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Strength and Conditioning Stuff You Should Read: 11/3/14
Written on November 3, 2014 at 6:26 am, by Eric Cressey
I hope everyone had a great weekend. Between final renovations at the new Cressey Sports Performance Jupiter, FL facility and my travel to Massachusetts for our Elite Baseball Mentorship, things have been hectic. Fortunately, I've got some great content to share with you from around the 'net:
Legacy: 15 Lessons in Leadership - I picked this audiobook up on the recommendation of Patrick Ward, and while I'm only about halfway through it, it's fantastic. The author spent considerable time with the All Blacks to see what factors contributed to their success, including a significant change in team culture. As a coach and business owner, many of the points have really resonated with me.
Why Adults Can't Squat Like Babies and Should Stop Trying to Do So - Dean Somerset makes some excellent points on what quality of movement some people are really capable of achieving.
Rethinking Percentage Based Training - CSP coach Tony Gentilcore highlights the pros and cons of training at pre-planned percentages. You can skip the first several paragraphs, if you want, as it's a bit slow to get going, but still good information nonetheless.
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Strength and Conditioning Stuff You Should Read: 10/27/14
Written on October 27, 2014 at 6:10 am, by Eric Cressey
Happy Monday, everyone. I hope you had a great weekend. We're hard at work getting Cressey Sports Performance's new facility in Jupiter, FL ready. As such, I haven't had time to do any blogging, but I do have some great content from around the web to recommend for you. Check it out:
Crawling Your Face Off - I recently wrote a post about how I'm a big fan of bear crawls. Here, Dean Somerset introduces some great progressions you can incorporate on this front once you've master the basics.
Fish Oil and Omega-3 Fats: How to Be Safe with Your Supplements - The folks at Precision Nutrition do a great job of discrediting a review suggesting that fish oil is useless and may actually be harmful. Just as importantly, though, they make some excellent recommendations on ensuring that you have high quality fish oil.
There's a Reason Your Kids Aren't Playing; They're Not Good Enough - Bill Speros wrote up this candid piece for the Boston Globe. If you work in youth sports in any capacity, you'll like it.
Hopefully, I'll have some pictures of the new facility for you later this week!
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Quick and Easy Ways to Feel and Move Better: Installment 60
Written on October 24, 2014 at 7:36 pm, by Eric Cressey
This installment of quick training and nutrition tips comes from Cressey Sports Performance coach Miguel Aragoncillo.
1. Spread the floor...correctly.
Spreading the floor is a cue that can get butchered very easily. For a new lifter, there is no easily understandable point of reference for what "spreading the floor" even means. Simply barking external cues such as "spreading the floor" may elicit incorrect movement patterns that are better understood with visual cuing, which saves time to begin with.
Watch and listen to this video for more detail:
2. Focus on the bigger picture.
Whether you're a frequent gym goer, or a trainer or coach looking to help your clients, the following tip is useful when using new exercises and programs. If you're using this information for yourself to help improve your approach to lifting, just replace the title of "athlete" with "you!"
Say a younger athlete walks into your facility on Day 1 after an assessment. This is their Day 1, and their first exercise after warm-ups is Trap Bar Deadlifts.
How heavy do you tell the athlete to go?
Choice number 4 is a safe bet!
If someone comes in and does not understand the concept of a Trap Bar Deadlift, it is unlikely that you will go as heavy as the rep scheme will allow, all for the simple fact that this person does not even understand the movement, let alone how to properly prepare for a max rep.
The good thing is that you can reinforce a hip hinge movement pattern in a number of ways, and it does not have to be a strict "you can only do this exercise if you have it on your sheet."
Further, sometimes, clients can come in feeling good, bad, sore, or any of a host of other sensations. While these feelings are very subjective and it is a case by case basis, the idea is that you want to keep movement quality above all else despite the external factors that you cannot control.
If a specific movement does not "feel" good due to external factors, regress appropriately. Live to fight and train another day, as opposed to blindly continuing in the fashion of "Well, it's on the paper."
In the case of the athlete, performing a kettlebell deadlift in a sumo stance can be appropriate depending on their training experience, especially if you have heavier kettle bells to teach a hip hinge pattern.
To put this statement in another light - how many times will any given athlete perform a deadlift, squat, or lunge? If an athlete begins an appropriately designed strength training program at the age of 14, and continues this program effectively until he is 18, you have over four years of consistent lifting to improve a specific number.
To extrapolate further, given a 4-day lifting program over 52 weeks in a year add up to 208 opportunities to practice a specific movement pattern. Take out holidays, vacation times, finals and midterms for school, and random weeks where there are snags in scheduling (likely about 7-8 weeks of "off time"), and you have a whopping 44 weeks to train a wide variety of movement patterns.
I'm in it for the long haul, so when you have an athlete hell-bent on getting a specific number, it is helpful to remember that the point is to improve in the gym in order to improve on the field.
3. Check out "The Obstacle is the Way."
One habit that I've gained over the past few years is learning how to pick up a book that is outside of my comfort zone in order to expand my mental horizons and challenge my current thought processes. Fortunately for me, many of the staff at CSP crush audiobooks and regular books alike, and not just anatomy and physiology minded books either.
A school of thought with which I've aligned my mentality is the stoic philosophy - not just a Dead Poets Society rant on free thinking, but rather the attitude on valuing action over non-action and pontificating on the "Coulda, Woulda, Shoulda's" of life. One book that exemplifies this actionable philosophy is The Obstacle is the Way by Ryan Holiday, and I have recommended this book to every staff member here to gain a better understanding of how to approach work, life, and other situations.
To give a primer on the book, it essentially boils down to the aptly named title - that is, if there is an obstacle, then there is no other way around it but to simply stare it down and get to work on whatever that available solutions present themselves.
It is not quick, nor easy, but it is simple enough to understand, with possible long lasting effects, which can provide guidance in the face of adversity for any individual, not just athletes.
4. Try Greek yogurt, peanut butter, and whey protein.
Barring fancy names for a quick snack, I've been crushing yogurt ever since I started working at Cressey Sports Performance. Consuming Greek yogurt has allowed me to capitalize on macros, and depending on the brand of yogurt you get, you can get upwards of up to 22g of protein per cup. Add in a scoop of whey protein, and some powdered peanut butter (powdered peanut butter is used to aid in the consumption of the yogurt, and doesn't take away from the flavor, but enhances upon it), and you have yourself a delicious snack.
I have been going with Greek yogurt, with vanilla whey protein powder, and finally adding in powdered peanut butter. It tastes like peanut butter cheesecake, which is an unreal thought in the first place.
5. Utilize a variety of movements in an exercise program.
There are hidden benefits to varying the position that you perform an exercise within your program. When you're training the anterior core or the various anti-rotation, flexion, or extension movements, utilize different lower body positions to maximize movement variability. This will allow your body to build a stable foundation from which it can improve and build upon as you progress from one exercise to the next.
Here's a basic 3-4 month progression for cable chop variations, where you'll send 3-4 weeks on each step. This will allow a better foundation to be met prior to simply performing all exercises in a standing position.
1. Tall Kneeling Cable Chop - 3 sets of 10 reps per side
Further, you can vary the breathing patterns that you use within these contexts in order to optimize their effectiveness. When teaching this pattern to athletes, it is important to first allow a constant stream of inhalations and full exhalations, while watching for mechanical positioning of the lower ribs and pelvis, as ideal positioning involves reducing anterior pelvic tilt and lumbar extension (arching of the lower back). As you find yourself learning how to "own" this specific exercise, introduce a full exhale while maintaining your position as you perform the concentric portion of the exercise.
About the Author
Miguel Aragoncillo (@MiggsyBogues) is the newest strength coach at the Hudson location of Cressey Sports Performance. More of his writing can be found on www.MiguelAragoncillo.com.
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7 Ways to Make Your Strength Training Programs More Efficient
Written on October 21, 2014 at 9:00 pm, by Eric Cressey
I'm a big believer in pursuing maximum efficiency in our training programs. We want exercises and training strategies that deliver the biggest "bang for our buck," as most people don't have all day to spend in the gym. That said, supersets, compound exercises, and other well-known approaches on this front are staples of just about all my programs.
Unfortunately, sometimes, the typical strategies just don't get the job done sufficiently. There are periods in folks' lives that are absurdly busy and require approaches to kick the efficiency up a notch further. With us opening a new facility right as our busiest season is upon us - and my wife pregnant with twins - you could say that this topic has been on my mind quite a bit these days. With that in mind, here are seven strategies you can utilize to get a great training effect as efficiently as possible.
1. Switch to a full-body split.
Let's face it: you might never get in as much work on a 3-day training split as you do on a 4-day training split. However, you can usually get in just as much high quality work. I've always enjoyed training schedules that had me lifting lower body and upper body each twice a week. However, usually, the last few exercises in each day are a bit more "filler" in nature: direct arm work, secondary core exercises, rotator cuff drills, and other more "isolation" drills. In a three-day full-body schedule, you should really be just focusing on the meat and potatoes; it's the filler you cut out.
Additionally, I know a lot of folks who actually prefer full-body schedules over upper/lower splits. This was one reason why I included 2x/week, 3x/week, and 4x/week strength training options in The High Performance Handbook.
2. Do your foam rolling at another point during the day.
There has been a lot of debate about when the best time to foam roll is. While we generally do it pre-training with our athletes, the truth is that the best time is really just whenever it's most convenient - so that you're more likely to actually do it! If you'd rather foam roll first thing in the morning or at night right before bed, that's totally fine. As long as you get it in, over the long haul, you really won't see a difference if you compare pre-training to another point in the day.
3. Do a second, shorter session at home. (Waterbury, PLP program example)
Remember that not all training sessions have to actually take place in a gym. Rather, you might find that it's possible to get in 1-2 of your weekly training sessions at home. As an example, I have an online consulting client who has a flexible schedule on the weekends, but a crazy schedule during the week. He does two challenging sessions with heavier loading on the weekends (lower body on Saturday and upper body on Sunday). Then, he'll work in some filler work with body weight, band, and kettlebell exercises on Tuesday and Thursday. He's still getting in plenty of work in during the week, but he doesn't have to set aside extra time to drive to and from the gym. Obviously, a home gym alone can make for more efficient programs, too!
4. Move to multi-joint mobility drills.
If you're in a rush to get in a great training effect - and abbreviated warm-up - don't pick drills that just mobilize a single joint. Rather, pick drills that provide cover a lot of "surface area." Here are a few of my favorites, as examples:
Typically, you're going to want to do fewer ground-based drills and more drills where you're standing and moving around.
5. Dress in layers.
Speaking of warm-ups, it'll take you longer to warm-up if you dress lightly - especially as the winter months approach. Athletes always comment that they get (and stay) warm better when they wear tights underneath shorts, or sweatshirts and sweatpants over t-shirts and shorts. Of course, you can remove layers as you warm up.
Additionally, if you're an early morning exerciser, you can expedite the warm-up process by taking a hot shower upon rising. A cup of coffee can help the cause as well.
6. Add in mobility fillers.
If you're going to shorten the warm-up a bit, you can always "make up" for it by working in "fillers" between sets of your compound exercises. I actually incorporate this with a lot of the programs I write, anyway. If you look at our baseball athletes, they're often doing arm care drills in between sets of squats, deadlifts, and lunges. They get in important work without making the sessions drag on really long, but at the same time, it paces them on the heavier, compound exercises so that they aren't rushing.
7. Use "combination" core movements.
Usually, the word "core" leads to thoughts of unstable surface training, thousands of sit-ups, or any of a number of other monotonous, ineffective, flavor-of-the-week training approaches. In reality, the best core training exercises are going to be compound movements executed in perfect form. Overhead pressing, Turkish get-ups, 1-arm pressing/rows/carries, and single-leg movements (just to name a few) can deliver a great training effect. Complement them with some chops/lifts, reverse crunches, dead bugs, and bear crawls, and you're pretty much covered.
There are really just seven of countless strategies you can employ to make your training programs more efficient. Feel free to share your best tips on this front in the comments section below. And, if you're looking to take the guesswork out of your programming, I'd encourage you to check out The High Performance Handbook, the most versatile strength and conditioning program on the market today.
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Strength and Conditioning Stuff You Should Read: 10/20/14
Written on October 20, 2014 at 4:13 am, by Eric Cressey
It's a big week for us at Cressey Sports Performance, as we're in the home stretch and about to get into our new training facility in Jupiter, FL. If you want to follow along, I'll be posting some progress pics on my Instagram account. While I won't have much time to pull together new content this week, I can definitely tell you the following articles will be well worth your time!
Widening the Aerobic Window - Mike Robertson has published some excellent stuff on energy systems development in the past, and this article does a great job of building on them.
The Six Characteristics of a Good Dynamic Warm-up - I reincarnated this old post on Twitter yesterday, and it was a big hit. So, I thought I'd remind the EricCressey.com readers, too.
How You Make Decisions Says a Lot About How Happy You Are - I always love reading research on social phenomenons and how people behave. This Wall Street Journal article highlights some entertaining stuff in this realm.
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Strength and Conditioning Stuff You Should Read: 10/6/14
Written on October 6, 2014 at 8:10 am, by Eric Cressey
It's time for this week's list of recommended strength and conditioning reading:
Elite Training Mentorship - In this month's update, I include an in-service on the top 10 mistakes I see with medicine ball training. I also have two new exercise demonstration videos, and an article on how to prevent "training boredom."
5 Thoughts on Sprinting - This informative post from Mike Robertson draws on insights from his own experience and what he's learned from others.
Squatting Semantics - Charlie Weingroff presents a quick, but informative look at the different kinds of squats and benefits that each affords - assuming technique is correct.
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Coaching the Close-Grip Bench Press
Written on October 3, 2014 at 6:39 am, by Eric Cressey
It goes without saying that the bench press is one of the "Big 3" lifts for a reason: it offers a lot of bang for your upper body training buck. That said, the close-grip bench press is an awesome variation, as it can be more shoulder-friendly and offer slightly different training benefits. Unfortunately, a lot of lifters struggle to perfect close-grip bench press technique, so I thought I'd "reincarnate" this video I originally had featured on Elite Training Mentorship. Enjoy!
If you're looking for a more detailed bench press tutorial - and a comprehensive bench press specialization program - I'd encourage you to check out Greg Robins and my new resource, The Specialization Success Guide.
Have a great weekend!
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4 Reasons We Struggle With "Diets"
Written on September 23, 2014 at 7:02 am, by Eric Cressey
It's been a while since we featured some nutrition content on EricCressey.com, so today, I've got a guest post from Sohee Lee, whose last contribution here was a big hit. It's very timely, as her new resource, Reverse Dieting, was just released and is on sale this week. Enjoy! -EC
Dieting necessarily implies some form of restriction – normally starting with some sort of calorie suppression. The truth is, most dieters take the restriction a little too far – a combination of too few calories and too many foods on the forbidden list.
It should go without saying that resorting to extremes when it comes to fat loss will rarely end well. Yet perhaps due to the mentality that working harder should yield better results, this crash dieting phenomenon refuses to let up.
What's ironic, however, is that the United States is the single most diet-obsessed nation in the world, but we're also the most obese. This is no coincidence. The National Weight Control Registry reports that we spend a grand total of $20 billion a year on the diet industry (books, drugs, products, and surgeries), with approximately 108 million people on a diet in the U.S. at any given moment.
While there are a multitude of socioeconomic, technological, and environmental factors that contribute to this alarming rate, the truth is that when it comes to fat loss, we humans are fighting an uphill battle from the get-go. Our bodies were not designed to subsist on a food-deprived state. By embarking on crash diets, then, we fire up the biological and psychological mechanisms that protect against starvation and incline us, ultimately, to more weight gain.
Here are four common mistakes that you might be making with your diet.
1. You don't consume enough protein.
Of the three macronutrients – protein, carbohydrates, and fats – protein is the most important when it comes to muscle retention while on a diet. Dietary protein is considered muscle sparing, meaning that it increases protein synthesis, and it can also be utilized for the synthesis of glucose, or glycogenesis. Additionally, protein is considered an "expensive" molecule to be used as energy, so to speak, and consequently has a thermic effect.
