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Gentleman explorer Sir Ralph Shackleton discusses his life and future expedition to the mystical land of Narnia.
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Casamance a magical part of Senegal but independence war has taken its toll: Porter
Casamance is this country's version of Newfoundland: a distant cousin with a funny accent that everyone adores, but makes fun of.
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POINTE ST. GEORGES, SENEGAL — Twenty-five families live in this village, on a bump in the wide Casamance River.
To get here, we first took the overnight ferry from Dakar to Ziguinchor, the crumbling colonial capital of Casamance.
We were greeted in the morning by dolphins, bursting from the water in the boat's wake.
Already, we knew we'd come to a magical place.
Early the next morning, when the river glowed purple with promise, we pushed off in a long wooden motorboat and retraced our route down the river towards the Atlantic.
Casamance is this country's version of Newfoundland: a distant cousin with a funny accent that everyone adores, but makes fun of. It is separated from the rest of Senegal by a whole other country, The Gambia.
While most of the country is Muslim, many people here are animist and Christian. While most of the country is brittle and dust-caked, Casamance is lush and tropical.
And while Senegal is known around West Africa as the beacon of peace and stability, this province has been at war for independence for thirty years now.
But, you wouldn't know it.
We puttered along the river, embraced by mangroves. A pink cloud of flamingoes appeared in the distance.
After two hours, the village's wide beach opened before us, framed by palm trees and dotted with blue-clawed crabs and rough dugout canoes.
A fisherman stood beside one, cleaning out the net from his midnight round of shrimping. We were too late for the manatees, he said. They are best seen in early morning or late afternoon. No matter, we could wander through the village and pay someone to cook us lunch.
That's what we did, weaving between the mud, straw-roofed houses and the ripening mango trees. Baby goats and pigs scattered about, and soon enough, we were a parade of little kids, all wanting to hold my children's hands.
We stopped at a brick building. It had many empty rooms and two grand curved staircases.
It was a relic from the war: a former community-run hotel, called a campement, that used to burst with tourists.
"This used to be like Saint-Tropez," a man named Gigi said over the lunch of fresh shrimp his wife cooked for us. "People came here for vacations from Paris. Everyone in the village used to work for the tourism industry."
There was even an airplane landing strip on the edge of the village, he said.
That all ended with the war.
Unlike other separatist wars in Africa, the one in Casamance has been contained and relatively bloodless – only 5,000 victims over three decades. But, unlike the other wars, it has dwindled, unceasing. Fighting that peaked in the mid 1990s is largely over, but rebels continue to operate in the forests.
The Canadian embassy recently put out another travel warning to avoid the province's border areas for threat of "armed attacks and highway robbery."
Understandably, most tourists disappeared and never returned.
Pointe St. George's was the first burnt-out, abandoned campement of many we'd see.
"You are a journalist?" a wood carver later asked me. "Please tell people it's safe here now, and they should come back."
By mid afternoon, the tide was high and our boat was no longer beached. We said goodbye to the kids and swam out to it.
As we pulled away, we saw something moving in the water. It wasn't manatees. It was two men.
They swam up, pulled their faces over the wooden rim to inspect our cargo, and satisfied by our driver's responses, waved us on.
I laughed at the sight of them swimming away. In all my years of travel, I have never been stopped by soldiers in swimsuits. But there was something creepy here too.
It was another incongruous reminder that this sleepy, tropical paradise is in fact, a sleepy war zone.
Catherine Porter is a Star columnist who has gone on leave for a year to live in Dakar, Senegal. She writes about her adventures each week. She can be reached at email@example.com . You can follow her daily snapshots on Twitter @porterthereport.
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It's here where to find -X- tickets December 29 as well as premium seats for Star Plaza Theatre, Turlock Community Theatre and The Venue at Horseshoe Casino concerts tickets plus tickets for California major events.Here on the site, you may get -X- December 29 2012 as well as for The Bran Flakes, Third Eye Blind and Vinyl including those concerts appearing in San Francisco or wherever they take place.In addition to -X- Concerts Saturday December th, you can count on us t get tickets for Breed 77, Fleet Foxes and Greg Lake live shows including those appearing in Slims or everywhere nationwide.


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Originally written on Fox Sports Southwest | Last updated 11/18/14
OKLAHOMA CITY The Oklahoma City Thunder do not have a Kevin Durant-vs.-Russell Westbrook problem. Before Thursday's game against Dallas, Durant and Westbrook downplayed their sideline confrontation a day earlier. Then, Durant made the Thunder and their fans forget all about the drama with a 30-foot buzzer-beater to give undefeated Oklahoma City a thrilling 104-102 win over the visiting Mavericks. "It was crazy, a crazy course of events," Durant said of the win that moves the Thunder to 4-0. "As a kid, you dream about hitting a game-winning shot in the NBA. It was a dream come true." Durant's dramatic shot followed a similar success by Vince Carter of Dallas, who made a 3-pointer with 1.4 seconds remaining that the defending champs thought might give them their first win of the season. Instead, the Mavs are the first defending champions since the 1969-70 Celtics to start a season 0-3. But for those eyeballing this nationally televised game to witness...
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G-Kid & I Did Some Shootin' Today
13 year old G-Kid and I shared 50 rounds of .380 this afternoon.
Okay, I backed off my usual hard nosed target B.S. and allowed him to set up a coke can, a plastic energy drink bottle and a 1 gallon milk bottle, all full of water.
Getting down to the last 20 rounds between us and dwindling daylight I shot his coke can, the energy drink bottle and put my last 5 through the milk bottle. He feigned disappointment.
What a good day :<)
That sounds very cool, makes me miss going out shooting with my dad.
