text:
Grok Didn't Take Supplements So Why Should I?Submitted by Musicians and H... on Fri, 05/10/2013 - 22:20
The main objective of following the Primal Blueprint is to extract the healthiest, happiest, longest and most productive life possible from our bodies – and to look and feel good in the process. Our 10,000-year-old Primal genes expect us to emulate the way our ancestors ate and moved; and the Primal Blueprint says we should do exactly as they expect. While there are many things we can do (or eat) today that very closely approximate what Grok did to trigger positive gene expression, there are also a number of obstacles that can thwart our attempts to be as Primal as possible. Artificial light prompts us to stay up too late and sleep too little. Electronic entertainment competes for our time when we should be out walking and basking in sunlight. We don't always have access to ideal foods. We shower too much in water that's too hot. We use medicines to mask our symptoms instead of allowing our bodies to deal directly with the problem. You get my point. It's tough going full Primal today.
Read more: http://www.marksdailyapple.com/definitive-guide-to-primal-su...
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Getting back to basics
We have been indoctrinated in the holy scripture of prescriptions, and prefer to ignore that list of "side effects."
The simpler the life, the healthier the life from.
Love or fear? Choose again with every breath.
We have been indoctrinated in
We have been indoctrinated in the holy scripture of prescriptions, and prefer to ignore that list of "side effects."
The simpler the life, the healthier the life from.
RIP Grok
Grok died at age 28 from an abscessed tooth. Well at least he lived longer than any of his siblings.
Ĵīɣȩ Ɖåđşŏń
"Fully half the quotations found on the internet are either mis-attributed, or outright fabrications." - Abraham Lincoln
Prehistoric Plaque and the
They may have died at 28, but not of absesses tooth decay...
Prehistoric Plaque and the Gentrification of Europe's Mouth
The hunter-gatherers had a diverse array of bacteria including several groups that are associated with good health. That fits with the relative absence of tooth decay or gum disease among modern or prehistoric hunter-gatherers. "They were at the end of a long period of happy co-evolution between us and oral bacteria," says Cooper.
They probably didn't die at 28, either.
Jive, you are the abscessed tooth of the Daily Paul
It doesn't have to be that way, but it has happened slowly, and you may not see what you have done.
Resist the temptation to feed the trolls.
And no offense, but the
And no offense, but the toupee is obvious.
You should evaluate if your own internal bitterness might be dragging your health down. You don't have to be a whiny weenie. You can change today and get back some of the fire from yesteryear.
Resist the temptation to feed the trolls.
Get stuffed Jive.
You have become a grade A, reactionary a$$hole over the years.
One of those confounded people who think they're clever. Oh my.
Resist the temptation to feed the trolls.


text:
main index
The Blonde Marvel follows the heroic adventures of Angela Zaftig, the well-endowed guardian of Municipal City. When not fighting crime, Angela lives with her husband, Harold Braun, and their two children, 13-year-old Nicholas and 17-year-old Cassandra. Another son, Adam, is deceased.Angela received her costume and ring from Commander Marvel, the original defender of Municipal City who left when a crime wave arose in New York. After failing to dissuade Angela from becoming a superhero, the commander decided to help her to the best of his ability.Quoting from the creator's blog:
This webcomic provides examples of:

