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Green: Easy. Suitable for: Beginner/novice cyclists. Basic bike skills required. Most bikes and hybrids. The green route can take trailers.
Blue: Moderate. Suitable for: Intermediate cyclists/mountain bikers with basic off road riding skills. Mountain bikes or hybrids.
Red: Difficult. Suitable for: Proficient mountain bikers with good off road riding skills. Suitable for better quality off-road mountain bikes.
Black: Severe. Suitable for: Expert mountain bike users, used to physically demanding routes. Quality off-road mountain bikes.
If you're unsure which trail to choose, pop into Swinnerton Cycles and speak to the staff there – they'll be able to recommend the right trail for you.
What condition are the trails in?
Due to the high amount of traffic the trails experience, there will always be signs of wear – we do our best to keep them in tip top shape but the most obvious thing you'll notice is braking bumps on the corners – these are a fact of life at many trail centres, and it's made worse that our ground isn't rocky, it's sandy!
Can I come and help with trail building?
What time does the car park close?
There is no parking charge at Stile Cop, however please be aware that the car park is not owned by the Forestry Commission and is unmanned. Please take any appropriate safety and security steps – secure any valuables, don't leave anything visible, etc.
How much does it cost to ride the trails?
Can I hire a bike? How much will they cost?
What do I do in case of an emergency?
For the downhill trails at Stile Cop, there are marker posts located at the top and bottom of the hill – these show the same emergency information including the post codes, grid references, etc.
How can I stop my bike from being stolen?
- Never leave your bike unattended while you're inside the bike shop, cafe, or toilets. Would you leave £10 cash unattended on a table? No? Exactly – now think how much more a bike costs!
- Never leave your bike unattended either on the outside or inside of your car – even if it's the middle of the day on a weekend, thieves are on the lookout.
- Consider buying a cheap lock from your local bike shop – even a small lock can help, as it makes your bike look less appealing than the unlocked one next to it.
- Set up a "Privacy Zone" on Strava (or similar sites) if you ever ride from home. These will mask your exact home location from the site.
- Be aware when posting photos taken at home on social media or email – pretty much all smartphones nowadays will add the GPS co-ords to the photo. While Facebook and Twitter will strip this data from the file, other services may not. For example, Instagram have a "photo map" on your profile – tap the map icon and double check, just in case!
What facilities are available?
The closest pub to Stile Cop is The Chetwynd Arms.
Can I bring my dog on the trails?
I'm visiting from a far away land such as Barbados…or Croydon. Where can I stay?
Can I go on a Skills Course? Who runs them?
- Chase Skills
- EMTB Coaching
- (Do you run skills courses? Let us know and we'll add yours.)
Are there any group rides – aka social rides – that I can join?
Note: With the exception of Swinnerton Cycles, Birches Valley Cafe and the Tackeroo Caravan Site, Chase Trails and the Forestry Commission do not endorse or recommend any of these businesses, organisations, or events and the provided links are for information only.


text:
WeeklyBeats.com / Music / cTrix's music / Parametrix Equationz (Live MicroBrute)
One musical instrument used.... MicroBrute self-oscillating on it's own filters!! Filter Res right up tickling insanity with every note. I deconstruct it at the end back into the actual oscillators. The rest is drum machine.
Echoey vocal from some lessons on Parametric Equations. (khanacademy precalculus lessons)
This submission is licensed by author under CC Attribution Noncommercial No Derivative Works (BY-NC-ND)
no fist pump video or gif on here?!
wow, pumping! Real peaktime techno! very uplifting stuff!
Sick track mate!
I like it the kick and bassline!
Wow, chiptune melodieeeess!!!!
Straight up fucking quality techno!!!!!
Nice, you let hear us analog power.
Great work!
god the breakdown/drop at 75% made me run back to my computer and download the track!

subset: commoncrawl


text:
They're over priced, poor customer service, and give you very very little for items you sell to them. I only go when they have big sales, otherwise its not worth the money. They have very little good merchandise.
Disappointed is an understatement. I have been a loyal customer bringing my pup here for daycare and intermittent boarding, but I will NEVER return and would strongly discourage others from trusting them to care for their pets. I reluctantly left my fur-baby for a 10 day work trip, only to get a call on the last day that she was so matted and tangled that they couldn't bathe her and would need to completely shave her. I was obviously shocked to hear that they hadn't brushed her in my absence. Even more shocking is they was the staff handled the issue. They took no responsibility at all, blaming me for not "adding on the brushing service" to her stay, despite never having offered that to me. I assumed basic upkeep and wellbeing was included in her extended stay, shame on me. My poor puppy is so matted and tangled that she is crying when I so much as pet her. If the staff had been petting or attending to her, they too would have noticed that something was wrong. I stopped by another groomer on my way home, hoping to salvage her beautiful coat, and she confirmed that to detangle her at this point would be cruel. An egregious example of neglect topped with the staffs complete disregard for customers feelings... all I can say is WOW.
Best bar in town! Also, an award winning, incredible restaurant downstairs! Great service, great active owner, great staff & management, and an extremely talented Chef who pours his heart into his food! If you haven't been, I suggest you go! Now! :)
Best wings, best brisket, friendly staff, beware the "Liquid Marijuana!" Everything was going pretty good until I greedily drank 3 after being told only 2...
Good lawyer. Took care of me.
10 stars
CONSIGN Charleston is a fantastic and very friendly place to place your things and to shop. Been going there since they opened. Couldn't be better.
We will be having our 2nd Annual Jet Ski Poker Run "Ride for a Reason" June 17, 2017 with all proceeds going to the Callen-Lacey Center for Homeless Children here in Berkeley County. Call 843-826-6742 for details or go to www.chrispowersportsservicescpr.com for details.
Best law firm I have ever used. Very professional and knowledgeable. Highly recommend.
Went for lunch and LOVED the crab cake entree! Just a great balance between the risotto and collards. Would definitely return just for that! Our server was very friendly and helpful too!
This will probably be great...but where is it starting? How do you sign up?
the above info is incorrect, this is the correct info for the NEW Arthur Murray STUDIO:
1300 Savannah Highway
Charleston, SC 29407 (843) 806-0440
Of course the service and ambiance were great, but I chose Magnolia's to take my girlfriend to for her birthday. Unfortunately, like others, my meal was not what I've had in the past. The meal was quite bland and forgettable. Unfortunately, since I am a local teacher, I have to make my trips downtown carefully as I have been priced out of most establishments. Her comment was we should have gone to Waffle House instead since we always know what we'll be getting will taste as expected and will cost 1/5 of the price. Said a lot to a born and bred North Charlestonian.
Disappointing meal. Trout was bland with little flavor and sides were ordinary. Have eaten here many times over frequent visits to Charleston but probably will not be back.
I am from James Island , but is San Antonio Tx. it looks very good. I come to Sol Legare when I come to my brother house.( Mr.Mungin )
So thankful for the wonderful women at Inversions Pole Fitness and how each and every one of them has shown me what its like to be happy inside and out!
I started taking beginner classes about 2.5 years ago as a shy, uncoordinated, unfit and overweight woman. After my first class, i was hooked! I was nervous because there seems to be judgemental people everywhere you look. But i will say that you are welcomed with open arms and i felt comfortable as soon as i walked in the door. These women became my friends, team mates and motivators. We are all one big support group for each other and i need that!
Ive never had so much fun working out. I cant imagine doing any other workout and i wont. Inversions offers many different classes. Some that focus on flexibility, others that focus on abs and booty and many more.
Lisa Havens even has awesome nutrition plans specialized to your body type.
Upon beginning my fitness journey with Inversions Pole Fitness, everything about how i live my life has changed for the better. This is the happiest i have been years. Ive learned alot about nutrition and lisa even helps you out by bringing farm fresh grass fed eggs from her chickens at home to the studio!
I highly highly recommend Inversions Pole Fitness to anyone wanting to have a fun workout, build self confidence, have long lean muscles and just to feel sexy. Do it for yourself, you wont regret it!
Delicious chicken & biscuts. Best fried pickles I've found in Chs...a little out of the way, worth the trip.
Love the noodle house. Great people, service, prices and food. They have a very nice variety of asian dishes and lots of great fresh flavors. I love going there.


text:
We are pleased to offer ACA 2017 delegates a free online accommodation booking service for delegates attending conference where specially negotiated rates have been arranged for conference delegates. You can view all hotel options by clicking the link below.
Please note that you will be dealing with the agency regarding your booking so should you have any queries or changes to be made you will need to contact the agency directly.
Credit card details are required to make a booking and confirmation will be sent to your email address. Payment will NOT be taken at this time but should be made directly with the hotel at the time of your stay.
To view accommodation options and to make your booking please visit: www.reservation-highway.co.uk/aca17
Alternatively, the Hilton Belfast, which is next door to the Belfast Waterfront where the conference is being held, is offering 10% off their current room rates. To book, please visit: http://eventsathilton.com/showV2/5788dfe045c3eb1377ea23ca


text:
Plug and Play Solar Kits
Your cart is currently empty.
Return to shop
All products were developed and created by Prometheus Solar. Since 2006, Prometheus Solar has done hundreds of professional solar installations for homes and businesses in Northern Arizona.
Check out Prometheus Solar
(external site)
Check out our products here or read the FAQs for more info.


