good" the tires are, but to see if the car needs an alignment. Autocross is about handling and you need to be sure the car's stock "handling" ability is where it should be.

Why not worry about the tires? Well, tires should be one thing to consider buying for your autocross car to begin with, so the existing tires should be removed anyway. Tires are probably the most bought wear item an autocross member will buy. A lot of autocross racers will bring a set of tires for racing, one for driving home (those who do not use a trailer) and some will even bring spares for the racing tires. This is so common that Tire Rack offers tires just for autocross. I have used them and they are the best place to get tires for this.

AFTERMARKET MODIFICATIONS FOR AUTOCROSS:

If you ever look into the aftermarket world of the auto industry, you know that there are literally thousands of places to look and buy. I will list a few spots that most people do not think to look, but surprisingly have things for the autocross fans.

First and foremost, autocross cars do NOT always need major upgrades to be competitive. A driver can use a stock vehicle and compete against fellow stock vehicles and remain competitive. Once you start to modify or upgrade heavily, you may start to move into different classes and compete with other cars that are equally modified. Keep that in mind when you want to change something.

Usually, I say modify the easy things first: Intake, exhaust and general tune ups. Most autocross drivers do not go far from that. These should be the first things you try to upgrade while you participate in autocross to get the most performance out of your vehicle.

If you decide to go further to be more competitive, my next recommendation would be suspension and body roll modifications. Please remember, certain upgrades in this area may change your class. Be sure to check your club or groups rules with these modifications.

Usually, the fastest upgrade to an autocross car would be front and rear strut tower bars/braces. They are usually inexpensive to buy and easy to install. They are also very modular meaning that when you buy these, they will work with other suspension components in place (usually). This modification helps stiffen the car's suspension and frame and helps with cornering.

The next modification recommendation would then be the front and rear sway bars and links. These parts also help the body roll while cornering and handling and can sometimes be modular to the suspension system as a whole.

The final suspension upgrade is usually the most expensive: The struts (shocks/springs). This upgrade usually works well with the above items, but ads more stiffness, more response to the handling and sometimes lower the car overall for a lower center of gravity.

Once you have modified the entire suspension, my next recommendation would be to upgrade the brakes (at least the pads). This will help your stopping ability for those moments where a tap of the brake is needed during a lap. Please keep in mind that high performance brake pads usually wear much quicker than OEM.

One of the last things I recommend to upgrade is the tires. Now, I'm not saying that you should not FIRST buy new tires when you autocross, but I am saying not to UPGRADE them to an autocross/race tire just yet. Most autocross enthusiasts will tell you to get used to the stock/regular tires on your car first.

Once you get used to stock type tires, modifying them to a race tire or softer tire will actually improve your lap times (that's the theory anyway).

One last note. I recommend replacing the fluids in your car with as many synthetics as you can. Synthetic fluids have higher heat resistance and can take the intense moments you will be putting on the car during the autocross laps.

Autocross Buying Guide - Select the Right Car
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Some of the places I have bought aftermarket modifications and upgrades are from the following: Tires- Tire Rack, General maintenance items/Oil/Filters/Performance, MyAutocross Store, Auto Warehouse

Model and make specific forums are also a great place to find parts for your specific car. Usually people on those forums are experts with that model and are constantly modifying it and selling the used items.

Now that I have provided this information, I hope it is useful to at least one person out there interested in autocross racing. I know when I started I had to learn my lessons the hard way and ended up buying cars that either were no good or were not "for" autocross. Please keep in mind that these opinions are based on my experience and knowledge. I am open to changing or adding items I may have missed. Please comment if you'd like.

MyAutocross.com is the enthusiast's site for Autocross racing. Visit today [http://www.myautocross.com]

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