When it comes to dietary consumption, people tend to fall in two camps: the first camp, mostly the general population, doesn't consume nearly enough, while the second camp, consisting primarily of athletes and bodybuilding aficionados, perhaps consumes more than necessary. The majority of people tend to fall in the former category.
The National Health and Nutrition Examination Survey found that the average American male ingests 102 grams of protein per day and the average American female consumes 70 grams. Is this too much or too little?
The reality is that the body is actually highly efficient at absorbing amino acid, the constituents of protein. The small intestines and liver use a good portion of these amino acids for their own energy and protein synthesis before the remaining gets shuttled into the bloodstream – and at that point, they are further utilized by other tissues, including your heart and skin. Only after all of this happens do the amino acids get used in muscle building.
As for the myth that high protein intake is damaging to the kidneys, those whispers can be laid to rest. A number of studies and reviews suggest that "there is no reason to restrict protein in healthy individuals" and have found no adverse effect with an intake up to 1.27 grams per kilogram of bodyweight per day (1). In fact, those same studies make one question whether low protein intake may actually be a cause of renal function decline.
What happens when you're in a caloric deficit with insufficient protein, then, is that you lose lean body mass. Which, when you think about it, is not desirable, because the ultimate goal is fat loss, isn't it? With loss of muscle mass, you become a softer, doughier version of your former self – not anymore defined or chiseled. And ultimately, your relative bodyfat actually increases, which thereby increases your bodyfat percentage as well. Doesn't sound so great, does it?
We can then flip the question to: if a high protein diet is not harmful to my health, then how much is optimal? More specifically, how much should be consumed per meal when dieting?
The general rule of thumb is to aim for your body weight in grams of protein each day. So if you weigh 150lbs, then you should be consuming approximately 150g protein. Obviously the exact number is going to vary from one individual to the next based on age, exercise regimen, dieting history, level of leanness, and other factors, but it's a good starting point.
2. You go too hard, too fast.
It's true that we live in an obese nation, consisting largely of folks who eat way beyond their bodies' caloric needs. Sitting on the opposite end of the pendulum, however, are those who grossly undereat in an effort to shed fat faster.
Ah, you might be saying, but clearly the more I undereat, the faster progress I will make.
To that end, you swear off all your favorite foods, and exercise all of a sudden becomes your part-time job. You swap out burgers and fries for spinach and dry chicken. You're convinced that if you push yourself to the extremes, you will reap extraordinary rewards.
The thinking is logical enough. Work hard, do well; work harder and do even better; work the hardest you possibly can and achieve the best body of your dreams. Right?
If only it were that simple.
Unfortunately, the body is incredibly complex – far more than we tend to give it credit for. We fool ourselves a la the Dunning-Kruger effect (2), which is a cognitive bias by which people tend to overestimate their competence in any given task.
We are equipped with a number of psychological and biological mechanisms that work to ensure that fat loss does not occur.
Don't think of a pink polar bear.
Don't do it.
Hard to resist, isn't it?
From a psychological standpoint, we do not fare well with being told that we cannot do something. In fact, research has shown that being forbidden from something actually increases our desire for that very thing (3). Why? Simply because it focuses our attention onto that specific matter instead of away from it, and all of a sudden, that's all we can think about it.
Moreover, crash diets rely heavily on willpower – which might seem like a good thing at first glance, but willpower is incredibly exhaustible. What's more, self control when it comes to work, family, relationships, dogs, and diet all rely on the same willpower storage (4). So if you're facing a good deal of work stress, that will deplete your willpower, leaving less room to adhere to your strict diet. Eventually you'll reach a point at which it's impossible to say no to those cookies, and you'll find yourself scarfing down everything but the kitchen sink.
There are a number of physiological changes that take place as well. A reduction in energy intake leads to the body's anti-starvation mechanisms kicking in; they include decreased thermogenesis and increased appetite due to reduced levels of leptin and a spike in ghrelin, the hunger hormone (5). These, coupled with an increased in metabolic efficiency, make it exponentially more difficult to lose fat – and the more drastic the measures, the more extreme these biological responses.
What does this mean? You're hungry, cranky, and fatigued, and all you can think about is your favorite chocolate cake that you've deemed off-limits. That, to me, doesn't sound like a recipe for success.
3. You're impatient.
Ah, but you want results yesterday.
And who's got the time to patiently wait three months, six months, or even a year?
Is it really necessary to be diligent for that long? Can't you just take a pill, tap your shoes together, and wake up the next morning to a new-and-improved you?
I wish there were an easier way. But the truth is, consistency is the name of the game.
Most people will give a diet program maybe five days – two weeks if they're lucky – before they jump ship onto the next cool fad. From Atkins to Zone to Paleo, they can't seem to make up their minds.
The truth is, most of the popular diets out there do work, to some extent. The key, however, is actually sticking with the program long enough to elicit the desired results.
Does it provide you with sufficient protein? Adequate calories? Abundant food choices? If so, then you're probably fine.
Just because you "only" lost one pound this past week does not mean that it's not working. In fact, it's a sign that it's working just fine. So, instead of throwing in the towel or lamenting the time that you've supposedly wasted, might I suggest a radical idea: keep going.
4. You don't have a plan for after the "diet" is done.
Nine times out of ten, here's what happens with fat loss: in our angst to get to the final destination as soon as possible, we overlook the fact that there's going to come a time when the diet is over. And when that happens, we need to be just as, if not more, prepared with a plan of attack.
Assuming that you can simply go back to your former lifestyle of potato chips and drive-throughs and easily maintain your results is a naïve yet common train of thought. But what many fail to appreciate is that oftentimes, weight loss maintenance is perhaps more difficult than the actual weight loss itself.
Why? Because the body is not static. It continues to respond to external stimuli. Meaning that if you all of a sudden consume calories in gross excess, the body will react by storing that extra energy in the form extra body fat and lean mass.
There are a number of routes to entertain at this point. One, you can continue to stay in a caloric deficit on the same diet program and keep up the intense training regimen – though from a longevity standpoint, I doubt that sounds very enticing. Two, you can bump up your calories slightly and enjoy the fruits of your labor for the time being. This also means you can slowly dwindle down any conditioning or cardio you may have been performing.
Lastly, if you're interested in reverse the negative metabolic adaptation that occurred during fat loss, you may want to consider reverse dieting. This is a process by which you slowly and methodically increase your caloric intake in an effort to increase metabolic capacity and build some muscle while keeping fat gain at bay. This is a proven system in which people have been able to more than double their daily caloric intake while experiencing exponential strength gains.
The above is the culmination of the lessons I've learned through years of making mistake after fat loss mistake, plus my observations from working with hundreds of fat loss clients. My hope is that I can save you a good deal of stress, time, and energy by laying out the fundamental mistakes made in dieting that backfire.
I've found that, for just about every individual, if they stick to the principles above, they will see sustainable results. And ultimately, that's the goal, isn't it – to get off the yo-yo dieting wagon and stay lean for good, once and for all?
You have all the tools you need to succeed. Good luck on your journey.
Note from EC: In Reverse Dieting, Sohee and Dr. Layne Norton created an excellent resource. If there is someone in your life who struggles with "yo-yo dieting" - the inability to keep bodyfat off after diets - then this would be a great read (and plan) for them, especially at the great introductory deal that's in place for the next few days.
About the Author
Sohee Lee (@SoheeFit) graduated from Stanford University in June 2012 with a Bachelor's of Science degree in Human Biology (Psychosocial and Biological Determinants of Health). Since completing an internship at Cressey Sports Performance in Hudson, MA, she has worked as a coach and nutrition consultant at Tyler English Fitness in Canton, CT as well as New York City's Peak Performance. She currently works as a fitness writer, coach, and entrepreneur. Sohee is a NSCA Certified Strength and Conditioning Specialist.
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Strength and Conditioning Stuff You Should Read: 9/22/14
Written on September 22, 2014 at 8:31 am, by Eric Cressey
Happy Monday, everyone; I hope you all had a great weekend. Here's this week's list of recommended strength and conditioning reading:
Reverse Dieting - Authors Sohee Lee and Layne Norton just introduced this resource, and I was fortunate to get an advanced copy to review. It's a great look at how chronic dieting can significantly damage metabolism and make it difficult to keep lost body fat off (or lose body fat in subsequent "dieting" efforts). Just as importantly, they outline a strategy for overcoming these challenges. I'd definitely recommend it if you're interested in nutrition, or have dealt with problems like this on your "physique journey."
9 Training Concepts that Suck - While the title is unnecessarily harsh, this article from Ben Bruno is excellent.
Body Language and Leadership - I enjoy reading Gabe Kapler's stuff because he blends a successful background in baseball with a passion for training and nutrition. He also touches on everything from parenting to behavioral research and leadership. To that end, this is a great post for coaches and athletes alike.
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Training Programs: Are Health and Aesthetics Mutually Exclusive?
Written on September 15, 2014 at 9:00 pm, by Eric Cressey
Roughly once a week, I run Q&A sessions on my Facebook page. Often, they give rise to good blog ideas - and today's post is a perfect example, as I received this inquiry during this week's Q&A:
"How do you think that we, as fitness professionals, can help people move from looks-based result mentality to health-based result mentality?"
This post really got me thinking, as it can definitely be viewed in a number of different ways.
On one hand, I "get" what this fitness professional is trying to say: there are still a lot of people out there who are steadfastly adhering to old-school "body part splits" for training when it likely isn't the most efficient way to get to their goals. We want training that improves quality of movement if we're going to stay healthy and highly functional as the years go on.
On the other hand, I don't think there is anything inherently wrong with folks wanting to look better - and allowing it to dictate their training approach as the "carrot at the end of the stick." Whether we like it or not, what one sees in the mirror does have a dramatic impact on one's health - psychological health, that is.
In order words, the question seems to imply that looking good and being healthy are mutually exclusive training goals. I simply don't think that's the case - and for a number of reasons.
First, "health" means something entirely different to everyone. We obviously have a ton of different measures of health status with respect to chronic diseases, but what about being "healthy" enough to take on life's adventures on a daily basis? I know some powerlifters who would feel incredibly "unhealthy" if they tried to play racquetball, but I can guarantee you that if you took a racquetball only guy and asked him to train with a powerlifter for two hours, he'd feel really "unhealthy" the next day, too. If you train to be "healthy" in everything you do, you just might wind up not being really good at any one thing.
Second, I'd argue that there are loads of people out there who train exclusively for aesthetics and are incredibly healthy. Natural bodybuilders come to mind, and I know of a lot of people who "recreationally" bodybuild and supplement this training with powerlifting, Olympic lifting, sprint work, and recreational sports for variety and supplemental conditioning. I'm sure there are loads of accomplished "recreational" Crossfitters out there who have perfect blood work and no joint pain to match their developed physiques, too.
Third, and perhaps most importantly, it's not our job to tell people what their goals should be; it's our job to help them work toward them, even if it does conflict with our own personal biases.
However, I don't think personal biases should be a problem in this context, though. You see, if you really look at successful strength and conditioning programs, they all have a ton of things in common. In fact, it might be 90% of the program that's comparable across "disciplines."
Everybody can foam roll and do mobility warm-ups, regardless of whether they want to look or just feel good.
Compound lower body exercise can benefit anyone, whether they want a firmer backside, better athletic performance, or just to fit in their jeans a little easier.
Most folks need extra horizontal pulling (rowing), regardless of whether they want to step on a bodybuilding stage or just not wind up with shoulder pain from slouching over the keyboard every day.
Fluctuating training stress and incorporating deloading periods is important whether you want to recovery and develop bigger biceps, or you just want to make sure you have enough energy left over after training to play with your kids at the end of the day.
I could go on and on, but the key message is that we can have both health and aesthetics - and if aesthetics are a goal that helps folks to work toward that end, then so be it. I'd be lying if I said that I don't derive more motivation from seeing my abs in the mirror in the morning than I do from a report that my blood lipid panel looks good. It's human nature that we're more concerned with what is public (our appearance) than what is private (our health), so we might as well get used to it. Health goals are awesome, and accomplishments on this front should be celebrated, but don't think you're ever going to see a population shift toward wanting the "fit look" less than the "healthy feel."
Taking it a step further, though, I think improved performance can be lumped in with aesthetics and health as a result of an effective training program. Successful programs might be 75% the same, but it's tinkering with the other 25% that delivers the benefits on all three fronts.
As an example, with The High Performance Handbook, my goal was to create a versatile "main" strength training program that initially could be easily modified based on posture, joint laxity, ideal training frequency, and supplemental conditioning. On the supplemental conditioning front, folks pick different options to shift the program to athletic performance, fat loss, strength improvement, or mass gain perspectives. Thereafter, individuals can choose from a number of different "special populations" modifications, whether it's for folks who want more direct arm work, those who play overhead throwing sports, or those over the age of 50. Then, there are the obvious nutrition individualization components.
The point is that the best programs are the versatile ones that give people the wiggle room to pursue the goals - aesthetics, health, performance, or some combination of the three - that they hold dear.
Obviously, this question opens a big can of worms, and I'd love to hear your thoughts in the comments section below.
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text: Inventions and Innovations Assignment With a partner select one of the inventions or innovations from the list provided to you by the teacher. Through research you will try to find out as much as you can about the entrepreneur and their creation. Your analysis will revolve around the following criteria: The Opportunity What products or services were used before this invention or innovation? (i.e. What was used before this? A little history on the subject.) What alternatives did people have? What was the opportunity available? (Specific problem, need or want) The Invention/Innovation Who created the product? When? How does the invention or innovation actually work? What were those persons' skills, characteristics, strengths, background, etc.? How did the person invent the product or service? (methods tried, successfulness, etc.) Today What has happened since, in this field? Is the invention still used today? To what extent? Has something been innovated from it? (Be specific) Appendix Some idea of its original marketing (cost, price, promotion, production, etc.) Any pictures? Diagrams? Visuals? Your group will be given some library time to begin your investigation. Your search should include both hardcopy (books, periodicals, etc.) and Internet research. You will be given a few days after the library (NOT in class) to further your research and prepare for the presentation. Your mark will be based on two evaluations: a 10 minute slideshow presentation to the class (covering the topics above) a one page (8.5" x 11") synopsis of the information collected (using the given subheadings) 3fabab26-5782-4b54-8612-7a7a6695a511.doc Canadian Inventions Telephone Jolly Jumper Batteryless Radio Miss Vickie's Potato Chips Basketball Java Five Pin Bowling Hockey Mask Cardiac Pacemaker V-Chip First Heart Valve Canola Pablum Trivial Pursuit Kerosene Electronic Synthesizer Zipper Green Ink (for money) Patented Lightbulb Standard Time Hydrofoil Anti-Gravity Suit Laser (sailboat) Insulin Snowblower/Snowplow Frozen Food Snowmobile Superman (Comics) Lacrosse Panoramic Camera Ice Hockey Paint Roller Ginger Ale Blackberry IMAX Any Other Canadian Invention 3fabab26-5782-4b54-8612-7a7a6695a511.doc Inventions and Innovations Assignment Summary Sheet (Display) Evaluation Sheet Names : Innovation : Quality of Information (Thinking) / 10 Contains all important details? (Names, Dates, etc) Contains informative and interesting information? Depth and Breadth of coverage Does it contain creative elements? Quality of Presentation (Communication) / 10 Is it appealing to look at? Does it attract attention? Is it neat and well organized? Is it free from spelling and grammar errors? Total = / 20 Inventions and Innovations Assignment Summary Sheet (Presentation) Evaluation Sheet Group Member Names: Invention or Innovation: Knowledge /5 Quality of written content (course material) Depth of coverage Presentation followed logical order Thinking /5 Variety of material displayed Creativity of design or layout Communication / 10 Quality of visual items (neatness, organization, graphics, attention to detail) /5 Quality of presentation (discuss rather than read, evidence of practice, confidence, time) /5 / 20 3fabab26-5782-4b54-8612-7a7a6695a511.doc