text:
Triton International Leaders (TILS)
The Triton International Leaders mentor program provides an opportunity for current students and newly admitted international students to interact, promote cultural exchange, and have a great time!
Peer Leaders develop strong leadership and communication skills while working with international students.
International students are provided the opportunity to develop familiarity with UCSD and the surrounding area with the help of their Peer Leader.
Who's Eligible to Become a Mentee
Newly admitted, degree-seeking, UC San Diego international freshmen and transfer students.
"What are the TILs?"
Watch the UC San Diego TILs 2015 Promo Video from TILS on Vimeo.
Mentees will:
- Have opportunities to develop relationships with mentors who are here to support, to share college experiences with and to know that you are not alone during your transition at UCSD
- Have a resource of invaluable information necessary to accomplish academic and other personal goals
- Become familiar with UC San Diego and international students community
- Be confident about your success by knowing you have a peer who will support and encourage you academically and socially
- Be exposed to opportunities to develop leadership skills through our Leadership-in-Training projects and other experiential learning.
You and your peer leader will meet at least once month, and the International Center and the International Students & Programs Office (ISPO) will be sponsoring a number of events per quarter that are designed to be a great opportunity to interact with others, learn more about available resources, and help you succeed at UC San Diego! There will also be weekly meet-and-greets, and frequent weekend activities or excursions, and the opportunity to work towards a Triton International Leadership Certificate. In order to gain the most from the program, you will need to make an effort to participate, just as your mentor will invest time into your overall experience.
How to apply
Applications for academic year 2015-2016 are now open! Limited spots are available so apply now!There will be a TILs Orientation (Information Session) on Tuesday 5-7pm, September 22, 2015. It is strongly recommended to attend this info session if you are considering to apply to be a mentee. Those eligible to apply to become a TILs' Leader-in-Training and to be assigned a peer leader (TILs staff person) include:
- Incoming Fall 2015 International Freshmen
- Incoming Fall 2015 International Transfer Students
Application questions include:
- Why would you like to be a part of the Triton International Leaders and be assigned a peer mentor?
- How do you think you will benefit from the Triton International Leaders Peer Mentoring Program?
- What do you hope to obtain through your experience in the program?
For more information:
- Email firstname.lastname@example.com if you have any questions
- For the most up-to-date information on events, visit the Triton International Leaders Facebook Group
- Meet your 2014-2015 TIL Mentors
- Find resources for Living in San Diego


text:
Shannon CampbellFresno, California, US
Versatile, flexible, and works great with deadlines. Reliable, responsible, and works great with others. A bit of a perfectionist and strives for best quality of work with every job.
English (North American), English
North American
Child, Middle Aged, Teen, Young Adult
Special Skills
Audiobooks, Business, Cartoons, Documentaries, Educational, Internet, Jingles, Movie Trailers, Music, Podcasting, Radio, Telephone, Television, Videogames
Experience portraying a wide range of roles in a variety of genres (including Musical Theater) in stage productions at both the college and professional level. Also served as musical director for a professional touring theater troupe. Acted in a local amateur video production series in 2000, and have since done voice over work for commercials and other projects for non-profit organizations.
Bachelor of Arts in Music (Vocal) (minor in Theater)
Associates of Arts Degree in Performing Arts
Certificates earned in Video Production and Technical Theater (set design/construction, sound and lighting)
MXL 990 and MXL 991
Computer & Software
Windows 8.1 (Audacity), Apple Ipad (Garage Band)
Special Equipment
Alesis Multi-mix 6 fx Mixer
Delivery Methods
Email, Dropbox, CD [via mail or in person (local only)], voices.com
Turnaround Time
Typically 24 hours. Time varies based on the complexity of the project, but deadline is negotiable.
Service Description
Shannon has a youthful voice, with precise and clear diction. Voice has an energetic quality that encourages the listener to pay attention. Voice is unique and not typical to what you expect to hear which lends to versatility. . . short or long projects, Shannon's voice holds attention.
Voice Over Clients
Pregnancy Care Center
Payment Terms
Hire Shannon as a voice actor. Payment is made through Voices.com SurePay, an escrow service that guarantees your work is done to your satisfaction. Send payment securely by Visa, Mastercard or PayPal through Voices.com then download your files from the website.
Watch a video to see how to make a payment
Next Steps
To contact Shannon Campbell about your project, request a quote today. We'll walk you through the process step-by-step. It's fast and easy.
Hire Shannon Campbell as a voice actor. Working with Shannon Campbell is fast and easy. We'll walk you through the process step-by-step.
Request a quote for your project today.


