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Chicago is one of the great cities of the world and one of my favourite destinations for long weekend getaways. Here you will find some useful information about this city that will enable you to plan your own escape to Chicago.

History

In 1673 French explorers Jacques Marquette and Louis Joliet passed through what is now Chicago. Chicago's first European settler was Jean Baptiste Point du Sable, a fur trader from Santo Domingo of French-African descent. He built the first settlement in 1779 at the mouth of the Chicago River. The construction of the Illinois and Michigan Canal provided a connection between Chicago and the Mississippi and fueled population growth in the area in the 1830s. In 1837 Chicago was incorporated and had a population of 4,170. The city became a transportation hub in 1848 when the Illinois and Michigan Canal was completed and the first locomotive arrived. Chicago was also known for its stockyards which served the nation between 1865 and 1971.

On October 8, 1871 the Great Chicago Fire (supposedly started when a cow kicked over a lantern) started and claimed 300 lives, left 90,000 residents homeless and essentially destroyed the entire city. This turned into one of the greatest opportunities for rebuilding and within just a few years the entire city was reconstructed.

During the second half of the 19th century, the citys growing industrial worker population campaigned for better working conditions, better wages and an eight-hour work day. There were several clashes between workers and the police, the most well known was the Haymarket Square Riot of 1886.

In 1893 Chicago hosted the World's Columbian Exposition that attracted nearly 26 million visitor during its six-month run. In order to provide transportation to the fair, the Chicago Transit Authority introduced the first elevated trains to Chicago. Today the system's "L" train encircles the city's central business area, referred to as the "Loop". Chicago's cultural interests can be traced to this era, when its orchestra, library and major museums were established. In 1909 Daniel Burnham's comprehensive city plan was published which provided an unobstructed lakefront, a citywide system of parks and a green belt of forest preserves.

Alternate periods of corruption and reform characterized the citys political history in the early 20th century. In the summer of 1919 race riots erupted throughout the United States, the worst occurring in Chicago on July 27. The riots shocked the nation and prompted many to launch efforts toward racial equality through volunteer organizations and reform legislation. The prohibition era during the 1920s saw a lot of gang activity. Al Capone was the most well-known of gangsters. His illegal activities culminated in the Saint Valentine's Day Massacre of 1929, a violent shootout to eliminate his competitors. He was convicted of income tax evasion in 1931, sentenced to 11 years in prison and was released on parole in 1939. Crippled by syphillis he spent the rest of his life in a mansion in Miami Beach, Florida.

In 1933 Chicago hosted the the World Fair, dubbed "A Century of Progress", to show the technological accomplishments of civilization since the city was incorporated. The fair attracted 39 million visitors in a two-year period.

Richard J. Daley was elected Mayor of Chicago for the first of six times in 1955. For 21 years, Daley served "the city that works'. During his time in office, O'Hare International Airport (which became the world's busiest) began operations, the Sears Tower (one of the world's tallest buildings) was erected and McCormick Place Convention Center (the largest in North America) opened.

In 1976, Mayor Daley died in office. Since then, Chicago elected its first female mayor (Jane Byrne in 1979) and its first African American mayor (Harold Washington in 1983). In 1989, Mayor Richard M. Daley, son of Richard J. Daley, was elected mayor and still holds the position.

The city of Chicago has increased its exposure as a world-class city by hosting the World Cup Soccer Tournament in 1994, the Democratic National Convention in 1996, the International Pow Wow in 1998 and an International Millennium Celebration in 1999/2000.

Neighbourhoods

Chicago's multicultural heritage is reflected in its neighbourhoods, which now attract thousands of visitors each year. It is home to nearly three million people from all over the world. People of African, Chinese, German, Greek, Vietnamese, Italian and Scandinavian descent are among those who have made Chicago their home. After Warsaw, Chicago has the second largest population of Polish people in the world.

Architecture

Chicago is the birthplace of modern architecture. From historic landmark buildings to contemporary masterpieces, Chicago is home to unique and innovative designs that have shaped American architecture. Chicago is a living museum of architecture, thanks to geniuses such as Daniel Burnham, Louis Sullivan, Frank Lloyd Wright, Ludwig Mies van der Rohe, Helmut Jahn, Frank Gehry and many others.

Museums

Chicago is world-renowned for its diverse collection of museums, which explore a variety of subjects, including Chicago history, art, African American culture, astronomy, natural history and more. The Museum Campus, located in Grant Park, features the John G. Schedd Aquarium, the Adler Planetarium and the Field Museum of Natural History. Other famous Chicago museums include the Chicago Historical Society, the Museum of Science and Industry, and the DuSable Museum of African-American History. Various ethnic groups, including the Mexican, Polish, Lithuanian, Swedish, Greek, Ukrainian and Jewish population, have their own museums, showcasing their history, art and costumes. The Museum of Contemporary Photography and the Museum of Holography will appeal to individuals with an interest in visual arts.

