Ask your barber to shape your sides and edges to keep your hair looking neat. But if your hair is regularly kept short, stop getting your hair cut for at least 4 to 6 weeks. If your hair naturally grows slowly, it may take longer for it to grow long enough for twists. As your hair grows closer to the 3in (7.6cm) mark, avoid the use of conditioner or other hair care products to wash your hair. Just use regular shampoo the week before you plan to twist your hair. Shampoo and rinse your hair thoroughly before starting to twist it. Products that soften hair rob kinky hair of its natural ability to curl, making dreadlock development more difficult. Make sure to dry your hair thoroughly with a blow dryer before proceeding any further. The larger the cluster you select, the thicker your dreadlock will be. Using your thumb and forefinger, you'll want to twist this cluster from the root to the tip. Twisting in a single direction will make maintenance easier. Repeat this process until all of your hair is in twists. This should take between 3 and 6 hours. It's difficult but not impossible to do this by yourself. Consider asking a friend to help you, or going to a salon to have it done. Roll them clockwise between your palms every couple of days. Start with the root of each lock between the heels of your palms, then roll clockwise and upward until you reach the tip of the dreadlock. Don't roll them too tight, which can be painful and lead to hair loss. Roll twists that are fraying individually every day to help them keep their shape, rather than every other day. Avoid using shampoos with conditioner as these products can stop your hair from locking. If your hair is fraying after a month, continue to wash it once a week. If your hair is getting more compact, wash your hair every other day with shampoo and water. After a month, wash your hair every other day. Protect your locks from excess moisture by using a bandana when exercising or going out on hot days. Continue to palm roll and wash your dreadlocks every other day. Palm roll individually fraying locks more frequently. If multiple locks are loosening, reduce your hair washing frequency to once weekly. If your hair continues to fray, schedule an appointment with a stylist who may be able to help you get your locks back on track. By this time, you should have long, beautiful dreadlocks. But don't stop maintaining them by palm rolling and washing them.

Summary: Let your hair grow at least 3in (7.6cm) long. Rinse any product out of your hair. Twist clusters of hair clockwise. Palm roll your dreadlocks every other day. Wash your hair once a week with shampoo and water. Allow your hair to grow for 3 to 4 months.

A good pair of running shoes can save your feet from strain from running. The American Orthopedic Foot and Ankle Society recommends a running shoe for anyone who jogs or runs, as these can prevent painful long-term injuries such as shin splints and tendinitis. Running shoes are specialized by foot type, gait type, and training styles. When purchasing athletic shoes, you should try them on after a workout or run when your feet are largest. The shoe should have a firm grip from your heel to your toe. Well-fitting athletic shoes should be comfortable when you try them on. You shouldn't need to "break them in". When purchasing athletic shoes it is best to go to a specialty store to get a fitting. The sales person can determine which shoe is best for your training level, gait style, and foot type. In the cold you will want to make sure any exposed skin is protected. Most runners suggest dressing as if it is 20-30 degrees warmer than it is outside. For example, if it is 30 degrees outside you can get by comfortably with a thin thermal and a light jacket. As you run, you will generate heat. Wear thermal leggings or sweat pants for winter running. In the cold, avoid cotton as it will soak up sweat and leave you cold and damp. On very cold days, make sure your ears, face, and hands are well covered. Wear thick socks in cold weather. If it is very damp and cold, you can wrap your feet in plastic bags inside your shoes to keep them dry. You will want to avoid wearing non-breatheable fabrics and you should always make sure you have protection from the sun. Wear apparel that is light in color, lightweight, and has vents or mesh. Fabrics such as microfiber polyesters and cotton blends are recommended. Also wear a hat and shades in the hot sun. Apply an SPF 30 or higher sunscreen to avoid skin damage from the sun. You won't want to get sunburn!

Summary: Make sure you have the right footwear. Dress warmly in cold weather. Wear light clothing in hot weather.

With weight loss or weight gain, it's helpful to set reasonable and realistic goals. With weight gain, you'll want to aim for a gain of about a half to one pound each week. That means in a two month time span you could gain anywhere from 5-10 pounds. You may also want to set smaller, more frequent goals along the way to let you know how well you're progress is going. For example if you want to gain 1 pound per week, but you're only gaining a 1/2 pound per week, you can readjust your meal plan and calorie goal to help you increase your weight gain. If you need to gain more weight than that you'll most likely need to readjust your goal timeline to allow for further weight gain. Food journals will be very helpful when you're trying to gain weight. They will serve as a guide when planning your goals and if you need to make any changes. Track all the foods you eat each day. Include all meals, snacks and beverages in one day. Try to be as accurate as you can. You may need to use a food scale or measuring cups to help keep you on track. Also keep track of your total caloric intake each day. This will help you if you need to make changes to your calorie level. Keeping track of how much weight you've gained will be incredibly important. If you don't keep track it'll be difficult to tell how much you've gained and if you've met your goal. Get on the scale about 1-2 times per week. Weight gain happens more slowly than weight loss, so more frequent weighing will not be useful. For the most accurate weight, try to get on the scale the same day of the week and at the same time. Keep track of your weight and progress in your food journal.

Summary: Set reasonable goals. Start a food journal. Track your weight.

) house of representatives district by sending out communications, texts, emails. .. Your work makes it happen.Be amazed as you speak with friends and family about the concern and love of your ("our") system of government, and as you create -- or forward the "block party invitations" sent to you -- (out to your e-mail friends)... All of this shows the respect you hold within your cause and your community and for each other.
Summary: Do your own literature about the basics for public relations and build friendships for your, PAC, TEA Party group or formal political party, if you can Raise funds if you need to pay for printing and mailing and such and still do it. Be proactive by volunteering to canvass (take a survey for a campaign) in your, precinct, for state (or U.S. Make a webpage, blog and write articles. Expect that it take several thousand (possibly 3,000 or so pieces of literature for one state district to likely voter for your party, or several hundred for just one precinct). Consider using cards because people look at both sides to see what it is all about. Praise your friends, who are volunteering too, they (and you) are so amazing!