text:
Click to skip to Diet FAQ, Training FAQ.
Latest Updates:
30th May: "Injury"
19th Jan: "Secondary Exercises"
2nd June "Irregular work hours"
19th April "Strength Losses"
18th April "RPT Top set Weight"
19th April Back-off set weight"
6th April "Calf Training"
27th Mar. "Skipped Sessions"
14th Mar. "Hunger problems"
13th Mar. "Bench Press strength drop"
Questions in the comments welcome. I'll answer you to the best of my ability.
- Alcohol: Is it banned on this diet?
- How quickly can I expect results?
- Should I cut or slow-bulk?
- Carb sources: Can I eat 'xxx' carb source? Is it ok to eat saturated fat vs poly…?
- Hunger fears: Andy, skipping breakfast, that's xx hours without food! I can't do it!
- Meal Frequency: Can I eat 4 meals instead of 2 or 3?
- Timing mistakes: I ate lunch a little later today, should I eat dinner later too and adjust the fasting window?
- Trace Carbs: Do I need to count the carbs in [fruit name]/dairy/sauce etc. ?
- Trace Protein: Do I need to factor in the trace amounts of protein in rice/quinoa and the trace amount of carbs in things like cottage cheese?
- Fruit: Do I add that as normal carbs or is it different due to not being 'starchy'?
- Fish oil: I currently have a bottle of fish oil softgels that measure 1000mg/softgel. Should I be taking a total of 4g of fish oil a day then, or should I opt for a lower dosage? When should I take them?
- Salt: I have some turkey patties in the freezer. Is the high sodium content a concern?
- Too full: I feel very full and I've been finding it hard to hit my macro numbers on Training Days. As I am on a cut is it detrimental to eat less?
- Paleo: I follow the Paleo diet. What should I do about carb sources?
- Supplements: What about them?
- Self Belief: I lack it. :'( Can you whisper sweet, motivational things to me?
- Frying: Is cooking with oil ok on Training Days?
- Frozen Veggies: For Green Veggies, I usually go buy the frozen bags at the grocery store and microwave them, Is that cool?
- Weighing food: Do I need to weigh everything?
- Water: How much should I be drinking?
- Protein Shakes: Are they ok to use?
- Water-weight loss: What do you mean by "initial water-weight loss"?
- Sleep: Why is it important?
- Training Day surplus: Why do we do this even if cutting?
- Diet Soda: Can I drink it? What about tea or coffee?
- "Cheat Days": How do you feel about them?
- Hunger problems: I feel hungry during the fast, why?
- Irregular work hours: How do I set things up?
**** Training Questions follow ****
Diet Questions:
- No, but as alcohol has calories, it has the potential to screw everything up. Why? Dietary fat can be easily stored if you go over your calorie budget for the day. On the occasions that you are going to drink, some very general rules that will take you a long way:
- Keep dietary fat low on this day.
- Drinking beer? Make it a training day.
- Drinking diet mixers and spirits? Make it a rest day.
I've written a guide to drinking alcohol on a diet here with details and reasons for the above. Skip to sections on: "Once a week moderate to 'hard' drinking" or "Drinking in moderation a few times a week."
Do not abuse the guide and use it as an excuse for excessive alcohol consumption or you will just screw up your progress.
– I've written about this in detail in the article 12 Weeks: What you can expect to achieve.
– This is a good question. With the exception of those already strikingly lean (in-season bodybuilders/fitness competitors) and athlete clients that have other considerations more important that bf%, you should probably do a cut first, even if your goal is to bulk. This sounds counter-logical but there is a very good reason for this.
By getting lean first, you make yourself more leptin and insulin sensitive. This is great for two reasons. Firstly, it means we can eat more carbs and not get fat, and secondly is makes muscle-building easier as the carbs will be shuttled off into the muscles more efficiently in the post-workout window rather than being stored as fat.
So by getting lean first, we can build more muscle and store less fat when eating a calorie surplus while on this I.F. diet. Want to bulk and still keep your abs to a certain extent? First cut, then do a slow-bulk. If you're already quite lean this may only take a month.