subset: commoncrawl


text:
59 total reviews
Wedding: 6/29/2013
After a sparkler send-off, my husband and I were able to hop onto a delux party bus with all of our closest friends and family members. We had two hours of driving around time, which allowed everybody a chance to mix and mingle (plenty of room on this awesome bus!), and celebrate a little more. Our driver was great, didn't judge!, and was flexible with where we wanted to go. Dropped us off safe and sound at our hotels at the end of our ride. They have a flexible payment schedule, and offer great deals if you book for later in the day, or non-Saturdays. It was a great experience, and many guests said, the best part of our wedding!
Wedding: 6/8/2013
We rented the trolley for the day of our wedding and it was well worth the money. The driver was great and was accommodating when we changed the routes on him at the last minute. Very fun way for the whole bridal party to hang out. We left stuff on the trolley and they held on to it for us to come and pick up.
Wedding: 6/1/2013
We rented the 28 person party bus and had a blast! We had the music up and were able to unwind from the ceremony as we rode around for an hour before the reception. The office called and confirmed all the details with me the week before so I never had to worry if the drivers were going to be on time or show up. I would recommended using Affordable Limo!
Wedding: 10/18/2014
Great service!
Wedding: 10/4/2014
I have used Affordable Limousine & Party Bus for multiple events. Scott R was our driver and he was wonderful. He was very helpful getting my big dress in and out of the limo and he was helpful to the rest of the bridal party by putting a step down for us to get in and out. He listened to our directions and suggestions and followed along as well as helping us find a place for a bathroom. Scott even let us borrow his umbrella as it was raining. He was great at navigating the streets of Grand Rapids during Art Prize and was able to change plans so we could get around. Overall Affordable Limousine & Party bus was great to work with.
Wedding: 9/5/2014
Our Limo driver only had to bring us from our wedding venue back to our cottage and didn't even bring us the whole way! He made us walk! He didn't have a GPS, and was rude. No thanks.
Wedding: 7/12/2014
I really liked this limo company. I had a hard time finding one because there weren't a lot of great reviews online. We split up our three hour minimum time with 2 hours used for driving around the bridal party for pictures before the ceremony and then we used our last hour to have a car pick my husband and me up to take up to our hotel. Both drivers were very professional and clean vehicles.
Wedding: 8/10/2013
We ordered the 30 passenger party bus and it was fantastic. They showed up on time, brought us to different places for pictures and were very professional. We slid around a couple times because of sharp corners, but I don't think anyone got spilled on and no one got hurt so that was good. The bus was everything it shows in the pictures. My ushers hooked up their iphones and played music and there was room in the middle for dancing and walking. We only had about 20 people thank goodness, otherwise it would have seemed a little more crowded, but still comfortable.
Wedding: 7/6/2013
I used Affordable Limousine for my Bachelorette party and loved them, however not so much for my wedding. First of all, I just needed them for 1.5 hours, but paid the two hour minimum. That is fine, but the driver was LATE. Time was precious for us because we were on a strict schedule. Also, the bus that we got was the 18 passenger and I feel that I have been on nicer party buses. Overall, it was okay and I may go through the company again.
Wedding: 6/29/2013
Overall very good service and company but we did have a problem with miscommunication were the owner of the company came up with solution we were happy with. Day of wedding we an awesome driver who drove all over Grand Rapids dropping us off where we wanted to take photos. While taking photos he was kind to restock the adult beverages we drop off day before and keep them chilled. Dropped us off on time to arrive at our wedding reception. A different driver picked us up after reception she was very good as well, but did have some food on the bus she picked up that smelled a little weird to me, but I dealt with it since it was short ride to where we were dropped off for the night.
Wedding: 6/28/2013
I was very last minute with my limo choices, but so glad I picked this one! The driver was so helpful and cheerful, even when we had to switch things up last minute. Very affordable, too!!
Wedding: 6/15/2013
The vehicles were beautiful, well kept and clean. A lot of limo companies really let their vehicles fall apart or look tacky and outdated. We used affordable for my bachelorette party, transportation for myself and my girls from my bridal suite to the ceremony location and a party bus after the ceremony. The only driver we didn't have an issue with was the lady who drove us from the bridal suite and that was our shortest trip :( On the night of my bachelorette party we got hit by a taxi, which was a freak thing but we had to sit in the limo on the side of the road for an hour and wait for the police in which time we were not allowed to leave the limo. Some people had to walk home just so they could use the bathroom. So while that wasn't his fault it really sucked and we didn't get home until 3am. The worst driver was the lady who was driving our party bus. We had rented this to take us bar hopping and location hopping for pictures. She had no knowledge where anything in the city was!? How can you be a limo driver and not know where anything is? A groomsmen had to sit near the front and give her directions the whole time. These were main attractions like the Art Museum. Also, at one point she ran a yellow light which resulted us almost getting hit by a truck. Yikes! The company is flexible, has many vehicles, all which are nice. I would recommend just ask questions about your drivers before hand.
Wedding: 5/18/2013
Our party bus driver was a hoot!
Wedding: 5/18/2013
The double-booked our party bus on our wedding day!!! What a headache!!! I'm not really sure how they managed to do this, especially since they didn't "realize" it until weeks after I gave them our deposit. It was very disappointing!!
On the bright side, they put us in contact with another limo company who got us a party bus and honored the price.
Wedding: 4/12/2013
We had a blast and the party bus was the perfect size and the driver was the best!
Wedding: 3/2/2013
The party bus was clean and everyone had a lot of fun on it. We used the part bus to transport our wedding party and a few friends to locations for photos before arriving at our reception location. The only down side was the fact that the bus was about 15 minutes late. Also, we thought that they charged the full amount to a credit card, but they only charged the deposit and we had to get cash for them that day for the full amount. Other than that, the bus was really great, clean, and a lot of fun.
Wedding: 1/19/2013
We used the party bus for our transportation from the ceremony to the reception and we had a blast! The driver was very kind and helpful. The whole wedding party danced the whole way and drank champagne. We stopped along the way to take photographs. Be sure to bring food/drinks if desired as it is not included.
Wedding: 12/15/2012
We rented the 45 person party bus and it was awesome! Perfect for a December wedding with a cool fireplace and even a restroom on the bus which was a plus!
Wedding: 11/10/2012
Too expensive, and the tip wasn't even included.
Wedding: 11/3/2012
We had a 22 person bus and it was fabulous! Our driver was fun and the bus was a perfect size for our group! They were there on time and had the bus stocked for us!
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December 20, 2014
NASHVILLE, Tenn. (AP) -- Vanderbilt University professor Carol Swain has criticized some Christian student groups for agreeing to comply with the school's nondiscrimination policy.
The policy requires student groups to allow any student to join their groups and hold office, regardless of their beliefs.
Christian groups have protested the policy and two recently decided to end their affiliation with the university. Seventeen groups decided to comply with the policy. Another 11 are in limbo. They're not on the university's list of student groups but haven't been told their applications were rejected.
Swain told The Tennessean she was disappointed that two large groups agreed to the policy. If they had not, she believes that Vanderbilt might have backed down.
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Member Questions
4 replies so far...
My thing is: why all the sex-related stuff??!! Someone out there gave these people my email address. That's what ticks me off. I think I may have solved the problem by just junking each and every one. Today, they have all been channeled directly to the junk box.
Flag as inappropriate Posted by Diane on 14th November 2007
I try unsubscribing to things every once and a while. It seems to help some...but porn isn't my problem. I just get a LOT of e-mail from different websites that I visit and subscribe to. mostly I just delete too.
Flag as inappropriate Posted by mamajama on 13th November 2007
That's my low-tech solution, too. Actually, the reason I asked the question was because I have never had a problem until recently. Now I'm getting porn-ey stuff a million times a day and I'm just deleting them individually. I don't know what to do!
Flag as inappropriate Posted by Diane on 13th November 2007
Oh god is it ever a problem. I have many email addresses through a variety of services. Some are better at managing spam than others. I just delete whatever comes my way. I haven't found a secret trick for eliminating it so if someone else has...PLEASE SHARE!
Flag as inappropriate Posted by KathyHowe on 13th November 2007
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text:
|Look up Christianism in Wiktionary, the free dictionary.
Christianism had various definitions over the years. It was originally defined as "the Christian religion" or "the Christian world",[1] with cognates in languages like Spanish (cristianismo) or French (christianisme) retaining this meaning. In recent years, Christianism (or Christianist) has also been used as a descriptive term of Christian political conservatives mostly in the United States, for the ideology of the Christian right, meant as a counterpoint to "Islamism".[2][3] Writing in 2005, the New York Times language columnist William Safire attributed the term (in its modern usage) to blogger Andrew Sullivan, who wrote on June 1, 2003:[2]
I have a new term for those on the fringes of the religious right who have used the Gospels to perpetuate their own aspirations for power, control and oppression: Christianists. They are as anathema to true Christians as the Islamists are to true Islam.
The bloggers Tristero and David Neiwert used the term shortly after.[4][5] Sullivan later expanded on his usage of the term in a Time magazine column.[6] Uses of the term can be found dating back to the seventeenth century, but these are unrelated to its modern meaning.[2]
Christianism has started to gain a foothold in the United Kingdom too, according to one commentator.[7]
This word does not operate strictly within the etymology of the suffix "-ism" which means "doctrine, theory, system of principles" (the other meanings are not applicable to religions) whereas the suffix "-ity" means just "state, quality or condition". In other Latin-based languages such as Spanish, Portuguese, Galician, French, Occitan, Catalan, Italian, etc. the suffix "-ity" (-idad, -dade, -té, -ità) means Christians as a group, their geographical distribution, and their shared cultural identity, what in English is called Christendom, with its own suffix being of Germanic etymological roots.
See also[edit]
- ^ http://www.thefreedictionary.com/Christianism
- ^ a b c Safire, William (May 15, 2005). "Isms and Phobias". New York Times. Retrieved January 29, 2010.
- ^ Walker, Ruth (May 20, 2005). "Onward, Christianist soldiers?". Christian Science Monitor (Boston, Massachusetts: The Christian Science Monitor). Retrieved January 31, 2010.
- ^ When Semantic Differences Are Not: Part Two Tristero, June 2, 2003, accessed January 31, 2010.
- ^ Neiwert, David (June 8, 2003). "How about Christianism?". Orcinus.
- ^ Sullivan, Andrew (May 7, 2006)."My Problem with Christianism", Time, accessed January 31, 2010.
- ^ Brown, Andrew (February 22, 2012). "Catholic Church leader rejects claim UK Christians are persecuted". The Guardian.
|This article about a political term is a stub. You can help Wikipedia by expanding it.
|This Christianity-related article is a stub. You can help Wikipedia by expanding it.


text:
On Thu, 2 Dec 1999, John Littler wrote: > Hi, > As far as I can tell html-tidy doesn't seem to handle > two columns of nested tables. I passed it over one doc > and it produced a staggered set ... > from XXXX XXXX > XXXX XXXX > to > XXXX > XXXX > XXXX > XXXX > Am I doing something wrong here? > Cheers > John > ah, also it picks up <img> tags and > declares no "alt"s have been used when the <img> tag is > used as "background=" in a <td>. That's bogus. If you are using an img element for a table cell, why is it bogus to give people who can't see it an explanation of what they are missing? If it is only cosmetic, you should set alt="" as missing out the alt attribute will just confuse people using text-only browsers. Could you please send me examples of the source markup that demonstrates these two problems? Regards, -- Dave Raggett <firstname.lastname@example.com> http://www.w3.org/People/Raggett tel/fax: +44 122 578 3011 (or 2521) +44 385 320 444 (mobile) World Wide Web Consortium (on assignment from HP Labs)Received on Thursday, 2 December 1999 05:41:59 GMT
This archive was generated by hypermail 2.2.0+W3C-0.50 : Tuesday, 3 April 2012 06:13:42 GMT


text:
What causes the air conditioner to have excessive leaves in the air conditioner to make it spill water into the cabin of
2008 Mitsubishi Endeavor
Mitsubishi Q&AAsk Your Question
2008 Mitsubishi Endeavor Question: Air Conditioner spitting water inside
What causes the air conditioner to have excessive leaves in the air conditioner to make it spill water into the cabin of
Answer #1Visitor, May 17, 2010, 13:09
Your evacuation drain tube (or named something like this) is clogged. Every summer, I have to go have mine cleaned out. It should only cost about $50-100. DON'T let them charge more than that. I took it to Firestone once, and they told me it would be $600...lies.
ReplyVisitor, June 09, 2010, 21:17
the a/c unit under the dash has a pan which collects condensation when the a/c does it's job. the pan should have a hose routing the water down so that it drains under the car. the hose looks sealed, but it is split on the end, and sometimes clogs. it is simple to fix once you find the hose.(they should not charge a dime for this - it takes but a few minutes)
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DaVita Receives Repeat Recognition As Military-Friendly Employer
DaVita and DaVita HealthCare Partners are trademarks or registered trademarks of DaVita HealthCarePartners Inc. All other trademarks are the property of their respective owners.
About DaVita
DaVita is the dialysis division of DaVita HealthCare Partners Inc., a Fortune 500® company. A leading provider of kidney care in the United States, DaVita delivers dialysis services to patients with chronic kidney failure and end stage renal disease. DaVita strives to improve patients' quality of life by innovating clinical care, and by offering integrated treatment plans, personalized care teams and convenient health-management services. As of September 30, 2012, DaVita operated or provided administrative services at 1,912 outpatient dialysis centers located in the United States serving approximately 150,000 patients. The company also operated 24 outpatient dialysis centers located in five countries outside the United States. DaVita supports numerous programs dedicated to creating positive, sustainable change in communities around the world. The company's leadership development initiatives and social responsibility efforts have been recognized by Fortune, Modern Healthcare, Newsweek and WorldBlu. For more information, please visit
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Hey I got a Brand New Galaxy 959 CB radio for xmas that i thought i would use on the job as a truck driver but dont actually use it as i got use to not having one and never took the time to install this.
so i figure if im not using it someone im sure will have a better use than me as it sits at home.
throw me a good fair price and if your seriesly interested?????
Its BRAND NEW never used only pulled out of the box


