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Yaya Toure best of Africa
10 January 2014 [16:55] -
Yaya Toure's African reign will stretch into a third year after the Manchester City midfielder was named the continent's best footballer once again.
The Ivory Coast star was crowned Footballer of the Year by the Confederation of African Football at a ceremony in Lagos, Nigeria on Thursday.
Toure pipped compatriot Didier Drogba, who plays for Turkish outfit Galatasaray, and Chelsea's Nigerian midfielder John Obi Mikel to the crown.
The 30-year-old becomes only the second player to win three successive titles, emulating Cameroon striker Samuel Eto'o, who now plays for Chelsea.
Voted for by African national team coaches and technical directors, Toure needs only one more title to join Eto'o in an elite band of players who have won it for times.
Toure, formerly of Spanish giants Barcelona, joined Manchester City in 2010, driving them to the Premier League title in the 2011-12 season.
A linchpin of their midfield, the Ivorian has 13 goals to his name already this season as City jostle for another English title, and he was included in the Premier League's Team of 2013.
He also helped his country qualify for the 2014 World Cup in Brazil, featuring in both legs of the playoff victory over Senegal.
In Spain, Real Madrid saw off Osasuna 2-0 in the first leg of their fifth round Spanish Cup tie.
With Cristiano Ronaldo and Gareth Bale on show, Real took the lead in the first half thanks to a free kick from France striker Karim Benzema.
Ronaldo, who is widely expected to be crowned world footballer of the year at FIFA's Ballon d'Or ceremony in Zurich on Monday, then laid on the second goal for Jese on the hour mark.
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Keyword: refuse derived fuel production ×
V-EBS 2500 - Model V-EBS 2500 - Single-Shaft Shredder For Residue Derived Fuel (RDF)by Vecoplan AG based in Bad Marienberg, GERMANY
The Vecoplan shredder for residue derived fuel (RDF) V-EBS 2500 was specially developed for re-shredding light plastics obtained from industrial, commercial and municipal solid waste and requires very little maintenance or servicing. The final particle size is impressively homogeneous. The machine is equipped with the patented HiTorc drive, which ...
Production of Refuse Derived Fuels (RDF)by ANDRITZ MeWa - Andritz Group based in Gechingen, GERMANY
Raw materials with a future. The 'future' started years ago at MeWa. The scarcity of landfills in Europe and modified legislation has led to massive extensions in RDF processing capacities. Alternative fuels are characterised based on high proportional energy contents, a chlorine content of less than 0.5 per cent by weight, and a grain size ...
Lindner - Model RDF Series - Compact Plantby Lindner Mobile Shredder GmbH based in Hörselberg/Eisenach, GERMANY
The compact plant is mainly applied for processing of domestic, industrial and commercial waste for the production of refuse derived fuels (RDF) in large scale industry (cement-, steel industry) and in power stations.
Refuse Derived Fuel (RDF) Productionby TAIM WESER based in Zaragoza, SPAIN
For producing RDF material the high calorific value components of MSW and commercial waste are being separated. In addition disturbing components such as PVC and metal parts are removed. Afterwards the material is reduced to a definite particle size if required. We supply the therefore necessary turn key plants and to provide the quality of the ...
Treatment Plant For Refuse Derived Fuel (RDF)by Sutco RecyclingTechnik based in Bergisch, GERMANY
Susbstitute fuel or secondary fuel is fuel which normally consists of waste with a high calorific value. The waste used for the production of substitute fuel may come from households, industry or trade.
JFE - Refuse Derived Fuel (RDF) Production Systemby JFE Engineering America Inc. based in Long Beach, CALIFORNIA (USA)
FE is the largest RDF plant contractor in Japan, having a proven track record of more than 20 plants. A Refuse Derived Fuel (RDF) Plant transforms sorted and collected flammable refuse (including house hold waste and plastics) into valuable solid fuel with a heat value of 16 to 20 MJ/kg.
Model TR Series - Secondary shredders - Fine shredders - Waste shredders - Waste to Energy shredderby UNTHA shredding technology based in Kuchl, AUSTRIA
The powerful secondary shredders/fine shredders have been specifically developed for the secondary-shredding of the high calorific fraction and are mainly used for the refuse derived fuel production (called RDF, SRF or fluff). Our TR series (secondary shredder/fine shredder) can be easily
Promeco - Model RDF Series - Auto Shredded Waste Plants (ASW)by Promeco SpA based in Mornasco (CO), ITALY
Promeco has engineered a system for the production of RDF (refuse derived fuel) from ASR automotive shredder residues.Vehicles at the end of their life are, after remediation (removal of fluids, oils, fuels, batteries), demolished. About 75% of the material components of the vehicle is recovered. In particular, the destruction and ...
Processing of Alternative Fuels (SRF)by Lindner-Recyclingtech GmbH based in Spittal/Drau, AUSTRIA
SRF is a fuel that is normally produced from waste with high calorific value. The original waste comes from households, industry and commerce and is processed for energy extraction; it is meant for co-incineration plants and replaces standard fuels (e.g. coal) in production plants for cement, power plants or other co-incineration plants.
Herhof Stabila - For RDF Productionby Herhof GmbH based in Solms, GERMANY
Utilise waste instead of dumping it! By using Herhof's Stabilat® technology, the volume of residual waste is organically reduced through dewatering. At the end, the water content lies distinctly below 15 percent, which significantly improves the mechanical separability of the material. This distinguishes Herhof's Stabilat® process ...

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Presentation Summary : The next step is an advanced degree that includes coursework at the graduate level. Typical courses taken are Insect Ecology, Insect Physiology, Insect Taxonomy, ...
Source : http://entomology.wsu.edu/wp-content/uploads/2012/02/Ent-careerpath.ppsx
PowerPoint Presentation - How does a social insect colony work? PPT
Presentation Summary : How an insect colony works An introductory tutorial by Brian R. Johnson 1st: What are social insects? Social insects are often defined by 3 characteristics ...
Source : http://labs.biology.ucsd.edu/nieh/TeachingBee/OutreachTutorial_files/OutreachTutorial.ppt
Presentation Summary : EXCRETION Trade-offs in energy vs. water required in synthesis in different nitrogenous waste ... Hormonal control is vital to many aspects of insect physiology ...