I've written in much greater detail in my article, "Identifying Where You Are Now, Setting Realistic Goals, and Your Best Course Of Action."
4. Carb & Fat Sources: Can I eat 'xxx' carb source? Is it ok to eat saturated fat vs poly…?
- For diet success don't stress this. Don't distinguish any further than Carbs*/Fat*/Protein. Brown vs. white rice is a non-issue. Want to eat a cake*? – Please do. Just count it against your daily macronutrient allowance. (*Example of how to do this.)
*There are exceptions, but these are beyond the scope of here. For the carbs, just make sure you get most of them from whole foods (pasta, rice, bread, potatoes etc…) 80% of the time and you'll be fine. This is to minimize chances of spill-over into fat stores on your workout days. I've expanded on this with and included a quote from Lyle McDonald in the comments below. If you wish to get geekier than that then see the glucose vs. sucrose vs. fructose part of this article by Martin Berkhan.
If you wish to simplify things then go by the IIFYM (If It Fits Your Macros) philosophy, which doesn't just mean stuff your face with crappy food, but does give you flexibility. There's a good article summing it up by JCDeen here. Further details in a good video on "Clean eating vs IIFYM" by Layne Norton here.
5. Hunger Fears: Andy, skipping breakfast, that's xx hours without food! I can't do it! Seriously?
– Yes you can do it. It's just a case of your body adjusting. This whole website is littered with comments from people amazed at how they have adjusted and are feeling great. Our ancestors did this and so can you. The only difference so far is the length of time clients take to adjust. Some are fine straight away, for others it takes 1.5 weeks. Typically though it is 4-7 days.
6. Meal Frequency: Can I eat 4 meals instead of 2 or 3?
- Yes but why complicate things? This is just due to a fear of hunger, which will not be an issue.
7. Timing Mistakes: I ate lunch a little later today, should I eat dinner later too and adjust the fasting window?
- No. The key here is consistency. Just because you miss one meal time, doesn't mean you adjust the other. Your hormones get used to when you usually eat, so eat as close as possible to that time. Keep things as regular as possible, but don't stress the occasional day when timing is off.
8. Trace Carbs: Do I need to count the carbs in [fruit name]/dairy/sauce etc.?
- This question is usually asked because I set up clients with simple rules like, "Only count starchy carbs, eat lots of leafy greens and don't count them."
Unfortunately there are those that will take any rule you give to help them make things simple and abuse it*. So allow me to make this clear,
If you consume a lot of [dairy/fruit/sauce etc.] then yes please do it. If you're just talking about small quantities then it's probably not worth bothering to count. The key is to keep consistent. Everything in reality counts. As long as when I tell you to reduce carbs later, as the diet progresses you don't then reduce the rice/bread carbs and then up the dairy or [insert other food] intake "Because those carbs don't count!" as some people, clearly trying to screw the laws of science do, then you're all good.
*If you would like to read an amusing anecdote about abusing rules, check the comment titled "Apples and Mayonnaise" I've written in the comments below.
9. Trace Protein: Do I need to factor in the trace amounts of protein in rice/quinoa and the trace amount of carbs in things like cottage cheese?
If we are consistent, we don't have to factor these things in. If we ignore them from the start, we can ignore them forever, and we can have success in the long-run.
10. Fruit: Do I add that as normal carbs or is it different due to not being 'starchy'?
Carbs are carbs are carbs. They have energy. There is no escaping this. [See point 8.] I tell people not to count the green vegetables because it makes life easier. Fruits have carbs, some more than others. Anything you're going to eat regularly is worth counting. Things you are only going to eat occasionally are probably not worth counting.
I know that some people will now take this to mean, "Ok if I'm only going to eat some fruits occasionally, it's ok I won't count them. So I'll eat 5 bananas on Mondays, a whole watermelon on Tuesdays, a bunch of grapes on Wednesdays… But it's all OK because I only eat the one kind of fruit occasionally (once a week)!"
…But then these are the kind of people who always look for shortcuts. They might make great accountants hiding your savings away from the tax-man, but there's no shortcuts in the energy equation. They're only going to shoot themselves in the foot. Are you?