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Intermodal service provider Hub Group reported a $10.5 million profit for the first quarter, up 21 percent from a year earlier.
Hub reported a 16 percent revenue jump to $485 million. Its main business line of putting intermodal loads aboard trains enjoyed a 17 percent increase to $336 million; that reflects a 13 percent volume spike and 3 percent higher pricing along with a 7 percent fuel charge increase, partly offset by a 6 percent decrease from traffic mix.
Truck brokerage receipts rose 1 percent to $85 million, but sales at its smaller logistics unit jumped 36 percent to $64 million.
Hub already claims the second-largest intermodal market share, after J.B. Hunt Transport Services. But it added to its market clout earlier this month when it bought Exel Transportation Services for $83 million. Hub now operates Exel as an independent unit called Mode Transportation.
It said the first-quarter results included about $1.7 million in costs related to that acquisition.
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He also ventured into what was viewed as a dangerous neighborhood in Orlando to mentor a pair of black kids, telling his mother, "If I don't go, they don't have nobody." He continued meeting the kids twice a month even after the program was shut down for lack of funds, she said.
"That was George, that was my son, who organized a meeting so that a poor man could have justice," said Gladys Zimmerman, under oath. "He's very protective of people, very protective of homeless people. He likes to defend people. He likes to protect people."
"He's always been concerned about people in society, so he wanted to be able to help somehow," Robert Zimmerman, George Zimmerman's father, told Judge Kenneth Lester in response to a question about why Zimmerman had been studying criminal justice in college.
Social justice has been at the core of the Trayvon Martin story.
It was the social justice website Change.org that introduced the petition that brought notice to the case, eventually leading to the appointment of a special prosecutor and second degree murder charges. Offshoots of the Occupy Wall Street movement have rallied for Zimmerman's arrest and on behalf of Trayvon and his family. Civil rights activists have held vigils and protests across the country.
Certainly, suggestions by his parents that Zimmerman shares some of the values of his harshest critics doesn't absolve the notion that racial stereotypes, specifically Zimmerman's view of young black males, may have played a role in his decision to pursue Trayvon on foot, against the advice of a police dispatcher, leading to the confrontation where Trayvon died.
Police say Zimmerman made a mistake in "profiling" Martin as a criminal. Moreover, Zimmerman's social justice ideals may have clashed with a desire to safeguard his neighborhood, where he had organized a neighborhood watch group after a series of burglaries.


text:
Salvador, Bahia, Brazil is an important cradle of Afro-Brazilian culture, and home to musical styles that form the bedrock of much of today's popular sounds. In this book, author Kirk Brundage gives the reader a special and intimate glimpse into the sacred rhythms of the Afro-Brazilian religion of Candomblé, providing context, a historical overview, and practical information on playing the rhythms.
Alfred Afro-Brazilian Percussion Guide Book 3: Candomblé
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Alfred Afro-Brazilian Percussion Guide Book 3: Candomblé Features:
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text:
Rutherford wins county softball tournament
Posted: 03/25/2011 - PANAMA CITY, Fla- Bay High played host to a one day county softball tournament, and Rutherford won two games to win the tournament.
Posted: 03/25/2011 - PANAMA CITY, Fla- Bay High played host to a one day county softball tournament, and Rutherford won two games to win the tournament.
Posted: 03/24/2011 - NEW ORLEANS (AP) -- Alex Tyus scored 19 points and grabbed 17 rebounds as Florida beat BYU 83-74 in overtime Thursday night, chasing Jimmer Fredette and the Cougars out of the NCAA tournament.
Posted: 03/24/2011 - PANAMA CITY, Fla- On to the diamond and day three of the Panama City Invitational, both Mosley and Rutherford looking to make it 3-0 in tourney play, and set up a head to head matchup in the title game Friday.
Posted: 03/24/2011 - Panama City Beach, FL--Arnold's Chase Russell signs a football scholarship offer with Cumberland College Thursday.
Posted: 03/24/2011 - San Antonio, TX--Florida State prepares for it's Sweet 16 game Friday against Virginia Commonwealth.
Updated: 03/24/2011 - PANAMA CITY, Fla- Mosley used 10 runs in the first 3 innings to dispatch Godby in the Rutherford P-C Invitational Wednesday.
Posted: 03/23/2011 - Lakeland, FL--It's bad news for Mosley alum Clete Thomas, he's been cut by the Tigers as part of the team's second to last wave of cuts.
Posted: 03/23/2011 - Panama City, FL--Gulf Coast's Kyra Crosby and Chipola's Jasmine Shaw both honored as some of the nation's top juco players this past season.
Posted: 03/23/2011 - Panama City, FL--Gulf Coast runs into a tough Pensacola pitching combination Wednesday night.
Posted: 03/23/2011 - Springfield, FL--Rutherford begins play in the Panama City Invitational with a big win over a team from Chattanooga.
Posted: 03/23/2011 - Tallahassee, FL--Florida State preps for the Sweet 16 matchup with V.C.U. while dealing with the excitement of making it this far.
Posted: 03/22/2011 - Gainesville, FL--Billy Donovan talks about the Gators Sweet 16 matchup with BYU and star guard Jimmer Fredetter.
Updated: 03/22/2011 - Panama City, FL--Gulf Coast hosts Tallahassee in a conference softball doubleheader Tuesday.
Updated: 03/22/2011 - Tallahassee, FL--Jimbo Fisher talks about the first day of Spring where quarterback EJ Manuel is concerned.
Posted: 03/20/2011 - CHICAGO (AP) -- Bernard James scored 14 points, Michael Snaer added 13 and Florida State showed there's more to its game than defense with a 71-57 upset of second-seeded Notre Dame on Sunday night that put the Seminoles in the regional semifinals for the first time since 1993.
Posted: 03/20/2011 - BRISTOL, Tenn. (AP) -- Kyle Busch can't be beat at Bristol Motor Speedway.
Updated: 03/19/2011 - MARIANNA, Fla- Gulf Coast and Chipola met on the softball diamond for a double header Saturday.
Posted: 03/19/2011 - TAMPA, Fla. (AP) -- Florida's little man Erving Walker came up big again, scoring 21 points and hitting several clutch shots down the stretch as the Gators beat UCLA 73-65 in the NCAA tournament Saturday.
Posted: 03/19/2011 - CHICAGO (AP) -- Notre Dame is deep, with the Big East player of the year and three others averaging in double figures. It can shoot the 3 as well as almost anyone. It doesn't turn the ball over. It's well-behaved, too, not giving away many free points with fouls.
Posted: 03/18/2011 - TAMPA, Fla. (AP) -- "Big Josh" could pose big problems for Florida. UCLA's 6-foot-10, 325-pound freshman is the center of attention -- in the Bruins' locker room, in two news conferences and especially in Florida's team meeting room.
Posted: 03/18/2011 - CHICAGO (AP) -- Derwin Kitchen scored 15 points and 10th-seeded Florida State won an NCAA tournament game for the first time in 13 years by knocking off seventh-seeded Texas A&M 57-50 on Friday.
Updated: 03/18/2011 - PANAMA CITY BEACH, Fla(Bay Point Marina)- Bay Point Marina is playing host to their annual Outdoor Expo and In-Water Boat Show. It runs from March 18-20, 2011.
Updated: 03/18/2011 - PANAMA CITY, Fla- The Lady Dores had to rally to win their first game, and blew out San Jacinto in the second game of a double header.
Updated: 03/18/2011 - PANAMA CITY, Fla- The Commodores pick up an win over the Blackhawk Braves one day after a tough loss to Chipola.
Posted: 03/17/2011 - TAMPA, Fla. (AP) -- Erving Walker scored 18 points, Chandler Parsons flirted with his first triple-double and Florida coasted to a 79-51 victory over 15th-seeded UC Santa Barbara in the Southeast region Thursday night.