Tours

Chicago can be explored by foot, bus, bike, boat or plane and its famous landmarks can be discovered on land, river, lake or in the sky. The Chicago Architecture Foundation offers guided walking and river tours to explore the city's unique architecture.

Taste

Chicago has thousands of restaurants serving a variety of culinary delights to suit every taste, every budget and every mood. Taste of Chicago is an annual festival featuring house specialties from dozens of the city's restaurants. It is held during the last week of June and first week of July and attracts hundreds of thousands of culinary fans.

Shopping

Shopping in Chicago began on State Street, the center of the Loop. The original and flagship Marshall Field's department store opened in 1852 on State Street. The famed "Magnificent Mile" that runs along Michigan Avenue from the Chicago River to Oak Street offers hundreds of specialty shops and boutiques presenting top-of-the-line goods from around the world. Oak Street features designs from Paris, Milan and Manhattan.

Family Entertainment

Navy Pier offers more than 50 acres of shops, restaurants, gardens and entertainment attractions. It holds a 15-story Ferris wheel, an IMAX theatre as well as the Chicago Children's Museum. Kids on the Fly is a "satellite" Chicago Children's Museum located at O'Hare International Airport that entertains and educates children during layovers or waiting times at the airport. The Children's Zoo at the free admission Lincoln Park Zoo includes live animal presentations, a petting zoom, a zoo nursery and a hands-on learning center for kids.

Music

Chicago is one of the hot beds for jazz and blues. Jazz began to spread from the South between 1910 and 1920 and Chicago became the nation's jazz center in the 1920s. "Chicago style" jazz also originated in the 1920s and during the 1930s, Benny Goodman, a one time child prodigy from a poor Chicago family, was established as the "King of Swing". In the 1930s and 1940s blues eventually came north to Chicago and has remained a popular music genre ever since. Today the city features many jazz and blues venues and hosts a variety of music festivals throughout the year, including the the Chicago Jazz Festival, the Chicago Blues Festival, the Chicago Gospel Festival, the Chicago Country Music Festival, the "Viva Chicago" Latin Music Festival and the World Music Festival.

Chicago features 7300 acres of parkland, including 552 parks, 33 beaches, nine museums, two world-class conservatories, 16 historic lagoons, 10 bird and wildlife gardens. Historic Grant Park and newly created Millennium Park are among the most well-known of Chicago's green spaces. Chicago also features 6 golf courses, 9 lakefront harbours, and a multitude of tennis courts for outdoor recreation. The waterfront trail along Lake Michigan's shoreline is a mecca for joggers, bikers and in-line skaters.

Chicago is a big sports town and home to several professional sports teams, including the Chicago Bulls (basketball), the Chicago Bears (football), the Chicago Cubs (baseball), the Chicago White Sox (baseball), the Chicago Blackhawks (hockey) and the Chicago Wolves (semi-pro hockey). It holds historic sports venues such as Wrigley Field, Comisky Park - now known as US. Cellular Field, and Soldier Field.

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It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level". Before you just give in to this popular belief and become the "hamster on the wheel" doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do "endurance" type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).

Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints.

Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

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Sizzling senior sex requires a couple to be sensitive to each other. Most things especially our bodies and attitudes change over time. The BIG THREE issues of aging are Weight, Wrinkles, and Worry.

Weight: Probably the most detrimental decision any senior can make is to say, Whats the use. and give in to bad eating habits, no exercise and steady weight gain. Its a killer. Obesity shortens life span, increases health problems, diminishes ones sense of self worth, deflates libido, and often serves as a big turn off to a spouse. Eat less, exercise more, dont give in to unhealthy geezer thinking.

Wrinkles: If beauty and worth have been linked to external attractiveness then the slow inevitable occurrence of wrinkles will send some folk into dark downward spiral. Life long sun exposure without enough sunscreen will often add 10-15 years of wrinkles to our flesh giving us the crunched up paper bag look. Wrinkles are a part of the aging package so we have to make peace with them. Wear them proudly! You earned them.

Worry: There is a large amount of clinical evidence that indicates worry makes us feel and even look older than we are. It actually takes more muscles to frown than to smile. Some people look so sour you think they were weaned on persimmons. As we age there are more life issues to worry about so it becomes important to follow the suggestions I have made in other articles about state of mind and happiness.