Source : http://courses.washington.edu/insects/454Students/Lectures/Shows/Struc%26FuncII_20100407.ppt
P215 - Basic Human Physiology - Indiana University-Bloomington PPT
Presentation Summary : Title: P215 - Basic Human Physiology Author: mfinkler Last modified by: Amy Schultz Created Date: 9/2/1999 12:52:29 PM Document presentation format
Source : http://www.indiana.edu/~nimsmsf/P416/Powerpoint/MusclesWEB.ppt
Coevolution of Insects and Flowering Plants PPT
Presentation Summary : The Origins of Insect Pollination & Coevolution of Plants and ... Thomas Miller's introductory lecture notes on Insect Physiology gives an interesting overview of ...
Source : http://www.biol.wwu.edu/102/Coevolution%20of%20Insects%20and%20Plants.ppt
P215 - Basic Human Physiology - Indiana University-Bloomington PPT
Presentation Summary : Title: P215 - Basic Human Physiology Author: mfinkler Last modified by: Dr. Michael S. Finkler Created Date: 9/2/1999 12:52:29 PM Document presentation format
Source : http://www.indiana.edu/~nimsmsf/P416/Powerpoint/SensoryPhysiologyWEB.ppt
Presentation Summary : Biology 100 Lab Marc Perkins Sections 0275 (Tues 3:50 – 7:00pm) 1149 (Thurs 2:20 – 5:30pm) (Petitioners – please let me know who you are)
Source : http://faculty.orangecoastcollege.edu/mperkins/docs/ccbio100/1_-_introduction.ppt
Yeha Science and Technology Academy - Welcome to Computer Science PPT
Presentation Summary : ... International Centre for Insect Physiology and Ecology (ICIPE), Ethiopia, and Adjunct Professor, Department of Biological Sciences, California State University, ...
Source : http://www.cs.csustan.edu/~lamie/yeha/Yeha%20Academy%20of%20Science%20and%20Technology.PPT
Winter adaptations of the leaf litter and soil athropod Collebola PPT
Presentation Summary : Factors that influence freezing in the sub-Antarctic springtail Tullbergia antarctica. Journal of Insect Physiology 51:881-894 Verhoef HA, Prast JE, Verweij RA. 1988.
Source : http://culter.colorado.edu/%7ekittel/WEcol_Projects06/ArthropdWintAdaptn_JMcClenahan.ppt
Presentation Summary : Investigate and evaluate the role of insect pests in forests, ... insect nutritional ecology, insect physiology, experimental design and statistical analysis.
Source : http://www.gaaged.org/Browseable_Folders/Power_Points/Careers%20-%20General/Entomologist_July_2005.ppt
The Road Towards Reduced-Risk Insecticides PPT
Presentation Summary : The Road Towards Reduced-Risk Insecticides Selective Targeting of Insect Physiology Understanding The Connections Between Environmental Exposures and Human Disease
Source : http://www.ffc-asso.fr/opcd_2/diapos/Reduced_risk_insecticides.ppt
The Hexapods and Myriapods: Terrestrial Triumphs PPT
Presentation Summary : Review of Insect Physiology Digestion – three part tract. Respiration – most use a tracheal system Circulation – open circulatory system Nervous ...
Source : http://images.pcmac.org/SiSFiles/Schools/AL/MontgomeryPublic/CarverHigh/Uploads/DocumentsCategories/Documents/Chp15HexapodsandMyriapods.ppt
Presentation Summary : ... National Science Olympiad Insect List is used in competition 30 Orders and 100 Families of Insects Identification, anatomy & physiology, reproduction ...
Source : http://soinc.org/sites/default/files/uploaded_files/ENTOMOLOGY(B,C)_2014.ppt
Examining overwinter cold-hardiness in insects - Niwot Ridge LTER PPT
Presentation Summary : Insect cold hardiness: A matter of life and death. European Journal of Entomology 93:369-382 ... Journal of Insect Physiology 53:559-572. "little bags of ...
Source : http://culter.colorado.edu/%7ekittel/WEcol_Projects08/ColdHardinssInsects_LizManley_08.ppt
Presentation Summary : Journal Of Insect Physiology 45: 507-514. bstract: Polydnaviruses are symbiotic proviruses of some ichneumonid and braconid wasps that modify the physiology, ...
Source : https://www.msu.edu/course/lbs/148h/fall2002/pplectures/1001plants.ppt
Presentation Summary : External Anatomy of insect. Abdomen. Thorax. Head. Mandible. Antennae. Compound eye. Hemi-elytra (partial outer wing) Hind wing (for flight) Abdominal spiracles ...
Source : http://www.mceachernhigh.org/member/teachers/class_documents/dgb19402/Zoology/unit%204c%20insect%20notes%20anatomy%20&%20physiology%202012.pptx
Presentation Summary : what is an insect. external anatomy. growth and development . internal anatomy & physiology
Source : http://www.delawarescienceolympiad.com/documents/WHAT%20IS%20AN%20INSECT1.pptx
ARTHROPOD PARASITES - Spring Hill College PPT
Presentation Summary : INSECT ANATOMY AND PHYSIOLOGY GENERALIZED INTERNAL ANATOMY INSECT STRUCTURE AND FUNCTION INSECT INTERNAL ANATOMY Heart and Dorsal Aorta Ventral Nerve Chord Spiracles ...
Source : http://eres.shc.edu/eres/docs/44412/6-insect_digestive_excretory_systems.ppt
Presentation Summary : Specialization for eating only one part of a host plant allows many insect species to coexist on a plant. ... Physiology of Metamorphosis Hormones regulate insect ...
Source : http://www.angelo.edu/~crussell/Lectures/Ppt/S05/chapt20-insects.ppt
Lecture 1. Ecology - University of Toledo PPT
Presentation Summary : Title: Lecture 1. Ecology Author: Daryl Moorhead Last modified by: Jon Bossenbroek Document presentation format: On-screen Show Other titles: Times Garamond Times New ...
Source : http://www.eeescience.utoledo.edu/Faculty/Bossenbroek/lec1.ppt
Name of presentation - Lincoln University PPT
Presentation Summary : Insect Pest Management R. Bruce ... webbing) Injury caused by insects Feeding injury Effect on plant physiology Transmission of pathogens Honeydew Ovipositor injury ...