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Over and Under
Mayweather Wins Majority Decision Over Maidana
After months of waiting, The Moment finally arrived. And in the end, the expected happened. Well, mostly.
Ryan Miller Joins UNLV Coaching Staff
Runnin' Rebels coach Dave Rice announced the hiring of a new assistant coach on Wednesday.
Pacquiao Clear Winner In Rematch
Chants of "MANNY! MANNY! MANNY!" rang out from the near-capacity crowd at MGM Grand Garden Arena Saturday night.
And In This Corner (Office)…
A new battle may be brewing between Top Rank and MGM after its CEO blasted the strip resort for it's promotion of Floyd Mayweather Jr's upcoming bout during Fight Week featuring two of Top Rank's fighters.
Pacquiao/Bradley II
The long-anticipated rematch of Manny Pacquiao and Timothy Bradley Jr. is nearly here.
1-0 For 51s
6,002 baseball fans came out to watch the 51s season opener last night at Cashman Field.
51s Open Season
The Las Vegas 51s begin their 32nd season in Nevada tonight.
Wranglers Wrap Season Home Schedule
The Las Vegas Wranglers battled to the bitter end in the final home game of the regular season last night at the Orleans Arena.
Tiger Out Of The Masters
Tiger Woods will miss the Masters for the first time in his career after having surgery on his back.
Busch Bros Go Back-To-Back
A pair of Las Vegans have captured the last two checkered flags in NASCAR Sprint Cup Series races.


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-That's wonderful, sweetheart. -Oh. -A lifetime of healthy feet really start with their first step and their first shoes, so make sure they're comfortable that they fit properly and you can really avoid lots of ailments when they're older. Properly fitting shoes are important for your children when they are walking. I'm Dr. Jennifer Trachtenberg, and I'm a pediatrician in private practice in Manhattan on the Upper East Side. I'm also author of Good Kids, Bad Habits - The RealAge Guide to Raising Healthy Children, and I'm a mom of 3 children. -Hi, Scarlet. Hi, Scarlet. How are you? We're gonna check your feet now, right? Children's feet do change as they get older. As they're obviously growing and their feet are much chubbier and fatter when they're littler so it's important to make sure and speak to parents about the importance of when they should wear shoes and how shoes should fit to make sure that they don't get ailments that actually can occur from ill-fitting or a not properly fitting shoes. When she has the shoe on, it shouldn't be sliding so there shouldn't be too much heel room. Her toes should fit comfortably in it with again you should be able to press a little bit on the front so her toes are not up top, but one thing that parents do something like they wanna buy it bigger so it still fits them for a long time, but the key thing when you buy a shoe is that the widest part, the ball of their foot should fit comfortably in the widest part of the shoe. And when Scarlet's feet grow just like all children, they actually grow from this ball of the foot backwards and not the toes are the part that grow, so that's what's so important so you don't wanna get that extra room in the toe because their foot is actually growing from here back. Shoes are so important that you have to go to a store that they really know how to fit properly shoes for your children. You don't really want any shoes. Quality is so important and you wanna have someone that knows how to measure your child's feet. It's not just the length of the foot but also the width that's really important. -Hi. How are you? Welcome to Stride Rite? -Say thank you. -Hello, little man. -Say hi. -Hi. We here for shoes today? -Yes. She's 1 now. -Okay. It's fine. -He doesn't know what to do. It is my first-- -It's okay. There you go. Very good. 1, 2, 3. It's all we need and we do his left foot because sometimes they are just quite different. -Okay. -We stand them up straight. We put their foot in the Brannock. We take their heel-to-ball measurement. The width which is also the circumference of the top of the foot and we make sure that the heel-to-ball matches up with the length on the actual Brannock. The age will depend should be putting on their first daily shoe is about 9 to 12 months when they're actually taking about 4 to 5 steps. You wanna try these? 4-1/2? -We'll try it. -Okay, ready? Let's see little one. Based on crawling stage. -Okay. -Or even the Robbies are really good. -Oh, Robbies are good? -Oh, let's do Robbies. -Right. -It is so important to keep having your child's feet remeasured because they do grow quickly just as the rest of your child is growing. You should really have your child's foot measured by a professional every 2 to 3 months, and probably at that time you probably would need to get new shoes too because it's important again not to size up because when the shoes aren't fitting the children properly and again has more falls, but again you can have more damage to their little toes and their feet if they don't fit properly. -And if he does like to untie his laces we do have Keep Tie which are wonderful because when he can't do it, he can untie his laces. -A good shoe actually like a good leather shoe will form to your child's foot but then when you pass it down to your other child, it's not necessarily going to fit them properly because they probably don't have the exact same size foot and it'll be uncomfortable to the next child. So really again invest in new shoes for each of your children. It's really worth it. -You walk to mommy. Let's do walk to mommy. Let me see Scarlet walk. Good. -All right. There's many issues that you can have wrong with your foot and so it's important to always to check with your pediatrician. The pediatrician should check at every visit. The feet are part of the body and so they should be checked every time. One of the issues is sometimes children when they learn to walk, they do walk on their toes and they may just do it occasionally and that's okay, but other times it can be a serious issue that can have either neurological implications, the developmental implications or it could have problems with their muscles or their tendons so it's important to bring that up to your pediatrician or your healthcare worker and sometimes may even need to be referred to a podiatrist or even an orthopedist. -Yes, she's walking all over here. -Yes. -And you know they say basically oh the research says that 4 to 6 weeks for them to really walk like an adult like heel to toe and that's what she's doing. One question that I get a lot is parents are concerned that their little kids have flat feet, and I tell them not to worry because all children under the age of 2 have flat feet. That's just normal development and usually between the ages of 2 and 3, that's when the arch develops. So again properly-fitting shoes are important for your children when they are walking, but no need to worry if they do have flat feet. That's a normal process that all children go through. There are certainly some elements that you see when their newborns or young children, thing like a club foot which not gonna grow out of and the foot is really sort of stuck in a position due to the tendons and the ligaments around it or extra toes in called polydactyly. These are conditions that certainly need to be referred to specialists to take care so they won't have problems as the child gets older. Little feet sweat a lot so you wanna have a breathable fabric plus socks, cotton socks are very important, but it also helps to prevent blisters and calluses and corns and other ailments that can happen when shoes don't fit properly. I'll see you in 3 months, okay? We should think about fairly from the time they are born to when they're walking until they get into their teenage years because what happens to their feet when they're young really does affect your feet as you grow older. -Thank you for watching Parents TV, our families, our lives.
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Omega's RDXL6SD handheld temperature data logger features a touch screen
- Category: Data/software/systems
- Product Type:
- Manufacturer: Omega Engineering
Omega Engineering introduces its six-channel handheld temperature data logger. The RDXL6SD displays maximum, minimum, average and standard deviation and also displays temperature difference between any two channels. This CE-compliant product features a touch screen, scheduled and manual logging start/stop, an alarm indication for each channel and a 2-channel temperature chart.