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Date 23-25 Sept. 2010
Filter Results
[Front cover]Page(s): c1| | PDF (495 KB)
Organizing CommitteePage(s): 1| | PDF (36 KB)
ForewordPage(s): 1 - 3| | PDF (1528 KB)
[Copyright notice]Page(s): 1| | PDF (36 KB)
Table of contentsPage(s): 1 - 4| | PDF (52 KB)
Tutorial lecture 1: Nucleotide genomic signal methodologyPage(s): 1| | PDF (14 KB)
Nucleotide genomic signal methodologyPage(s): 1 - 2| | Quick Abstract | PDF (99 KB)
The nucleotide genomic signal (NuGS) methodology is based on the conversion of symbolic nucleotide sequences into digital genomic signals. There have been several attempts to represent nucleotide sequences as digital signals, most using some specific property of the nitrogeneous bases, e.g., the electronion interaction (EII) potential. Unfortunately, the resulting representation tends to be biased, being adequate primarily for the study of those phenomena in which the chosen property plays a key role, but less for others. The representation presented and discussed in this tutorial is unbiased, i.e., it is adequate for a large range of problems related to nucleotide sequence analysis, having been used for both the analysis of global features of genomic sequences, maintained over distances of 106-108 base pairs, as well as for the local study of nucleotide sequences. The large scale approach reveals hidden symmetries and regularities of current and ancestral nucleotide sequences, while the local approach can be used in the analysis of pathogen variability, important in the context of the development of pathogen resistance to treatment. This aspect is especially important for the fast diagnosis and early assessment of drug efficiency, allowing a simple and systematic use of the recent advances in molecular medicine to help clinical decisions. The striking regularities of the digital genomic signals reveal surprising restrictions in the distribution of nucleotides and pairs of nucleotides along DNA sequences, in both prokaryotes and eukaryotes. In what concerns its statistical structural symmetry, a chromosome appears to be more than a plain text, as it also satisfies restrictions evoking the rhythm and rhyme in poems. These regularities can be used to "predict" individual nucleotides in nucleotide sequences, by using a methodology similar to time series prediction and allow to analyze the potential for molecular scale self-repair in processes such- - as replication, transcription or crossover. View full abstract»
Special session 1: Data processing and neural networks for rehabilitation of sensory-motor systemsPage(s): 1| | PDF (15 KB)
Classification of walking patterns in Parkinson's disease patients based on inertial sensor dataPage(s): 3 - 6| | Quick Abstract | PDF (311 KB) | | HTML
The gait disturbances in Parkinson's disease (PD) patients occur occasionally and intermittently, appearing in a random, inexplicable manner. These disturbances include festinations, shuffling, and complete freezing of gait (FOG). Alternation of walking pattern decreases the quality of life and may result in falls. In order to recognize disturbances during walking in PD patients, we recorded gait kinematics with wireless inertial measurement system and designed an algorithm for automatic recognition and classification of walking patterns. The algorithm combines a perceptron neural network with simple signal processing and rule-based classification. In parallel, gait was recorded with video camera. Medical experts identified FOG episodes from videos and their results were used for comparison and validation of this method. The summary result shows that the error in recognition and classification of walking patterns is up to 16%. View full abstract»
Mapping of sensory representation of walking and EMG of prime joint movers: Control of functional electrical stimulationPage(s): 7 - 10| | Quick Abstract | PDF (225 KB) | | HTML
This paper presents machine learning (ML) techniques for development of a control scheme to be used in functional electrical stimulation (FES) of hemiplegic walking. The goal is to make an electrical stimulation pattern by mapping the sensors signals acquired during walking (input) to activities of muscles (output) acting around knee and ankle joints. Two machine learning techniques with ability of time series prediction were analyzed: a nonlinear autoregressive neural network (NARX) and an adaptive-network-based fuzzy inference system (ANFIS). Networks were compared in terms of minimum number of sensors needed for accurate prediction, timing errors, false detections and generalization ability. ANFIS network predicted more accurately, while NARX network needed less sensors, had less false detections and better generalization. View full abstract»
Classification of muscle twitch response using ANN: Application in multi-pad electrode optimizationPage(s): 11 - 13| | Quick Abstract | PDF (618 KB) | | HTML
In this paper we present a method for optimization of spatial selectivity of multi-pad electrode during transcutaneous Functional Electrical Stimulation (FES). The presented method is based on measurement of individual muscle twitches using Micro-Electro-Mechanical Systems (MEMS) accelerometers positioned on hand, while stimulating with low frequency electrical stimulation via pads within multi-pad electrode. When elicited, wrist or fingers flexion/extension produce different, characteristic wave shapes of acceleration, by using trained Artificial Neural Network (ANN) we can detect these characteristic signals and detect correlation of each pad and activated muscle beneath. Results presented in this paper show high degree of accurate classification of the elicited movement in inter-subject testing. View full abstract»
An EMG system for studying motor control strategies and fatiguePage(s): 15 - 18| | Quick Abstract | PDF (380 KB) | | HTML
We present a system for polymyographic analysis which addresses detection of muscle fatigue and strategies assumed by the central nervous system to deal with it. The system consists of EMG amplifiers, force transducers, A/D converter, portable computer and software running in the LabView environment that allows real-time and detailed offline processing of EMG signals in time and frequency domains. We demonstrate the features of the system by using the example of analyzing the strategy to generate 80% percent of the maximum force for prolonged period of time. Force sensor was used to detect muscle fatigue (fall of the force bellow the selected threshold), and EMG recordings were used for the analysis which of the quantitative measures of EMG is correlated with this. We tested the following four methods of EMG measures: 1) median frequency, 2) short-time mean frequency, 3) mean frequency of scalogram and 4) fractal dimension. We show that the system is capable of providing reproducible results and could be used for diagnostics and basic research in motor control. The analysis shows that the median frequency used often is not the best predictor of fatigues, and the measure needs to be selected based on the relative activity of the muscle compared to its maximal activity. View full abstract»
Independent Component Analysis (ICA) methods for neonatal EEG artifact extraction: Sensitivity to variation of artifact propertiesPage(s): 19 - 21| | Quick Abstract | PDF (158 KB) | | HTML
Independent Component Analysis (ICA) is becoming an accepted technique for artifact removal. Nevertheless, there is no consensus about appropriate methods for different applications. This study presents a comparison of common ICA methods: RobustICA, SOBI, JADE, and BSS-CCA, for extraction of ECG artifacts from EEG signal. Algorithms were applied to the data created by superimposing artifact free real-life neonatal EEG and synthetic ECG. Their sensitivity to variation of noise property was compared: we examined variability of Spearman correlation coefficients (SCC) for various Heart Rates (HR) in each of ICA methods. Results show that SOBI and BSS-CCA methods were less sensitive than RobustICA and JADE to artifact alterations (mean SCCs were 0.85 and 0.85 compared to 0.80 and 0.73, respectively) being quite successful in source signal extraction. View full abstract»