text:
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Topic: Bob's Supers Playtest Con 1 - Pool/TQB (Read 2854 times)
Bob McNamee
Posts: 685
Bob's Supers Playtest Con 1 - Pool/TQB
August 19, 2002, 03:43:42 PM »
Bob's Playtest Con
I have been looking into running a Supers related game…but not using Champions (which we used in the past). I created the same characters for each of 4 games Powergame, Paladin, SuperKind (my OtherKind variant), and the Pool..
I decided to go pretty 4-color with the tone… Bill played Captain Wonder "The Greatest thing since Sliced Bread", and Chris picked Doughboy "The Boy Wonder".
"Heros on Ice"
Same characters…Bill 'Captain Wonder" , Chris "Doughboy"
Ok, first off… I messed up… I let them use more than one Motif on rolls.
This had the effect of giving them about 2-3 extra dice on every roll.
As a result they only gambled out of the Pool about once a piece…
I never narrated a Guided event, or a failed roll. They each had at least one failed roll, but it was always a Monologue of Defeat!
We had great fun!
The action was Very 4 color cinematic! Narrating it yourself will do that!
Doughboy's MOD ended up with him wrapped up in the drive shaft of a Giant Zamboni going across the bay, just before Captain Wonder created a huge travelling crack across the ice the sink the Zamboni.
Bill / Captain Wonder narrated some cool stuff you would never do in Champions, like building up speed by flying up around the bay, making sure to pass close to the news 'copters, making sure they get your good side (Motif: Media Darling), then plunging down at full strength to create a huge running crack to sink the Zamboni (and several towed skating Penalty Boxers) before it reaches its target (a cargo ship trapped by the manmade Ice in August).
Let's just say Chris / Doughboy made several good uses of his "Captain Wonder's weak spot" and "youth,16" Motifs! ( he ended up having to be rescued from the icy kiss of the frigid Ice Princess)
Lots of fun!
We all agreed that we should have limited things to one Motif… then Pool gambling could have come into play more.
Question: on purchasing +1d6 Motifs? Is it 2d6 as indicated in the rules, or 1d6 as indicated by the example character in the Questing Beast rules?
For my Supers Games.
Right now my players have suggested using the Pool-style rules for cinematic action, with the ability to use a Monologue to shift to "Blow-by-Blow" action using PowerGame (with the possibility of spending a PowerGame XP or something to shift to a POOL-style combat ending Monologue during a PowerGame combat)
Paladin WILL be used… maybe for a completely separate Supers game (my player Bill wants to run Fantasy with it).
You'll be getting a few new customers Clinton, they were shocked when I told them the price! That's quality!
Now I see Universalis is out……..I like the sound of it on the website!
Looks like I need another Playtest day.
Bob McNamee
- Out of the ordinary on-line gaming!
James V. West
Posts: 567
Bob's Supers Playtest Con 1 - Pool/TQB
Reply #1 on:
August 20, 2002, 06:46:37 AM »
Sounds like you had fun with MoVs!
To answer your question here is the exact text from The Pool:
The cost of a bonus is the bonus times itself. Therefore, a +1 costs one die, a +2 costs four dice, and a +3 costs nine dice.
It sounds like you might have been mixing The Pool and The Questing Beast. I suggest not doing that--at least not for a first run. They are separate games even though TQB is based on The Pool. The rules are slightly different for getting different effects. If you had been using The Pool, there would be no MoDs, only MoVs.
I hope you do get to try it again and limit the Traits to one per roll. Gambling dice from your pool is where all the real chaos comes in.
And it sounds like your players latched on to the idea of Monologues pretty easily. I like the tv helicopters being tied to the "media darling" Trait. See, that's cool. It has nothing to do with winning or losing! It probably didn't advance the character's standing in the contest at hand, right? It was purely an aesthetic use of a winning die roll. Awesome.
James V. West
Random Order Creations
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Mike Holmes
Acts of Evil Playtesters
Posts: 10459
Re: Bob's Supers Playtest Con 1 - Pool/TQB
Reply #2 on:
August 20, 2002, 06:50:42 AM »
Wow, Bob, that sounds like a pretty cool session (after reading all the posts). I was worried that you'd have problems with the later games because of fatigue, but given your review of The Pool, it seems like you all stuck in there just fine. Or perhaps that just speaks to the strength of The Pool that it could follow al the others and still do well.
Pithy notes; I'm sure people will benefit. As far as the OtherKind variant, perhaps it was just too far from the designed setting to work properly. OTOH, there are thematic similarities.
I like the sound of your scenario. Sounds like something that I'd foist off on my players. :-)
And I hope you do try Universalis. I guaruntee it will be a pretty different experience than these other systems. I'd love to hear what you think.
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Bob McNamee
Posts: 685
Bob's Supers Playtest Con 1 - Pool/TQB
Reply #3 on:
August 20, 2002, 07:28:18 AM »
I was using TQB as the rules set...
but the example in TQB, or the set I DL-ed recently has an example
fox... the dice costs seem to equal spending 1 die for +1, 4 for +2, etc...althought the rules talk of 2x Motif bonus... which would be 2d6 for 1+
Bob McNamee
- Out of the ordinary on-line gaming!
Bob McNamee
Posts: 685
Bob's Supers Playtest Con 1 - Pool/TQB
Reply #4 on:
August 20, 2002, 07:32:04 AM »
Universalis is ordered.
I've been following comments on it for a while, like the sound of it!
Bob McNamee
Bob McNamee
- Out of the ordinary on-line gaming!
James V. West
Posts: 567
Bob's Supers Playtest Con 1 - Pool/TQB
Reply #5 on:
August 20, 2002, 09:17:20 AM »
Quote from: Bob McNamee
I was using TQB as the rules set...
but the example in TQB, or the set I DL-ed recently has an example
fox... the dice costs seem to equal spending 1 die for +1, 4 for +2, etc...althought the rules talk of 2x Motif bonus... which would be 2d6 for 1+
Thanks, Bob! You just spotted a serious glitch in the document. I've fixed it and updated the page, so get the right version
This is what the rules should have said:
"You start with 15 dice in your Dice Pool. To add a bonus to a Motif, just multiply the bonus by itself and subtract that number of dice from you Pool. For example, a bonus of +2 would cost 4 dice, and a bonus of +3 would cost 9 dice.
Every Motif must have a bonus of at least +1.
Later in the game, you may increase a bonus by paying a number of dice equal to twice the new bonus. For example, if you have a Motif with a +2 bonus and you want to increase it to +3, it will cost 6 dice from your Pool."
James V. West
Random Order Creations
Zyn Dweomer
Bob McNamee
Posts: 685
Bob's Supers Playtest Con 1 - Pool/TQB
Reply #6 on:
August 20, 2002, 10:03:57 AM »
thanks for the quick update!
Bob McNamee
- Out of the ordinary on-line gaming!
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Copyright © 2009 Integrated Environmental Solutions Limited. All rights reserved
Posted: August 15, 2016 by Karen Duffin, Category:Uncategorized
They say all good things come in threes and that certainly seems to be the case for us here at IES right now as we recently found out that we have been shortlisted for – not just one – but three awards!
We are delighted to announce our place as finalists in the following award categories:
VIBES Awards 2016 – Environmental Product or Service Award
The VIBES Environmental Product or Service Award recognises businesses that have developed, or are developing, a product or service that brings notable environmental and business benefits. Our Virtual Environment software and consulting services are currently under consideration and we look forward to welcoming the VIBES judges to our office in the coming weeks for the final stage in the judging process. The winning entries will be announced at the VIBES Award ceremony on 8th November 2016. You can read more at: http://www.vibes.org.uk/news/2016/scotland-s-greenest-businesses-make-the-cut-for-vibes-final/
Glasgow Business Awards 2016 – Creative Marketing Award
You may have read about our awards success earlier in the year when we overcame stiff competition to win the H&V BIM Initiative of the Year Award with our BIM4Analysis campaign. We are thrilled that the campaign has now been shortlisted for a second accolade – this time in the Creative Marketing category of this year's Glasgow Business Awards! Winners will be announced at an awards ceremony at the Hilton Glasgow Hotel on Thursday 6th October 2016. View the full shortlist here: http://www.glasgowchamberofcommerce.com/glasgow-business-awards/2016-shortlist/
Inspiring City Awards 2016 – Environmental Award
The Inspiring City Awards aim to give recognition to individuals, businesses and organisations who have gone beyond the call of duty to encourage, mentor and support investment and growth in Glasgow. IES have been shortlisted in the Environmental Award category which recognises outstanding contribution to enhance Glasgow's environment and/or combat climate change within the country. Winners will be announced at the Radisson Blu Hotel, Glasgow on 8th September 2016. Read more about this year's awards here: http://newsquestscotlandevents.com/events/inspiring-city-awards/
Wish us luck!
Posted: August 9, 2016 by Glenn Miles, Category:Energy Performance, hints and tips, IES TaP
In our last article on project management, we called upon the famous words of Mike Tyson to discuss design team management and achieving your desired certification.
This time we'll put our boxing analogies aside and instead focus on the insight and knowledge of the team behind IES TaP, our online project management system. They've come together to create these five tips for successful management of the LEED® certification process.
1) Plan to succeed
It is important that at the very beginning of the project, the certification goal is identified, measured and communicated effectively to the design team. As simple as this sounds, there is a lot of value in having conversations to make sure everyone is on the same page about the goal and how to get there (realistically).
In the planning stages, it is important to target credits and measure the likelihood of achieving the points within those credits. And yes, IES has a tool for that. IES TaP allows the user to simulate/test multiple scenarios and helps inform the right approach to take on the project to achieve the desired certification goal.
2) Closely monitor progress
It is essential to keep close track of your LEED projects at all times, watching for any issues that may cause a setback to your project achieving its certification goal. Unplanned hiccups hold projects back. Having an understanding of how these mid-project adjustments affect the projects as a whole can mean the difference between earning LEED Gold and Platinum status.
The visual dashboard incorporated in IES TaP allows you to see all of your current projects in one place and monitor their progress toward certification in real time. At the individual project level, you can also view the credit and documentation progress per section and monitor the progress of individual team member responsibilities.
3) Communication is key
The project team must communicate and collaborate well as they work toward achieving the project certification goal, ideally while being managed by an experienced LEED AP. It is important that the project team is clear on their individual responsibilities and the progress the project is making and have the ability to highlight where there may be input from other team members or the project LEED AP required.
IES TaP provides a breakdown of the individual documentation requirements and allows each requirement to be allocated to a team member. With automatic e-mail reminders for project team responsibilities, everyone on the team is kept aware of what is required of them in order to submit the project for certification on time, giving the project manager one less thing to think about. If someone on the project team is not pulling their weight, there is a helpful project notification that the project manager can send which contains all the pertinent information of the project status and team member responsibilities. Everyone knows who has to provide what and by when.
4) Know your credits
Make sure all team members have the relevant guidance from the USGBC on hand, filtered so that the relevant information is available for the credit being worked on.
IES TaP gives you access to the USGBC credit library at credit level, access to LEED Online forms and real-time synchronization with LEED Online. LEED APs can also supply specific guidance on the credit to assist team members through the public commenting system or create additional custom requirements and assign responsibilities as needed.
5) Work smarter, not harder
Make sure the engagement with LEED requirements is no more onerous for the project team than it needs to be. The benefit of using a tool like IES TaP is the ability to cut down the project management workload, helping the design team work in as smart a way as possible.
To find out more about IES TaP for LEED, check out our new IES TaP for LEED video, sign up for one of our free webinars and try the software firsthand using our 30-day trial.
This article was originally published on the USGBC website.


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I have a 2004 Peterbilt 379EH / 2004 Great Dane 53 ft reefer and need a driver for it as soon as I can get one. I have a driver in there that will stay with me up to 6/4/10. I prefer a team first but will consider good reliable experienced single drivers that want some miles. I also prefer someone that wants to get in alot of miles as my current driver just doesn't seem to want more than 8k miles or so. I have been keeping the truck going coast to coast lately, mostly from OR to somewhere on east coast then back and forth. The miles driven will only be limited by the driver as I am having no trouble getting loads. Please have a clean driving record and some reefer experience. Pay will depend on experience and will be at a per mile rate. Company is located in Woodward, OK but something might be able to be worked out if you live elsewhere. If interested or if you have any questions, email Eric Bucher at email@example.com.
Find Trucking Jobs
OTR Reefer position open
Discussion in 'Trucking Jobs' started by ebucher96, May 12, 2010.
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simplyred1962 Thanks this.
Trucking Jobs in 30 seconds
Every month 400 people find a job with the help of TruckersReport.
your current driver doesnt want more than 8000 miles a week? what the hell? or do you mean a month?
I'm assuming a month. A week isn't possible unless one would NEVER sleep.
To drive 8000 a week would require 123 hrs of driving at a 65 mph average.
This does not include time spent load/unloading, eating, showering, fueling etc.
Yes, I meant 8000 a month.
like that one that said that you werent allowed to go through scales!!
StormDancer Bobtail Member
- 17
- May 21, 2010
LOL !!! It made me do a double take too ! I used to run reefer ( chickens, God Help me !) back when running was, shall we say, all done in the hammer lane, and even then 8000 wasn''t possible without a landing strip !! Thanx for the chuckle !
Hmmmm posting from your truck ??? Line 1 or 2 ???? Hmmmmmm.
I seem to recall an article just this month where a driver was crucified after he was involved in an accident, and the attorney was able to prove the driver falsified his logs, by using his phone records to prove he wasn't sleeping.
He was stationary....just not sleeping as his log reflected. Which we both know that is NOT what line 3 means. But juries are easily fooled it seems.
I hate %$#% lawyers.
I can't hate lawyers. I had one who helped me keep my criminal record clean once.
Trucking Jobs in 30 seconds
Every month 400 people find a job with the help of TruckersReport.
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The 53-year-old television cook is listed as the petitioner for a decree nisi at the High Court in London.
The couple separated last month after 70-year-old art collector Mr Saatchi was photographed with his hand around his wife's throat.
Miss Lawson's petition appears 12th on a list of 20 undefended cases to be heard by District Judge Anne Aitken in Court 9 at the Principal Registry of the High Court in High Holborn tomorrow.
The couple are not required to attend the hearing, and Miss Lawson is expected to seek the divorce on the grounds of her husband's unreasonable behaviour.
It is understood Miss Lawson, rather than Mr Saatchi, who paid the £150 cost to file for divorce and who will be named as the applicant in the case.
They said earlier this month that they wanted a "swift and amicable resolution" and would not seek any money from each other.
Miss Lawson has instructed her cousin, Baroness Shackleton, the leading divorce solicitor who represented Sir Paul McCartney when he separated from Heather Mills, but her husband is not using any lawyers.
The couple married in a ceremony at their home on September 3, 2003, and were approaching their 10th anniversary when the pictures of them arguing outside Scott's restaurant in Mayfair were printed in a Sunday newspaper on June 16.
Miss Lawson moved out of their £14 million home in Chelsea, west London, on the same day and was seen without her wedding ring.
The photographs provoked criticism from campaigners against domestic violence.
Mr Saatchi initially described the incident as a "playful tiff", claiming that he had held Miss Lawson's neck repeatedly to "emphasise my point" while the couple discussed their children.
However, he later went voluntarily to Charing Cross police station and accepted a caution for assault, claiming that he did not want to have the matter "hanging over all of us for months".
Miss Lawson kept quiet about the incident, and only learned that Mr Saatchi was divorcing her when he issued a statement to the press. The art collector said he had taken the "heartbreaking" decision to end their marriage partly because she had failed to back him publicly over the dispute.
He told a newspaper: "I feel that I have clearly been a disappointment to Nigella during the last year or so, and I am disappointed that she was advised to make no public comment to explain that I abhor violence of any kind against women, and have never abused her physically in any way."
In a later statement, Mr Saatchi also revealed that it was he who had suggested his wife move out of their marital home following the row.
He claimed her PR manager had demanded he make a public apology and admit he was "ashamed" over his behaviour.
He said when he refused they had a huge row and he told her to "pack her bags and go".
Mr Saatchi is thought to be worth around £130 million thanks to a successful career in advertising and as an art collector, while Miss Lawson is believed to be worth at least £20 million, owing to her television and cookery career.
It is not thought the pair signed a pre-nuptial agreement before their low key marriage in 2003, but the pronouncement of a decree nisi signals both parties have negotiated a financial settlement.
The couple will have to wait for at least six weeks after the decree nisi is pronounced before their divorce can be legally finalised with a decree absolute.
It is therefore likely that the divorce will be rubber-stamped some time in September.