11. Fish oil: I currently have a bottle of fish oil soft-gels that measure 1000mg/soft-gel. Should I be taking a total of 4g of fish oil a day then, or should I opt for a lower dosage? When should I take them?
It's not the quantity of the oil (fat) that counts, what matters is meeting the EPA and DHA numbers that the research suggests is beneficial. (2g EPA 1.5g DHA /day) Inferior quality fish oil supplements take advantage of the average consumer's ignorance of this fact. With such products it may be difficult without taking a whole lot of them, which will then put your fat number up for the day. Buy good quality fish oil. Look for those key ingredients.
Take them with your last meal of the day as fat slows the rate of digestion of a meal and keeps us feeling fuller for longer.
12. Salt: I have some turkey patties in the freezer. Is the high sodium content a concern?
In short, not unless you are a bodybuilder with a competition in a few days.
More detail for those interested:
Sodium does not matter. Only relative changes in sodium will increase your water retention, not overall consumption. So if you suddenly increase your sodium intake you will bloat; if you suddenly decrease your sodium intake you will lose water. The body adjusts to a set-point after time. (A few days I believe.)
So bodybuilders, whom need to look extra lean on one particular day cutting, sodium 2 weeks before a competition to lose water is a bad strategy, because their body will have re-adjusted to a set-point by the 2 week mark and nothing will have changed overall. Cutting sodium 2/3 days out will get them looking leaner for competition day. But in the long-run, this is not a weight loss strategy – the human body out-smarts our diet-tricks in the end.
13. Too Full: I feel very full and I've been finding it hard to hit my macro numbers on Training Days. As I am on a cut is it detrimental to eat less?
Firstly, everyone feels like this when they start. Typically your stomach will adjust to the large quantity of food within 2 weeks. In the meantime eating some yummy cereal is a good way to hit your macros (as long as it is low-fat cereal with low-fat milk), and don't worry about the sugar content.
Presuming you have calculated your macros correctly, if you eat less you will not have the energy needs to recover from your workout and you will probably lack energy for your workout in a couple of days, hampering progress.
Right now I am on a bulk so my carb requirements are much higher. To hit this number I eat a box of cereal after every workout for desert*. Yes, I am still ripped. (*Lowish sugar content. I've stopped the 'Choco-Flakes' and switched to 'Bran-Flakes' after I realized they were 95% sugar and can potentially lead to spill-over into fat stores more easily.) If you can eat all that rice however then please feel free to go for it. For satiety reasons I do not recommend this as a long-term strategy for those on a cut.
14. Paleo: I follow the Paleo diet. What should I do about carb sources?
I have Paleo clients. Through Twitter and blogs I know there are many people out there that are Paleo and have success with Leangains. I am not an expert in this, however if you would like to read a useful discussion about it, please see the comments on Jayson's interview page.
What are dense carb sources on a Paleo diet? Here's a link to an article Marc suggested in the comments.
15. Supplements: What about them?
Indeed. I'm sorry if I have spooked you by not trying to sell you any. The truth is if you said to me that I were never allowed to take another supplement again it would not bother me. Nor should it bother you. To have success on this diet you do not need supplements. "You are what you eat." There's no magic in supplements.
Now, taking BCAAs may be optimal if you are to train fasted, and taking protein powder is sometimes convenient when the fridge is empty, but that doesn't mean that you need them.
The supplement industry has us all convinced that we need things we don't. I've written an article about this here. Don't just take my word for it though, how about this interesting article by Tommy Boone, PhD, MPH, MA, FASEP, EPC.
I include a simple and optional list for clients of supplements they may find useful. However this article by Martin Berkhan does a good job by itself.
16. Self Belief: I lack it. :'( Can you whisper sweet, motivational things to me?
No. Man up. If your great-grandfather were here to see the comparative 'life of plenty' that you are living right now, what do you think he would say about this? More in this article.
17. Frying: Is cooking with oil ok on Training Days?
Just use a small spoon each time rather than pouring it directly into the pan and you can control the portion size easily. No need to weigh it and count. This is what I do.