Source : http://www.lincoln.ac.nz/Documents/LHL/conference/Ravensdown%20Cropping%20course/Insect%20pest%20management.ppt
Presentation Summary : But most insect herbivores are more selective: they specialize as leaf chewers, sap ... adapting its behavior and physiology to a single nutritional resource.
Source : http://cms.cnr.edu.bt/cms/files/docs/File/Jamba/INSECT%20ECOLOGY.pot


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Added Oct 4, 2009
by lynda23290
St.Etienne De Fu...
Dress and jacket for my gorgeous new grand-daughter.
Cotton fabric, cotton blend yarn
Oct 4, 2009, 10.32 PMby lynda23290
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Subspecialty Careers: Highlights about Careers in Internal Medicine: Interventional Cardiology
The Discipline
From the Latin word intervenire, "to come between." Interventional Cardiology is the branch of Cardiology responsible for catheter-based interventions in the management of ischemic heart disease, congenital heart disease, and acquired valvular disease.
Important procedural skills include coronary artery catheterization, angioplasty, intra-coronary thombolysis, valvuloplasty, coronary artery stent placement, and intra-aortic balloon counterpulsation.
Interventional Cardiology fellowship training requires 12 months of accredited training beyond three years of general cardiology training.
The American Board of Internal Medicine offers certification in Interventional Cardiology.
Major Professional Societies
The Society for Cardiovascular Angiography and Interventions
2400 N. Street, NW
Washington, DC 20037-1153
Web site: http://www.scai.org
Major Publications
Journal of Vascular and Interventional Radiology
Journal of Interventional Cardiology
Source: This information came from the American College of Physicians' Subspecialty Brochure.
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Here is a workout plan for women that are beginners and want to train at home. It answers most of the pressing questions: what exercises, when to do them and how often.
It's So Confusing!
Very often I meet a lot of women who want to start working out, but have no idea how to put together a workout plan. If you are one of them, I completely understand how complicated putting together workout routines can seem. The questions that I get the most from my viewers are: Which time of the day should I workout? Should I do split workouts or full body routines? How many days a week should I workout?
I am going to answer these questions as well as write out a basic workout plan, but first we have to find out what your workout goals are.
Where Do You Want To Go?
When it comes to goal setting you have to be very specific and also have to create a time frame with many small goals at a time. I don't like to use the word "realistic", because within reason I believe there are no limits to what you can achieve – if you can imagine it in your mind, you may be able to hold it in your hand.
Get a piece of paper and write down where you currently are and what your goals are, from smallest to largest ("lose a lb of weight within the next week" to "run a marathon in a year" or "be able to do 30 pull-ups"). Then find out what the intermediate steps inbetween have to be to reach the big goal at the end: how much weight do you want to lose? How do you have to build up your strength?
In short, this step is where you educate yourself. You need to lay a course and know about all the obstacles in the way to arrive at the safe harbor. It tremendously helps if you vividly imagine yourself already being what you want to become. Don't hold back – feel it. All this is your first step before actually planning starts.
Which Time Of Day Should I Work Out?
I understand that everyone has a different schedule. Some people are able to work out at 6 am, others can only workout at 10 pm. I personally always recommend to find time of the day when you have the most energy, because that will be your perfect time.
Honestly, the time you do your workouts doesn't play a big role as long as you actually do your workouts. A lot of people though have a lot less energy in the evening, and for them I recommend to work out sometime during the day when they are able to find time.
Should I Split My Workouts Or Do Full Body Routines?
If you are a complete beginner, then I recommend to start with full body workouts. Depending on the physical fitness you start out with and the progress you make, you may be able to start using split routines 3-4 weeks after. If you've been working out for a while, split routines will bring you better results when it come to building muscle, but full body workouts can be beneficial for advanced trainees as well. They can provide a change from your usual routine and save time on those weeks when you are low on time.
How Many Days A Week Should I Work Out?
This entirely depends on your goals. I personally experimented with different approaches and for me the best approach for building muscle and strength was 4 days a week using split routines. If your goal is maintenance only, then 3 days a week is great. If you are (semi-) professional and getting ready for a competition of some sort, then 5 days per week is what a trainer would probably make you do. Anything above that will make you feel like you have no life, at least that's how I would feel.
Basic Workout Plan
Below you'll find a basic exercise routine that should especially suit women, as it combines cardio and dynamic strength exercises. It's built around the following premises:
Without further ado, here is the workout plan for women. Please remember that it is a good idea to get a check-up by your doctor before you start exercising! The links will take you to in-depth discussions and videos I did about each of the subjects and exercises:
|Warm-up 5-10 minutes. 2-3 sets of Elbow Planks 1 minute each. Lower Body Body Weight Workout + Light Cardio 15 minutes. Stretching – 5-10 minutes.
|Warm-up 5-10 minutes. 2-3 sets of Planks 1 minute each. Upper Body Workout + Abs. 2-3 sets of Planks 1 minute each. Stretching 5-10 minutes.
|Active Rest
|Warm-up 5-10 minutes. 2-3 sets of Elbow Planks 1 minute each. Lower Body Body Weight Workout + Light Cardio 15 minutes. Stretching – 5-10 minutes.
|Warm-up 5-10 minutes. 2-3 sets of Planks 1 minute each. Upper Body Workout + Abs. 2-3 sets of Planks 1 minute each. Stretching 5-10 minutes.
|Full Body Stretching – 20 minutes ( This is very important, because longer stretching is necessary at least once a week, this really helps your muscle to develop and heal much faster. )
|Complete Day Off
Experiment with this a bit and find out what suits you. And if you have questions, fire away! I'll be glad to help!
Picture courtesy of "jGlidePhotoATL".
What a wonderful article Tati.I have to agree with you and say working out 4 days a week has benefited me the most.I have time to do other things and enjoy my rest days with my family.On Saturdays I might do a short morning cardio workout but I never do resistance training of any sort.Your approach has definitely changed my life:)
Sweetie I am so happy that my approach is working for you. Its' working the best for me as well and I've tried so many different things. I also feel like with 4 days a week of working out I have a life and I can enjoy other things as well.