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I had a piece recently in the New York Times, on the arrest of a PhD student there and the conflict that lay behind it:
On June 16, Alexander Sodiqov, a Ph.D student in political science at the University of Toronto, was arrested in his native Tajikistan and reportedly charged with espionage and treason. His crime: investigating a local conflict that the government would rather you not know anything about.
It is easy to keep secrets in the Pamir Mountains — the rugged, sparsely populated eastern region of Tajikistan that borders China and Afghanistan. There is one flight a day from the capital Dushanbe to the region's main city, Khorog, and it is canceled at the slightest hint of bad weather. The only alternative is a 15-or-so-hour drive over rough mountain roads. Foreigners need a special permit to visit; during times of tension the government stops issuing those, and it cuts off phone and Internet access to the outside world.
Read the whole thing here.
I've been remiss in updating this site, but I've had a number of pieces published recently on Al Jazeera America that may be of interest.
Two were from Kazakhstan: one a dispatch from the majority ethnic-Russian city of Petropavlovsk, on how they are reacting to the recent events in Ukraine, and another from the ambitious new Nazarbayev University.
(Photo: Petropavlovsk's pedestrian promenade)
I also traveled to Crimea shortly before the referendum to join Russia, and wrote a dispatch from there on the burst of neo-Soviet patriotism there. And before that I was in Abkhazia, looking at its complex relationship to Russia.
I recently had a piece in the international edition of the New York Times on the departure of the U.S. air base from Kyrgyzstan in the context of U.S. policy in Central Asia:
The Pentagon quietly announced last month that the U.S. military is leaving the air base it has operated in Kyrgyzstan as a staging area for American troops and matériel since 2001. While the move will complicate American efforts to wind down the war in Afghanistan, the decision has much broader ramifications: It marks the end of a brief experiment to extend American power and influence into the distant strategic arena of Central Asia.
Read the whole thing here.
I have had several pieces published recently from a reporting trip I took this spring to Tajikistan (thanks to a grant from the Pulitzer Center on Crisis Reporting). One is for The Wilson Quarterly, on the proposed Rogun dam project.
Two decades after the demise of the Soviet Union, the region's five now-independent states have become increasingly isolated from, if not hostile to, one another. Borders have hardened as corrupt governments, focused primarily on extracting as much wealth as they can from their own land and citizens, see no need to cooperate with their neighbors. As the outside world has become more involved in the region, each country has come to see its neighbors as competition for aid, investment, and geopolitical clout. And no two countries are more sharply at odds than Uzbekistan and Tajikistan.
"It all started in the 1920s," said one prominent Tajikistani intellectual when I asked about Rogun...
Another piece, on TheAtlantic.com, is on the conflict between the Pamiri people of Tajikistan's remote east and the country's central government. It erupted last year in a controversial military operation by Tajikistan's U.S.-backed special forces.
Just before dawn on July 24 of last year, the government of Tajikistan began a military operation in the small town of Khorog on the Afghanistan border. According to the government, the attack was targeted at four leaders of criminal groups involved in drug smuggling from Afghanistan, who were suspected of killing a local security official. It was the kind of operation the U.S. - worried about instability on Afghanistan's northern border - has been training and equipping Tajikistan's special forces units to carry out.
But to the people of Khorog, the operation looked very different. The scale of the attack - using helicopters, mortars, and the country's most elite soldiers - was clearly far beyond what was necessary to capture four men. Snipers on the mountains that rise steeply above the town shot at civilians. Phone and internet were cut off. One local civil society leader described huddling with his family in an interior room in his apartment; venturing to a window he saw the bodies of three neighbors - and a soldier's gun pointed at his window. "After that I understood: this wasn't between those leaders and the government, but between the government and the people," he recalled.
And finally, a dispatch from Murghab, on Tajikistan's border with China, on Roads and Kingdoms:
"This is the worst place in the world."
I was in Murghab, Tajikistan, and although I don't like to make blanket judgments like that, I could see his point. The restaurant we were in was pleasant and cozy, but I had had to flee into it to escape the whipping wind, hail and bitter cold of the late May day. My walk around the town had presented an unrelentingly bleak landscape. Abandoned houses with collapsed whitewashed walls that exposed the mud brick underneath. Women with scarves wrapped around their entire head—only a small slit for the eyes—against the wind and dust. Trash everywhere, including a disconcerting amount of animal parts—feet, horns, clumps of fur.
I had come to Murghab because of where it sits on the map: on the borders of China and Afghanistan in the Pamir Mountains, the furthest reach of the Russian/Soviet empire. Between the geopolitical tectonic plates of Russia and China, Murghab feels like a fault line.


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NATCHEZ, Mississippi — Revenue collections from Natchez Regional Medical Center's final months have totaled $2 million thus far.
Kenneth Lefoldt, the court-appointed bankruptcy trustee, told The Natchez Democrat (http://bit.ly/1vs9INE ) another $2 million is expected to come in.
Collections should continue for several more months, and Lefoldt said the former hospital's bankruptcy trust has a number of Medicare claims that have not been paid that it is still pursuing.
The hospital's new ownership, Community Health Systems, is involved with the collections.
"CHS is assisting in collection since they have taken over the offices and computers and all of that," Lefoldt said. "But the money is still going into the (former) hospital's bank accounts even though they are assisting in the logistics."
Since the trust was created all of the hospital's lease claims have been paid, and Lefoldt said
Monday was the deadline for any creditor to file a claim for bills owed after the hospital's March 26 bankruptcy declaration.
"We should be getting copies of any of the claims that have been filed and start reconciling those through the books, and we should start cutting checks by year-end to pay creditors (accrued) from the filing of the bankruptcy," Lefoldt said.
After that point, only the professional fees associated with the bankruptcy and the unsecured creditors will remain to be paid.
A $4 million trust was set up from the hospital's sale proceeds to allow for the two-year claw back period on Medicare claims.
"When this two-year period is over, that money hopefully won't be touched and we will be able to pay the unsecured creditors at that time," Lefoldt said.
Information from: The Natchez Democrat, http://www.natchezdemocrat.com/
All content copyright ©2014 Daily Journal, a division of Home News Enterprises unless otherwise noted.
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Avant Gardner: Music of Kaija Saariaho
Presented by Isabella Stewart Gardner Museum at Isabella Stewart Gardner Museum
May 3, 2012
The Composer Portraits series from the Miller Theater at Columbia University returns to the Gardner Museum with the Music of Kaija Saariaho as performed by the International Contemporary Ensemble. The Ensemble presents its "sizzling account" (New York Times) of Finnish Composer Kaija Saariaho's otherworldly music, which earned rave reviews and enthusiastic ovations in New York.
Isabella Stewart Gardner Museum
25 Evans Way
Boston, MA 02115
Admission Info:
TICKET PRICES--includes museum admission Adults / $27 Seniors / $24 Members / $17 Students / $12 Children ages 7-17 / $12 (Children under 7 not admitted)
General Day and Time Info:
Phone: 617 278 5156
Paid parking is available at the Museum of Fine Arts garage or lot on Museum Road, two blocks from the Gardner. Metered street parking is also available.
Accessibility Information:


text:
I've updated the use cases to the current specification. They are located at: http://www.w3.org/XML/XProc/docs/use-cases/web/ The schema and schema documentation has been updated too. Feel free to suggest changes, alternatives, or to construct a pipeline for one of the use cases I haven't done. -- --Alex MilowskiReceived on Thursday, 31 August 2006 19:35:58 GMT
This archive was generated by hypermail 2.2.0+W3C-0.50 : Tuesday, 8 January 2008 14:21:48 GMT