text:
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text:
Bluegrass To Fill 4-H Camp
August 20, 2014 Those pining for some toe-tapping bluegrass this weekend will need to look no further than the Wetzel County 4-H Camp, as the ninth annual Veterans Bluegrass Festival takes over the grounds Aug. more »»
Helping Heroes Wants To Help Veterans In Wetzel County
August 20, 2014 Jazmine Domonski, Outreach Specialist of Helping Heroes, Inc., visited the Wetzel County Commission on Aug. 6 with information concerning her organization, which helps homeless veteran. more »»
Valley Praise Fest Set For Saturday
August 20, 2014 The fifth annual Valley Praise Fest will be held Saturday, Aug. 23, at Faith Fellowship in Reader, highlighted by a performance by The Carriers. more »»
Environmental Questions Posed
August 20, 2014 Residents, environmentalists, and activists gathered at Hilltop Community Center, located on Ohio Route 536, on Aug. more »»
Town & Country Days Continues
August 13, 2014 The 54th annual Town and Country Days picked their royalty on Aug. 11 after opening ceremonies to kickoff the fist day of Town and Country Days. more »»
Commission Earns State Tax Department Award
August 13, 2014 Wetzel County Commission was honored Aug. 5 as they became the 2014 recipients of the Thelma J. Stone Memorial Achievement Award. more »»
PCDA At Center Of Ordinance Changes
August 13, 2014 Paden City Council passed the first reading of two ordinances concerning the Paden City Development Authority during a tumultuous council meeting Aug. 4. more »»
Officials, Residents Meet With CSX Officials
August 13, 2014 According to West Virginia Department of Transportation's Assistant District Engineer of Bridges, Daniel Sikora, New Martinsville's Brooklyn/Main Street Bridge project might reach completion by the... more »»
Sheriff's Office Has Been Busy In 2014
August 13, 2014 Wetzel County Sheriff's Office Chief Deputy Mike Koontz provided the county commission with an update Aug. 6 on recent department activity, including the hiring of a new secretary for the department. more »»
Cross Pleads Guilty To Federal Drug Charges
August 13, 2014 On Aug. 6, the Wetzel County Prosecuting Attorney's office released information on the federal court case involving Amber J. Cross, 26, of New Martinsville. Cross entered a plea of guilt on Au. more »»
Council Discusses PC Parks, Streets
August 13, 2014 Paden City Councilmen Dan Probst and Tom Trader gave reports on the city's park and pool at the monthly meeting held Aug. 4. Councilman Probst said he felt everything is going well. more »»
Damaged Airport Hangars Concern Area Residents
August 6, 2014 The P W Johnson Memorial Airport was a topic of concern at Monday's New Martinsville City Council after city officials reported a July 27 storm damaged the already rundown property, causing a hazard... more »»
Town And Country Days Begin Monday
August 6, 2014 Glitz, glamour—and perhaps glitter as well—will take the stage Monday for the first night of the 2014 Town and Country Days. more »»
PC Ordinance: No Bicycles On Sidewalks
August 6, 2014 Several citizens appeared before Paden City Council Monday evening to express concerns they have with an ordinance which prohibits children from riding their bicycles on city sidewalks. more »»
CRI Opens Paden City Office
August 6, 2014 The Wetzel-Tyler office of Community Resources, Inc. has opened a new office in the Paden City Health and Recreation Center, the old Paden City Middle School. The office, located at 425 S. more »»
Senior Day At Fair Set
August 6, 2014 Area senior citizens will gather for food, fellowship, and fun at the Mollohan Center when Senior Citizens Day is held at Town and Country Days on Aug. 14. more »»
Stokes Looks To Make Album
August 6, 2014 Kevin Stokes got his start playing guitar and singing almost nine years ago at Baristas Cafe and Pub when he was still in high school. more »»
WCSWA Speaks At Hearing
August 6, 2014 A handful of passionate opponents spoke out July 30 against proposed rule revisions for the disposal of waste material from drilling sites. more »»
Seckman Releases Her Fourth Novel
August 6, 2014 It's been just two short years since her debut novel "Past Due," and it's obvious Elizabeth Seckman has not put away the pen since. more »»
Judge Hummel Reduces Sentence For Dreyfuse
August 6, 2014 Christine N. Rial Dreyfuse, 27, of New Martinsville, was released from jail Aug. 4 after Judge David W. Hummel approved of a motion for a reduction in sentence. more »»