Action representation for Wii bowling: ClassificationPage(s): 23 - 26| | Quick Abstract | PDF (769 KB) | | HTML
We present the method for classifying kinematical data required for control of a rehabilitation robot for upper extremities. The classification to two cases (success, no-success) was analyzed by two methods: Bayes estimation and artificial neural network (ANN). The results are presented for an example being envisioned for rehabilitation: playing the Wii bowling with the specially constructed pantograph. The pantograph transforms the pointing-like movement into the appropriate motion of the WiiMote (hand held controller for Wii game); thereby, the user is playing Wii bowling with greatly simplified movement of the hand (range and speed) compared with normal play. The data analysis reduced the information to two key parameters for distinction of success vs. no-success: 1) maximal acceleration of WiiMote and 2) the acceleration of the WiiMote at the ball release time. The Bayes estimation resulted with 82% of correct classification, while the ANN reached the level of 90%. View full abstract»
A closed-loop neural prosthesis for vestibular disordersPage(s): 27 - 30| | Quick Abstract | PDF (379 KB) | | HTML
Vestibular disorders can cause severe problems including nausea, inability to concentrate, and visual deficits. The CLONS project is developing a closed-loop sensory neural prosthesis to alleviate these symptoms. Conceptually, the prosthesis restores vestibular information by stimulating the semicircular canals according to measurements from inertial sensors rigidly affixed to the user. Here we present a project overview and brief update of our progress in animal models and selected human volunteers. View full abstract»
Session 2: Neural networks in power engineeringPage(s): 1| | PDF (14 KB)
An enhanced ANN wind power forecast model based on a fuzzy representation of wind directionPage(s): 31 - 36| | Quick Abstract | PDF (966 KB) | | HTML
Due to high penetration of wind generation in modern power systems, the influence of wind power production over the efficient operation of the power system is increasingly complex. Hence, an increasing interest is shown by different actors in the wind energy market to develop and enhance existent forecasting methods for power generated by wind farms. This paper presents the experience with wind power prediction of a small size wind power producer in Romania. The model was designed using components from Artificial Neural Networks and Fuzzy System theory. View full abstract»
A class of neural adaptive FIR filters for complex-valued load predictionPage(s): 37 - 39| | Quick Abstract | PDF (188 KB) | | HTML
Load prediction is a necessity in a deregulated electrical energy sector. It is important financially and technically. In order to cope with nonlinear and non stationary character of a load signal, an efficient adaptive predictor should be employed. Also, power utilities manage load information as a complex-valued signal. To this cause, performance of a class of complex-valued gradient descent (GD) neural adaptive finite impulse response (FIR) filters is analyzed. It is shown that fully complex nonlinear GD algorithms have the best performance in a load prediction task. To support the analysis, experiments are carried out on the test load signal, metered on a medium voltage feeder. View full abstract»
Design of artificial neural network models for the prediction of the Hellenic energy consumptionPage(s): 41 - 44| | Quick Abstract | PDF (140 KB) | | HTML
Energy consumption predictions are essential and are required in the studies of capacity expansion, energy supply strategy, capital investment, revenue analysis and market research management. In the recent years artificial neural networks (ANN) have attracted much attention and many interesting ANN applications have been reported in power system areas, due to their computational speed, their ability to handle complex non-linear functions, robustness and great efficiency, even in cases where full information for the studied problem is absent. In this paper, several ANN models were addressed to identify the future energy consumption. Each model has been constructed using different structures, learning algorithms and transfer functions in order the best generalizing ability to be achieved. Actual input and output data were used in the training, validation and testing process. A comparison among the developed neural network models was performed in order the most suitable model to be selected. Finally the selected ANN model has been used for the prediction of the Hellenic energy consumption in the years ahead. View full abstract»
Early fault detection and isolation in coal mills based on self-organizing mapsPage(s): 45 - 48| | Quick Abstract | PDF (428 KB) | | HTML
Classical approaches to the fault detection and isolation usually require extensive plant-modeling and statistical analysis of the measured signals and their residuals versus the developed model. In this paper, alternative simple model-free approach is proposed. Real-time data are preprocessed and self-organizing map is trained and used for the reliable isolation of the most frequent mill fault - output fuel-mixture drop due to the coal-stuck in the input bunker. Proposed approach is successfully verified on the real-time data-sets from the coal mills in thermal power plant "Nikola Tesla B", Serbia. View full abstract»
Artificial neural networks broken rotor bars induction motor fault detectionPage(s): 49 - 53| | Quick Abstract | PDF (370 KB) | | HTML
Paper deals with application of online rotor broken bar fault detection via artificial neural networks. Fault can be detected by monitoring abnormalities of the spectrum amplitudes at certain frequencies in the motor current spectrum. These discriminative features are used for training of feed-forward backpropagation artificial neural network. Trained network is capable to successfully classify induction motor rotor condition. Results are presented in tables and figures. View full abstract»


text:
Rowley, Hooley help Albany hold off Colgate 75-71
HAMILTON, N.Y. (AP) Sam Rowley had 18 points and 11 rebounds, Peter Hooley added 14 points and six assists, and Albany outlasted Colgate 75-71 on Wednesday night.
The Great Danes (2-2) shot 48 percent from the field and hit nine 3-pointers. Evan Singletary and Ray Sanders each added 14 points for Albany.
Two free throws from Sanders along with Singletary's 3-pointer gave Albany an eight-point lead, but a late surge brought Colgate (1-4) back in it late. Ethan Jacobs and Damon Sherman-Newsome each hit 3-pointers as Albany's Dallas Ennema split a pair of free throws in between, making it 71-69 with 15 seconds left.


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text:
Relevant offers
Something exciting is brewing in Waitara.
The wheels are moving to get a $4 million to $6m multi-sport complex, gym and recreation facility built across the road from Waitara High School.
For about a year Sports Central Waitara, a group of about 30 people, have quietly chugged away at their goal of having the sports facility for Waitara and it's surrounding areas.
It is hoped the facility, to be built where the derelict Waitara Bowling Club sits, will be available for use in the next four to five years.
"We're now at a point where we're ready to formalise the organisation and formalise the structure to enable us to move the project forward," says spokesman Harry Cast.