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BlackBerry 10.2.1 to receive improved Android Runtime
- Android Native Support: Android apps that use shared libraries written in native-code, such as C and C++, will now be supported on BlackBerry 10
- Support is limited to the recommended system headers and APIs as documented by Google. Headers and APIs outside this scope may not function correctly.
- Bluetooth: Android applications using Android Bluetooth APIs will now work on BlackBerry 10. Bluetooth Low Energy for Android is planned to be supported in a future OS release. As a reminder, Bluetooth LE is supported in the BlackBerry 10 Native/Cascades SDK.
- MapView v1: Applications that use MapView from Google Maps v1 API are now supported using OpenStreetMaps. Support for MapView v2 API is being planned for a future release.
- Share Framework: Android applications that register with the share framework in Android will now also appear as share targets on the BlackBerry 10 share menu.
- Spellcheck: Applications that use text input can now leverage support for spell checking and correction, and the ability to add words to the BlackBerry 10 dictionary.
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26 Comments
1. DAddYE (Posts: 48; Member since: 04 Oct 2013)
I miss the point. Why not just fork android give him a better look and a business side instead of those crappy things?
12. itsdeepak4u2000 (Posts: 2866; Member since: 03 Nov 2012)
Let them survive with their own thing which was very popular...
16. jroc74 (Posts: 5192; Member since: 30 Dec 2010)
I was wondering the exact same thing.
In so many words they are saying they wanna use Android, why not just go all in. BB will still have its own identity, just make a custom UI for their Android phones.
A mix of Android and QNX....might be magical.
19. GadgetsMcGoo (Posts: 167; Member since: 15 Mar 2013)
They don't want to throw business customers whom still refuse to compromise on security under the bus. A different UI around android would just be wrapping a security swiss cheese in a different package. Still a security swiss cheese.
22. jroc74 (Posts: 5192; Member since: 30 Dec 2010)
Security swiss cheese...
That lil blurb tells me all there is there to know about you. Funny how BB still wants Android runtime in their environment tho.
18. tadaa (Posts: 258; Member since: 18 Apr 2013)
i don't think their name holds a charm to consumers anymore. nokia might pull it off using android in developing markets but with bb i doubt it.
20. GadgetsMcGoo (Posts: 167; Member since: 15 Mar 2013)
Android lets Google raid and plunder personal/user information from Android phones. That's not Kosher with quite a few businesses that still hold security paramount.
21. rabidhunter (Posts: 90; Member since: 05 Jul 2013)
Tinfoil hats, eh?
23. jroc74 (Posts: 5192; Member since: 30 Dec 2010)
If that was true....why even introduce the Android runtime into BB's environment then?
27. GadgetsMcGoo (Posts: 167; Member since: 15 Mar 2013)
BB10 has 2 partitions or profiles: a "Personal" and a "Work". Do whatever, run whatever in the "Personal" while the "Work" is locked down.
2. criticism (Posts: 46; Member since: 12 Sep 2013)
Why they dont switch to android and select a longer path!!!
5. woodshop20 (Posts: 459; Member since: 14 Sep 2013)
I agree. Since they're running Android apps already, why don't they just switch to Android. I mean, they could still keep their skin and BB apps so that their customers don't get confused, but with the added bonus of the Play Store and wider appeal.
3. D.Aceveda (Posts: 366; Member since: 30 Jun 2012)
This is so sad. BB can't compete so they resort to running Android apps instead of just adopting Android lol
8. tatail (Posts: 225; Member since: 08 Jan 2010)
BlackBerry can compete, it is the developers who are not stepping in.. The only thing Android or Google does is build OS the rest is app developers, that is the exact same thing BlackBerry is doing build the OS.
10. D.Aceveda (Posts: 366; Member since: 30 Jun 2012)
They can compete yet they officially pulled out of the consumer market to focus on enterprise. Keep drinking the BB Kool aid lol
14. andynaija (Posts: 485; Member since: 08 Sep 2012)
Lol I wonder what it tastes like
4. woodshop20 (Posts: 459; Member since: 14 Sep 2013)
Apart from Android, BB10 is the only mobile OS that still looks professional and not like a child has splashed paint all over it. I hope they continue to improve and open their OS up to other manufacturers. It's hard to maintain an exclusive OS, unless you're a company that happens to go by the name of Apple.
6. tatail (Posts: 225; Member since: 08 Jan 2010)
I have a Galaxy Nexus, a Xperia X10 as well as a BlackBerry Z10.
The reason they are sticking with their own OS is because their operating system is better than Android, and they know it. That is all there is to it.
13. Tsepz_GP (Posts: 852; Member since: 12 Apr 2012)
If their OS was really better than Android then they wouldn't be loading Android runtime and having to depend on Android apps to keep it going,
24. tatail (Posts: 225; Member since: 08 Jan 2010)
They are loading Android runtime because their customers wants some apps which the app developers are not developing for their OS. So basically they are trying to get rid of the app gap.
They are not loading Android runtime because Android is better.
Have you tried running an Ubuntu port on a Galaxy Nexus or any Android device? Everything just slows down and your Android apps just start dying on you.
But, with BlackBerry 10 phone even when running two systems BB 10 and Android runtime the device doesn't slow down, everything runs buttery smooth.
Just trying to give a personal experience with the two operating Systems.
25. jroc74 (Posts: 5192; Member since: 30 Dec 2010)
So...developers arent developing as much for BB OS. And you rely on another OS's apps for your own success.
How does that = BB OS is better? Or Android is worse?
Using Ubuntu as an example....does it have an Android run time? Just because it has a Linux kernel doesnt necessarily mean its just plug n play for Android apps. Different frameworks n all.
I have seen where apps run good on a Droid 1 and ran bad or had to be dumbed down for an HTC Incredible, Galaxy S 1....both phones which were supposed to be better than the Droid 1.
If BB OS really is so much better, let it stand on its own merits, dont rely on Android apps, runtime.
9. sgamao (Posts: 14; Member since: 12 Feb 2013)
BB10 is along Android, Google's version of it, the very best os out there. Very well designed, easy to use and damn fast. It's the product of a company with some difficulties at the moment, not any other reason to fail besides that. Getting a better Android runtime it's a smart move. I guess more news are coming along 10.2.1 version.
If the company manages to stay afloat BlackBerries are going to stay the best choice for business and for people who is not, for any reason, bundled with Apple or Google's services.
I'm very happy with my Motorola, but shoud i get to choose between BB and Windows Phone i'd go for the first one 100%.
11. andrew1953 (Posts: 176; Member since: 13 Nov 2011)
Read news of Z50 and Q30 due out 2nd half of 2014. My feeling is BlackBerry need to bring out a 5.5"-6" phablet. I use a Note 2 with my Q10 for watching You Tube and Flipboard. For things too big for the small screen. Nexus 7 size would be a useful,portable device.
26. H3avyMental (Posts: 1; Member since: 19 Nov 2013)
All Blackberey has to do is make its main OS Android and put BB skin on top! Problem solved.
I would buy it.


text:
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FORD: 1963 Falcon convertible, 260, 4-speed, buckets, white/red exterior, red interior, asking $14,963. 979-249-4200, TX.**27-YR**... More


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Artist: My Dying Bride
Album: Turn Loose The Swans
Genre: Rock
Thy every look and every grace
So charm whenever I view thee,
'til death overtake me in the chase
Still will my hopes pursue thee
Then when my tedious hours have past,
Be this my last lesson given
Low at thine feet to breathe my last
And die in sight of heaven.
Writer(s): Paul James Allender, Martin F. Powell, Adrian Paul Erlandsson
Copyright: Universal Music Publishing Ltd.
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Root extracts of Ashwagandha / Withania somnifera / Indian Ginseng) has been used for centuries as a part of Ayurvedic formulations to relieve stress and other mental disorders. Nature Care Ashwagandha prevents general debility, fatigue and premature aging. It also improves the brain's memory functions like attention and concentration. It is a safe and natural solution that fortifies the body and mind against weakness, while promoting strength and stamina.
In Ayurveda, Ashwagandha is known as balya, which means giving strength in conditions like general debility. It has also been described to have analgesic and anti-inflammatory effect on the central nervous system.