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Manufacturer's Description
With a light and agile feel, the ARV 106 is equally comfortable shredding stashes in the trees or boosting kickers. Maneuverable and playful, this Skier's Choice award winner is a contemporary build of one of Armada's first skis, the ARV, and drips with 14 years of Armada's team input – for a new generation of riders who just want to make skiing damn fun.
Brand Description
Armada's community of athletes, engineers and artists have created the best-performing and most visually stunning ski collection of the season. New for 16/17, Armada adds a hard-charging Invictus 99Ti to its award-winning all-mountain Invictus Series, while creating their new easy-riding ARV family, devoted to exploring the mountain from tree stashes to backcountry booters. Armada also introduces a new hard-charging, all-mountain line of women's skis, the Victa Series, to answer demand for a women's ski with no compromises under any condition. Athlete-driven and design-obsessed, Armada remains devoted to pushing skiing's boundaries, so its athletes and supporters can push their own.


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Thanks to this site, all those who are searching for sofa tables with useful functions, will feel at home. You can check out these photos for as long as you want to, after which you will definitely have a good idea about what you can have for yourself. Are you ready?
Functional sleeper sofa crafted from premium quality wood. This elegant and practical piece of
A beautiful kitchen island with a wooden top that will make for a wonderful addition to your
Set of four practical TV trays crafted from durable and lightweight wood in resilient finish. Each
This console table adds a tinge of vintage royalty to your living room decor and will provide a
A beautiful buffet that showcase a crossed wine bottle shelf and two cabinets. It can be topped
I love the combination of the rustic and industrial in this console table. Whether you use it
Turn a dresser into unique storage by replacing a row of drawers with a row of baskets.
@elizabethharbau I say we style your living room shelves with wall-to-wall wine. Just kidding.
Living Room Upholstered Furniture, Rustic Cottage Decor, Farm Furnishings, Handmade Furniture
Napa Sofa Table. Customize items with any of our wide range of finishes, colors, and hand painted
The Design Company - living rooms - gray walls, gray wall color, hardwood floors, marble fireplace,
Handcrafted of reclaimed wood, this rugged and beautiful gathering table is highly functional with
A pretty Queen Anne table makeover with Country Chic Paint's Icicle clay paint. I want to try
After the transformation of Ribeiro da Cunha Palace in the Príncipe Real district into a shopping
Giannetti Home: Chic basement wine cellar with seamless glass doors and exposed brick walls. Wine
White Haven Solid Recycled Pine Timber 3 Drawer Sofa Table with Wine Rack - Sunried Ash / White
5ft. Industrial Reclaimed Wood Console Table/ Wine bar with Pipe legs - no wine rack, w/ thick 2.5"
Easy, chic upgrades and additions that will make your kitchen feel instantly more expensive and
Apartment in Dubrovnik, Croatia. The apartment is cosy, completely refurbished, one bedroom, open
reclaimed herringbone pallet table. just beautiful. Cross this idea with the original basement
Love 4 chairs around a cocktail table or ottoman. Perfect for gabbing with the girls over a glass
King's Brand R1021 Wood Console Sideboard Table with Drawers and Storage, Cherry Finish
Mahogany Side Folding Table Server - Fondly called The Oxford by our customers - The Mahogany Side
This West London flat by the design firm Sigmar mixes clever storage solutions — note the
A large couch with pillows and individual tables with round ottomans in front of the fully stocked
Designers used a typical wooden wine rack as a module, also some single planks to fullfill whole
- Crafters & Weavers Arts and Crafts Solid Oak Console Table with Three Drawers and Cabinets -
THREE-FOLD FOOD STORE & EATERY, a welcoming and well-designed eatery in the Melbourne CBD
kitchen decoration kitchen wall paint color ideas also under cabinet wine bottle rack wood and
Rustic Home Decor: Design Ideas When designing a rustic living room, start with the essentials: a
A nice way to do a Bar with no floor space. Yessss my apartment I'm doing this being on the floor


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Whisperpower: Silence is golden. On board, too
DRACHTEN ~ WhisperPower, creator of independent, mostly made-in-Holland power systems, has just issued its 2016 marine product guide. Its 130 pages drive home the company's message that _ especially onboard of boats _ silence is golden. Key to that is WhisperPower's 'genventer' technology in an 'All-in-One PowerStation.' The quiet, compact system comprises a hybrid diesel generator, inverter, battery and all other vital components. Say bye-bye to loose components!
WhisperPower BV, founded in 2007, today serves a market of 50-odd nations from a Dutch production plant. Key to its operations is the power-hungry marine leisure industry. It accounts for 55% of its turnover. The company provides yards with complete, hassle-free electrical systems. "We are a logistical service provider," says CEO Roel Ter Heide. "We have developed an entire system for the new Hanse 67. Our system lets you plug into wall power anywhere in the world. Like your iPhone charger."
Ter Heide cites growth in boats of 24m and up. For J-Class sailing yachts, his company has built all-in-one systems: generators in combination with electric propulsion that generates power under sail. Enough, in fact, for a night at anchor. Recently, it equipped a 46m yacht by Hoek Design Naval Architects with a Genverter system of more than 100 kW and a 50 kW crankshaft generator.
Recently, WhisperPower linked up with Diesel Center Italia to develop intelligent hybrid technology-based power and propulsion systems for yachts of 30 to 60m. A key feature of what Ter Heide calls "new school" hybrid systems is a diesel-electric modus. It allows high performance, main engines to be turned off and let small, fuel efficient electrical propulsion motors, integrated in drive trains, take over. These electric motors (of 70-130 kW per shaft) come with quiet, speed-adjustable Hy-Gen Genverters with power ratings of up to 300 kW.
The speed _ in ECO mode _ will be 7-9 knots. In this mode, the genverters also run galley equipment, washing machines and hull thrusters. The new system also enables AC to remain on at night without shore power or running generators.
While serving upmarket clients, WhisperPower is not abandoning the little'uns. This year, it launched the 4kW M-GV 4 Piccolo, the most silent and compact generator on the market, weighing only 68 kilos.


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The new electric car company Tesla Motors has experienced economic troubles lately, forcing the company to apply for an aid package of $400 from the Department of Energy.
The electric sports vehicle manufacturer has lately made known that without the aid there will be a delay in the introduction of its Model S sedan.
In interview with the Detroit Free Press, Elon Musk, Tesla CEO, said that an intended $250 million plant in San Jose, California, cannot be opened on schedule apart from the loans.
"We can't move forward with that without a major amount of capital," said Musk. "If we don't get any government funding, then what we need to do is we need to wait until the capital markets recover, which could be a year or two years from now."
The new factory will manufacture the Model S, a four-door sedan version that will cost $57,500 and developed to rival cars such as the Mercedes Benz E-Class diesel and the Lexus GS 450h.
With the loans, Musk said that Tesla would be able to sell up to 20,000 Model S sedans annually as soon as 2011. Tesla is hoping to receive a piece of the $25 billion federal reserved to motivate the design of energy-economical vehicles by American companies.
The Bush administration and lawmakers are presently discussing the best means of distributing the funds in question.