18: Frozen Veggies: For Green Veggies, I usually buy the frozen bags at the grocery store and microwave them, Is that cool?
That will work fine.
19: Weighing food: Do I need to weigh everything?
Certainly not. However you do need to weigh some things, especially at the start. As a general guide, weigh your un-cooked meats and carbs and eyeball everything else. I weigh my rice, pasta, potatoes and meats, and just look on the packets for the macronutrient information for others. Get a small electronic kitchen scale. I never weigh vegetables.
20. Water: How much should I be drinking?
Simply, if your urine is yellow then drink more. Of all the reason's for this, the one you care about most is that it will help with fat burning. The liver plays an important role in fat metabolism. If I have understood correctly, if you don't drink enough water then the kidneys can't function at full capacity and thus the liver has to work to help them, decreasing the rate which fat can be metabolized.
You'll definitely want to drink a good few cups to re-hydrate in the morning.
21. Protein Shakes: Are they ok to use?
Yes but there is a time and a place for them. Real food is digested and absorbed more slowly thus getting your protein from meat is better than shakes because you'll feel full for longer.
Aside from satiety reasons, we want protein to be absorbed slowly so that our blood is still swimming with aminos during the fast, preventing muscle catabolism. In terms of rates of digestion, real food is slowest (best for us), then casein protein (5-7 hrs) then whey protein (2-3hrs). If we drink a protein shake as part of a meal then the digestion will be slowed significantly and could conceivably be double this (though there have been no studies that I know of that measure rates of digestion with mixed food meals).
In practical terms what this means is if you can't eat meat, are too lazy to cook it or are feeling too full to hit your protein numbers: 1) Casein goes with the last meal of the day. 2) Whey with the other meals. 3) It's better to not drink them alone.
22. Initial water-weight loss: What do you mean by this? Is it something to do with water that I have "piled up" in my body?
- Because we'll be cycling carbs, and putting protein high, you'll most likely be consuming less carbohydrate overall than you currently are.
- 1g of carbs digested takes with it 3-4g of water into the body. Thus, if we reduce carbs, "water weight" is lost in the beginning. This really varies on the individual though but it'll usually happen all within the first week.
- Unscrupulous diet coaches or advertising do not mention this fact to people though and let them believe they had an incredible week.
23. Sleep: Why is it important?
24. Training Day surplus: Why do we do this even if cutting?
- To take full advantage of the super-compensatory effect of the increased insulin sensitivity (increased uptake of carbs into muscles rather than fat) after workouts. (This effect also appears to be heightened by fasted training, and I'd like to see more research into this.)
- It acts to help combat some of the "negative" hormonal changes that take place when dieting.
Whether this actually works out to be technically a surplus of not in practice depends on the individuals circumstances and is quite complicated. Very generally fatter people need less on their training days. Explaining further than this is more complicated than I'm willing to get into detail with in the blog, though I'll probably come back and add to the hormonal thing later. (Remember, I like brevity.)
25. Diet Soda: Can I drink it? What about tea or coffee?
Yes you can drink diet soda and it will not affect your diet despite what the Youtube videos say.
"I personally could not find any research showing a causal relationship between artificially sweetened soft drinks and weight gain, let alone research indicating a thyroid-mediated mechanism for this phenomenon. Among the research that does exist, the majority of studies lasting beyond the acute phase have demonstrated the superior effectiveness of artificially sweetened beverages to sugar-sweetened ones for weight loss. Therefore, the claim that diet soft drinks cause weight gain is nothing but a false alarm." - Alan Aragon, from his brilliant monthly Research Review.
Tea and coffee contain no calories so they are fine. A splash of milk in your coffee(s) in the mornings is fine too, but don't put sugar in there. Try and keep the total calories under 50kCal.
26. Cheat-Days: How do you feel about them?
Let's be clear, "cheat-day" is an abused term and has become something completely different from the original meaning: A very high-carb, low-fat day, usually used after several days or a week of dieting with very low carbs. This is also known as a "refeed" and is used to replenish glycogen. (You can read more about this in the this post.) Technically we have a refeed/cheat day every training day with the LG.