Great article as usual, love reading your weekely post! Quick question, as long as i work my abs twice a week,(and of course engaged it with all exercise) did it matter if i do Abs after upper body workout or lower body workout?
Hi Christian,
No it doesn't really matter at all, you can do it in any day you like as long as you do it
Thanks for the reply dear!
Have a fabulous week!
hello i am finding it very hard to loose these love handles and apart from that i have a nice aqua glass body shape anyy hellp ??
Heah LisaMia,
Tat a while back wrote an article about exactly that:
Hope it helps you out!
Hey, I'm currently 20 yrs old and I got into the habit of working out. i'll warm up 1st & stretch of course. My goal is to maintain my size, & get toned. I'll walk once a week for 20 mins, do abs 10*7, squats 15*4 three days per week, Presses & flies 10*2 but I'll mix them up so one day i'll do arms and legs etc. Is this right or what should I do?
Hi Sarika,
What are your goals as far as working out?
To get toned & keep myself healthy.
I definitely recommend you doing more variety of workouts, because doing same exercises all the time won't really give you any benefits because our body get's used to it right away.
Since you are trying to tone up only, I suggest you doing 3 full body workouts a week with a day off in between. You need to do at least 6 different exercises for your lower body, and 6 for your upper body. I also suggest you doing planks for your core to strengthen and tighten it form the inside. Planks can be done after your training 30 sec to 1 minute each plank, 4-5 rounds. Try to change variations of planks all the time.
I came across your article on strength training and would like some advise. I am 53 years old. I quit smoking a 1 1/2 years ago and also going through menopause. I have gained 50lbs in 1 1/2 yrs. I am doing zumba 3 days a week and just started the couch 2k running program week #1. I have also started a low carb diet. Is is ok to start a strength training program along with what I'm already doing. If so please advise to how many days and which ones to incorporate with what I'm doing. I have never weighed this much in my life even at nine months pregnant (twice) I have always been slim but not skinny and have never had a problem until my fifties. any advise will be appreciated.
sorry but I meant to say 30 lbs not 50 lbs.Wow we can all laugh!
Hi Katie,
I definitely suggest you starting a strength training program, I recommend you doing that prior to your zumba class. It's always best to do cardio after strength training. Start very low weight, you can do 3 full body strength training sessions per week. Make sure you take a day off in between.
Hi I just googled exercise plans and this came up. I am 22 yrs old and I have no clue where to start I want to lose weight and lose my arm jiggle but I have no clue how to start. I weigh 240 lbs and I want to lose at least 50 lbs or get fit enough to where I can run with out panting like a dog on a hot summers day! I hav really bad teeth so I am not able to eat junk food. I really don't like water it taste horrible. But I do love salads but I don't know what kind of dressing is good and what veggies to put on it. I do know that I want help and want to feel comfortable in my own body again!! Can u help me??
Heah Bobbi, your main focus for now should be losing some weight. This workout at the moment may be a little too much for you.
Here is everything about weight loss explained in detail:
hi, I'm a beginner and am wondering if its alright to do other lower and upper workouts along with the one you mentioned?
Hi Sam,
Yes, you can do other lower and upper body workouts, just make sure you don't overtrain, cause it's a common mistake beginners make.
I am 26 years old, 4'11" and weigh 85lbs. I want to get stronger and gain a lot more muscle mass… I'm also vegetarian… All work out plans for women I've come across so far are aimed at weight loss…I want to gain… In dire need of advice!!!
Cristal, you need a workout plan that is more aimed at increasing mass. This one should do the job for you:
About getting enough protein, check these articles:
The third is aimed at vegans, but works equally well for vegetarians.
hi, thanks for the reply for my previous question. i have noticed that after-work out planks are not included on Mondays and Thursdays just curious to know why? and on Saturdays instead of free style stretching can i do yoga? your answer will really help me alot.
hi, sorry i forgot include this one what is active rest? what workouts should i do on active rest day?
Hi Sam,
The planks are not usually included if the workout is quite loaded already, but you can still add them if you like.
You can definitely add yoga!
Active rest is a day where you won't do any workout at all to let your muscles develop and your body recover, but on that day you will stay active such as going for a long walk, or do light yoga, or bike riding, pretty much stay active.
hi, thanks for your earlier reply it really helped a lot, i have noticed that you haven't included after work-out planks during Monday and Thursdays i would like to know why? can we do yoga instead of full free style body stretching on Saturdays? and what should we do on active rest day? your answer will really help me.
Hey evil. Would this workout be efficient to lower the heart pulses? I need to get my mom to do some exercise
Yes, it should be
hi, tatianna thanks for the earlier reply. I'm following your mentioned routine exactly and my work out takes about 80 min to finish from warm-up to stretching is that alright? or am i over training? i don't feel exhausted and all. I'm also on a little heavy diet, trying to put on some weight but want my body to be in well toned way so I'm following your work-out plan exactly and personally i really admire your six pack, i think its really cool. :).
Thank you for this! I've been looking for a routine since i had my daughter…6 months ago! This is absolute perfection and i can't wait to get started. One thing though…would you be able to give any advice on meal planning? I don't even know where to begin with that. We don't want to spend a fortune and we don't want to give up taste. Idk how to cook healthy DELICIOUS meals without spending a billion dollars!
Hello, Im 20 and about 150lbs. I want to lose weight, about 30lbs to be exact. The thing is I like my size but I have a gut that I want to lose and I nee dhelp on getting started. I googled work out plans for women and this came up. I looked at some work out videos made with Ti, I like those and I will be trying them soon. I'm looking for more advice on what exactly to do to get started and a good food plan I can try, I don't eat much already but I constantly gain weight, and I drink plenty of water, SO PLEASE HELP. Advice is greatly desired!!
Hello LaTrice, this should help explain what needs to be done:
Hey Sky,
Check this out – Healthy Food Guide and Menu Sample – http://www.lovingfit.com/nutrition/healthy-food-guide-and-menu-sample/
hi i really want to get into shape, and i heard a girl from school just did HIIT work outs for 2 mos and went from having flab to having abs, so i tried the HIIT workout i found here a while ago but i couldnt go as far as 2 rounds. so i was thinking, maybe im not really active its still a little hard for me. so i was thinking if i did this beginners work out first fro like 2 weeks do you think i can get into the HIIT work out after those 2 weeks?
also im 20y/o, 5'2, and i weight 110-115lbs. i really want to get healthy and have a great body. cos im so chubby, my tummy is so flabby and i have huge thighs and arms i jsut want to be healthy and have a fit body. please help!