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by William W. Abbott and Robert T. Yamachika
In a previous article, we noted that a disorganized administrative record could be fatal to project approval if the land use decision is challenged in court. As noted in Protect Our Water v. County of Merced (2003) 110 Cal.App.4th 362, a court could set aside a project approval simply because the administrative record was poorly organized. In these circumstances, the developer and the lead agency share a mutual interest in investing in timely review and organizational efforts in the administrative record long before a CEQA challenge is filed. Once the parties recognize that record organization is critical, they then face the question of what should the preparers focus in on? You may not like the answer. Continue Reading Making (and Breaking) the Record


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DARPA's made all types of robots, from "Big Dog" to "Wild Cat," and soft robots to flying robots. Their latest creepy invention is a robotic "cheetah" that can run, bound, and jump obstacles in its path all while running on a quiet electric motor, giving the robot its stealthy cat-like quality.
The key to the robotic cheetah's stealth and agility is how hard its mechanical feet hit the ground, MIT researchers say in their latest video. The researchers working on the project, funded by DARPA, have developed an algorithm that enables them to control how much force the animal's feet exert when they contact the ground, which any sprinter can tell you relates to how fast you go down the track. The higher the force, the faster your speed.
"This is kind of a Ferrari in the robotics world, like, we have to put all the expensive components and make it really that instinctive. That's the only way to get that speed," MIT professor Sangbae Kim told the Associated Press. Kim leads MIT's Biomimetic Robotics Lab, which designed the robot.
"When the robot is running, at every step, we calculate the appropriate amount of the force to the legs so that the robot can balance itself," MIT research scientist Hae-Won Park, who wrote the complex algorithm used to control the cheetah, told AP.
Cheetahs gallop their prey down, but robo-cheetah is not there, yet. Instead, it bounds across fields. When an animal bounds, it lifts its back two feet off the ground right as its front two feet simultaneously make contact. This way, the animal always has two feet on the ground. See how the robotic cheetah bounds in this gif:
Right now, robotic cheetah can reach speeds up to 10 mph with its quiet electric motor, and researchers anticipate that it could top out at 30 mph. That's faster than Usain Bolt's record sprint in 2009, he ran the 100 meter dash in 9.69 seconds, corresponding to a speed of 23 mph.
Check out the full video, uploaded by MIT to YouTube:
Check out more awesome animal robots at DARPA's Maximum Mobility and Manipulation Program (M3) and Nano Air Vehicle (NAV) Program sites.
Harrison Jacobs contributed to this report.


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Hi Dan,
I'm wondering if you could go into step by step details of how to achieve
this. I have the dwl-122 driver and my MS-510 works with KisMac.
there is not much info, since i did not publish it really before. you will need
to add your card to /System/Library/Extensions/Intersil
Prism2.kext/Contents/Info.plist and then load the driver with kextload.


text: Calcineurin inhibition blocks within-, but not between-session fear extinction in mice.Suellen Almeida-Corrêa, Thiago C. Moulin, Clarissa F D Carneiro, Marina M C Gonçalves, Lara S Junqueira, Olavo B AmaralLearning & memory2015Memory extinction involves the formation of a new associative memory that inhibits a previously conditioned association. Nonetheless, it could also depend on weakening of the original memory trace if extinction is assumed to have multiple components. The phosphatase calcineurin (CaN) has been described as being involved in extinction but not in the initial… (More)


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Re: CAP and ramblers
- John.
Doubling built area to accomodate double the population wouldn't necessarily give more elbow-room, but I get your point. "Far too much" is a qualitative judgement on a quantitative figure. Whether there's too much land used for ag in a situation with no planning, may be true, but then we'd have to correct for changes (increases) in commodity prices if this was applied across several countries which trade foodstuffs between each other, whether there are good reasons to leave land nonfarmed for ecological reasons etc. (one acre less farmed in the UK will mean one acre or more farmed elsewhere, and it may have external costs more or less what it was in the UK). I think the equation would cancel out the benefits with higher food-prices which again goes to higher rents on ag-land. But lowering UK farming on it's own wouldn't necessarily make such a big difference, no.
On UK recreational habits, it's probably true that the unequal distribution of land has helped shaped the fact that people are excluded from land. In the same way that the recreational habits in the Nordic countries has been shaped by the common-law institution of "every man's right", which means that private landowners can't deny access to lands except built-up areas, private gardens, growing crops etc. It does mean that landowner's aren't too keen to accomodate or take on costs towards accomodating recreational activities on their land, since it's value to them is close to zero (with the exception of hunting rights), but volunteer efforts and public expenditures/regulation does this reasonably well. All around it works, but largely because the culture is shaped around it.
--- In email@example.com, "John" <burns-john@...> wrote:
> --- In firstname.lastname@example.com, "k_r_johansen" <kjetil.r.johansen@>
> wrote:
> >
> > Well exactly. I didn't say there isn't land for urban expansion. But
> > neither is there any reason to believe farming won't be present any
> more
> > either. The difference with NZ is that a hypothetical doubling of
> built
> > land wouldn't impact as much farmland as in the UK. And turning land
> > close to urban areas into forests, is a political decision, as
> forestry
> > is less productive than farming on the same area basis.
> Even doubling the urban footprint in the UK to accommodate 120 million
> people, still will not impact farming land to a large degree. As I
> previously wrote, currently if real economics was applied to the UK, 27%
> of the land mass would be released. If the population was doubled then
> farming land would be more in demand. But that is all hypothetical.
> Far too much land is given over to agriculture, about 78%, which only
> accounts for about 2.5% of the UK economy. The last time I looked the
> largest in Europe. In the meantime we all live in tiny hyper-expensive
> boxes.
> Forests near urban areas is a good thing for social purposes. Maybe the
> ridiculous Green Belts can be mainly forest.
- The point is, Scott, that the little fields of Britain cannot compete with the mass production of the US.Harry
********************The Alumni GroupThe Henry George Schoolof Los AngelesTujunga CA 90243(818) 352-4141********************
On Sat, Nov 24, 2012 at 9:38 AM, Scott Bergeson <scottb@...> wrote:
Quoting Harry Pollard on Sat, 24 Nov 2012 09:06:15 -0800:
if we import our bulk foods, farm land is given over to animals,
which provide instant food while crops are being started (not
to mention they improve fertility rather than use it up).
Importing meat and animal feed needn't be a huge strategic
concern, if you're willing, when besieged, to slaughter
most of the animals (preserving the meat, of course) and
switch to a primarily vegetarian diet.
As you know, the combine harvesters in the US probably
work all day in a field, then stop until next morning
when they continue harvesting in the same field.
Many of them have lights. Combines are a separate business
from farming. They migrate, following the harvest.


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Industry News
Bingocams Rewards Fastest Fingers in Lucky Ducky Tournament
The Lucky Ducky Tournament has long been a favourite amongst Bingocams players.
June 19, 2012 - PRLog -- (United Kingdom – 19th June 2012) The Lucky Ducky Tournament has long been a favourite amongst Bingocams players. After many Friday evenings of luck, fun and bingo, Bingocams has expanded its Lucky Ducky Tournament to three days a week in order to offer more players the chance of winning the generous jackpot prizes.
With exciting games and promotions, a friendly community and chatty hosts, Bingocams has become a one stop shop for players looking for respite from daily rigours. The Lucky Ducky Tournament is a fine example of the games on offer at Bingocams and rewards players that are most on the ball drawing the game.
The tournament plays every Wednesday, Thursday and Friday for one hour each day. In order to get involved, players are first given a row of balls on their bingo card to watch out for. When the game starts, the balls come in thick and fast and players must keep an eye out for the balls in their row.
When all balls on a given row are called, players must shout 'Lucky Ducky' in order to win the points. There are three players to every row though so it is important that players act fast for the chance to win.
The first player to match a row of balls will be given three points, the second to complete a row will walk away with two points whilst the third will be awarded one point. At the end of the hour, the top three players with the most points will walk away with the bingo bonuses.
The prizes and bonuses depend on the night, to find out more about the Lucky Ducky Tournament and the many more exciting games on offer, simply visit the site.
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text:
Super Rugby round 12
Young Blues learn important lesson
May 3, 2013
Blues centre Jackson Willison is tackled by the Stormers' Duane Vermeulen © Getty Images
An important step in the advance of the Blues occurred at North Harbour Stadium on Friday night, according to captain and lock Ali Williams.
While the natural bent of the young players in the Blues side was to want to make line breaks and fling the ball about in an open game, the big thing against the Stormers was bringing the ball back in and learning to win ugly.
"Against African teams you have got to learn to win ugly," he said. "They play a different style of rugby and they frustrate you, and with a young team that is one of the risks, that they can get frustrated. We're building, little combinations are building and it was good to see Pow [Piri Weepu] play 80 minutes and what he brought there towards the end was 'keep working, keep working, keep driving it's not about being flashy, it's just about doing our job' and we're all helping each other," he said.
Coach Sir John Kirwan was delighted with the tactical choices made by the Blues in the wake of the one-point loss to the Queensland Reds, while those choices were supplemented by gutsy defence in clutch situations.
"It was a tough performance, courageous, we didn't make any changes and just told them to stay out there and win the football game," he said.
The lack of changes was not a lesson learned from the late substitutions made last week, Kirwan said. The Reds game had been "frantic and physical" while Friday night's game by contrast was "stop-start and frustrating" and the coaches felt changes could be more of a disruption on the night.
The Stormers were not the type of team the Blues could be expansive against. They closed the gate defensively and it had been important to hold onto the ball and not make mistakes and that was what happened.
Captain Ali Williams said he didn't have to say too much to the side in the last few moments and felt the will and desire to play for each other was sufficient reminder to the players in the tight situations and Francis Saili had demonstrated that after his missed tackle on Jean de Villiers, which led to the second try.
He was more concerned that he had let his team-mates down than anything else, Williams said. And he said there was a special feeling among the players on the field.
Kirwan said the team also benefited from working very hard with the referees to ensure their technique for stopping the opposition's rolling maul was correct and that had seen them through on this occasion. And on one occasion, when Williams had been able to get through the middle of the maul, it had taken some confidence away from the Stormers in that position.
The Blues hold on to defeat the Stormers (Australia only)%]
While the substituting of hooker Keven Mealamu, who had a tightening in his calf muscles, was based on precaution, Kirwan said he was delighted with the effort put in by Quentin MacDonald.
"If we're going to be around later in the season we just need to learn to play against the opposition and we planned really hard for this week and the boys executed the game plan," he said.
Williams said the loose forwards were indicative of the changes occurring in the approach of the side. The trio of Luke Braid, Steven Luatua and Pete Saili were realising the value of working as a unit and not playing well individually.
© Sportal
Communication error please reload the page.