Unfortunately the mainstream meaning of cheat day is rapidly becoming a "food free-for-all" where people stuff their faces for the entire day. Most people are well-meaning when they use the term, but it leads those that don't realise the true meaning into trouble.
So what do I think about the "food free-for-all" version that is cheat days? Cheat days in the sense that many use it may as well be called a "diet fuck up" day. Make sure you say those words to yourself before you decide to do one. Psychologically they are beneficial, if not essential, for the average joe's sanity after a long period of dieting (can be incorporated as normal sized "free meals", or had as part of a regular and planned diet break), however physiologically there is no need with the LG set-up.
27. Hunger problems: I feel hungry during the fast, why?
Presuming that you are eating at the same times and keeping the feeding window the same and thus the hunger hormones have regulated, the most common culprit for hunger is bad food choices, particularly for the last meal before the fast.
Tips in order they should be tried and implemented:
- Always eat real food for the last meal.
- Put your fish oil supplementation with this last meal. (Fats slow absorption.)
- Eat a slow-digesting protein like eggs or cottage cheese, or eat meat with plenty fibrous green vegetables.
- Switch from refined carbohydrates to foods like potatoes or whole grain bread for your carb sources.
28. Irregular work hours. How do I set things up?
"What do I do if my work schedule doesn't allow for a consistent feeding window?"
We do the best we can. First it's important to understand a few fundamental points:
1. The reason that we try to keep the meal timing consistent is that the body regulates to our usual feeding times and tells us to eat (by dumping the hunger hormone, ghrelin, into our system) at these times. This means that we can skip breakfast everyday and experience no hunger in the morning. This doesn't just have to be breakfast. Practically this is useful because it means we can eat just 2 (or 3) meals in a shorter space of time and thus feel satisfied despite dieting.
2. When we eat at different times the body doesn't get the chance to regulate to this, meaning that we'll get hungry at more random times. – The penalty is hunger, nothing more. This is an important point when considering your set-up.
3. There is nothing magic about having a 16 hour fasting window. I see people eat dinner an hour later than then had scheduled, panic, and this shift their lunch the next day an hour later so as not to "break the 16 hour rule". -Bullshit. Totally backwards. In fact by doing this you upset the ghrelin rhythm if anything. – In that situation you're best to not adjust anything the next day.
4. Training can be at any time as long as you can have one meal after, before starting the fast.
5. The feeding window can be longer some days and shorter on others, but they must always overlap.
So when we put this together for the person that has a varied schedule, what have we got?
- If possible, then keep at least one meal at the same time every day and let the other be flexible.
- If thats's not possible then just keep the meals in the same rough time of day. i.e. The Lunch/Dinner timeframe. – Definitely don't have your feeding window early morning to lunch one day and then lunch to evening the next.
- If you train at different times then adjust your meal sizes so that you can have at least 60% of your calories for the day in the post-workout/pre-bed window. Examples are included in Martin's Leangains guide.
28. I got injured/ My [body-part] hurts. What should I do? What exercises do you recommend?
For the injury you need to seek your doctor's advice.
Make sure it is a specialist sports doctor/physiotherapist that knows what they are doing. You need to ask about a plan of recovery and rehabilitation if necessary, in the context of your overall training plan. You need to get specifics on what you can and can't do. I'm not a rehab specialist, nor doctor, and I can't give advice online effectively even if I was.
It's all too easy to just train around the pain and think it will be ok while not addressing the underlying issue. Two things that need to be considered other that the above moving forward:
- Was it a form issue that caused the injury? or,
- Was it a previous injury that just came up to bite you in the ass this time.
For the former, when you are healthy again get someone to have a look at your form and see if they can see any issue. If no-one is available then video yourself and compare with the form used in the instructional videos I have linked to on the homepage (right sidebar, at the bottom).
The body is a complicated machine. If there is one thing I have learned over the years through injuring myself doing silly things it's that the pain you feel is only an issue with that area half of the time. Recent examples of my own to highlight this:
Knee pain – tight foot arches. – Stretch
Elbow pain – grip being over-trained. – Cut down on grip work.
Shoulder pain – scapula movement problem. – Retrain to move correctly. Very complicated.