Heah Sara, first of all, your weight is perfectly in the normal range. You are simply not very fit and could do with a bit more muscle.
The ideal workout for you is this one right here. HIIT is more for the time when you got the basics down:
Hi Sara,
I just wanted to let you know, if you are a beginner, I do not suggest you're doing HIIT workouts. It is something for someone who has been training for a while. I suggest you start out on a beginner program.
hi, thanks for all your replies.I'm a total beginner and didn't know much any of these workout stuff and also i didn't go through your site thoroughly but i shot my questions. i was a bit excited anyway i just wanna be strong and healthy like u that all.all your previous reply helped a lot so thanks alot.i apologize if my questions annoyed u.
sorry that was meant to be before i shot not but
No worries, Sam! Sometimes we miss a question; it isn't anything personal.
80 minutes sounds a bit excessive. If the workout takes that long and you don't feel exhausted, you may want to make it a little shorter, but up the intensity a bit.
thank u, evil.
I play tennis for an hour on Mondays and Wednesdays — how should I adjust the workout plan to suit this? I am not concerned with losing weight, but would like to just become more fit in general. Also, once I reach my goals do I keep working out the same amount or is there something else I do to just maintain what I've done already?
I'd say do the upper and lower split each once per week. For examplem upper on Tuesdays and lower on Fridays. Together with your tennis sessions that should work well.
When you reach your goals, you should make things a bit more difficult. Tat has a plan for that, too:
Thank you so much! Would I do the "Full Body Stretching" and "Active Rest" sometime during the week as well?
You should. Just keep an eye on how your body reacts to it.
I'm 27, 5'5 and weigh 120-125 (my weight fluctuates) . I want to workout but don't want to loose weight. I want to tone and get a flatter stomach and a big butt. I am in need of a workout schedule and a workout plan. I would prefer to workout at home. May you please advise.
This workout should do just that.
Sorry Evilcyber, but I don't see the workout
Lol duh!!! ????Disregard that last post. Sorry.
No worries!
There is a good workout schedule plan for women at home and its very helpful to us.
I am 22 years old girl. I have been doing walking exercise daily for last 2 years for about 45 min daily.
I want to remain fit and also want to increase my stamina a little. I don't want to build too much muscle and look masculine.
So, is it necessary to follow the above mentioned routine completely to achieve this goal. If not, what exercises out of those mentioned above should i add to my daily routine ?
The workout should be done in its entirety, because only then all areas of your body receive training.
However, you are doing a daily walk and could combine that with this workout, leaving the cardio parts out (you are already covering those):
Don't worry about it being called a "beginner" plan. It's gets you to a good level of muscular fitness and if that is enough for you, it's perfectly ok to remain at that level.
thank you Cyber.
Does this help with cellulite?
It may, as it can reduce your weight and bolster your muscles.


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Hope Lutheran Church hosted its Trunk or Treat event on Friday afternoon, and adults with candy drove their cars onto the lawn and set up festive, spooky displays.
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BERLIN - Surrounded by relics of the Cold War, U.S. Secretary of State John Kerry and his German counterpart warned Wednesday against a return to the bitter divide between East and West over the current crisis in Ukraine.
HURA, Israel - He was a quiet whiz kid at the top of his class in Israel, who overcame tough odds in this minority Arab village to become a star medical student and hospital intern.
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Duck fans in Oregon and Buckeye backers in Ohio are united. Seminoles in the Florida panhandle and Sooners in the Oklahoma panhandle are rallying around a common cause.
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PRETORIA, South Africa - Oscar Pistorius was sentenced to five years in prison Tuesday for killing girlfriend Reeva Steenkamp, completing a transformation from an acclaimed sprinter at the 2012 Olympics to a convicted criminal led away in a police van with barred windows.
ATLANTA - Georgia's electorate is changing fast, state officials said Tuesday, underscoring a shift that Democrats see as critical to making gains in a state dominated by Republicans.
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Editor's note: A Spanish translation of this article is available to the left.
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ATHENS, Ga. - Nick Chubb and Georgia took care of Charleston Southern early, looking to carry the momentum into next week's state rivalry game against Georgia Tech.
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« Back to Lean in, ladies? Try leaning back, says Arianna Huffington
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Running late but these #NewShoes got mad hops #Sunday #sweat #gymflow #fitness #health #getright? http://t.co/Rp4Uv0wRoR
Love looks very different depending on how old you are when you look at it.
Interesting to see films that trace same characters thorough their 20s, 30s and 40s.
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Home > News > Nation
Sunday February 2, 2014 MYT 12:00:00 AM
Sunday February 2, 2014 MYT 7:04:14 AM
KOTA KINABALU: A seven-year-old boy watched in horror as two men shot dead his oil palm plantation supervisor father.
Police in the east coast Beluran district have mounted a manhunt for the two men who also grabbed RM31,000 from Edoh Sultan, 37, after killing him on Thursday.
Beluran police chief Deputy Supt Shivananthan Velautham said yesterday that Edoh had received the money to pay estate workers.
He was heading back to the Nam Wah plantation in a tractor with his son by his side when the gunmen struck at about 5pm.
DSP Shivananthan said one of the men used a homemade shotgun.
Edoh was killed on the spot and the shotgun pellets injured his son on the hand.
The gunmen grabbed the money but let the boy go.
The boy ran 5km to the fuel depot for help.
DSP Shivananthan said police were only alerted at about 10.30pm and it took them six hours to reach the site due to the poor road conditions in the area.
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Man sets himself on fire over wife's lesbian affair
Man slits seven-year-old son's throat before drinking his blood
Man jailed for stabbing son
Man, 70, found dead in front of house
Man killed over RM1mil tokay gecko
Actresses offered lavish gifts to form 'friendships' with VIPs
Angry neighbour held over noisy kid's death
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Stop believing "mee segera" economists, says Khairy
Gorilla Glass for smartphone screens just got tougher
Iran nuclear talks extended seven months after failing to meet deadline
Get ready for Steve Aoki in Malaysia
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The Doc Hudson's BMW Toon Skid attraction, haughtily considered to be the finest happy attraction at Disneyland
The Doc Hudson's BMW Toon Skid entrance is like a jaunt inside Toontown. The attraction bmws are just like Beanie the Cab, and while you drive you can skid them by licking the elk.