Not only will it incorporate a dedicated gym, cafe and indoor basketball or netball courts but league, as well as outdoor facilities.
It is something that is definitely needed not only for recreational users but for the sports that are already struggling. He uses the example of the premiere netball teams.
"Our netball teams don't have a full-sized indoor facility to train in. They train over at the high school or they train outside. We've got three of the eight premiere netball teams out here."
At the moment netball players have to play home games in New Plymouth and their away games are held in Stratford.
"So they have to travel for everything."
This is not the first time plans for a gym or fitness centre have been planned in the town, or even on the proposed site.
Plans began several years ago to build a fitness centre beside the Waitara Rugby League clubrooms. Then the Waitara Gym Club (Gym Sports) made plans to use the bowling club as its new base of operations.
"They went a long way down the track in planning it," he says. But they put their plans to the side and joined forces with Sports Central Waitara as it was more likely to gain the funding required.
Other groups supporting the project are Waitara Athletics, Gym Sports, the two premier netball teams Tyson and Raukura, Waitara Rugby League and the sports teams from Waitara High School.
"That group will grow as more groups become involved."
At this stage the group are looking at two options. The first is to create a venue that all involved sports groups can use at the proposed site.
The second is to transform Waitara's War Memorial Hall, which is under-used at present, into a facility that also caters for ntsGthente gym sports.
This second plan has raised a few eyebrows. ``There are pros and cons about that one,'' Mr Cast says.
``We've spoken with a number of groups around town. The groups that I thought would have been the most against it see it as a really positive idea.''
Feedback from the Waitara RSA is positive as they realise that the hall is under-utilised.
``As long as they have access to the hall when they need it on key occasions they're more than happy to share the facility. Whatever it is, it will still be a war memorial.''
The plan also seems to sit well with the New Plymouth District Council, which wants to see under-utilised facilities used more in Waitara.
So far two major sponsors, TSB Community Trust and the Taranaki Electricity Trust, have pledged to financially support the project.
It is not clear yet exactly how much the trusts will give but there will be a portion left to be found in the community and other sources.
- Taranaki
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text:
Nature's Edible Art – The Autumn Pear
By Cristina
The curvaceous pear.
Like the apple, there are so many varieties of pears and selecting the right one for snacking, baking, poaching or cooking with is instrumental in the culinary experience you are creating. Besides their varying juicy and sweet flavors, I adore the shapes and variations of colors they come in. Their thick, woody stems are rustic and, to me, symbolize a strength in the fruit.
Baked Sweet Potatoes with Dressing, Bacon and Feta Cheese
By Cristina
Why not serve something that's both delicious and loaded with health benefits? Loaded sweet potatoes…high in fiber, high in antioxidants, low glycemic index and an excellent source of potassium.
Fall In Love with Grapes – Red & Black Grapes Focaccia with Goat Cheese & Prosciutto
By Cristina
Call this a loaded focaccia!
A thinner crusted focaccia with cornmeal and fragrant rosemary, I've bejeweled this rustic bread with both red and black California grapes. The sweetness of the grapes paired with salty prosciutto and tangy goat cheese makes this more than just a small plate or mere appetizer. Your palate is going to be wowed by complimentary ingredients like red onions and buttery pine nuts sprinkled throughout this sweet-and-savory dish!
Late Summer's Harvest – Homemade Tomato Jam
I really liked the method of this recipe and the versatility in use of tomato jam. Sweet or Savory, it's your preference which way to go, plus 8 ways with homemade tomato jam!
Pumpkin Pie Spices Spritz Butter Cookies – OXO Cookies for Kids' Cancer
Smallish and delicate, these spritz butter cookies with pumpkin pie spices will have you hooked with their enticing, uniform appearance and their buttery light texture.
Food In Focus: Dry-Farmed Tomatoes
What are Dry-Farmed Tomatoes and why are their flavors so rich and robust?
Mini Chocolate Zucchini Carrot Cakes w/Cream Cheese Cinnamon, Ginger Topping
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Posted 19 April 2013 - 22:09
All of your replies are totally irrelevant to this thread! Its ashame people never have anything positive to say! I dont think you trollers are fully aware, without Windows 95, we would not have the Windows you're using today! I think it is a cool and nostalgic Wallpaper!
Posted 20 April 2013 - 00:33
Posted 20 April 2013 - 01:19
Q: How did you come to compose "The Microsoft Sound"?
A: The idea came up at the time when I was completely bereft of ideas. I'd been working on my own music for a while and was quite lost, actually. And I really appreciated someone coming along and saying, "Here's a specific problem -- solve it."
The thing from the agency said, "We want a piece of music that is inspiring, universal, blah-blah, da-da-da, optimistic, futuristic, sentimental, emotional," this whole list of adjectives, and then at the bottom it said "and it must be 3 1/4 seconds long."
I thought this was so funny and an amazing thought to actually try to make a little piece of music. It's like making a tiny little jewel.
In fact, I made 84 pieces. I got completely into this world of tiny, tiny little pieces of music. I was so sensitive to microseconds at the end of this that it really broke a logjam in my own work. Then when I'd finished that and I went back to working with pieces that were like three minutes long, it seemed like oceans of time.
Posted 20 April 2013 - 01:52
Posted 20 April 2013 - 04:56
Windows 95 is my favorite OS, even more than the modern ones! It is represents simple times! It also represents really the start of what we are using now!
Posted 20 April 2013 - 05:23
Start menu and icons don't require an entire context switch to access nor takes up the whole screen.
Now with Windows 8 people ask .... Where is the start menu? to which Microsoft replies.. they are now Tiles which is the new start menu accessed by the corners of the screen....
Which if one were to think about it... those Icons have become the start menu and the desktop.
Posted 20 April 2013 - 05:36
Start menu and icons don't require an entire context switch to access nor takes up the whole screen.