Lower-right back pain – long-term anterior pelvic tilt & left ribs tilting upward. – Retrain breathing & posture, paying special attention when training. Training program revamped by Eric Cressey and Tony Gentilcore. Very complicated.
The take home point it this folks – don't guess, see a pro.
- Training: Do I have to?
- Frequency: I'm doing well with 3 days at the gym, surely 6 will double my results?
- Skipped Sessions: I will only train 1 day this week, does this mean I should eat only 1 'Training Macros' diet day plan?
- Cardio: Will it speed things up? When should I do it?
- Muscle Loss/Gain: I'm on a cut, and my strength gains have stopped progressing/ my strength is decreasing in the big 3 lifts, does this mean I have lost muscle?
- Timing change: I have to change the time of my training to the morning/evening. How should I split the meals/calories split for the day?
- Abdominal work: Why do you not recommend abdominal work?
- The Devil: My gym has a Smith Machine. Can I use that?
- Warming-Up: What style should I do with RPT?
- Consecutive Days Training: Is it ok to train two/three days in a row?
- Ladies training: What should I do?
- Bad Training Session: Strength Drop! What should I do?
- Soreness: I don't feel sore the next day, should I do more sets and exercises?
- Endurance Training: I was thinking about training for a marathon in September, how would this affect my cut?
- Bench Press strength drop: Why? What should I do?
- Calf Training: Should I?
- RPT: How do I adjust the top-set weight?
- Back-off Sets: How do I adjust them? Always 15% off the top-set?
- Strength Losses: What can be the cause of this? Is it normal?
- Secondary Exercises: At what stage do they become detrimental?
Training Questions:
Dieting without training is very likely to set you up for a rebound. You're also likely to only become a skinny-fat version of your current self as you will lose muscle mass as well as the fat. This diet is designed to be used in combination with training to prevent that.
– I've written why in a detailed guide to minimalistic effective training, which can be found here.
2. Frequency: I'm doing well with 3 days at the gym, surely 6 will double my results?
– No. If you are ready to go again the next day, you didn't train hard enough and you may as well have stayed at home. Hit it hard, eat, sleep, repeat. This is the success formula.
3. Skipped Sessions: I will only train 1 day this week, does this mean I should eat only 1 'Training Macros' diet day plan?
– If it's just the one skipped session then you can just eat your rest day macros. If you're missing 2 or 3, then it's probably worth eating your "average macros" (meaning the average of the two days' numbers) as otherwise the weekly deficit may work out to be a little too high*. (*It was for this reason that I previously advised that people continue cycling their macros as normal despite skipping a session.)
In the context of fat loss in the vast majority of cases the answer is no. If you throw in a lot of cardio at the start, how will you be able to measure the results of the diet itself? You won't know how effective the diet is.
I want you to look great forever, not just in 12 weeks. In the future you're not going to have time to do cardio every day so learn to set up your training minimally now, so that you know how little you can get away with when the busy times do come.
- I've written how inefficient cardio is for fat burning here.
- See my article "When is Cardio a Valid Tool for Fat Loss with Intermittent Fasting?"
5. Muscle Loss/Gain: I'm on a cut, and my strength gains have stopped progressing/ my strength is decreasing in the big 3 lifts, does this mean I have lost muscle?
Not necessarily. A quick recap:
For those with training experience, strength increases or decreases indicate gain in or loss of muscle mass respectively. When cutting, preserving muscle mass is the main goal, any gain in strength should be taken as a nice bonus, rather then taken for granted.
So given the above it would seem fair to say that a decrease from say, 100kg x 8reps in the bench press, to 100kg x 4reps in the bench press indicates a loss of muscle mass, correct? – Wrong. It is very important to take into account the decreased mechanical advantage getting leaner gives us in the big 3 lifts.
It is easiest to visualize with the bench press. As we get leaner our chest/back circumference decreases (loss of fat) meaning the distance the bar has to travel to do one complete rep increases & thus the 'work done' to perform the a rep increases. Thus it requires more strength to do the same number of reps when you are leaner.
If you can do the same number of reps after your cut as you could at the start of your cut, you are almost certainly stronger.