text:
Joe Ceci - Treasury
Last quote by Joe Ceci
While it's too soon to say Alberta's economy turned a corner, there are some hopeful signs that it's stabilizing.feedback
Nov 28 2016
Joe Ceci has been quoted 1 time in 1 different article. On this page, you will find all of Joe Ceci's quotes organized by date and topic. Alongside each quote is a link back to the article where the quote was reported, so you can go back to the source for more context if you need it. Topics that Joe Ceci speaks about are Alberta and economy, for example. Most recently, Joe Ceci was quoted in the article Alberta trims deficit forecast, sees economy stabilizing saying, "While it's too soon to say Alberta's economy turned a corner, there are some hopeful signs that it's stabilizing.".
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text:
Series: Abby Sinclair #2
Published by Pocket Books Genres: Urban Fantasy
Format: eARC
Just when her new life as a TouchStone – a mortal bound to help OtherFolk cross between Faery and human worlds – seems to be settling down, Abby Sinclair is left in charge when the Protectorate, Moira, leaves for the Faery Court. And when the Protectorate's away…let's just say things spiral out of control when a spell on Abby backfires and the Faery Queen declares the Doors between their worlds officially closed.
The results are disastrous for both sides: OtherFolk trapped in the mortal world are beginning to fade, while Faerie is on the brink of war with the daemons of Hell. Along with her brooding elven prince Talivar and sexy incubus Brystion, Abby ventures to the CrossRoads in an attempt to override the Queen's magic. But nothing in this beautiful, dangerous realm will compare to the discoveries she's making about her past, her destiny, and what she will sacrifice for those she loves.
If you haven't read the first book, Stop! There are events discussed here from that story that may be spoilers for you.
The story picks up six months from the end of the first book. Abby is coping with (or trying to) her breakup with Brystion. Moira leaves for the Faery Court and soon after, all hell breaks loose and Abby's in charge. Talivar is still staying with Abby as her personal bodyguard, along with Phineas the unicorn and Benjamin, Moira's baby who she left in Abby's care.
Unlike the first book, this story takes off seemingly from the first page. Abby still has missteps but she's still got very good instincts and has gained the respect of those OtherFolk in Portsmyth. When an Elven woman shows up claiming to be the new Protectorate, Abby kicks into high gear to determine the authenticity of the claim and figure out what's going on. With Talivar and Phineas at her side, she stumbles into one discovery after another, including astonishing revelations about her own past. Her relationship with Talivar develops into an intimate one and becomes more complicated when Brystion re-enters the picture. Together they navigate the complicated Faery world in an attempt to have the Queen reopen the CrossRoads and stave off a war with the daemons from Hell.
The story is fast paced and all action. Even though the love triangle (hate them) is a constant, it doesn't overwhelm and they have to work in tandem. I haven't decided yet whether I'm team Brystion or team Talivar (leaning towards him) as they both are extremely appealing in different ways.
Abby continues to use good judgment as she faces the unknown and grapples with understanding the protocols and politics of a foreign world. There are so many twists and shifts here in this fantastical world that you can't stop reading for fear you won't keep up. I had a tough time finding stopping points that didn't keep me from rushing back when life showed up.The ending was so startling, exciting and surprising I didn't have a choice but to jump right into the next book. This was spectacular!
I also love to talk about books. There's nothing more exciting than to finish a great story and cover it A to Z with other people, exploring different perspectives and points of view. So, if you see something on my shelf you'd like to talk about, send me a message and we'll talk!
Friend me at Goodreads.
Latest posts by Jonetta (see all)
- Audio Review: Everything, Everything by Nicola Yoon - November 20, 2017
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text:
Jeffrey Straker
Presented by Kelvington Heritage and Cultural Society
Advance Tickets $20: Available @ Kelvington Bakery and The Health Bin (Kelvington)
About the Artist:
Singer-songwriter-pianist Jeffery Straker performs over 100 shows per year across Canada. He recently recorded for CBC radio's 'Canada Live', and had a music video rise to the top 10 (#6) on Canada's Much More Music. His album 'Step Right Up' was the #5 selling album in his home-land of Saskatchewan in August 2010, ahead of both Justin Bieber and Lady Gaga. He's sure neither of them cared. But he is sure that he, in fact, did. He launched a new album in 2011, 'under the soles of my shoes', and toured Canada in support of it with shows ranging from intimate house concerts to a sold-out orchestral debut with the full Regina Symphony Orchestra (Oct 2011). His songs have played on both CBC and commercial radio.


text:
|23 Apr 2014
windows 7 Home Premium
IE11 - to install or not
A few months ago I wrote about problems with my IE11 and was told to revert to IE10 because IE11 was not 100% stable yet. So I have been using IE10 since then. There is one particular site (CBC News - Latest Canada, World, Entertainment and Business News) that insists on wanting to install Adobe Flashruntime every time I visit it with IE10 and I was wondering whether the need for IE11 had anything to do with it. I get no such message when I visit the same site with Chrome or Firefox.
I was wondering whether it is relatively safe to reinstall IE11 now; has it been fixed?
|My System Specs
|23 Apr 2014
Win-7-Pro64bit 7-H-Prem-64bit
Probably just your flash player settings or global setting,
You can make sure your at least using the current version of flash,
But ie11 is working quite a bit better,
But as always delete any cache flash has built up,
This is a privacy minded tutorial but will show you where to look for the settings in flash,
How to configure your Flash Player settings for maximum privacy and security
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200 South Cahuilla Rd., Palm Springs, CA 92262
- $2,250,000
- 1+ Years on site
- Est: $8,336/month
Estimate Your Monthly Payment
Data provided by Informa Research Services. Payments do not include amounts for taxes and insurance premiums. The actual payment obligation will be greater if taxes and insurance are included. Click here for more information on rates and product details.
- Mortgage Center
- Beds: 7
- Baths: 7 Full
- Multi-Family Home
- 3,400 sq ft
WOW! Rare opportunity to own a charming and intimate family compound, corporate retreat, or boutique hotel in the picturesque Historic Tennis Club Neighborhood. This 7 bedroom,7 bath desert jewel is in a prime location less than a two minute stroll to famed Palm Canyon Drive, the center of the Palm Springs village where you'll enjoy fine shopping, restaurants, theaters, museums, gaming and galleries. Private and completely enclosed, this paradise features an updated 1 bedroom,1 bath main house with fireplace, office, and a delightful outdoor dining pergola with outdoor fireplace plus 6 additional tastefully furnished poolside suites, most with kitchenettes. The lushly landscaped courtyard has an inviting saltwater pool and cascading fountain with spectacular close-up mountain views. Turnkey furnished. The property shows true pride of ownership! Currently used as a family compound, but could easily be re-opened as a boutique hotel or vacation rental. Buyer to verify all information. Click here to learn more about this listing.
- Multi-Family Home
- Beds: 7
- Baths: 7 Full
Listing Details
- Lot Size
- Approximately 10018 Square Feet
- Parking
- Parking Space (6)
- Roof
- Composition Roof
- Features
- Stucco Exterior
- Cooling
- Ceiling Fan, Central Cooling, Central Heat Pump, Evaporative
- Heating
- Forced Air, Heat Pump
Public Facts: As provided by County Assessor and Recorder offices. May not reflect recent additions or improvements. If you see any errors, the best way to get the records updated is to contact your local county records office. If any of the information in this section conflicts with property information provided by a listing agent or broker, agent-provided information should be deemed more reliable.
Local Info
| Median Household Income
| Median Years In Residence
| Median Homeowner Age
| Households with Children
| Percent of Homes Rented
Nearby Elementary Schools
- Creative Beginnings Montessori Center
- 332 W Alejo Rd
- Cahuilla Elementary School
- 833 E Mesquite Ave
- Katherine Finchy Elementary School
- 777 E Tachevah Dr
Nearby Middle Schools
- Ramon Alternative Center
- 2248 E Ramon Rd
- Raymond Cree Middle School
- 1011 E Vista Chino
- St Theresa Elementary School
- 455 S Compadre Rd
Nearby High Schools
- Palm Springs High School
- 2401 E Baristo Rd
- Ramon Alternative Center
- 2248 E Ramon Rd
- Mt. San Jacinto High School
- 30800 Landau Blvd
These are the closest schools to your requested location. Proximity does not guarantee enrollment eligibility. Please consult your real estate agent or school district to confirm the schools you are zoned to attend.
Property Contact Info
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"The bellini stacking chairs are handsome, handy and happily comfortable. They arrived in record time for the holidays. They are perfect additional formal dining seating especially for the "littles" who have a tendency to miss their mouths and leave much of their meal on the chair seat."
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Not only will there be video interviews of Leader Under 30, there will be profiles of what leaders under 30 are doing throughout the United States.
Check out one of my friends in KC, Scott Clayton.
Scott is a graduate of Lindenwood University, with a degree in Christian Ministries. He's originally from the St. Louis area, where he was a part of two different church plants. Scott is the creative arts pastor at Life Connection Church in Kansas City.
One of the biggest ways I have seen Scott lead over the last year is through his twitter stream. He is making a difference in his community in KC, but he is also lifting up the needs of his friends in social media by offering up prayers, asking others if they need prayer, and helping people find jobs.
Question from Scott about Leadership:
Whats the best way to multiply and retain volunteers is?
Check out Scott on twitter or leave him a comment below.