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Home > jobs > salon / spa / fitness > High End Salon Seeking P/T Reception (Flatiron)
High End Salon Seeking P/T Reception (Flatiron)
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Price: Contact Us
Date listed: 1 year ago
Salon Reception Upscale salon located in flatiron area of Manhattan seeks P/T experienced receptionist who is used to hi-paced environment and multi tasking. Must be well groomed, detailed oriented, have good communication skills, sophisticated/pleasant phone manner, upbeat & extremely polished for meeting/greeting clients. Must be available to work Wed.Thu.Fri From 10:00am-3:45. Computer skills necessary. Knowledge of prosoloution software a plus. Team player. If interested, please email Resume and Head shot to email@example.com Please check ,www.o2-salon.com Principals only. Recruiters, please don't contact this job poster.Please, no phone calls about this job!Please do not contact job poster about other services, products or commercial interests.
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ACE Fit Share
December 19, 2013
Games are a great way to combine interval training, motor skills and fun all at one time. In fact, games are one of the most effective ways to incorporate all aspects of fitness training into a playful and enjoyable atmosphere.
Kids that have been sitting at a desk for hours need to move and get the blood pumping. Incorporating games will integrate the basic fundamental skills such as kicking, jumping, throwing and catching that all kids should practice. Plus, they improve their cardiovascular fitness by running around, and increase muscular strength, balance and coordination by reacting to their surroundings and engaging in play.
You can even turn your warm-up into a game! Using cones, jump ropes, hula-hoops, balls and agility ladders provides a great dynamic warm-up for the body and allows kids to use a variety of muscles and movements. It's far more beneficial for kids to integrate balance, coordination, strength and fun into the warm-up before engaging in a game or training session. The activation of the neuromuscular system and cardiovascular system this type of warm-up provides is ideal before more aggressive activity.
The following obstacle course warm-up incorporates every aspect of physical fitness and will prepare kids for any type of activity whether it's a quick game of tail tag, kick ball or basketball. Have fun!
Station 1: Agility Ladder
Perform jumping jacks, quick steps and hop scotch. Objective: Complete all three exercises twice on the agility ladder. Benefit: Increases heart rate, improves lower-body strength, balance and coordination, and stimulates the neuromuscular system.
Station 2: Hula Hoop
Objective: Try and keep the hoop from touching the ground for 30 consistent circles around the waist. See how many times you can reach 30 consistent circles. Benefit: Strengthens abdominals and back muscles, improves coordination and rhythm, and increases heart rate.
Station 3: Medicine Ball Squat and Chest Throw
Squat while holding the ball upright in front of the chest and quickly come out of the squat and chest throw the ball high up and out in front (like a rainbow). Run to the ball and repeat. Objective: Try and complete 20 Chest Throws. (If you have a small space, keep changing directions back and forth and throw the ball higher versus longer.) Benefit: Increases strength, power and heart rate.
Station 4: Jump Rope
Objective: Skip with the jump rope for 50 skips continuously. Benefits: Increases heart rate, lower leg strength, rhythm and coordination, and stimulates the neuromuscular system.
Station 5: Cone Shuttle Run
Set up two cones about 10 yards apart. Run from one cone to the other and back as fast as possible. Objective: Complete 6 round trips down and back at least twice. Rest in between. It's fun to time this one if possible and see if participants can beat their original times. Benefit: Increases speed, agility and strength, and improves cardiovascular endurance.
If you found this to be article useful to you or someone else, please share it with your friends!
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If you're struggling to meet your health and fitness goals, despite major efforts to clean up your diet and stick to your workouts, it could be that you're eating and training for a body type other than your own. There are three dominant body types—mesomorphs, endomorphs...
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News on Human Sexuality continually updated from thousands of sources around the net.
More women than men think sex is essential
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Last week, Tom and I had the good fortune of a virtual meet up with Coach Janet Hamilton ( firstname.lastname@example.com ) from Running Strong. We were talking to her about her expert article in our upcoming book, " The Ultimate Runner ". She is a well recognized expert and coach on the topics of marathons and gave us some great tips in our casual conversation. It only took me a few minutes to realize that her good, common sense advice was just too helpful to not share with the Lounge ASAP!
She graciously joined us for this week' s podcast and bring some of her tips and secrets to half marathoners (and marathoners too!). And to make it even better, she invited some of her current athletes to join in the conversation.
If you are looking for a voice of reason from a great coach, download this podcast and take it along on your next run.
Download Half marathon challenge with coach janet
And take in her message - especially the tips about running being made up of four very important dimensions: flexibility, strength, biomechanics and training. Do you train with all four in mind?
And then think about her advice to rethink your training pace. Do you need to slow down?
She mentions a few pace calculators in her mesage, here are the links:
McMillan pace calculatorTeam Oregon Pace wizardJack Daniels Pace Calculator
McMillan pace calculator
Team Oregon Pace wizard
Jack Daniels Pace Calculator


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Miss Fortune, Royal Opera House
Edward Seckerson
Writer and broadcaster Edward Seckerson is Chief Classical Music and Opera Critic for The Independent. He wrote and presented the long-running BBC Radio 3 series Stage & Screen, in which he interviewed many of the most prominent writers and stars of musical theatre. He appears regularly on BBC Radio 3 and 4. On television, he has commentated a number of times at the Cardiff Singer of the World competition. He has published books on Mahler and the conductor Michael Tilson Thomas, and has been on Gramophone Magazine's review panel for many years. Edward presented the 2007 series of the Radio 4 music quiz Counterpoint. He has interviewed everyone from Leonard Bernstein to Liza Minelli; from Paul McCartney to Pavarotti: from Julie Andrews to Jessye Norman.
Tuesday 13 March 2012
Miss Fortune in name and deed. Sad to say but Judith Weir's sixth opera is an embarrassment.
Sad because Weir's folk inspired fables have won many friends, sad because she is a composerly composer whose luminous orchestral backdrops and singable vocal lines display an honest talent that never hides behind overworked technique. But Miss Fortune is warm and fuzzy where it should be hard and edgy, it's a social fable with contemporary resonances in everything but its words and music, and worst of all it's an adult opera which sounds like it's spoon feeding amateur philosophy to a child. Silly and naive.
So, turning convention on its head, we've a fatalistic riches-to-rags tale transposed from a Sicilian original and relocated in time and place to take account of the financial ills and social unrest of the here and now. At least that was Weir's intention - to be relevant and "in touch". But when the once wealthy Tina (a self-consciously red-headed but vocally resolute Emma Bell) turns on Fate (a wasted Andrew Watts) and halfway through this short and pointless evening enquires: "Was it you who turned my life upside down?" we know we've come precisely nowhere very fast. This is a libretto which vacillates between the banal and the unintentionally comedic (or is that irony?) full of truisms and clunky metaphors and for all its images of deprivation and violent disorder is about as streetwise as a visitor from Venus. For Rap read rhyming couplets.