6. Timing Change: I have to change the time of my training to the morning/evening. How should I split the meals/calories split for the day?
Martin Berkhan has written a good guide on this here.
7. Abdominal Work: Why do you not recommend abdominal work?
Squatting is abdominal work. Here's an excellent article on abs by Mark Rippetoe.
8. The Devil: My gym has a Smith Machine. Can I use that?
Taken from the excellent StartingStrength.com website:
"No, no, no, no, no. NO!
Smith Machines are the devil.
For one thing they completely remove the stabilization aspect of the squat. But go ahead, get up to 300 on a smith machine and then try it with a barbell and see how long you can keep from falling on your ass.
For another thing it restricts the natural range of motion. See each of us has our own biomechanics (the mechanisms that distinctly tie our individual bones and muscles together) and hence we have an individual movement pattern (range of motion) when doing the squat, or anything else for that matter. For example a guy with a long torso and stocky legs will not squat remotely close to how guy with a short torso and long legs does. The smith machine has only one range of motion for either of these individuals because the bar runs on rails in a fixed path (straight up and down or a slight diagonal). Every individual must conform to no matter their distinct movement pattern. This can be devastating to your skeletal system over time."
"Squatting" in a Smith machine is an oxymoron. A squat cannot be performed on a Smith machine, as should be obvious from all previous discussion. Sorry. There is a gigantic difference between a machine that makes the bar path vertical, and a squat that is executed correctly enough to have a vertical bar path. Muscle and skeleton should do the job of keeping the bar path vertical, not grease fittings and floor bolts.– Mark Rippetoe
If you are waiting to be convinced of the benefits of a full depth squat please read this article by Rippetoe. [Strong Language]
9: Warming-Up: What style should I do with RPT?
The main thing is that it should get you warm and the mind-muscle connection going, without tiring you and impacting the top-set. If these requirements are met then it's fine. I've written how I personally prefer to warm-up here.
10. Consecutive Days Training: Is it ok to train two/three days in a row?
In the context of dieting (calorie deficit) and for those using the big compound movements (barbell training) three days a week it is a good idea to have a day of rest between sessions at least. This is very important for recovery, so as to not over-burden the already taxed central nervous system. In terms of the effectiveness of this combined with the Leangains diet set-up, rest-day(s) in-between training will make the diet work more effectively.
For those that must put two training days back to back, if you are using a split routine then keep your Squat and Deadlift sessions as far apart as possible. I.e.: Put your Bench-press day next to one of your other workout days.
Example: Monday, Deadlift day. Thursday, Bench-press day. Friday, Squat day.
11. Ladies training: What should I do?
The simple answer is exactly the same as men, despite all the shit you've read in magazines. I'll leave you with a couple of good articles and a quote my Mark Rippetoe:
"Women get the best results when they train for performance. Even though there are differences between men's and women's response to training, there is no difference in the quality of the exercise needed to produce the stress that causes adaptation.
Ignore the silly bullshit. Women's collegiate and professional athletics and its participants have for many years held the answers to the questions most women ask about exercise, answers that have gone fastidiously ignored by the figure salon industry. The fact is that aesthetics are best obtained from training for performance. In both architecture and human beauty, form follows function. Always and everywhere, the human body has a certain appearance when it performs at a high level. But the fitness industry continues to sell aesthetics first, as though it is independent of performance.
Muscles cannot get "longer" without some rather radical orthopedic surgery. Muscles don't get leaner—you do. There is no such thing as "firming and toning." There is only stronger and weaker.
The vast majority of women cannot get large, masculine muscles from barbell training. There is such a profound difference in male and female testosterone levels that the strength differences between men and women are almost entirely accounted for by hormone level.
As Cross-Fit (barbell training) grows and it becomes harder to ignore the results of honest work done at high intensities, the media are taking notice. You pretty much get out of an effort what you put into it. Effective exercise is more like training for athletics and less like lying around on the floor."
- "I Don't Want To Get Big and Bulky: Marketing and it's Effects on Women" -JC Deen
- "Strength Training For Women: Not so Different After all" -Mark's Daily Apple
- "Fierce. Fit. Fearless." Over 1000 women on this Facebook Group.