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Duration: 3min 00sec Views: 13 067 Submitted: 5 years ago Submitted by:
Description: This steamy POV porno shows a smoking hot pornstar Lisa Ann satisfying two well hung dudes. She is down on her knees in front of two men who have their co ks whipped out. She strokes and wanks one dick whilst munching on the other one.
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Lybrate.com has a number of highly qualified Physiotherapists in India. You will find Physiotherapists with more than 44 years of experience on Lybrate.com. Find the best Physiotherapists online in Guwahati. View the profile of medical specialists and their reviews from other patients to make an informed decision.
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Patient Review Highlights
It was getting very difficult for me to cope us with my pain treatment. He is not just friendly, but also is very motivating. Even after my treatmentwith my old doctor, I never felt so much relief, but Shamik Bhattacharjee has treated my completely. Our family physician personally recommended this Shamik Bhattacharjee. Hygiene is very important, and I must VARDAAN Doctor's Plus Physiotherapy Care was extremely clean. The lab in the VARDAAN Doctor's Plus Physiotherapy Care was very clean and well managed. Thanks to him I am much better now. Shamik Bhattacharjee has so much knowledge that for everything my family takes his reference.
One of my colleague referred Dr Shamik Bhattacharjee. He has so much knowledge that for everything my family takes herreference. I thought it was something very normal, but then I realised the coughing is something else. The VARDAAN Doctor's Plus Physiotherapy Care is designed in such a manner that all requirements of patients are taken care of. The complete process of coughing treatment was so painless and quick, and i am so relieved that I chose to consult him. It's been more than a year that I was experiencing
I was panicked, because I never thought I will suffer from slip disc like this. The entire VARDAAN Doctor's Plus Physiotherapy Care is very nicely designed. I am so much benefitted with his disk slip, that i am perfectly fine now. I am almost my normal self post the treatment and for that Dr. Shamik Bhattacharjee is the reason. I was admitted to the VARDAAN Doctor's Plus Physiotherapy Care in case of emergency, but not once did any of the nurses panicked.
Never thought I will suffer from muscle pain like this. Dr Shamik guidance has helped me immensely and has helped gain confidence. They took very nice care of me, i never felt that I am in VARDAAN Care. During the treatment, he supported me a lot. He is so pleasant to talk to and always ready to answer your doubts. From quite some time i was suffering from pain, but his physiotherapy has given me great results.
Dr Shamik's treatment for joint pain has helped me immensely and has helped gain confidence. Our family physician personally recommended him. Over the period of time I noticed a number of changes in myself. The nurses at the VARDAAN Doctor's Plus Physiotherapy Care were really helpful. Shamik Bhattacharjee has so much knowledge that for everything my family takes his reference.
Even though it's been more than a year, still if I sometimes feel any issue and call him, and Dr Shamik Bhattacharjee still takes my call in case of any emergency. The nurses at the VARDAAN Care were really helpful. Dr Shamik Bhattacharjee is really like god send person. Many people gave very positive feedback for this doctor.
I was suffering from back pain for which I was searching for home care physiotherapist. I consulted Dr Shmaik who is a well known physiotherapist. I am really grateful as her physiotherapy has give me a ray of hope. He is not just friendly, but also is very motivating. I am completely fine now after the treatment given by him.
I was suffering from swelling. The swelling treatmentgiven by Dr Shamik has helped me greatly and now I am perfectly fine. I was amazed that other doctors before him were not able to even diagnose my problem, but he did it immediately and started the swelling treatment for it. I am very much benefitted with his treatment .
I am amazed that Dr Shamik is such a sweet doctor, even though he is so busy all the time. My case was extremely serious as I ws suffering from extreme leg pain, but he really handled it very nicely. T The facilities available in the VARDAAN Care are very nice.
Do these simple stretches regularly, atleast twice a day. While doing any stretch, as soon as you feel the stretch, hold for count of 5-10, and then return to starting position, repeat 10 times.
Stretching is very important for your well-being. Not only does it help you become more agile and flexible, it helps you become better at sports and also makes sure that you have fewer injuries when you are playing sports. Here are some exercises, which are guaranteed to make sure that your flexibility will improve:
1. The runner's stretch
In this stretch, put your right foot forward and then try to touch the floor with your fingertips. If your fingers do not reach the floor, place them as far down as possible. You have to then inhale, and go back to your starting position.
2. The standing side stretch
This stretch starts when you are standing straight upwards with your arms raised above your head and your fingers interlocked. When you breathe out you have to slowly bend your upper body to the right then return to the starting position. After you have reached the starting position, you inhale again and after you have inhaled, you have to stretch your upper body to the left.
3. The forward hang
In this stretch, your starting position is when you stand with your legs apart and then you lock your fingers together and place them behind your back. Once this is done, you breathe in. After breathing in, you have to exhale by bending forward and keeping your hands interlocked above your head. You have to hold this position for 5 seconds.
4. The low lunge arch
This stretch involves bringing your right leg as forward as possible and then lowering your left knee onto the floor. You then have to lock your hands together with your palms facing the floor and your hands in front of your body. You then have to inhale for the stretch. The stretch involves lifting your arms as far up as possible and then stretching as far back as possible keeping your legs in the position they were already in. Once you have finished this exercise, you have to do the exact same thing with the left leg in front. If you wish to discuss any specific problem, you can consult a physiotherapist.
Any form of regular exercise is a must for a healthy lifestyle. While some people prefer to work out in a gym, others like the calmness of their own house where they can practice yoga or a walk in the park. Each style of exercise has its own pros and cons. Let's take a look at working out in the gym vs yoga and regular walks.
Benefits of yoga and walking over going to gym:
Good for both - the mind and the body
Yoga is a lifestyle and not merely an exercise routine. Thus, it not only builds and tones muscles but also strengthens your lung capacity, digestive system etc. It is also said to increase the ability of the mind to focus and attentiveness.
You could walk on a treadmill in the gym but taking a walk outdoors does more good to your body. Being with nature when you walk outdoors is known to be an effective stress buster and helps you calm your senses. Walking can also help improve your moods and is a form of treatment for depression as well.
Does not need any special equipment
With yoga, there is no need for weights or special shoes. All you need is a flat, firm surface which could be the carpet in your bedroom or your lawn outdoors. The only equipment you need for a walk is a pair of sturdy, comfortable walking shoes. This makes yoga and walking budget friendly as well compared to gym membership costs.
Can be done anywhere
Since yoga does not need any special equipment, it can be practiced anywhere and at any time. Taking a break from sitting at your desk - try doing pranayam. Keep a pair of walking shoes handy and at lunch break take a quick walk around the block - there's nothing to stop you.
Less chances of injuring yourself
Once again, since yoga does not need specialized weights or equipment, there are less chances of injuring yourself. Yoga also does not focus on speed, allowing you to move comfortably - in a way that your body always feels good.
Walking again is an exercise that allows you to work at your own pace and does not make you compete with others. As long as you see where you are going and avoid walking on tarred surfaces, the chances of injuring yourself while walking are also very low.
Long term weight loss
A reason most gym enthusiasts prefer a strenuous workout to yoga and walking is faster weight loss. These techniques do help lose weight but the process is slow. However, since this weight has been lost gradually, it is more likely to stay off. If you wish to discuss about any specific problem, you can consult a Physiotherapist.
Heel pain is a common problem in the body where the affected person experiences pain radiating from the heel bone. Heel pain usually progresses slowly over time, it is recommended to consult a medical professional, if heel pain turns severe. The pain tends to most severe after one has been inactive for some time such as after waking up in the morning.
Heel pain is usually caused when tissues present in the bottom of the heel (Plantar fascia) is damaged. These tissues connect the heel bone with the bones of the feet and help in absorbing shocks. Tears are formed in these tissues when they are damaged or when they get thicker. These tissues are at an increased risk of wear and tear for those who are over 45 years old. The risks also tend to increase if the person is obese or whose occupation requires standing for lengthy periods of time.
Among other causes of heel pain are heel bone fractures, fat pad atrophy (a condition where a layer of fat present under the heel bone is reduced) and bursitis (inflammation of the fluid-filled sacs present around the joints). Peripheral neuropathy is a condition where damage occurs in the peripheral nerves (that transmits signals between the central nervous system and the rest of the body), this can cause pain in the heel.
The symptoms of heel pain include:
- Experiencing pain while jogging or walking
- A feeling of pins pricking the heels after waking up in the morning
- Inability to bend the heel
- Painful swelling
- Pain in the heel accompanied by fever
Prevention and treatment
Heel pain can be prevented by taking certain preventive measures such as restricting usage of high heeled shoes without proper support and stretching the heel regularly. Medications such as painkillers are used to treat symptoms of heel pain. If you wish to discuss any specific problem, you can consult a physiotherapist.
Foot pain is often characterized by a feeling of pain in the feet. The symptoms of foot pain can be felt in the heel, instep, arches, toes and sole of the feet. Usually foot pain can be treated at home.
Foot pain can be caused by the following factors:
- It can occur from an injury
- Obesity often leads to too much weight pressure on the feet, thus causing pain
- Aging weakens the bones and muscles causing pain
- Too much physical activity within a short period of time
- Deformities in the foot
- Broken bones
- Arthritis and gout
- Stress fracture
- Nervous system damage
- Sprains
Various exercises that are used for treating pain in feet are:
- Plantar fascia stretch: The exercise requires you to sit down in a comfortable chair, and then roll the arch of your foot on a round object. Repeat this exercise for some time in all directions.
- Sitting plantar fascia stretch: You need to sit in a chair and then cross one of your feet over your knee. Take hold of your toes and pull them towards you till they are comfortably stretched.