text:
Driving without tyre warmers "very difficult" – Nasr
2014 F1 season
Felipe Nasr said it was "very difficult" to get Pirelli's development tyres up to temperature without the use of tyre warmers, as will be required by new rules.
With tyre warmers set to be banned next year, Pirelli produced new development tyres which the Williams test driver used in Bahrain today.
Nasr races in the GP2 series where tyre warmers are not permitted, but experienced difficulties getting heat into the 2015 tyres, which are at an early stage in development.
"Running a Formula One tyre when it hasn't been in a blanket was one of the most interesting things as it's very difficult to get them up to temperature, even in the Bahrain heat," said Nasr.
"It will be even more of a challenge at tracks such as Silverstone or Spa."
A previous attempt to ban the use of tyre warmers in 2009 failed after concerns were raised by drivers.
2014 F1 season
- New radio reveals Hamilton's suspicions in Monaco
- 20 things that made F1 great in 2014
- Vergne appointed Ferrari tester as De la Rosa leaves
- Hamilton's second championship victory in pictures
- F1 wins as Mercedes lets Hamilton and Rosberg fight
Browse all 2014 F1 season articles
Image © Williams/LAT


text:
- 800.878.7323
More copies of this ISBN
This title in other editions
Other titles in the Wind River Mysteries series:
Buffalo Bill's Dead Now (Wind River Mysteries)by Margaret Coel
Synopses & Reviews
Publisher Comments:
With her gritty mysteries steeped in authentic Native American culture, New York Times bestselling author Margaret Coel is widely considered the most accomplished heir to Tony Hillermans legacy," (Scripps Howard News Service). In the latest Wind River novel, Arapaho attorney Vicky Holden and Father John OMalley confront a ruthless killer in the wake of a miraculous event.
A mysterious penitent confesses to murder, and then flees the confessional before Father John can identify him. Two months later, Vicky discovers rancher Dennis Carey shot dead in his truck along Blue Sky Highway. With the tragic news comes the exposure of an astonishing secret: the most sacred creature in Native American mythology, a white buffalo calf, was recently born on Careys ranch.
Making national headlines, the miraculous animal draws a flood of pilgrims to the reservation, frustrating an already difficult investigation. As visitors throw the reservation into turmoil, Vicky and Father John try to unravel the strange events surrounding both Careys murder and the recent disappearances of three cowboys from his ranch.
It could be coincidence, given the nomadic life of the cowboy trade, but when one of them fails to appear in court to testify on an assault charge, Vicky wonders if Arnie Walkfast and his Arapaho buddies are guilty of more than just assault. And at the back of Father Johns mind is the voice from the man in the confessional: I killed a man
"In Coel's solid 16th Wind River mystery (after 2010's The Spider's Web), attorney Vicky Holden and Catholic priest John O'Malley must sort through a tangle of greed, deception, and murder. While the star-crossed pair yearn vainly for each other, they also both love the Arapaho Indians, who need their advice and protection. The theft of important relics — the regalia that Chief Black Heart wore in Buffalo Bill's Wild West Show in the late 19th century — on their way to the tribe's museum is devastating to older people on Wyoming's Wind River reservation, but Vicky and Father O'Malley discover not only that there are thieves who'd kill for collectible artifacts but also that some younger Indians lust after money more than their cultural heritage. Like Tony Hillerman, Coel respects the traditional Native American worldview, and the setting and characterization are strong enough to compensate for some plotting lapses. Agent: Rick Henshaw. (Sept.)" Publishers Weekly Copyright PWxyz, LLC. All rights reserved.
Vicky Holden and Father John O'Malley find themselves on opposite sides of an investigation.
When Arapaho Ned Windsong is shot to death, his fiancée Marcy is the only witness. Even though she identifies two Arapaho troublemakers, Ned's family clings to the belief that Marcy herself was responsible. Convinced of Marcy's innocence, Vicki agrees to represent the outsider- and finds herself at odds with her own people.
She also finds herself at odds with Father John, because the mission priest has glimpsed something in the beautiful girl that shakes him to his core. And when the men Marcy has accused of murdering her fiancé are found dead in an abandoned barn, Vicky and Father John realize they are caught in a web of lies and deceit woven by a master.
After more than 120 years, the regalia worn by Arapaho Chief Black Heart in Buffalo Bill's Wild West Show were supposed to be returned to his people. But the cartons containing the relics were empty when they arrived at the Arapaho museum. Rancher and Indian artifact collector Trevor Pratt had them shipped from Germany and believes thieves must have stolen them en route.
Vicki and Father John suspect Trevor knows more about the theft than he's telling—a suspicion that's confirmed when they witness a car speeding from his home and he's found murdered inside. To find the killer, they must first uncover the truth about a blood feud between two Arapaho families—and the original theft of Black Heart's possessions dating back more than a century…
About the Author
Margaret Coel is the New York Times bestselling, award-winning author of The Thunder Keeper, The Spirit Woman, The Lost Bird, The Story Teller, The Dream Stalker, The Ghost Walker, The Eagle Catcher, and several works of nonfiction. She has also authored many articles on the people and places of the American West. Her work has won national and regional awards. Her first John O'Malley mystery, The Eagle Catcher, was a national bestseller, garnering excellent reviews from the Denver Post, Tony Hillerman, Jean Hager, Loren D. Estleman, Stephen White, Earlene Fowler, Ann Ripley and other top writers in the field. A native of Colorado, she resides in Boulder.
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text:
Selma Blair
'Selma' Stars Use NYC Premiere to Support Peaceful Protests
The release of the biopic Selma --�which chronicles Martin Luther King Jr.'s non-violent campaign of civil disobedience... MORE
Niecy Nash Trying to Stay 'Present' Through 'Selma' Golden Globe Nominations
Niecy Nash has come a long way from her days on Reno 911! Her latest movie,...MORE
Celebs At 'Selma' Gala Explain Why The Film Will 'Resonate' In Light Of Recent Events
The recent protests going on across the country over the Eric Garner and... MORE
Oprah Gets Emotional Talking About 'Selma': 'I'm proud Of What We Were Able To Do'
For Oprah Winfrey, the story told in the upcoming historical drama Selma is as important today as it ever...MORE
Tyler Perry Cut the Cord During Son's 'Amazing' Birth
In between directing, writing and producing several films and television shows, Tyler Perry found time to be at... MORE
'Pretty Little Liars' Boss Marlene King Talks 'A' Theories: 'Only One Fan Guessed the Truth!'
Merry Christmas to all, and to all a...MORE
Pretty Little Liars: Could Aria Be A?! Lucy Hale Spills 'It Would Make Sense'
If you're like us, you're probably anxiously awaiting the Pretty Little Liars... MORE
Get Your First Look at Oprah's Most Dynamic Scenes From Her MLK Biopic 'Selma'
Oprah Winfrey invited ET's Nancy O'Dell to the set of her new movie...MORE
Oprah Explains Why 'Selma' May be Her Most Important Movie Yet
Oprah Winfrey gave ET's Nancy O'Dell a behind the scenes look at her new movie -- the Martin Luther King Jr.... MORE
before they were famous cant hardly wait
Can't Hardly Wait was one of those generation-defining movie of the '90s starring Jennifer Love Hewitt, Ethan Embry, Seth Green and Lauren Ambrose – But they weren't the only ones! Check out these 13 famous faces you may have forgotten were in the beloved teen movie.MORE