The much-publicised breakdancers of Chen Shi-Zeng's efficient but actually rudimentary staging only serve to highlight how irrelevant Weir's musical language is to her conception. Queasy chromatic scales rising and falling in the trombones is as close as we get to the "dark happenings" on the street. One of these days someone might actually commission one of the many young composers at the sharp end of musical theatre - creative song writers with their finger on the pulse of contemporary living.
Everything about Miss Fortune is benign and comfortable - even Tom Pye's eye-catching geometric designs are thoroughly alienating, a garment sweatshop spotless and sanitised like the Royal Opera have re-deployed the "spinning chorus" from their last production of The Flying Dutchman. And the greatest irony of all - Miss Fortune wins the lottery. Indeed it has. What a waste of talent and resources.
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From Britpop royalty to champion cheesemaker. Alex James has said that he would like to make more music with Blur.
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Is Manchester United's Ed Woodward Ahead Of The Wave Or Just Weird?
published about 3 hours ago
Rivalries, some local, some regional, some national were central to marketing of the Premier League and from the late 90s in the first five years or so of the new century there was no rivalry that produced better and higher octane matches than Arsenal and Manchester United. Ferguson against Wenger and Keane versus Vieira were far more than sidebars to the team rivalry as they each carried authentic bitterness and hate. There is still a rivalry but it is now ... more
Islamic State kills at least 25 Iraqi tribesmen near Ramadi: officials
published about 3 hours ago
BAGHDAD (Reuters) - Islamic State militants have killed at least 25 members of a Sunni Muslim tribe in a village on the eastern edge of the provincial capital Ramadi, local officials said on Saturday, in apparent revenge for tribal opposition to the radical Islamists.
ESPN bans Twitter use for baseball writer who defended evolution
published about 4 hours ago
ESPN: No more tweeting for baseball writer who defended evolution
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Louisville Holds On For 31-28 Win Over Notre Dame
published about 4 hours ago
Popular Business News
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Louisville Holds On For 31-28 Win Over Notre Dame
Missouri town on edge awaiting grand jury decision on police shooting
Northwestern Rallies Past Elon 68-67 In OT
Bill Cosby says he does not have to 'answer to innuendos': report
Pastor Corey Brooks To Distribute 3,500 Turkeys Sunday
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Christie's Hong Kong Evening Sale Draws $82 Million
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Buyers snapped up works by Japanese and Southeast Asian artists at Christie's evening sale in Hong Kong on Saturday totaling 635 million Hong Kong dollars ... more
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Pervert's Guide man's new book, an urban myths tome and Youth, an underrated gem
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Judge OKs $450m deal to end ebook price-hike row. And Apple just won't let it die
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Who's winning? The lawyers A Manhattan judge has finally approved Apple's settlement its long-running ebook price-fixing lawsuit: $400m will go to readers who paid over ... more
EU lawmakers consider urging Google to be split up
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Mozilla remembers 2013, back when it still gobbled at the Google money-trough
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Firefox-maker's annual report shows costs rising, revenue flat The Mozilla Foundation has issued its annual financial statement for calendar year 2013, and the numbers raise ... more
Obama immigration plan good, not great for economy
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Running Fast Without Clear Direction Can Be…. DeadlyNovember 21st, 2014
There is so much rapid change and dynamic distraction in the world of work that the wisest leaders have developed intentional strategies with a solid culture foundation whose sole purpose is to give their people a clear sense of purpose and direction that keep them connected to the cause and to each other. ~ Kirk Weisler
This has long been one of my favorite clips to use when wanting to facilitate a discussion on clarity and direction.
We must take steps… even run and run fast. But we must also have a sense of where we are running….and why.
As you run into your weekend I invite you to create a most marvelous weekend for your self and those closest to you. And heck, go ahead and include a stranger too.
Kirk out


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Mountain States Health Alliance taps HMA exec for CEO
Knoxville News-Sentinel, August 20, 2013
Mountain States Health Alliance has tapped a veteran health care executive to serve as president and CEO of the Johnson City-based hospital system. Alan Levine will succeed longtime CEO Dennis Vonderfecht effective Jan. 6, 2014. Vonderfecht announced in February his plans to retire at the end of 2013. Levine, 46, will head to upper East Tennessee from Florida, where he is a Health Management Associates senior vice president and the president of the Florida Group, responsible for operations of 23 hospitals, several surgery centers, physician practices and other support functions across the state, according to Health Management's website.
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- RN Named Chief Patient Experience Officer


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"Sly needs to WHACK whoever's presently posing as his agent."
USA 20-May-2003 (R)UK N/AAustralia N/A
Directed by
Martyn Burke
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Native Plants
Q. Who is Mr. Smarty Plants?
A: There are those who suspect Wildflower Center volunteers are the culpable and capable culprits. Yet, others think staff members play some, albeit small, role. You can torture us with your plant questions, but we will never reveal the Green Guru's secret identity.
Did you know you can access the Native Plant Information Network with your web-enabled smartphone?
Ask Mr. Smarty Plants is a free service provided by the staff and volunteers at the Lady Bird Johnson Wildflower Center.
Need help with plant identification, visit the plant identification page.
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Thursday - June 21, 2012
From: Austin, TX
Region: Southwest
Topic: Non-Natives, Herbs/Forbs
Title: Information on non-native caladiums from Austin
Answered by: Barbara Medford
QUESTION:Have you a leaflet on growing caladiums in the Austin area?
The genus Caladium includes seven species, which are indigenous to Brazil and to neighboring areas of South America and Central America. They grow in open areas of the forest and on the banks of rivers and go dormant during the dry season. The wild plants grow to 15–35 inches tall, with leaves mostly 6-18 inches long and broad.
The Lady Bird Johnson Wildflower Center, home of Mr. Smarty Plants, is dedicated to the growth, propagation and protection of plants native not only to North America but also to the area in which those plants grow natively. So, would have no information on this plant either in our Native Plants Database or a pamphlet on their growth.