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Shot at Kogan-ji, a Buddhist temple in Sugamo, Tokyo. Two monks wearing a big hat were standing at the gate of the temple steadily. I couldn't see their face because of the hats. They were holding a bowl in their hands and asking for alms without saying a word.
An elderly couple was sitting on the bench placed in front of a boutique. And they were lo…(more)
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Shot in the city of Pyay, Myanmar. The woman was tired and sitting by the roadside.
A man in a restaurant smiled with his white teeth. He had lunch in the restaurant and seem…(more)


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George J. SheppardFebruary 05,2014George J. Sheppard
George J. Sheppard, 66, of Rutland, died unexpectedly Monday, Feb. 3, 2014, at Rutland Regional Medical Center.
He was born Oct. 30, 1947, in New York City, N.Y., the son of George and Josephine (Santana) Sheppard.
He moved to Rutland in 1964, where he was known for walking around town daily, visiting area businesses and doing odd jobs.
He was a fan of the New York Yankees.
Survivors include a sister, Karen Sheppard and several cousins.
He was predeceased by his parents, and a brother, Lawrence Sheppard, in 1965.
Graveside services will be held at a later date in St. Joseph Cemetery.
Arrangements are by Aldous Funeral home.
Memorial contributions may be made to the Rutland Mental Health, 78 S. Main St, Rutland, VT 05701.MORE IN Obituaries1127 rh obits Beayon edited photo flag Full Story1127 rh obits Zehaluk svc notice no photo no flag Full Story1127 RH Obits Stevens edited no photo no flag Full Story
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- RICHARD'S POOR ALMANACK: On this day in 1927, striking Colo. miners attacked with machine guns by state police; 1877, Thomas Edison announces invention of the phonograph, 1959, Alan Freed fired by WABC 770 AM for accepting payola to promote records.
- RICHARD'S POOR ALMANACK: On this day in 1863, President Abraham Lincoln delivers short speech in Gettysburg, Pa.; in 1984, a Pemex LNG facility destroyed by series of gas explosions, 600 people are killed; in 1998, Senate builds fire under Bill Clinton.
- RICHARD'S POOR ALMANACK: On this day in 1831 – Independent South American super-state, Gran Colombia, dissolved; 1856 - Fort Buchanan built to control Apache warriors; 1970 - William Calley Jr. goes on trial after 1968 massacre at My Lai, Vietnam.


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|Cabogata Mar Garden Hotel & Spa de los Juegos de Casablanca, s/n (Urbanización el Toyo), 04131 Retamar, Spain
Score from 329 reviews: GoodSituated 200 metres from El Toyo Beach in Almeria, this elegant hotel offers spacious accommodation with a private balcony. The outdoor pools are surrounded by gardens and a sun terrace. More…
|Cabogata Garden Hotel & Spa De Los Juegos De Casablanca S/N (Urb. el Toyo), 04131 Retamar, Spain
Score from 257 reviews:The luxurious Cabogata Garden Hotel & Spa is right next to El Toyo Beach and offers spacious rooms with a private balcony. The hotel features a spa and outdoor pool. More…
|Complejo Turístico Los Escullos San Jose Paraje Los Escullos S/N, 04118 Los Escullos, Spain
Score from 130 reviews: Good There is 1 person looking at this resort.Complejo Turístico Los Escullos San José is in the Cabo de Gata Natural Park in Níjar. It offers a swimming pool with a snack bar and large terrace. More…
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The ex-boyfriend of a 23-year-old woman has appeared in court charged with her murder.
Karl Eddy, 39, appeared in the Manukau District Court today charged with the murder of Alicia McCallion who was last week found dead by family members in the sleepout of their home in Cotton Pl, Papakura.
Police launched a homicide inquiry and this morning said they had charged a 39-year-old man with murder.
Eddy, who changed his Facebook status to single two days before McCallion's death, did not make an application for bail.
His lawyer, Marie Dhyrberg, asked for his image to be pixellated as she did not yet know if Eddy's identification would be an issue in the case. She said there was the potential of her client advancing an alibi.
She said he was "very distraught" after he was arrested this morning.
Detective Inspector Mark Gutry said the arrest was the result of police enquiries and forensic examinations that took place last week.
McCallion, a former Rosehill College student, will be farewelled in Papakura on Thursday.
Eddy was remanded in custody and will reappear in court on January 7.
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Im looking for current stuff, popular stuff, dope stuff, anything…I dont go clubbing or any...
So in 2013 I was making a song for my mix-tape at the time and the track was called "Dope" but I never...
so long story short, i knocked out a guy at school today in the 9th grade, for being dissrespectful to...
you know him, the legend, the poet, the thug revolutionary, let's give it up for TUUUUUUPAAAAAACC!!!!!...
Two questions:
Fav K. Lamar song?
If your fav Lamar song is on GMKC, name your fav song that is...
So, I gave Shady Records' Compilation/Greatest Hits album, "Shady XV" a listen; the album is amazing! ...
if you don't upvote this thread appreciating tupac than you don't appreciate tupac
In this day and age having a large twitter following is power. People should all just post twitter acc...
Fuckin amazing album. Ty @Halfadelic for gettin me started on em. What do you guys think about Outkast...
Kyle Peake is a 13 year old rapper/producer from England. His influences include Kanye and Meek Mill.
Post Youtube Links
Drake lost
He's never gonna sell 1m the first week , shit the way albums are these days and people just pirating all there music Im surprised at anyone who does. in the rap game anyway,
"Fuck going platinum, I looked at my wrist and it's already platinum".
^ Didn't see that other thread aint no way Ima scroll down this forum the post shit is messed up
Literally made this thread 30 minutes ago. Take the L, OP
Highest hip hop first week sales of the year doesn't sound like a he lost to me
I think i said on some thread that he'll sell 650k 1st week
Nigga your thread got buried doe no way am I scrolling down this poverty forum #nahhh
In the summer almost every drake stan here said he would get a milli first week
Most rappers…hell, most MUSICIANS would kill to sell 650K+
I'm with @Lozo1016 on this one. No way he lost. How the hell is going gold first week losing? It isn't. Shit, going gold PERIOD is an accomplishment.