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Supporters of former Ukrainian Prime Minister Yulia Tymoshenko take part in a rally outside Ukraine's High Specialized Court on Civil and Criminal Cases in Kiev, Wednesday, Aug. 29, 2012.
Azarov: Trade between Ukraine and China totals $10 billion, continues growing
Observer: Video surveillance at polling stations in Ukraine to favor transparency of electoral process
Azarov: Gas booster station at Yuliyivske field to help Ukraine become energy independent
Azarov: Ukraine to build six new gas booster stations, start production of equipment for them
Imagine a country with Russian politics and Greek economics, and you might have something close to the current state of Ukraine. In the heart of its capital, Kyiv, a 21st-century soccer stadium sits empty and chillingly distant from the teeming streets. Home to Euro 2012, the stadium is a stark reminder of all that the highly indebted people of Ukraine can ill afford. Farther afield, a gargantuan new airport terminal is equally ignored, bypassed by airlines that refuse its usurious fees.
Agence France-Presse: Russia brands new sanctions roadblock to Ukraine peace
The Guardian: Ukraine forms 'ministry of truth' to regulate the media
France 24: West extends sanctions as Ukraine violence flares up
Yahoo! News: US imposes new Russia sanctions ahead of Ukraine peace talks
Economist: Ukraine needs energy reform to fix the economy and weaken Russia's grip
Radio Free Europe/Radio Liberty: Belarusian, Kazakh leaders headed to Ukraine
Bloomberg: Under-equipped Ukrainian soldiers get aid from volunteers
© 1995–2014 Public Media


text:
- Ariana Grande dyes her hair a dark brown color- US Weekly
- Nicki Minaj is releasing a new music video- TMZ
- Lucy Hale cancels her upcoming tour due to health issues- Gossip Cop
- Dove Cameron & Ryan McCartan cuddle up- Just Jared Jr
- Pedro Pascal in talks for Great Wall movie- Entertainment Weekly
- Big Eyes is about the 'most quiet feminist you've ever met' - Huffington Post
- The two best at the People Mag Awards- Lainey Gossip
- Sarah Jessica Parker plots Divorce comedy at HBO- The Hollywood Reporter
29 November 2009 at 3:29 AM
Elisabetta Canalis & Cindy Crawford: Bikini Buddies!
About this photo set: Elisabetta Canalis, boyfriend George Clooney, Cindy Crawford and husband Rande Gerber spend a few days together on vacation in Mexico on Friday (November 27). … Read More Here
Posted to Bikini, Cindy Crawford, Elisabetta Canalis, George Clooney, Rande Gerber, Shirtless


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Lonely goat home again after stay at Sheriff's Office
Published: Wednesday, January 5, 2011 at 10:10 a.m.
Last Modified: Wednesday, January 5, 2011 at 10:10 a.m.
The little goat that was taken into custody on Monday night has been reunited with its owner.
The animal apparently got lonely and ran away from home in seek of companionship, according to the Alachua County Sheriff's Office.
In an e-mail to The Sun, sheriff's spokesman Art Forgey said: "Someone that knew who owned the goat saw its picture on your website and notified the owner. The owner stated that the goat had been outside and does not like to be alone. It had escaped."
The goat was found by a deputy alongside a road near Haile Plantation. It was so tame that it spent most of Tuesday morning inside the headquarters of the Sheriff's Office visiting the staff and being petted and scratched and cooed over.
The goat was reunited with its owner and safely back at home by Tuesday evening.
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


text:
At Gencon I purchased 2 Core sets, 1 X-Wing, 2 TIE, 3 TIE Advanced, 3 Y-wings
That gives me 3 of every ship but TIEs and I have 6 of those.
I could have reduced the price I spend by buying three starters, but I wanted wedge and the TIE pilots.
I really like having 6 of each dice. It really isn't that uncommon to roll 4 dice and we have even had occasion to roll 5.


text:
Your Overtons.com Session is About to Expire!
Enter or verify that code JINGLE is in your cart at checkout, and a 10% discount will be applied to your order. Your savings will be based on the merchandise total only, excluding shipping, handling, additional freight, and taxes. This offer can not be combined with any other offer. Offer expires at 11:59pm ET 12/20/14. Other restrictions and exclusions may apply. Click here for full offer details
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- Grant
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- About Us
by entering Montreal's biggest entrepreneurship contest. In total, over $400,000 grants and a value of $250,000 in support services each year!
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text: POPSUGAR Moms Halloween Monster Candy Eyeballs by Moms 10/20/09 0 Shares Print 0 0 0 0 0 Previous Photo 1 of 11 View on One Page ADVERTISEMENT ( more slides) Next 1 Monster Candy Eyeballs Previous Photo 1 of 11 View on One Page ADVERTISEMENT ( more slides) Next 0 0 0 0 0 Read More Monster EyeballsPeanut ButterHalloweenChocolateCandy Halloween Heartwarming Baby Photos of 2014 3 days ago Jimmy Kimmel's Halloween Prank Is Back and Better Than Ever 4 days ago 17 GIFs to Remind You How Much You Love The Nightmare Before Christmas 2 weeks ago Which Harry Potter Couple Are You? 2 weeks ago 18 Spine-Tingling Books to Curl Up With 2 weeks ago Cinnamon-Caramel Pumpkin Cupcakes Will Put a Smile on Your Face 3 weeks ago 10 Pumpkin Beauty Products That Are (Almost) Better Than Pie 11/27 Candy Jill Duggar's Baby Bump In A Bow 2 days ago 60 Peppermint-Flavored Products Ranked From Worst to Best 3 days ago How Can You Resist a Dessert Made With Oreos, Candy Canes, and Chocolate? 5 days ago 20 Homemade Candies That'd Make Willy Wonka Jealous 1 week ago Truly Wow Them With Homemade Chocolate-Almond Toffee 1 week ago Grand Marnier Truffles: Because Booze Makes Everything Better 1 week ago Vegan Peppermint Patties That Give York a Run For Its Money 1 week ago Stay sane and savvy with our daily newsletter Enjoy expert advice, time-saving tricks, kid-friendly food and fun in your inbox. Sign up with Link Love 3 reasons you're not the parent you want to be — HuffPost Parents How to get in gear for your holiday due date — FitPregnancy See which sitcom star is superexcited to become a mom — People Moms & Babies These Christmas cards are the absolute worst — BabyCenter Blog The easiest way to remove those annoying price tags from your Christmas gifts — Real Simple Latest Moms


text:
I've been tasked with finding documents that contain certain words if other words exist in the same document. It was worded to me like this:
Contains word1 or word2 within the same document as word3 or word4
I've been messing around with if/then conditionals for regexp and I can't quite figure it out. Here is what I have so far:
This doesnt seem to work for me though. Even if the document only contains 'word2', it still matches.
Any suggestions?


