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Some places are considered bargain travel spots all year round, such as Canada and Panama. They generally offer thrifty options for lodging, eating, entertainment, and airline tickets. You can find many of these places by choosing "everywhere" as your destination on a travel website. Another smart option is to identify a high traffic place, like Paris, and then travel to a smaller city outside of it. This is called "secondary" travelling. Most places have a tourist off-season when fewer people come and prices drop. For the Caribbean, this is usually April to August. Europe's off-season is January to March. Visitors to Africa find better prices from May to September. You can also contact your accommodations directly prior to booking and ask them when their off-season begins and ends. Off-season often coincides with less than ideal weather, so make sure that you consider this when packing your bags. If you plan to eat out, look up menus for restaurants at your destination. Or, go online and find the average cost of staple groceries, such as milk, for that area. If you are going to drive, search online for gas and toll costs for your destination. You can also buy museum or other tickets in advance, so that you'll know how much you are spending for entertainment. Start by choosing your destination and the number of days that you'd like to travel. Then, estimate how much you'll need to buy a flight. Use the information that you've gathered on food, entertainment, and other expenses to determine a daily cost of living. Add up all of your costs until you have a total estimate for the trip. If you divide your total trip estimate by the number of days you are travelling, you'll know the cost per day. This will help you to determine if you can afford a longer trip or if you need to cut it short. Look over your trip costs and see if there are areas where you can cut costs, such as eating in more instead of dining out.

summary: Choose a cheap destination. Go during the off-season. Gather information on your daily expenses. Create a budget.

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Put your contact information on your About page as well as a separate Contact page of your portfolio Web site. Your About page or separate "Hire Me" page should identify you professionally, represent you as trustworthy, display your qualifications and show off your best work as described in the General Advice section. You can include a "Hire Me" button that either links to this information from another page or to an e-mail contact application. Linking to the Web sites of clients you've worked for or to your LinkedIn profile is valid; linking to your personal Web site or to your pictures on Facebook generally is not. Include keywords that people looking for your services are likely to use, such as the type of writing you specialize in and where you're located. If you write copy in Denver, use "Denver copywriter" or "Denver copywriter" as keywords. Place keywords in your Web page title bars and in the page text in a natural, readable way. Overuse of keywords in text will turn clients off, and many search engines will now reject sites with overused keywords. If you have keywords that people are likely to misspell (e.g., "writter" for "writer"), you may want to include those misspellings as keywords - just not as keywords that are visible on the text of any of your Web pages.

summary: Make it easy for clients to contact you. Make it clear you're looking for work. Avoid irrelevant hyperlinks. Be SEO friendly.

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HIRT is a type of resistance training that pushes you to your physical limits. It involves doing lots of different exercises consecutively without breaks. To perform HIRT, string several exercises together into a "super-set." A super-set consists of multiple exercises done as fast as possible over a set amount of time. For instance, you might perform 10 bicep curls, 10 push-ups, and 10 sit-ups in a cycle for eight minutes straight, but with 1 to 1 minute breaks in between sets. After completing your last set of 10 sit-ups, you would start again by doing 10 bicep curls. When doing resistance training, it is important to lift enough weight to feel strained, but not so much that you hurt yourself or that your form is compromised. To determine the right amount of weight for you, start lifting with the least amount of weight. Perform 8-12 repetitions of the given exercise. If you do not feel winded by the end of the set, add weight in five-pound increments and try again. You'll know that you've found the right amount of weight for you when you feel winded after 8-12 repetitions of the exercise in question. . Place your hands on the floor in front of you. Push your legs out behind you and balance on your toes. Position your feet in such a way that they are perpendicular to the floor. Keep your back and legs in a stiff, straight line. Lower your body so that your elbows bend at 90-degree angles and your chest barely touches the floor. Push back up off the floor to return to the starting position. Lie flat on the bench and grasp the bar with both hands. Your hands should be slightly wider than shoulder width. Lower the bar slowly to your chest. Keep your glutes and abs tight, and arch your back as you lower it. When the bar touches your chest, push it back up to the starting position. Set the barbell in a squat rack or cage. With the bar just in front of your head, place your hands on it with your palms facing forward. Lift the bar off the rack and lower it to shoulder level. Push the bar up above your head, keeping both arms at an equal height. Place your hands at a distance from one another that is slightly wider than the width of your shoulders. Each hand should be placed equidistant from its corresponding end of the bar. In other words, your left hand should be the same distance from the left end of the bar as your right hand is from the right end of the bar. After you've extended the bar above you as far as possible, bring it down slowly to the starting position. Stand with your feet hip-width apart. With the barbell in front of you on the floor, grip it with your palms facing backwards toward you. Keeping your back straight and your chest forward, push up with your legs and thrust your hips forward. Carefully lower the bar to the ground to return to the starting position. Your arms should remain straight and your hands should continue gripping the bar throughout the deadlift. Take care not to bend your back during the deadlift. Hold a dumbbell in each hand with your palms facing out. Keeping your elbows tight to your sides, pull the dumbbell toward your opposite shoulder. For instance, if you're holding a dumbbell in your right hand, pull it up toward your left shoulder. Pause for one second when you touch the dumbbell to your shoulder, then slowly bring it back down to the starting position. . There are a number of aerobic exercises that could also help you reduce your myostatin levels. For instance, you could ride a bike, go for a walk or run, or use an elliptical. While resistance exercises should be performed at high intensity, aerobic exercises should be performed at moderate intensity. Exercising at moderate intensity will give you a feeling similar to that you get when walking briskly, and should make you feel that you're working at about 50% of your maximum physical output.
summary: Do high-intensity resistance training (HIRT). Choose an adequate weight level. Do push-ups Use the bench press. Do an overhead press. Do a deadlift. Perform a cross-body curl. Try some aerobic exercise