He lost because he said he would get a milli first week like hes a God
Softboy lost
And RG lost too, full of lightskinned niggas downvoting the truth like go save a hoe faggots
"You said you would win by 30 and you only won by 15 so you lose."
That's your logic.
@MrBasedGod my dude he predicts a million copies every album
"thank me later first week im taking all bets because a million copies isnt really far fetch"
The only album that MIGHT hit 1m is MMLP2 with the cod promotion and all
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Eros Group, sole distributors of Hitachi appliances and one of the leading retailers in the Middle East region, announced the launch of the world's first Nano Titanium Refrigerators and vacuum cleaners from Hitachi.
Nano Titanium is a nanoparticle antimicrobial agent. Titanium oxide has been used as photocatalyst, and is a technology for deodorization and anti-bacterial measures, which has been recently put to practical use. The catalyst has been reduced to the "nano" level using Japanese original technology to produce a no-light catalyst, thereby improving its effect.
The Nano Titanium range of refrigerators from Hitachi incorporate the Triple Clean System, which is a circulation type cleaning system composed of three functions: Nano Titanium, Cool Jet Wrap, and Minus Ion. The Triple Clean System is installed in both the freezer and refrigerator compartments deodorizes and eliminated bacteria.
According to Hitachi, Nano Titanium particles measure a mere 5 nm, which is about 1/200 of the size of traditional anti-bacterial agents or 1/1000 of the size of bacteria. This enables the Nano Titanium's catalyst action to eliminate bacteria and odors protecting the food with clean chilled air.
The Nano Titanium refrigerators are available in 15 models in colors such as pure white and twin tone silver. Also, stainless steel doors are available on larger models models measuring 610 L and upwards. The new range of Hitachi refrigerators are available at all Eros Group outlets in the UAE.
Hitachi also launched the Nano Titanium range of vacuum cleaners which have seven layers of filters that make up a synergistic filtration system capturing micro particles at the nano level. Each stage of filtration is said to achieve maximum antibacterial and deodorant effects, ensuring clean-up of the living environment using Nano Titanium Technology. Acting hand in hand with the Spiral Cyclone System, each Hitachi Vacuum cleaner traps and filters odors and dust particles.
The Nano Titanium vacuum cleaners are available in two models -- 1,800 W and 2,000 W capacity. (AME Info)
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Nov 21, 2014: Electrolux: new U.S. fridge efficiency requirements are more complex than anticipated
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Champs Sports is officially in the magazine business, sort of. The athletic apparel and footwear retailer has officially unveiled SWAG (short for Stylish Ways to Acquire Game), a quarterly app-based e-zine aimed at teens and fans that provides insight into the lives of pro players and sports culture in general… Continue
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Pure Comedy: Funniest Reactions To Beyonce's Hilariously Wacky "7/11″ Video
Not Just Kim: A Gallery Of Celebrities Who Got Shiny As Hell For Photoshoots
Before-And-After: A Gallery Of Male Celebrities Who Have Been Victims Of Unbelievable, Hilarious And Disturbing Photoshop Sorcery
What's Wrong With Us? The Absolute Worst Songs We Know All The Words To
'How To Get Away With Scandal' Twitter Reacts To The 'Scandal' & 'How To Get Away With Murder' Winter Finales


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Martyr of Rome. She was the wife of Manius Acilius Glabrio and mother of the Roman Senator St. Pudens. Her husband was put to death by Emperor Domitian, probably because she was a Christian, and tradition declares that she allowed St. Peter to use her home on the Via Salaria as the headquarters for his missionary endeavors in the Eternal City. The catacombs which stretch beneath her home were named after her.
ST. MICHAEL the ARCHANGEL
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Although we have evidence that Agatha was venerated at least as far back as the sixth century, the only facts we have about her are that she was born in Sicily and died there a martyr. ... continue reading
Irish abbess and disciple of St. Abban. When St. Abban founded a convent in Ballyvourney, County Cork, Ireland, Gobnata was placed in charge. A well there bears her name. continue reading
St. Vincent was born of poor parents in the village of Pouy in Gascony, France, about 1580. He enjoyed his first schooling under the Franciscan Fathers at Acqs. Such had been his progress ... continue reading
In the fourth century appeared a Greek religious romance on the Loves of Cecilia and Valerian, written, like those of Chrysanthus and Daria, Julian and Basilissa, in glorification of the virginal ... continue readingMore Saint of the Day
Virgin, born at Lima, Peru 20 April, 1586; died there the 24 of August, 1617. St. Rose of Lima is the patroness of Latin America and the Philippines. This South American Saint's real name was Isabel, but she was such a beautiful baby that she was called Rose, and ... continue readingMore Female Saints
St. Michael the Archangel - Feast day - September 29th The name Michael signifies "Who is like to God?" and was the warcry of the good angels in the battle fought in heaven against satan and his followers. Holy Scripture describes St. Michael as "one of the chief ... continue reading
The name Gabriel means "man of God," or "God has shown himself mighty." It appears first in the prophesies of Daniel in the Old Testament. The angel announced to Daniel the prophecy of the seventy weeks. His name also occurs in the apocryphal book of Henoch. He was the ... continue reading
St. Thomas More, Martyr (Patron of Lawyers) St. Thomas More was born at London in 1478. After a thorough grounding in religion and the classics, he entered Oxford to study law. Upon leaving the ... continue reading
St. Romuald was born at Ravenna about the year 956. In spite of an infinite desire for virtue and sanctity, his early life was wasted in the service of the world and its pleasures. Then one day, ... continue reading
By Deacon F.K. Bartels
St. Teresa's whole life is one of simple beauty and fervent purpose; it is a life contained in Christ. She shows us how to live the same way through Prayer.On reading from St. Teresa, a deep feeling of her love for His Majesty envelops us; we begin, in a very real, ... continue readingMore Christian Saints & Heroes


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Spit it Out & R1's Big Wknd
Sometimes even Trevor and I can be serious...