text:
Honolulu News
Local news for Honolulu, HI continually updated from thousands of sources on the web.
Hotel Street closed briefly after small fire
22 min ago | The Honolulu Advertiser | Comment?
Hawaiian Electric Company, Inc. - Alternative Energy - Deals and...
Yesterday | PR-inside.com | Comment?
Hawaii governor wants state to build along Oahu's new elevated-rail transit line
Yesterday | Business Journal | Comment?
Santa supports Maui toddler with cancer, goes bald
Friday | KITV-TV | Comment?
John Coen's artistic encounter with Keane
Friday | Wenatchee World | Comment?
Beware of webcam hackers this holiday season
Friday | KITV-TV | Comment?
Action not Rhetoric Needed! Pas wants emergency sitting in Parliament as Kelantan flood worsens
Thursday Dec 25 | Malaysia Chronicle | Comment?
Local keiki waiting for Santa's arrival
Thursday Dec 25 | KITV-TV | Comment?
Trevor Ozawa officially the councilman for East Oahu
Thursday Dec 25 | KITV-TV | Comment?
Waters loses election challenge for City Council seat
Wednesday Dec 24 | The Honolulu Advertiser | Comment?
Students invited to enter Toyota dream car contest
Wednesday Dec 24 | West Hawaii Today | Comment?
American Savings Bank Kapiolani Branch Robbed
Wednesday Dec 24 | STAR 101.9 | Comment?
Honolulu police enforce expanded sit-lie ban
Wednesday Dec 24 | West Hawaii Today | Comment?
A rare, but illegal sighting of a coconut crab in Hawaii
Wednesday Dec 24 | KITV-TV | Comment?
Trends and Talkers: HPD keeping Chinatown street free of homeless campers
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text: Force India: We're feeling pretty positive with our qualifying 17 March, 2013 Paul di Resta Sahara Force India delivered a strong showing as qualifying for the Australian Grand Prix resumed this morning. Paul Di Resta qualified in ninth, while Adrian Sutil ended the session in twelfth. Paul Di Resta, VJM06/04 "We came here with intentions of reaching Q3 so it's a good way to start the year. I think we got most things right today, especially the timing of the switch to a fresh set of intermediates towards the end of Q2. Ninth position is a good place to be starting and it's on the cleaner side of the track too. It's difficult to predict much for the race, just as it's hard to predict the weather, but we're in a strong place to start the race. Our long runs on Friday looked competitive and consistent so we will go into the race with maximum attack and aiming for points." Adrian Sutil, VJM06/03 "The track conditions were much better this morning, but it was still tricky and I didn't feel that comfortable on the damp track. The key to Q2 was the timing of your lap and we probably changed a bit too early to the new intermediates because there was only one quick lap in those tyres. I had time for another lap, but my tyres were going off and I could not improve. Even so, I'm quite happy with the session and it's not bad to end up twelfth in my first qualifying session back with the team. I can feel there is more to come and I felt good in the dry conditions on Friday, so I hope we carry that into the race." Robert Fernley, Deputy Team Principal "We're feeling pretty positive with our qualifying showing this morning and our performance level is about where we expected. The conditions remained tricky with a damp and drying track, but we managed to get Paul through to Q3 and that was a clear objective. Adrian didn't feel totally comfortable in the wet, but given that this was his first qualifying session for over a year, twelfth place is a good effort. The weather forecast for the rest of the day looks uncertain, but our strong showing on Friday gives us every reason to be optimistic this afternoon. Points should be in reach for both cars and will remain our objective." Tweet Related NewsForce India: We are pleased to see both cars make the finishForce India: We will need to plan for all possible conditionsForce India: The first two sessions of the 2014 season have gone pretty much to plan for usPerez: Force India is very hungry and I hope we can achieve some great things this yearHulkenberg: I feel comfortable, but I think this feeling will grow stronger during the seasonMallya: I think we can arrive in Melbourne feeling happy about the work we've done over the winterPerez: I have a comfortable feeling that we are in good shape for AustraliaSutil gets 'man of the match' for his comeback in MelbourneForce India: A great team performance to start our seasonForce India: The cars are working well


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Newcastle break losing run with thrilling win over Everton
Papiss Cisse's fifth goal in six games launched a Newcastle fightback as they ended a four-match losing streak with a 3-2 victory over Everton.
The Senegal international cancelled out Arouna Kone's fifth-minute opener - his first for the club on his first Premier League start for the club he joined during the summer of 2013 - with a close-range finish 11 minutes before the break .
However, Toffees boss Roberto Martinez may feel the African Cup of Nations-bound frontman was lucky to still be on the...


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"I got a lot of pressure over a period of about two weeks, and I held my ground, ... I was committed to a cause."
Related quotes
"I've never had a problem with Robby, ... Like I said, I just held my ground is all I did and he just decided he wanted to take that place from me instead of working for it."
"[That held true last week when the 15-year Microsoft veteran revealed he would retire at the end of next year.] If you want to make a difference, and you see something that can be improved, then don't talk--improve it, ... My dream is for a much more agile, quality-driven engineering organization with fewer roadblocks and more open highway to speed on. ... Now, let's ship, ship, ship!"
"We just dealt with a rescue who literally held an animal for eight weeks and allegedly forced a payment to get that animal back."
"While the margin remains under pressure, we're pleased that it has held through this quarter. This reflects our efforts to shift the asset mix, emphasizing internally generated assets while shedding lower yielding assets and higher cost funds."


text: HomeTVAll My ChildrenSoaps and Breast Cancer: Five Powerful Storylines Jamey Giddens October 5, 2010 All My Children, Days of Our Lives, General Hospital, One Life to Live, The Bold and the Beautiful, The Young and The Restless 7 Comments October is National Breast Cancer Awareness Month. In honor of all the brave people who have been diagnosed with this disease, as well as their loved ones, I wanted to take some time to remember some of daytime's most memorable breast cancer storylines. Take a look after the jump. In 1994, General Hospital's fiery physician Dr. Monica Quartermaine (Leslie Charleson) was diagnosed with breast cancer. In the gut wrenching scenes above Monica's then-husband and sparring partner Dr. Alan Quartermaine (Stuart Damon) helps her come to terms with the fact that it's time to tell their sons, AJ and Jason (a young Steve Burton, seen in the clip), that their mother was ill. 7 Responses east.west October 5, 2010 We will never have the pleasure of seeing stories like these ever again. All we are subjected to now is actresses giving it their all (Florencia Lozano, Debbi Morgan, etc) in parodies of these great cancer stories. B&B's one right now has me @ a ?, b/c it sounds great on paper, but the execution has been flat for me. Log in to Reply ladyofthelake October 6, 2010 I'll never forget Monica's cancer storyline. Brings tears to my eyes even now. My mother was going threw her first round of breast cancer then, it hit home so much. It still hits hard for me to watch, especially after my mom lost the battle three years ago. Log in to Reply luverica October 6, 2010 I remember Monica's cancer storyline and Leslie Charleson winning an Emmy for that phenomenal performance. God bless writer extraordinaire Claire Labine. Looking at that clip, I actually find myself missing that version of Jason. I wish a better writer had the balls to find a middle ground between who he is now and what he was. I'm so sick of the brooding mob bull crap and Steve Burton's deserves better. Log in to Reply Jorpa October 6, 2010 The day Jonathan cut Reva's hair was the day he became human to me. This was 6 weeks before my father died of cancer. He saw a scene of Reva with the scarf on her head on one her bad days and said she looks like she has cancer like me. I hate this story aired at the same time my father had it. It was really hard to watch. This is the first clip of GL I've seen since it went off the air. I'm still crying. It's a shame we won't get stories like this anymore. TPTB just don't care anymore. Log in to Reply alstonboy4315 October 6, 2010 Luverica— Leslie Charleson has never won an Emmy, unfortunately. She was heavily FAVORED by critics to win, but Erika Slezak won her FOURTH Emmy instead that night. But I agree……she certainly deserved it. Too bad Leslie and Monica will probably NEVER get a storyline that gritty and powerful again. Log in to Reply luverica October 6, 2010 Thanks for the correction alstonboy4315. I would've swore I saw Leslie get an Emmy. Oh well. It must've been wishful thinking because Leslie really kicked butt. Log in to Reply Dariclone October 7, 2010 Thank you so much for sharing these clips of incredible storylines, many of which I've never seen. East.west is right, we never get to see cancer storylines done as well or with as much respect as this anymore. Log in to Reply Leave a Reply Cancel Reply You must be logged in to post a comment.