- Towel pickup: Place a towel on the floor and place your feet on it. Scrunch your toes to pick the towel up and release.
- Wall push: You face a wall and lean by placing your palms on the wall. Then, keeping the back leg straight and bend the front knee towards the wall till you feel a comfortable pull on your calves.
- Achilles tendon stretch: Loop a towel on the ball of your feet and pull your toes. As you pull the towel, remember to keep your knees straight. Hold this position for at least 25 seconds and then release it. Do the same for the other foot and repeat 4 times.
All of the above exercises need to be performed regularly to get the full benefit of these stretches. You may also use comfortable footwear to prevent the pain from coming back. If you wish to discuss about any specific problem, you can consult a physiotherapist.
I have low back pain from last 1 year MRI report L4-L5, L5-S1 bulg disc I hv sitting job in computer, othe D3=OK, VITAMIN B12 =OK, URIC ACID=OK, SUGAR=OK, HLA B12 =OK, BP = OK but low back pain always never in sitting never in walking, morning time goods no pain evening time goods, not taken any medicine last 3 month doing acupressure.
Sir/Ma'am I am suffering from sciatic pain for more then a year now, tried many medications but no action.
What is osteoarthritis of knee?
Osteoarthritis of the knee (knee oa) is a progressive disease causing inflammation and degeneration of the knee joint that worsens over time. It affects the entire joint, including bone, cartilage, ligament, and muscle. Its progression is influenced by age, body mass index (bmi), bone structure, genetics, strength, and activity level. Knee oa also may develop as a secondary condition following a traumatic knee injury. Depending on the stage of the disease and whether there are associated injuries or conditions, knee oa can be managed with physical therapy. More severe or advanced cases may require surgery.
Symptoms of knee oa may include:
- Worsening pain during or following activity, particularly with walking, climbing, or descending stairs, or moving from a sitting to standing position
- Pain or stiffness after sitting with the knee bent or straight for a prolonged period of time
- A feeling of popping, cracking, or grinding when moving the knee
- Swelling following activity
- Tenderness to touch along the knee joint
Physiotherapy for oa knee:
Here are 5 exercises to help you take control of your knee oa. These exercises are recommendations. Before doing them, get your physio's approval. Never push through pain with these exercises you may be doing your joints more harm than good. Soreness is normal when starting an exercise program, but if it doesn't go away, call your doctor.
1. Knee oa exercise #1: standing quadriceps stretch
- Stretching your quadriceps can ease tension in the knee joints.
- Stand with feet hip-distance apart.
- Bend your right knee and hold the top of your right foot with your right hand.
- Bring your right heel as close as possible to your glutes. You can use a wall for balance.
- Hold for 30 seconds, and repeat on the left leg.
- Do 3 times once a day.
Knee oa exercise #2: standing calf stretch
- This gentle calf stretch increases flexibility in your leg muscles and knee joints.
- Bring your right foot a few feet in front of your left foot. Bend your right leg, making sure your knee doesn't go past your toes.
- Keeping your left leg straight, press your left heel toward the ground to stretch the calf of your back leg.
- Hold for 30 seconds. Repeat on opposite leg.
- Do 3 times daily.
Knee oa exercise #3:
- Seated leg raise
- The seated leg raise exercise helps strengthen muscles around your knees.
- Sit on a chair with both legs bent at 90.
- Slowly raise your right leg so that it's parallel to the floor, keeping your left foot on the ground.
- Hold for 30 seconds, then slowly bring the right foot back to the floor, and repeat on left leg.
- Do 10 times twice a day.
Knee oa exercise #4:
- Step-ups strengthen your legs, making it easier for you to do everyday things like climb stairs. You'll need an exercise step, or use a bottom stair in your house.
- Stand in front of the stair with feet hip-width apart.
- Step onto the stair with your right foot, then with your left foot.
- Step down in reverse: your left foot reaches the ground first, then the right foot.
- Go at your own pace for about 30 seconds at a time. For balance, use a railing.
- Do 10 times twice a day.
Knee oa exercise #5:
- Static quadriceps contraction
- With your knee relatively straight, slowly tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a small rolled up towel.
- Put your fingers on your quadriceps to feel the muscle tighten during the contraction.
- Hold for 5 seconds and repeat 10 times as firmly as possible without increasing your symptoms.
What if I need surgery?
In some cases of knee oa, the meniscus (shock absorber of the knee) may be involved. In the past, surgery to repair or remove parts or all of this cartilage was common. Current research, however, has shown in a group of patients who were deemed surgical candidates, 60-70% of those who participated in a physical therapy program, instead of surgery, did not go on to have surgery. Further, after 1 year those outcomes were unchanged. This study suggests that physical therapy may be an effective alternative for those patients who would like to avoid surgery.
Coccydynia - Tailbone Pain:
The back bone or spine is made of a series of bones extending all the way from the neck (cervical) to the tail (coccyx). These joints, like others, are prone to inflammation, sprain and strain, some more than the others. The coccyx in particular is highly prone to inflammation and can lead to localized pain, which is very typical, with the pain in the tailbone. This is known as coccydynia.
What is coccydynia?
- Literally, coccydynia translates to tailbone pain.
- It is characterized by a sharp, localized pain between the buttocks in the tail bone.
- It is often caused by injury to the pelvic area or the tail bone.
- Sitting and/or leaning against the buttocks make it worse.
- Pregnancy, when the additional hormones relax on the pelvic floor, also leads to increased pain of the tailbone.
The pain can be easily confused with other conditions like sciatica, fractured tailbone, tailbone infections like shingles, etc. However, for a trained medical person, the symptoms of tenderness and pain are quite diagnostic. Pilonidal sinus, fistula, pudendal neuralgia is also same as coccydynia and show same symptoms.
- If there is a rash or inflammation, it needs to be evaluated further for additional problems.
- Where possible, rest completely for a short period of time till the acute phase of pain subsides.
- In case of injury, ensure there is no repeat injury to the same area.
- Pain medications are used to relieve pain, where it is severe and intolerable.
- In severe cases, cortisone injection may be given in the doctor s office. In addition to pain relief, it may even take care of the underlying problem per se.
- Avoid sitting for prolonged periods where possible.
- After the acute phase is over, when sitting for prolonged periods, sufficient padding is advised. This could be in the form of pillows or padded seats.
- Sleeping on the sides is difficult, so sleep straight. If required, take a pillow in the middle.
- Physiotherapy is also helpful in some people who have repeat attacks. This helps in pain management and controlling acute phases. There are specific tailbone stretches, which should be done under supervision.
- Walking is one of the many effective ways to keep the tailbone unlocked, which helps in getting rid of the pain and avoiding spasms of the muscles around the tailbone.
- Best internal manipulation and pain management can be done with coccyx exercise.
- The time taken for healing of the tailbone depends on whether it is a simple bruise or a severe one. The former would heal completely in about four weeks, while the latter will take about 12 weeks.
How stretching routines will help boost your flexibility?
Stretching is very important for your well-being. Not only does it help you become more agile and flexible, it helps you become better at sports and also makes sure that you have fewer injuries when you are playing sports. Here are some exercises, which are guaranteed to make sure that your flexibility will improve:
1. The runner's stretch:
In this stretch, put your right foot forward and then try to touch the floor with your fingertips. If your fingers do not reach the floor, place them as far down as possible. You have to then inhale, and go back to your starting position.
2. The standing side stretch:
This stretch starts when you are standing straight upwards with your arms raised above your head and your fingers interlocked. When you breathe out you have to slowly bend your upper body to the right then return to the starting position. After you have reached the starting position, you inhale again and after you have inhaled, you have to stretch your upper body to the left.
3. The forward hang:
In this stretch, your starting position is when you stand with your legs apart and then you lock your fingers together and place them behind your back. Once this is done, you breathe in. After breathing in, you have to exhale by bending forward and keeping your hands interlocked above your head. You have to hold this position for 5 seconds.
4. The low lunge arch:
This stretch involves bringing your right leg as forward as possible and then lowering your left knee onto the floor. You then have to lock your hands together with your palms facing the floor and your hands in front of your body. You then have to inhale for the stretch. The stretch involves lifting your arms as far up as possible and then stretching as far back as possible keeping your legs in the position they were already in. Once you have finished this exercise, you have to do the exact same thing with the left leg in front.
The sciatic nerve is one of the largest nerves in the body. It goes from the lower back all the way down to the base of the leg. When there is a disorder associated with the sciatic nerve, it is known as Sciatica.
Sciatica, however, does not necessarily need a surgery or a very elaborate procedure to fix the problem. Most commonly, it is treated simply by practicing a number of simple exercises. Here are some of the most common exercises prescribed to treat Sciatica:
- Reclining pigeon pose: There are three main forms of the pigeon pose. These are sitting, reclining and then forwarding. It is recommended that if you have very recently started your treatment for Sciatica, then certainly you should go for the reclining pose. In this pose, you are supposed to hold your left leg in the air at a right angle to your back. Then, hold your ankle against the knee. Finally, repeat this stretch with the right leg as well.
- Knee to opposite shoulder: In this stretch, the starting position is on your back side. You have to have your legs out and feet upwards. From this position, try to bring your right leg towards your left shoulder. Hold this for 30 seconds and then release and relax. Repeat this activity three times and repeat the whole procedure with your other leg. Only take your leg as far as it goes.
- Sitting spinal stretch: At the start of this exercise, sit on the ground with your legs going straight outwards and your feet flexed in the upward direction. Pull your left knee and put it on the outside of your right knee. Finally, place your right elbow on the left knee, so that your body turns to the left. Hold for 30 seconds and then relax. Repeat the procedure with the other knee.
- Standing hamstring stretch: Put your foot on an elevated surface such that it is above the floor, but not above hip level. Flex your toes forward such that your feet and legs are nearly in a straight line. Bend as far towards the foot as possible. However, do not stretch so far that you feel pain. Finally, repeat this procedure on the other side after release.