When asked to take part in the 'SPIT IT OUT' Childline campaign for Dubplate Drama, we were there in a second. The idea is to speak up and let your voice be heard! Something I'm all for obviously!
Please check out ads from a range of peeps.. Including me, Trev, and Dappy from N Dubz, and get involved.
PS We announced the monumental line-up for R1s Big Weekend this morning on the show and caught up with Saturday performer Dizzee Rascal, he gave me lots of jokes, which he always does (I think he's a very talented comedian in fact). Check the full line up.
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10 days ago
You occasionally notice such bands. Often it turns out that FB just won't admit they're on FB. Or that they haven't admitted they're a band yet.
10 days ago
i put some surf christmas holiday music in our local radio station library today, so we'll be rockin' with LSJ, the ventures, frankie lee sprague and the blue hawaiians.
9 days ago
as much as I like xmas surf music, I have to wait till after thanksgiving to listen to it, otherwise I burn out to early.
7 days ago
New Mac user here!
4 days ago
Well darn, I wrote Gerry McGee on facebook, never heard back from him. Oh well, I knew it was a long shot.
3 days ago
New Moon!
2 days ago
Listen to North Sea Surf Radio all day n night this weekend for the top 101 surf classic and revival countdown replays from last year
1 day ago
surr revival top 101 on nssr now
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HanoverLine breaks: Han|over
Pronunciation: /ˈhanə(ʊ)və /
Definition of Hanover in English:
1An industrial city in NW Germany, on the Mittelland Canal; population 516,300 (est. 2006). It is the capital of Lower Saxony. German name Hannover /haˈnoːfɐ/.
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Slide Show: Pie High
Posted Nov 23, 2011, 12:00pm
IN THE WORLD of pie purists, shortening is for cheaters. It yields easy flakiness without the hard-won flavor. Butter—and butter alone—stands behind downtown Portland's most reassuring new sign: "Lauretta Jean's. Handmade pie. Very good." Pie is crust, and owner Kate McMillen's versions are spectacular: deep and delic...
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Radio host is caught speeding at 16mphLast updated at 12:01AM, November 21 2014
Speed demons may not consider 16mph to be much of a thrill, but it was enough to get Jeremy Vine in trouble yesterday
The construction industry must take responsibility for the disproportionately high number of cyclists killed by its lorries, according to a report.
Of 16 cyclists who died in London in 2011, seven were killed by construction lorries, even though HGVs account for only 5 per cent of traffic on the roads.
The report, commissioned by Transport for London (TfL), found that the industry displayed a "lack of ownership of road risk" and could have "a large impact on cyclist safety" by taking safety on the roads as seriously as on-site safety.
Delivery slots at sites should be less rigid and more "realistic" to deter drivers from rushing, and lorries should be refused entry to construction sites if they are not fitted with the full range of mirrors, safety bars and sensors to improve visibility, said Peter Hendy, the TfL Commissioner.
Mr Hendy told The Times: "We want the Health and Safety Executive to take more interest in construction-related safety off-site. We want vehicle manufacturers to look again at better visibility in the vehicles they manufacture, and for contractors running sites and sub-contractors who run tippers and skip lorries to look at the way in which they do their business."
Mr Hendy said that "100 per cent" of lorries working on the Crossrail project complied with safety demands when contractors started turning away companies whose lorries were not fitted with full safety features. He said that he had written to local councils asking them to impose the same strict rules.
He added that while crashes were always "traumatic", from a financial perspective incidents that kill or injure someone could cost construction companies "a bloody fortune" in compensation and insurance.
The first point of the Times Cities Fit for Cycling campaign manifesto calls for all lorries to be fitted with extra safety measures to protect cyclists and pedestrians. The campaign was sparked by the critical injuries suffered by the Times reporter Mary Bowers, who was run over by a tipper truck driver, Petre Beiu, as he delivered construction material.
The report recommends changes to windscreen and dashboard design, larger side windows, improved mirrors and the use of "new technologies" to detect nearby cyclists.
While pressure continues for better road design, the report makes clear that individual construction companies must still take responsibility for helping to prevent death and injury on the roads.
Speed demons may not consider 16mph to be much of a thrill, but it was enough to get Jeremy Vine in trouble yesterday
Obesity costs the economy almost £47 billion per year, more than war, armed violence and terrorism, according to a new report
Investment in safe cycle routes must be urgently increased, according to a group of cross-party MPs, who have criticised the government's "flawed" plans for cycling in a letter to The Times
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The 2014/2015 Board of Directors is set to restore and protect local control.
It all starts with cities. See how Orange County's local governments are innovating new ways to serve their taxpayers.
ACC-OC Members work on state and regional policies to optimize benefit to their cities, region and taxpayers. Learn how >>>
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Our members enjoy savings of time and money by taking advantage of information and staffing resources provided by ACC-OC.
11.13.14 Aftermath: Analyzing the Results of the 2014 Election
"Attendees gathered for an insightful dinner to hear Sacramento Bee columnist and California political stalwart Dan Walters discuss how the results of the 2014 election will impact Orange County, and the state as a whole. Prior to the dinner, City Selection and an ACC-OC Business Meeting were held. Photographs generously provided by Tripepi Smith & […]
10.17.14 City Legislative Roundtable with Senator Lou Correa
"Attendees joined the Legislative & Regulatory Committee in honoring Lou Correa as ACC-OC's 2014 State Senator of the Year. This event provided an intimate setting for local electeds and businesses to discuss how Senator Correa will finish out his term in office and recognize him for all his hard work. Breakfast baked goods and coffee […]
10.16.14 City Leader Reception @ IRWD's San Joaquin Marsh
"The best and brightest from local, state and Federal government, the business community and non-profits joined ACC-OC for an evening of fun and networking at Irvine Ranch Water District's beautiful San Joaquin Marsh & Wildlife Sanctuary. The reception was generously sponsored by the Irvine Ranch Water District and Waste Management. Photographs were kindly provided by […]


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Perth Cultural Centre, Perth CBD, Perth
The Art Gallery of Western Australia, founded in 1895, occupies a precinct of three heritage buildings on the south-eastern corner of the Perth Cultural Centre. The Gallery houses the State Art Collection, which includes one of the word's finest collections of Indigenous art, the pre-eminent collection of Western Australian art and design, as well as Australian and International art and design.
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