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Greg Fields
Revolving Door (0)
Who's coming and who's going. Tell us about your job move! Receive the Revolving Door Newsletter with expert analysis by email twice a week.No Revolving Door results were found.
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Spotted around the media universe
VIDEO: WFAA Meteorologist Caught Dancing on Camera - Posted June 4, 2012
The WFAA morning team has been trying to get meteorologist Greg Fields to participate in their Dance Party Fridays, with no luck. Until last Friday, when a camera caught Fields dancing by himself to Rick Astley's "Never Gonna Give You Up" while he thought ... [TVSpy]


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Container shipping's latest slide into red ink is reviving talk about mergers and acquisitions among carriers.
Major ship lines surprised some observers by weathering 2009's market collapse, which produced more than $15 billion in losses, without consolidation. Things may be different this time, according to Peter Stokes, London-based senior analyst and head of shipping at Lazard.
"I believe that we will finally see a number of non-cash defensive mergers as companies struggle to remain competitive on the major east-west routes or seek to strengthen their position in north-south and intraregional trades," Stokes told this month's Marine Money conference in New York.
He predicted carriers would consolidate to cut costs, expand market share and muster resources needed for multibillion-dollar investments in ships and systems. Large new ships for a single service string can cost upward of $1 billion, "and few of the existing players other than A.P. Moller-Maersk can contemplate such a scale of expenditure with equanimity."
The last consolidation of top-tier liner operators was Maersk's acquisition of P&O Nedlloyd in 2006. Maersk's difficulties in integrating the merged companies soured other lines on consolidation. Instead, carriers have pursued cooperation through vessel-sharing alliances.
Contrary to widespread perceptions, the record of recent mergers supports the case for further industry consolidation, Stokes insisted.
The Maersk-P&O Nedlloyd deal eventually solidified the Danish company's dominance in container shipping, he said, and the acquisitions by Hapag-Lloyd of CP Ships in 2005 and by Neptune Orient Lines of APL in 1997 also produced benefits that outweighed initial difficulties.
"In all of those cases … the immediate post-deal experience for the acquirers was difficult. And yet, all three companies have survived, and all three would say they are in a better strategic position now than they would have been had they not made those acquisitions."
Stokes said mergers of large container ship lines during the last 15 years have shaved about 3 percent off the merged companies' operating costs. "Cost savings alone … provide a compelling case for consolidation," he said.
Philip Damas, director of Drewry Supply Chain Advisors, agreed that past mergers have reduced carrier costs. But he said the impact on revenue usually has been "1 plus 1 equals 1.5," because shippers who did business with both merged lines have shifted some of their business to third carriers.
That, plus the strained finances of most container lines, makes a new wave of mergers and acquisitions among major carriers "very unlikely," with the possible exception of Japan's NYK, MOL and "K" Line, Damas said. The Japanese lines "roughly studied" a possible merger but aren't currently discussing it, MOL President Koichi Muto told Lloyd's List.
Damas foresees a "continuing, slow concentration of market share" as smaller, weaker carriers lose market share by failing to match larger lines' investment, but he predicted container shipping "will remain very fragmented for quite some time."
Industry consolidation theoretically means higher rates for shippers and higher profitability for carriers, he said, but "this will only happen once you have, say, five or six major carriers per trade lane, as opposed to typically 25 per trade lane today. The industry will not get there for a very long time at the current rate of about four mergers and acquisitions per decade."
Additional consolidation of container lines won't be easy, Stokes acknowledged. Damas cited the difficulty in agreeing on valuations, managements' unwillingness to yield control, and the difficulties in merging large carriers' staffs, software and company cultures.
But he said containers and certain specialized sectors of shipping might be better candidates for mergers and acquisitions than commoditized bulk shipping companies, which are even more fragmented.
"This is because these are businesses which are much more complex to operate, where greater synergies can be realized and where factors such as market share and long-term customer relationships can be a significant part of value," he said.
Predatory acquisitions of near-bankrupt carriers are unlikely, Stokes said, because the distressed carriers' equity is worthless or near-worthless, and banks are reluctant to sell the lines' senior debt at a discount as long as they hold out hope for recovery.
Private equity investors or hedge funds may find opportunities in distressed companies whose assets are liquidated or whose balance sheets are restructured by wiping out existing equity, converting liabilities to equity, or writing down debt, Stokes said.
"But buyers should beware: These deals are complex and require painstaking due diligence," he said. "Incautious acquirers may find that all they have bought is a stake in someone else's problems."
-- Contact Joseph Bonney at email@example.com. Follow him on Twitter @josephbonney.


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Smash and Dash 3: The Magma Chambers 1.2
The ultimate in driving madness
Race through the perilous Magma Chambers while racing to beat the clock in this sequel to the smash hit Smash and Dash 2 - all from the comfort of your air-conditioned Retro-cruiser.
Add rockets, wings and gunge guns to race, fly and smash your way through the levels.
About Google Chrome
Google Chrome is a browser that combines a minimal design with sophisticated technology to make the web faster, safer, and easier.
- last updated on:
- February 24th, 2012, 23:10 GMT
- price:
- homepage:
- chrome.google.com
- license type:
- Freeware
- developed by:
- dvdmaniaca
- category:
- ROOT \ Internet \ Google Chrome Web Apps
Add your review!


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So, you agree that risking the value of the artwork, is less desirable than aiding the poor?<quoted text>boy are you wrong, do me a favor quit saying you know what is going to happen, the paintings and other artwork are too priceless and removing them would be too dangerous , removing artwork would def damage the artwork.
So the danger to 'the artwork' is of (check one:____less or ___more) importance than the danger to our souls if we protect it in favor of its value, than using its value to advance the cause of reducing poverty.<quoted text>Christ said we will always have the poor. Its what you do to the least of your brother yourself and not what you do with the riches of the world.
Your call - do we try to make life better for the poor, or keep priceless artifacts in hiding for thousands of years.
Who is this 'we' you speak of? The Vatican? The Bishops?<quoted text> We are too materialistic.
The Priests? Or humans in general, Catholic or otherwise?
What, so you never heard of REGIFTING?<quoted text> Many of your so called treasures in the Vatican are also gifts.
What were they afraid of?<quoted text> when Peter was still Pope they were hiding from the pagans. They held Mass secretly.
My guess is, they were afraid of the same thing the Pagans were afraid of: Death.


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ARM Launches Cortex-A5, Cortex-A9 Chip Designs
Error in headline (1 comments)
Whoops - the chips are Cortex-R5 and Cortex-R7, not -A5 and -A7. My bad.
Announcing: Slashdot Deals - Explore geek apps, games, gadgets and more. (what is this?)
We are sorry to see you leave - Beta is different and we value the time you took to try it out. Before you decide to go, please take a look at some value-adds for Beta and learn more about it. Thank you for reading Slashdot, and for making the site better!
Error in headline (1 comments)
Whoops - the chips are Cortex-R5 and Cortex-R7, not -A5 and -A7. My bad.
Spoof accounts targeted by police (66 comments)
Looks like the GMP doesn't have much of a sense of humour - it's threatening spoof account holders with the crime of impersonating a police officer. Shame, because some of 'em are very well done - such as the Super Mario Brothers version...
Re:Headline wrong (547 comments)
Technically, the guy says that he predicts the format is dying (i.e. bluray is currently in use but he forsees the day that his approach, downloads, will overtake physical media). He doesn't actually say that it's dead (past tense) like the headline states.
But "Xbox Head Proclaims Blu-ray Dying" doesn't rhyme...
Re:Stop it, please (3 comments)
Slashdot user Halifax Samuels proclaimed dead following unfortunate head-monitor interaction. Last words were believed to be "I ain't dead, motherf***er!"
Film at 11.
Comparative graphic (1 comments)
OP's link now has a comparative graphic - and the resemblance is more than striking...
Spotify really needs to make an announcement as to what's going on - lots of people are very disappointed and angry right now.
What's a "meaningful percentage?" (2 comments)
I mean, 0.1% sounds like piddling, insignificant amount - and Gates may well consider it so - but that'd still be a whopping $34 million...
Duplicate (2 comments)
This story has already been submitted here:
Interesting insights... (2 comments)
...but then I would think that, considering that I wrote it.
In all seriousness, though, it's amazing how many people don't realise that there is a wealth of content just as easily accessible as the Kindle Store and just as well formatted which is *free.* Creative Commons is really shaking up the traditional publishing model, and as the article proves it *is* possible for 'free' to make authors a not-inconsiderable amount of money if treated right.
Viva la CC revolucion!
Re:Open Source? (61 comments)
Offtopic now, but just Google (or Archie) for 'John Poindexter' and 'TIA' or 'Total Information Awareness'. That should tell you what you need to know.
I genuinely can't understand why AMD would post such drivel to its mail website. I mean, it's *supposed* to be funny - but it treats geeks as if they can't get a date, and women as if they're technically incompetent.
What about Admiral Hopper? Lady Ada? Sophie Wilson? All women, and all pioneers in the field of computing. Without Lady Ada's work, modern computing may never have happened. Admiral Hopper was one of the first paid programmers - and credited with the invention of the word 'bug' in the context of computer flaw. Sophie Wilson developed the ARM architecture, now by far the most popular chip on the market.
I don't know if it's made better or worse by the fact that the post was written by a woman...


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To Cook Asparagus: Cut off bottom of asparagus, leaving spears about 4 inches long.
Separate into bundles of 6 to 8 spears each, with tips pointing in the same direction.
Tie with string.
In a large skillet, bring about 1 inch of water to a boil.
Add asparagus and cook, uncovered until just tender, about 4 minutes.
Remove bundles, cut string, and run under cold water to stop the cooking.
Blot well with paper towels.
(Asparagus may be refrigerated wrapped in a double thickness of paper towels overnight.) To Make Honey Mustard: In a small bowl, stir together mustard, mayonnaise, and honey.
To Assemble: Up to 6 hours before serving, using a very sharp knife, cut slices of salmon in half lengthwise.
Spread each with a thin coating of honey mustard.
Blot asparagus with paper towels and wrap salmon around middle of 2 spears, spiraling it towards the thick ends.
Sprinkle generously with pepper.
Refrigerate covered until serving.
Arrange on a platter and garnish with smoked salmon roses, if desired.