Weight, Wrinkles and Worry can affect Sizzling Senior Sex if we let it. The best counter measure to problems from the BIG THREE is talking.

Some couples have never been comfortable talking about sex. Now is the time. SSS is worth the effort.

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To improve your soccer coaching skills, youve got to make sure your players give their bodies the chance to perform at their best. That means sensible warm-ups and cool-down, before and after a match or a soccer training session of any kind.

Soccer is a demanding physical game. So providing encouragement and instruction and making sure your players do adequate physical preparation is one of the most important responsibilities in soccer coaching.

The warm up is a process to increase awareness, improve co-ordination, improve elasticity and contractibility of muscles, and increase the efficiency of the respiratory and cardiovascular systems.

Soccer training and blood flow to muscles

In a body at rest, the blood flow to the muscles is comparatively low, and the majority of the small blood vessels (capillaries) supplying them are closed. When soccer training or playing begins, the blood flow in the exercising muscles increases markedly, as the capillaries open.

At rest, 15-20% of the blood flow supplies muscles, while after 10-12 minutes of all-round exercise, the percentage of blood flow supplying the muscles rises to 70-75%. A muscle can only achieve maximum performance when all its blood vessels are functional.Physical work increases the energy output and temperature of the muscle, this in turn leads to improved co-ordination with less likelihood of injury.

A warm-up therefore prepares the body by:

raising muscle temperature towards an optimum level for performance

enabling metabolic processes in cells to proceed at higher rates

and allowing nerve messages to travel faster

Why warm-up is important in soccer coaching

Reasons for conducting a thorough warm-up prior to soccer training and games include the following:

To increase blood flow to muscular tissue

To increase muscle temperature

To reduce muscle tightness

To elevate body temperature

To stimulate reflex activity related to balance and co-ordination

To achieve full joint mobility in the specific joints involved in the activity

To achieve full soft tissue extensibility muscles, tendons, ligaments

To enhance the functioning of the neuromuscular system

To prepare the cardiovascular and respiratory systems

To prepare the player psychologically for the coming activity

To familiarize themselves with the environmental conditions

Warm-ups should be intense enough to increase the body temperature, the effects of which will ultimately wear off depending upon its intensity and specificity. The procedure should begin with movements of the large muscle groups, as these are the main areas to which blood is redistributed. These include the following areas:

Back lower leg: gastrocnemius and soleus

Front lower leg: peroneals (shin)

Front thigh: quadriceps

Back thigh: hamstrings

Inner thigh: adductors

Back: erector spinae

Trunk: abdominal muscles

Shoulders and chest: deltoids and pectorials

Specialized soccer exercises

After the general warm-up players can begin more specialized exercises including mobilization of the joints and dynamic movements of muscles, particularly of the lower extremity. The final stage of a warm-up concentrates on technique, and/or practicing a specific movement.

Whether warm-ups are performed with or without a ball depends entirely upon the philosophy adopted by the coach. This part of the soccer training session does provide an opportunity to work on specific technical skills in conjunction with mobility work and may also provide a greater mental and neurological stimulus for the players. In soccer coaching generally a lack or improper use of a warm-up and a cool-down is a risk factor for lower extremity overuse muscular injuries, especially during running.

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Cooling down,I term this the reflection phase. It is a time to prepare for physical and mental relaxation. This includes stretching and flexibility work as well as light group jogging and limbering down exercises.This is the time of mental reflection of the practice, game or even the day's events.This is especially neccesary while at and during tournaments

This important phase is usually over-looked by most teams as they are trying to either celebrate the win or discuss the loss and any related issues. If this aspect is incorporated every practice then it will be a natural process after the games as well. Yes the practices need to incorporate warm up as well as cool down. Apart from the physiology of increasing strength through stretching regimes. This helps the team members understand their bodies and it's needs.

It is also a great time for the coaches to get feed back on the events. This gets the team to contribute to their immediate experiences, whether is be a competition or practice. It helps everybody paint a mental picture of their collective accomplishments.

When a group of individuals gets together and focuses on something other than the immediate task at hand then the task becomes another routine within the training regime.This is switching the focus from the actual cooling down process and focuses on the socialization aspect of cooling down. It deals with the fresh experiences that have just occured. Let the team discuss the events first before the coach talks or the meeting is held in the locker room. Young minds need to also voice opinions to each other before they talk to the larger group. This helps build unity within and a power of responsibility throughout.

It is a time to also talk about the other aspects of sports activities. These are nutritional and additional aspects of concentrating on mental focus.