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Kia Optima
The Kia Optima is a mid-size four-door sedan manufactured by Kia Motors since 2000 and marketed globally through various nameplates. First generation cars were mostly marketed as the Optima, although the Kia Magentis name was used in Europe and Canada when sales began there in 2002. For the second generation models, Kia used the Kia Lotze & Kia K5 name for the South Korean market, and the Magentis name globally, except in the United States and Malaysia where the...... more on Wikipedia
Kia Optima is listed on...
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This is a collection of the best midsize family sedans. We created this list based on information from multiple sources as well as votes from users just like you. Midsize family se...read more
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A list of top cars for teenagers, based in part on results provided by US News, but ranked by you, the public. What are the best cars for teenagers? All types of cars have been inc...read more
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A list of the best inexpensive cars you'd actually love to own. Sure, it's simple to go out and find a bottom-end, new car for $12k, but more often than not, that's an automobile b...read more
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Healthier With HIIT
she used HIIT to take her body back!
Beat Metabolic Damage And Get Ripped With HIIT
Name: Ashley Swoboda
Age: 28
Education: B.S. Health Management, SMSU; ACSM, AFAA
Occupation: NPC Competitor; Owner of Jefferson City Anytime Fitness Location: Jefferson City, MO
For many of us, cardio is an integral part of our training regimen. We pound away on the treadmill or stairmill for hours because we think it's the only way to get lean. During my contest prep last year, I was the epitome of a treadmill slave. I thought all the work would be worth it; I was sure it was helping prepare my best physique for the stage.
Instead of my best-ever presentation, the only thing I earned from all that cardio was metabolic damage. I want to share my story so you don't make the same mistakes.
Here's what I learned about breaking the chains of cardio, and how I found a better way to get ready for the stage.
In October 2012, I began my preparation for a show the following spring. Before I began preparing, I practiced one hour of steady-state cardio six days each week.
Although that schedule was keeping me fairly lean, I knew I had to step up my game for the upcoming show. So I doubled my cardio workload to two hours, seven days per week. I thought I was doing myself a favor.
On top of the increased workload, I restricted my diet more than ever, putting greater strain on my body. In previous preps, I allowed one or two slip-ups where I consumed too much peanut butter, rice cakes, or sweet potatoes, or my "cheat meal" was a free-for-all binge. This time I did not even have an extra almond.
My only cheat meal from October to March came once on Thanksgiving—I allowed a small dessert. Other than that, I ate my bland chicken and broccoli while watching my family enjoy all my favorite foods.
The combination of excessive cardio and a low-calorie diet made me experience several medical issues. I was always sore. My knee, hip, or lower back irritated me. My hair was dry, brittle, damaged, and fell out. My skin was dry and broken. My hands and feet turned a yellowish orange and my eye twitched uncontrollably. I quit having a menstrual cycle for around a year and was constipated for several months.
My stomach growled 24/7. I had a hard time sleeping and woke several times throughout the night. I usually resorted to taking Advil PM to fall asleep. I had severe mood swings, was depressed, and had no energy. I felt like walking death. The smallest things brought me to tears or anger.
To make matters worse, I could not drop weight. I didn't know what was wrong with me! My problem areas were bigger and I had lost a lot of muscle. I was so confused. How could I look worse? Why was I having a harder time getting show ready when I'd stepped up my game, done more cardio, made more sacrifices, and given it my all?
When the show finally came around, I didn't look awesome like I thought I would. I looked far worse on stage than I did during my first competition. I was a wreck.
What Is Metabolic Adaptation?
When you overdo cardio, it may actually lower your metabolic rate over time as your body adapts to that cardio level. This metabolic adaptation includes a significant reduction in energy expended during cardio. The treadmill may claim you "burned" 900 calories in two hours of walking, but the real caloric expenditure may be far lower. — Layne Norton, PhD
I was mentally, physically, and emotionally exhausted. I poured everything into that prep and I looked worse. I knew something was wrong with my plan, or me, but I wasn't sure what it was.
I started to search around online to find a solution. I found Dr. Layne Norton's vlog on Metabolic Damage and burst into tears after watching it. I realized that excessive cardio and a caloric deficit—my whole plan—was hurting me at a metabolic level. I decided to get help.
Layne saved me from myself. I lived the extreme life because I believed it was the only way. I bought into the whole "eat clean" every 2-3 hours to keep your metabolism on fire and do multiple cardio sessions (fasted when possible) per day because that is what dedicated and serious competitors do.
I once feared that I'd spend the rest of my life doing 1-2 hours of daily cardio to keep off excess weight. I had already missed so many important events with my loved ones because of my 2-3 hour gym sessions and strict dieting. I was sick at the thought of being forever chained to this regimen.
Norton taught me that it was all complete hogwash. You do not have to live that way to get stage lean! Now, I follow flexible dieting, commonly referred to as "If It Fits Your Macros," or IIFYM. I've increased my food intake by more than 1,000 calories per day. I don't restrict food groups or eat out of Tupperware every 2-3 hours.
I perform absolutely zero steady-state cardio. On this program, I feel 100 percent better and can still maintain the look I need to be a competitive figure athlete.
Ashley's New HIIT Cardio Protocol
Why is HIIT cardio so effective?
HIIT cardio is far more effective because it takes less time, maintains muscle and strength far better, and does not seem to cause a lowering of metabolic rate over time. High-intensity cardio causes long-term metabolic adaptations that enable you to increase your capacity to burn fat even when you rest. — Layne Norton, PhD
With Norton's help, I traded in hours of steady state cardio for 20-minute, high-intensity interval training (HIIT) sessions three times per week.
Here's what one of my new typical cardio workout looks like:
- Warm-up, 5 minutes at an easy pace
- Complete 20-second intervals at max effort
- Recover 1-2 minutes at an easy pace
- Repeat 8 times
- Cool-down, 5 minutes at an easy pace
Since making the switch, all of my before-mentioned medical and metabolic issues have disappeared. I have added an insane amount of strength and muscle. I am leaner than I have ever been in an offseason.
HIIT training is proven to allow strength gains while shedding body fat.1 It's also been proven to increase hypertrophy, overall strength, and power.4 Unless you love being a hamster in a wheel, give it a go!
My 5 New Cardio Rules
I enjoy my life again and am no longer a social hermit. I have the freedom to go out, eat, and order from a regular menu. I attend social events without feeling anxious about which foods will be there and I no longer have severe mood swings or depression. I've improved my entire life by making simple changes to my fitness lifestyle.
These are the 5 rules I used to break free of my cardio chains:
1 Give it your all
Your high-intensity activity should range between 15-30 seconds. During those 15-30 seconds, you should go 100 percent all out. During the last few seconds of a 30-second work interval, you might feel like you're about to die—force yourself to keep going!
2 Mimic lifts
You don't have to stay chained to a treadmill for your HIIT cardio. To help maximize muscle hypertrophy, strength, and endurance, do cardio exercises that are similar to lifts you would perform in the weight room. A few of my favorites are car pushes, tire flips, incline sprints, the rowing machine, battling ropes, stair mill sprints, and beating the crap out of a heavy bag!
These exercises can increase performance while avoiding competing adaptations.4 Concurrent training—combining resistance training and cardio—can help you optimize your strength and gains.2
Car Pushes
Watch The Video - 00:18
3 Dial in your work/rest ratio
During your HIIT sessions, make sure you have plenty of time to recover between your work periods. I would rather rest longer so I can work harder during my high-intensity bursts than take a shorter rest and half-ass the high-intensity periods.
Start with shorter work periods and longer rest. As you get better, you can work longer and rest less.
4 Unplug
While you're doing your HIIT cardio, leave your phone, tablet, and television in the locker room —I make exceptions for music, of course! If you can watch Netflix or update your Facebook status while you're working out, you're not going hard enough.
When I give it my all, the last thing on my mind is what's on TV or updating my status. It's more like: "Oh my gosh! I want to puke … no wait, pass out … ahhh, I feel like I'm going to do both!" I get so winded that it's hard to think straight, let alone surf the 'net.
5 Give HIIT its own time
When at all possible, do your HIIT sessions on days you don't weight train. I love my rest days and try to give myself one every week.
Because of this, at least one of my HIIT sessions falls on a training day. When this happens, I try to lift in the morning and do HIIT in the afternoon (or vice versa), and I always work opposite muscle groups.
For example, if I train legs in the morning and have a HIIT session that day, I'll choose battling ropes or hit the heavy bag. Cardio involving intense lower-body training should be separated from your leg day by no less than 24 hours.
If you don't give yourself enough rest, you substantially increase your risk of impairing your gains.3
- Jacob Wilson, "Ask the Muscle Prof: Mass vs. Cardio", Bodybuilding.com August 1, 2013,
- Layne Norton, "Biolayne," Biolayne LLC, August 6, 2012, http://www.biolayne.com/contest-prep/best-form-of-cardio-for-bodybuilding/
- Sale, D.G., I. Jacobs, J.D. MacDougall, and S. Garner. 1990. "Comparison of two regimens of concurrent strength and endurance training. / Comparaison de deux regimes d ' entrainement concomitant de la force et de l ' endurance." Medicine & Science In Sports & Exercise 22, no. 3: 348-356.