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Login Form
Spiritual Upliftment
O ye Who Believe! Guard
Your Own Soul: If Ye
Follow (right) Guidance
No Hurt Can Come To You
From Those Who Stray.
The Return Of You All
Is To Allah: It Is He That
Will Inform You Of All
That Ye Do.
Quoran 5:105
with Very Little, can also
be Trusted with Much, and
Whoever is Dishonest with
Very Little will also be
Dishonest with Much.
Luke 16:10
|Kaduna: Dep. Gov Designate Faces Screening
|Written by BAWA SALISU AHMED
|Friday, 28 December 2012 07:24
Nigerian Newspaper Extract
The Sun
From: ISMAIL OMIPIDAN, Kaduna
Barring any last minute change of plans, the Deputy Governor designate and incumbent
Kaduna State Peoples Democratic Party (PDP), chairman, Amba Nuhu Bajoga, is
expected to appear before the House of Assembly this morning for screening and
confirmation. The appearance, is for formality, as Governor Mukhtar Ramalan Yero
was said to have met with the principal officers of the House, shortly after
forwarding Bajoga's name to the lawmakers last Monday for consideration and
approval, in line with the provisions of the 1999 Constitution (as amended.)
Once the nomination is confirmed, the new deputy governor is expected to be
sworn in later today, in line with the existing tradition in the state.
Meanwhile, an intense pressure is being mounted on the Secretary to the State Government (SSG), Lawal Samaila Abdullahi Yakawada, by notable influential politicians and personalities in the state, not to resign. It was gathered that even when the SSG tendered his resignation, the governor was said to have turned it down and reportedly asked him to continue with his work.
Daily Sun had exclusively reported about a week ago that the SSG was among those that are expected to be exited from the government, following the demise of the late Governor Patric Yakowa based on certain political consideration and because of the not too good relationship that had existed between the new governor and some members of the cabinet, a development, the new governor himself confirmed last week Wednesday, two days after Daily Sun had published its own report on the matter. Historically, Yakawada, being the most senior Yakowa man in government, is the first Muslim to be appointed an SSG, since the country's return to democratic rule in 1999.
In the past, the position is usually occupied by a Christian from southern Kaduna, while a Muslim holds the position of the Head of Service. But in the present circumstance, the present Head of Service is a Christian from southern Kaduna he has about one more year to formally leave the service. The thinking therefore, is to allow the SSG remain till when the incumbent Head of Service would leave. Besides, Daily Sun also learnt that showing Yakawada the exit door early in this administration, would be sending "a wrong signal," since he remains the most senior of the Yakowa's men in government.
The SSG could not be reached for comment as at press time. But when contacted, a source close to the SSG said, "well, the SSG told me he has not resigned. In fact, we spoke even yesterday (Wednesday). But I also heard from other competent sources that he tendered his resignation but the governor refused to accept it. He did not tell me that aspect, probably because of the level of secrecy involved. But he told me that the governor has not shown any sign that he was not willing to work with him. He told us if he had to leave, he would call us and consult with us.
So that is to the extent that I know." But another source that is very close to the late governor said:"I can confirm to you that they will sack him. He also knows, and that is why he wanted to leave. But they are mounting pressures on him not to leave. "And because those involved are influential, he has listened to them and he is not contemplating leaving at least for now. So we wait for Yero's decision on the cabinet. But if you ask for my candid view, I will ask the governor to leave them for now and only sack those who cannot fit in.
I say so because even before Oga (Yakowa) died, he was already planning to dissolve the cabinet, with a view to injecting fresh blood with new ideas into the cabinet. So I agree, not all the commissioners are doing what they are supposed to do. But to offload them for any other reason other than competency, will be politically incorrect," the source added.
Nigerian Newspaper Extract
Daily Trust
By Turaki A. Hassan
The House of Representatives held plenary sessions 107, spent a total of
140 days on holiday between January 1 and December 31 in 2012, Daily
Trust investigations have shown. Based on the provisions of section 63 of
the 1999 Constitution as amended, the House is required to sit for at least
181 days in a year.
|Read more...
Thought For The Day


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Papa John's
Papa John's Crab Cooker Jobs & Careers
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Papa John's Reviews
"Take it as an experience "
- Comp & Benefits
- Work/Life Balance
- Senior Management
- Culture & Values
- Career Opportunities
I have been working at Papa John's part-time (more than 3 years)Pros
I love my GM, most of my crew I adore. Flexible schedule, food, growth potential, fast work, no two shifts will ever be the same, flexible positions within job. If you're lucky great regular customers and i work with some characters who make it interesting tooCons
Its the pizza biz, drivers seem to make more then the people making everything, pay starts low, growth potential can get snagged by no openings or things unrelated to job, customers can be cheap rude and always want more for less. No real full time positions if you're not head driver or management and even then its hard.Advice to ManagementAdvice
Hire to build a team. Not just to staff the store quick, and trying the best of the best isn't guaranteed because those types tend to have strong opinions and can clash with others, Always hire/advance within the crew before hiring outsiders. Don't underestimate the power of a fun, team effort work environment where we all get along and work fluidly together.RecommendsPositive Outlook


text: Chargers WR Keenan Allen potentially out for rest of th... Chargers WR Keenan Allen potentially out for rest of th... Jon Lester featured on this week's Sports Illustrated c... Jon Lester featured on this week's Sports Illustrated c... Marcus Mariota shines on Letterman Marcus Mariota shines on Letterman Bobby Petrino's unique bonus Bobby Petrino's unique bonus Louisville vs. FIU: Game time, live stream, TV coverage Louisville vs. FIU: Game time, live stream, TV coverage Close Tweet0 Share0 Comment0 Share0 Share0 Stumble It0 Print0 More SI Wire Report: NFL suspends Bucs safety Dashon Goldson again by Scooby Axson Email Posted: Mon Nov. 18, 2013 Bucs safety Dashon Goldson has 38 total tackles and one interception this season. (AP Photo/Brian Blanco)The NFL suspended Tampa Bay Buccaneers safety Dashon Goldson for one game without pay for violating the league's safety rules, reports ESPN.com's Chris Mortensen. He will appeal the suspension.Goldson's hit came on Atlanta Falcons wide receiver Roddy White during the Bucs' 41-28 victory on Sunday. Goldson was penalized on the play.Goldson was suspended one game without pay in September for his hit on New Orleans Saints running back Darren Sproles. The NFL said that it considered it a helmet-to-helmet hit on a defenseless player.That suspension was overturned allowing Goldson to continue to play, but he was fined $100,000. If Goldson's suspension is upheld this time, he will miss this Sunday's game against the Detroit Lions.BURKE: Greg Schiano's fortunes may be looking up, thanks to emerging talent on offense Goldson has been flagged at least six times for unnecessary roughness since 2011. Promoted Stories Tweet Story0 Share Story0 Comment0 More Share Story0 Share Story0 Stumble It0 Print0 Comments


text:
Regenerative thermal oxidizer
|This article appears to be written like an advertisement. (September 2013)
|This article relies too much on references to primary sources. (September 2013)
A regenerative thermal oxidizer (RTO) is an industrial process for the treatment of exhaust air. The system uses a bed of ceramic material to absorb heat from the exhaust gas. It then uses this captured heat to preheat the incoming process gas stream and destroy air pollutants emitted from process exhaust streams at temperatures ranging from 815°C (1,500 F) to 980°C (1,800 F).
These gas streams are usually produced by processes requiring ventilation, including paint booths, printing, and paper mills. Municipal waste treatment facilities such as mechanical biological treatment plants are required by law in Germany to incorporate these systems. Biological alternatives to this system include biofilters and bioscrubbers.
They are suited to applications with low VOC concentrations but high waste stream flow rates. This is due to their high thermal energy recovery. The basic operation of an RTO consists of passing a hot gas stream over a heat sink material in one direction and recovering that heat by passing a cold gas stream through that same heat sink material in an alternate cycle. They are used to destroy air toxics and VOCs that are discharged in industrial process exhausts.
There is a handful manufacturer of air pollution control systems for industrial use in Europe. They produce highly efficient and cost-effective systems for the removal of:
- Volatile organic compounds (VOC)
- Hazardous air pollutants (HAP)
- Carbon monoxide (CO)
- Nitrogen oxides (NOx)
- Organic particulate matter (PM)
These companies have been involved in the development, design and planning of waste gas purification systems for a wide range of industries: Global manufacture of turnkey systems, Eisenmann AG with its headquarters in Germany and RTO core business in USA, Cycle Therm (Menomonie, WI), MEGTEC Systems, located in DePere Wisconsin, USA. The CMM Group, located in De Pere, Wisconsin; WK Asia-Pacific Environmental Pte Ltd,located in German Center, Singapore.
The industries they currently serve are:
- Ethanol Industry
- Coal Mining Industry (VAM)
- Car manufacturing
- Packaging/printing
- Brick
- Paint shop
- Chemical
- Pharmaceutical
- Electrical
- Plastics
- Food processing
- Printing
- Foundries
- Semiconductor
- Metallurgical
- Sewage sludge treatment
- Metal recycling
- Wood
Different solutions to the waste gas problems of one of the mentioned industries are available:
- Catalytic oxidisers (CO)
- Regenerative thermal oxidisers (RTO)
- Regenerative catalytic oxidisers (RCO)
- Fixed bed adsorbers
- Rotary concentrator adsorbers
- Smoothing bed