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Weve all heard of the Zen of x or the Zen of y, and believe it or not the Zen of mens grooming actually does exist! As men, we are not taught at any stage of our lives about grooming. Somehow were just supposed to magically figure out what to do when it comes to shaving, skin care, body hair trimming, hair maintenance, etc. Its just fantastic to think that girls at a very early age, are playing with makeup and watching (and learning) how mama cleans her skin every night. All boys are taught to do is wash their hands and brush their teeth before going to bed! When it comes to boys, maybe they see father shaving in the morning, but most likely theyre busy getting dressed and eating breakfast. Suddenly, puberty hits, the facial hair starts coming in, and the pimples start appearing. With no talk about such things from family or friends, and seeing how the media caters to teenage girls clearing their skin, what is a young man to do? Maybe, just maybe, the father will see that his son needs a shaving lesson and some help with clearing his skin. But I ask, are the fathers of the world teaching their sons how to shave, how to take care of their skin, how to look their best? I would like to say YES, but I fear that in most households that is NOT going on. Fathers of the world must start teaching their sons good grooming techniques so its not such a mystery. Theres more than throwing the football, playing video games etc., that can be shared between father and son.

Hopefully as an adult youve taken the time to find out how to take care of your grooming needs. Youve learned how to get the perfect shave (whether it be a wet or electric shave); how to keep your skin looking great; in general, how to look your best.

Here comes the Zen part! When it comes to meditation, I like to practice and recommend Vipassana meditation. Vipassana meditation is a way of self-transformation through self-observation. It focuses on the deep interconnection between mind and body, which can be experienced directly by disciplined attention to the physical sensations that form the life of the body, and that continuously interconnect and condition the life of the mind. It is this observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity (resulting in a balanced mind full of love and compassion). The most standard way of practicing is to simply observe the breath going in and out of your nose. Simply focus on the breath, observing the body sensations. After even just a few minutes you can feel yourself become more focused and calm. You can also practice meditation when you walk by simply observing each step you take - the foot hitting the ground, the movement of the foot in each step, etc. Doing this brings you back to the now, calms the mind and focuses you.

This can also be practiced while you groom yourself. Yes, believe it or not you can meditate while youre doing your grooming routine morning or night. Heres an example of how you can bring zen into your shaving routine. The main point of this type of meditation is to observe your body during an activity. One way to do this is to slow down your movements. Be 100% aware of your arm as it picks up the razor. If you practice doing a wet shave, observe the movement of the arm soaking the razor in the warm water. Simply follow each step of your routine paying attention to the various movements of your body. Keep your attention as much as possible to the present moment. If your mind starts wandering about what youre doing for dinner or what meeting you have to get to, simply return your attention to the present moment. Follow the sensations of the blade as it glides across your face. Observe how your body is standing, what your hand is doing. Dont judge anything. Theres no right way to do this. The key is to just observe the experience. You may even get a better shave since youll be more aware of what youre doing! You can also do this when taking a shower, and even at night when your cleansing your skin. When cleansing your skin observe the sensation of the cleanser in your hand, the swirling sensation as you swirl it over your face, etc. Its a wonderful habit to get into. The more you do it, the more focused and calmer you will be. The point of most meditation is to bring you to the present moment, keep you in the now. This is a wonderful way to stay in the present and give yourself the gift of a calmer life.

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You can dress up your home this Christmas with a flower arrangement so spectacular youll wonder how you did it on your own. Traditional arrangements come in a happy mix of green, red, and white fresh Christmas flowerspoinsettiasand include Christmas cactus, holly with green leaves and red berries, but you can bring about the same effect with silk flowers.

Your silk flower arrangement for Christmas will add an extra touch of beauty to your decorations for the festive season, besides being economical and long lasting. They are also very easy to do and can be done much before the season begins.

To make a beautiful Christmas silk flower arrangement, you will need a container, floral adhesive, and pair of pliers to bend wires, wire cutters, flora tape, foam and tape.

You will need to choose a container for Christmas silk flower arrangement that is neither too wide nor too narrow but certainly lightweight. Make a large silk floral arrangement in an urn-shaped container.

Now, select flowers of different textures to lend variety to your flower arrangement. Their colors should also match those of your room and give it a festive look. Before you buy silk poinsettias, holly or red berries, look at their edges. If they are frayed or damaged, reject them for those that look fresh and natural.

Next, begin arranging your flowers. Open each flower carefully so that it is wide open and reveals its actual shape. Stick the stems of the flowers into the foam. Lengthen the stems by attaching a piece of floral wire at the end of the stem with floral tape.

Continue to make your Christmas silk flower arrangement with varying sizes of stems. This will lend a good shape to your arrangement and add to the beauty of the arrangement.

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