Here is an article from Dave's Garden on Family: Araceae, Genus: Caladium that should be of some help.
More Non-Natives Questions
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July 15, 2005 - How should I protect my calla lilies during the winter? If it helps you any, I live in South Carolina. And also will too much water hurt them? We have had massive amounts of rain.
view the full question and answer
Problems with tomatoes in tubs in Campbellton, TX
May 30, 2009 - I have my tomatoes planted in big black plastic tubs, they are starting to wilt and dry up. I have put Sevin dust on them for bugs. I haven't been over watering. Could you please tell me why they are...
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Need some help with my Mexican Bush Sage in Rockport, TX.
July 07, 2011 - My Mexican bush sage looks leggy,ratty and sparse. It's planted in full sun and was cut back to the ground in early spring. My soil is sand and I've watered it sparingly as we've had no rain. I'm...
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Comments on previous answer on non-native invasives from Raleigh NC
March 27, 2014 - https://www.wildflower.org/expert/show.php?id=7827 This answer is incorrect. Please have someone review it to remove the two invasive species you are encouraging people to plant by calling them nati...
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Survival of non-native mimosa in Pennsylvania
June 08, 2008 - Can a mimosa tree survive in Pennsylvania weather?
view the full question and answer
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Abe's Garden set to open new campus
Focus: Health Care
Ethel Metcalfe, 96, a resident of Park Manor senior-living apartments since 1996, sits with nurse Jenina Jedlinski. The nonprofit Abe's Garden is set to break ground on a new, 36,000-square-foot Alzheimer's care community at Park Manor this fall that is expected to become a new model for Alzheimer's care.Nathan Morgan | Nashville Business Journal
Abe's Garden's plans for an Alzheimer's care community at Park Manor will expand the facility's gardens, pictured above. The project is centered around a neighborhood design, with activity centers, common living areas and central courtyards.Nathan Morgan | Nashville Business Journal
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Give it a thin veneer of moral condemnation, and it's all good.
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#toPHwithlove [Updated 18:30 PM, 03 December 2013]
However you call it – Haiyan, Yolanda, the most powerful super typhoon in history – its devastating effect on the Philippines is impossible to ignore. The catastrophe left no building intact in Tacloban, a city of 200,000 people, and over 10,000 are feared dead. Accounts of gale-force winds and rushing water as families are torn and homes are destroyed fill the internet in the typhoon's wake.
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May 10, 2013
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Report : Royals in second place after eight-wicket victory
Series/Tournaments: Indian Premier League
Teams: Kings XI Punjab | Rajasthan Royals
Rahul Dravid and Adam Gilchrist have praised the Rajasthan Royals bowlers for tying down the Kings XI Punjab batsmen towards the end of their innings in Mohali on Thursday. Kings XI were 105 for 2 in the 15th over but were restricted to 145 for 6, Royals allrounder Kevon Cooper leading the way with 3 for 23 from four overs. Ajinkya Rahane then made his third successive half-century as Royals recorded their ninth win of the season with eight wickets and an over to spare.
Dravid, the Royals captain, said death bowling had been a "major concern" for his side, and something that had been discussed among the players. "We have been discussing the issue in the team meetings, working out ways on how to improve our bowling at the death. We actually had a chat with two to three bowlers," Dravid said. "We came out with a few ideas and some plans. The bowlers have been implementing those plans for the last couple of games. I think the bowlers, particularly Kevon and James Faulkner, performed really well."
Gilchrist, the Kings XI captain, said his batsmen should have made more runs in the last five overs but also credited the Royals attack. "The middle-order batsmen didn't capitalise on the start," Gilchrist said. "But full credit to the Rajasthan bowlers. They worked out how to bowl at the death on that wicket. They had the perfect variations and took pace off the ball.
"The pitch was slower than usual. And that made it difficult for the batsmen to hit boundaries. That took the steam out of our batting. We wanted to set a target of around 160, which would have been competitive on this wicket. We had a good foundation but the middle-order batsmen failed to launch themselves."
Despite the early loss of Dravid in the chase, Rahane formed big partnerships with Shane Watson and Sanju Samson as Royals motored to victory. "We timed the chase perfectly," Dravid said. "It could have been a tricky chase, especially because of the slow wicket. They have got very good bowlers in their line-up as well. But Watson and Rahane had a good partnership going to lay the foundation. Then Rahane and Sanju Samson finished it off quite well."
Samson, the 18-year old wicketkeeper-batsman from Kerala, has impressed in the few opportunities he's got so far, and made an important contribution again, with an unbeaten 47 off 33 deliveries. Dravid said there was "something special" about Samson. "I hope he continues to work hard," Dravid said. "He is a very tough customer to bowl at. If you think you can stifle him by bowling short deliveries, you are wrong. He actually plays the short ball quite well. He can play shots and is a very good player of spin."
Cooper, the Man of the Match, said the slow Mohali pitch suited his bowling. "I wasn't bowling well in the last few games," Cooper said. "I knew I had to do well here. So it feels really nice to contribute to the team's win. The wicket was a bit slow. Actually, it suited my bowling. I just tried to take the pace off the ball and it worked out well for me. We bowled well in partnerships. That's very important in T20 cricket."
© ESPN Sports Media Ltd.
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Plays of the day from the fourth ODI between India and Sri Lanka in Kolkata
Contrite Kohli, apoplectic Kohli, and a Dhoni impersonator
Plays of the day from the fifth ODI in Ranchi
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Pakistan should not welcome Amir back
The serene team culture cultivated by Misbah and his men shouldn't be allowed to be disrupted by a player with a tainted past
Rohit or Rahane for overseas opener?
Rohit Sharma has been outstanding as an opener in home ODIs, but his overseas numbers don't look quite as good
Pakistan should not welcome Amir back (165)
The serene team culture cultivated by Misbah and his men shouldn't be allowed to be disrupted by a player with a tainted past
Rohit or Rahane for overseas opener? (81)
Rohit Sharma has been outstanding as an opener in home ODIs, but his overseas numbers don't look quite as good
Dhoni's absence a guide to India's future (69)
He's past his use-by date as a Test captain and keeper. India now have a chance to test Kohli's leadership skills
'I'm a bit disappointed not to get that Test average up to 50' (53)
Mahela Jayawardene reflects on his Test career, and the need to bridge the gap between international and club cricket in Sri Lanka
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Plays of the day from the fourth ODI between India and Sri Lanka in Kolkata


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Vial of Thin Blood
Edit Page Last Edit: 2 years 2 months ago
A Vial of Thin Blood is a fine crafting material used in recipes between crafting levels 75 - 150
Usually dropped from bats between levels 20-40.