- Wilson, Jacob, M., Pedro, J. Marin, Matthew, R. Rhea, C., Jeremy, P. Loenneke, and Jody, C. Anderson. 2012. " Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises." Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins) 26, no. 8: 2293-2307.
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6 Reasons Your Progress StallsIf you find yourself shouting 'It's not working!' at the mirror or the scale, take a step back and re-evaluate. The answer may be simpler than you think!
Ask The Muscle Prof: What's The Best Cardio For Preserving Mass?You've heard the benefits of high-intensity cardio for weight loss, but you're concerned it'll cost you hard-earned muscle. Learn the truth!
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This is a great article! I was afraid I would fall into the same cycle of having to continue to always up my cardio, but this article was very helpful to me.
Great idea about switching the HIIT opposite lifting days.
I like doing that because also helps you push harder without ever feeling the soreness of a prior workout
Love HIIT, makes you look good and you get to spend less time on the treadmill or whatever you're busy doing.
Oh, and you're lookin good Ashley, keep up the good work!
Great article Ashley! I've seen people doing the battling ropes at my gym. I'll have to give it a try soon.
Thank you! Lately I've only been able to hit the gym on my lunch hour. I can put in at least 40 minutes. This article really helps me to work out a better program to get more bang for my time. It will be great to combine this into the weeks that I can go to the gym after work also so that I can do "two a days" sometimes.
Good to read something from central Missouri. Thanks for sharing. I am going to be implementing some of your 5 rules in California Missouri.
Thank you for this. Very well written and informative. I will send my friends and clients to this article for refrence. HIIT is the best cardio in my opinion, since after I am done lifting for 60-90 minutes, the last thing I want to do is boring cardio for 30-45 minutes. Thanks again
all that is awesome, just some questions:
what about the pre and post feeding?, i mean, in order not to "burn" or lost muscle, how can i prepare my body for that 20 minutes of extreme workout?, i train only at night, so my plan would be to do HIIT in the morning, this because i have very limited time, (gotta cook breakfast for my little girls and take them to school). so, what can i eat and when, meanwile i performe HIIT 3 times a week in the morning???
I could be wrong but I believe the IIFYM stance would be that it doesn't matter what you eat (within reason) or when you eat it as long as it is fitting your macros.
I make sure I have enough carbs and protein before I train for both HIIT and weight training. Fruit and a protein shake would be an easy fix when you're crunched on time.
I would say my food choices are 90-95% 'healthy' and then I have the flexibility to add in some of my favorite items as long as I've staying within my macro range and have hit my fiber intake for the day.
Very helpful article that makes me rethink things. Even supposed experts in the training world say 'cut calories and increase cardio' to get leaner... this wasn't working for me and its nice to have it spelled out why.
Ashley, great article and you look amazing! I'm a big fan of HIIT cardio and I think it's important for people to understand what exactly HIIT cardio consists of. You nailed it with your first point - give it all you got. I always surprise myself how much my body is able to withstand and feel like a million bucks after my session is done. Looking forward to more of your articles : )
Thanks for the write up! I'm giving it a try for a while and see if I can lose this stubborn fat waist.
After feeling uncomfortable in my skin for years, I have made myself a workout & diet regimen, with one day being my HIIT day. Absolutely love it, and my girlfriend is already seeing progress where I can't, only two weeks in.
I can't wait to shake it up in another couple of weeks to challenge myself.
Great article!
Love HIIT, love HIIT, love HIIT. Can't say it enough.
Got bored with the hour-long cardio sessions at the gym. So glad I discovered HITT, what a blast! Yes, I almost wanted to die this morning, but it'll be so worth it in conjunction with my strength training program.
Honored to have the opportunity to share my story!!! Special thanks to Dustin Lapray, Layne Norton, Nick Swoboda, Kati Dougherty, Team Norton and everyone else that has supported my journey.Thank you for your continued support!
Thanks for the write up Ashley. I've just started doing HIIT Training again and am loving it already. The adrenaline rush is incredible . Thanks again !
Great article!! I've also learned it the hard way... Beat myself up on the treadmill and keep myself away from food.. ugh. Must do what works for our bodies and love our bodies!!
Amen.... After switching to hiit my legs got stronger, my hips feel more stable and even my brain feels less run down and more alert.... quicker response times! I feel more energized instead of drained and enjoy the challenge. I have struggled to figure how to adjust carbohydrate needs for such different volume!?!
so many victims of the steady cardio that you can see in the gym. i've started integrating HIIT into my routine and in the shorter amount of time I feel so much better.
Well written and informative article.
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Volunteer: 'Their eyes shone brighter'
CLEARWATER, FL (The Florida Catholic) - I went to Pinellas Hope, the homeless project coordinated by Catholic Charities, on a recent evening to help serve supper and see what it was all about.
A HAND FOR THE HOMELESS - Chris Vivian listens to a fellow volunteer as she prepares plates of food during a recent night of volunteer service at Pinellas Hope. The site, operated by Catholic Charities, provides shelter and help for homeless people to regain their independence. (FC/Carlos Briceno)
As I wrote my name on the volunteer log, a handwritten sign taped to the table caught my eye: "Be kind, for everyone you meet is fighting a hard battle."
Food that evening was brought by the Boley Centers for Behavioral Healthcare of St. Petersburg, and some employees came to help serve. We warmed rolls and set up, the busywork of service to those one doesn't know.
Chris Ledwell, a volunteer at Pinellas Hope, was busy getting the dining service set. He was upbeat and positive in directing other volunteers and seemed to be the leader of the operation, so we all took note of who was "the boss" and directed questions to him.
Soon it was time for prayer. I joined the circle, holding hands with a disheveled man in layers of old clothes and a tall, stylish-looking woman wearing a leather jacket.
A hearty meal
Chris sent in the diners 10 at a time. "First-timers!" he hollered, then counted as each person came through to receive salad, then lasagna, then dressing, rolls and a cookie — a good, hot meal for each person.
Most looked tired in some way and the assortment of residents went way beyond stereotypes. There was the curly-haired gal who was very hungry and came back four times; the guy with the Gator hat who is really an LSU fan; a man who looks like my friend's grandfather; the professionally dressed women who could have spent the whole day in the cubicle next to you — and you never would have guessed that they are all homeless.
They greeted us or thanked us, but were reserved. I wondered how long they have struggled and where they will go next.
"Second-timers!" Chris called out. We had enough food for seconds and even thirds. The lasagna was hot, fresh and popular. The men, who had labored all day, were hungry. Now that everyone had a plate of food, they asked for a little more and we gladly provided it. Their eyes shone brighter.
As we finished up, I learned how Chris came to be a full-time volunteer. He is a resident of Pinellas Hope, looking to get back on his feet. Rather than sit around and wait for something to happen, he pitched in to help, wanting to give back. First it was food service. Then he was given keys to this or that. Soon he became the go-to guy. He has become something of a leader through his service at the shelter, assisting others.
"You know, we're all just a paycheck or two away from the streets," he paused, taking a moment to give nonverbal instructions to a deaf volunteer/resident. "Most folks here are fighting their own demons and just hoping to make it."
I think he will.
Changing ideas
My visit to Pinellas Hope did not give me a sense of having "done my part" for the homeless and those in need, but it changed some ideas I had about who is homeless and who serves them.
Although many folks take time out to give or volunteer around the holidays, there are people who answer the call every day to feed the hungry and help the less fortunate, and we need to support them in their ministry.
Hunger and homelessness won't end with the holiday season. We can come for an hour or a day to help out and build an extra layer of community support. After all, many of the residents themselves are doing just that.
This story was made available to Catholic Online by permission of The Florida Catholic (www.thefloridacatholic.org), official newspaper of the dioceses of Orlando, Venice, St. Petersburg, Palm Beach and Pensacola-Tallahassee, and the Archdiocese of Miami.
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CNN — A positive pregnancy test can bring on several emotions: joy, stress and sometimes even fear.
Now, in an unusual twist, positive pregnancy tests are popping up for sale on Craigslist.
A quick search on craigslist in several cities and you can find plenty of expecting moms hoping to cash in on their condition by selling positive pregnancy tests to anyone who is willing to pay up.
Some says its purpose is to prank while others insist they don't care what it's used for and that's where things can get messy.
"For example, if a married man was having an affair and he tried to break it off with the girl and she became upset and decided to, you know, present this fake pregnancy test and demand money or otherwise she'd tell the spouse I think that would be a level of blackmail." said Officer Gary Mason of Overland Park, Kansas Police Department.
Some other examples being passed around the internet include tricking a man into marrying them or at the very least trying to keep a partner in a relationship he no longer wants any part of. Whatever the reason, even if it is used just to joke, many say it's hitting below the belt.