Can Be Found In:
- Generally in cave areas.
- Kryta > Gendarran Fields > Cave Between Vigilant Hills and Snowblind Peak
Known Recipes
Strong Intricate Wool Insignia
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Banks' existing IT infrastructure is not good enough to meet regulatory requirements, according to an SAP study.
The German tech giant blamed poor IT systems for a 'large disconnect' between regulators' expectations and banks' ability to meet compliance requirements.
Irfan Khan, SAP's senior VP for database and technology, said: "Banks have limited themselves from doing things [by not taking advantage of big data]. But in banking it is both a necessity and a strategic advantage.
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The company's research, which included a survey of 1,500 alumni of the Frankfurt School of Finance, found that 77% believed technology would help them comply with regulators faster, but they are struggling to do so.
Regulators told SAP they want to establish a 24-hour timeframe to receive financial information within, but Khan said data silos are holding banks back.
"Think of the different types of workloads that would ordinarily be in place, such as ERP, and then take a look at the regulatory reporting environments that banks have," he told CBR. "Commonly thosehave been very separate so it's harder for banks to keep the two in sync.
He added that banks with such data silos risk their information becoming so out of date it is no longer useful for regulators, but could improve by using a "consolidated" environment that would make it easier to transfer financial data to regulators.
While 61% of respondents said their banks plan to increase IT budgets by at least 25% over the next three years, they appear to prioritise mobile banking over cloud and in-memory databases, with six in 10 saying mobile is the future for banking, with in-memory following it with 48% and cloud with 47%.
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It is time. Time to order holiday cards and get them in the mail to your loved ones. (And let's face it, the people you don't love so much too. Sometimes.) If you mail out cards, let … [Read more...]
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Prolific A-League striker Shane Smeltz finally opened his account for the 2012-13 season but in-form All Whites teammate Jeremy Brockie deservedly salvaged a point for the Wellington Phoenix as an entertaining clash with Perth Glory ended in a 1-1 stalemate at nib Stadium last night.
Smeltz, named in the starting line-up for just the second time this season due to injury, international duty and a rushed trip to New Zealand last week for personal reasons, was fairly anonymous until he chose his moment perfectly just after the hour mark when he controlled a nod on by Billy Mehmet and swept the ball past Andrew Durante and a motionless Mark Paston.
Glory coach Ian Ferguson opted to employ Mehmet and Smeltz in the starting line-up for the first time although he stuck to his philosophy of not playing the duo up front in tandem, preferring Mehmet for the out-and-out striker's role.
There have been suggestions Smeltz might have been out of favour with the boss but the Scotsman's fist pump as the goal nestled in the net indicated relations, if strained, are likely to be on the improve.
The competition's all-time leading scorer's 61st career goal could have been a demoralising blow for the Phoenix but Brockie, who had drifted out of the eighth round clash after being prominent in the first half, produced a classy finish in the 72nd minute to allow the New Zealanders to provisionally hold on to seventh spot.
Brockie, a focal point of the Phoenix attack, controlled a through ball nicely, outpaced Lucas Pantelis and then coolly slotted the ball past advancing goalkeeper Danny Vukovic to record his fifth goal in four games.
Neither side had a clear cut opportunity after the Kiwis got on the score sheet to bank all three points although Glory defender Josh Risdon was unlucky not to open the scoring in the 54th minute with his maiden A-League goal when a long range right foot shot beat Paston only to cannon off the post.
Although they produced the first scoreless opening half of the day's tripleheader, there was plenty of enterprise from both sides as inclement weather cleared just before kick-off.
The Phoenix had a golden opportunity to take the lead in the ninth minute but Louis Fenton could only make soft contact with a superb cross swung on from the right by Brockie and Vukovic smothered with ease.
Smeltz and Mehmet illustrated the danger they posed long before the 31-year-old's goal when they combined to almost ease the anxiety of fans concerned by last weekend's shock 1-0 home loss to the Western Sydney Wanderers.
Mehmet jinked past two defenders on the edge of the box and unleashed a decent strike that Paston parried to Smeltz who could only head wide.
The All Whites goalkeeper then made the save of the match in the 22nd minute when his legs deflected a goal-bound glancing header by Travis Dodd.
Brockie's equaliser made amends for a couple of opportunities in the first which were squandered when his touch and finishing deserted him when in potentially scoring positions.
He volleyed a Tony Lochhead cross wide in the 16th minute and five minutes before the interval, with time on his side, he trapped a cross inside the box but his attempt to curl the ball into the right hand corner flew wide.
Former Phoenix midfielder Nick Ward might also have done better with a couple of half chances and despite an industrious shift he was replaced on the hour by Chris Harold as Ian Ferguson tried to exploit the visitors by injecting pace from his bench.
Instead it was the wily veteran Smeltz, playing just his third game of the campaign, who delivered the deadlock breaker 60 seconds later.
While Brockie gained the plaudits, Paul Ifill typically supplied teasing crosses from the right hand flank and also did some great defensive work to track back when the Glory swept downfield.
He looked to pick up a leg injury when clearing one of the Glory's nine corners but battled on until he was replaced by Belgian import Stein Huysegems in the 84th minute.
While the clash was willing rather than spiteful, referee Strebre Delovski still booked five players.
Vince Lia, Ben Sigmund and Andrew Durante picked up yellows for cynical challenges while Liam Miller and Glory captain Jacob Burns were cautioned in the second half - Burns' fifth card of the season means he will miss Friday's visit to the Melbourne Victory.
After playing four of their last five games away the Phoenix will be happy to return home and host the Western Sydney Wanderers on Sunday.
Perth Glory 1 (Shane Smeltz 61) Wellington Phoenix 1 (Jeremy Brockie 72) Halftime: 0-0
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Does the All Blacks' 24-21 win over England strike a psychological blow ahead of next year's World Cup?Related story: (See story)