- "Girls Gone Strong" – Another Facebook group for normal women that lift to get hot.
12. Bad Training Session: Strength Drop! What should I do?
Probably nothing. Dan John, one of the most experienced and knowledgable strength training coaches in the world, says that you should expect 20% of your workouts to be "duds". Off days. Days where your strength just "isn't right". Start a training program with this in mind and don't let it rattle you when it happens because it's normal. Go home, eat, rest and sleep well, and come back the next time with a determined attitude.
13. Soreness: I don't feel sore the next day, should I do more sets and exercises?
I've written about this in a comment here.
14. Endurance Training: I was thinking about training for a marathon in September, how would this affect my cut (i.e. I'd have to do running training 5 days a week)?
I am not against anyone wanting to enter a marathon or challenging themselves in an endurance event. I would love to do one myself one day. Training like this however will severely hinder your strength (and thus muscle) gains. Whether you decide to do this then will depend on your main goal.
- Strength/ muscle gain? – You don't want to be doing it for reasons explained very well here.
- Get a good marathon time? – Do it.
- Fat loss? Pros and cons. All the running will burn extra calories for sure, even if it isn't a very efficient way of doing so. However if you're overweight and weak then it won't be doing you any long-term favors.
15. Bench Press strength drop: Why? What should I do?
This is a very common. Don't panic. Firstly, have you lost body fat? As fat is lost the relative distance the bar has to travel gets greater. Recall your high school physics class, Work = force x distance
If you are leaner, the same resistance for the same number of reps will be a greater amount of total work done. Thus a small decrease in the weight on the bar is not necessarily indicative of a drop in strength, rather, if strength were to stay the same, all things being equal, your bench would drop on a cut.
That's really up to you. See this comment here for my thoughts.
17. RPT: How do I adjust the top-set weight?
I've written about this here.
18. Back-off Sets: How do I adjust them? Always 15% off the top-set?
I've written about this here.
19. Strength Losses: What can be the cause of this? Is it normal?
Aside from the comment on the bench in Q15, I've written more about this in a comment here.
20. Secondary Exercises: At what stage do they become detrimental?
The point where they steal essential recovery capacity from the main lifts to the extent that training does not progress as it should. When dieting: For experienced lifters this will be a regression of your top lifts; for new trainees a lack of progression in strength.
Got more questions? Leave a comment and I'll get back to you.
I hope you found this useful. I'll continue working to improve it.
Did you read my step-by-step guide to setting your diet and training up by yourself?


text:
2000 Olympic gold medalist Audley Harrison has announced his retirement, after admitting that the sport has taken its toll on his health.
Undefeated Sadam Ali and Francisco Santana will face off at Madison Square Garden on Sat. April 25 as the co-feature to the world heavyweight championship between Wladimir Klitschko and Bryant Jennings.
Boxing fans get the chance to watch a crucial Commonwealth title fight bill live and free on April 4.
Preston's JR Gym has fast earned itself a reputation as a home for champions.
Preston's Akil Knight is a fast learner. The 17-year-old only took up the sweet science 18 months ago and already he's a national champion and England representative.
While the name James Dickens might not be first to come to mind when people think of fighters from Merseyside, the young southpaw is beginning to cause a stir.

subset: commoncrawl


text:
Choose your preferred language. We speak English (US) and 41 other languages.
Most often used by people in the United States
All languages
FREE cancellation on most rooms!
Instant confirmation when you reserve
Find the motel you've been looking for in Pomona with Booking.com. We have the best motor inns and motor lodges in Pomona, good availability, and great rates. Whether you're out to see something special or just exploring the area, you can select budget rooms all over Pomona. Choose Booking.com for the suburban or highway motel for your Pomona trip.
|Lemon Tree Motel 1700 Gillette Road, Pomona
Score from 143 reviews: Review scoreLocated off of Interstate Highway 10, this Pomona motel features a seasonal outdoor pool. Free Wi-Fi is included in all guest rooms. Pomona Fairplex is a 4 minute drive away. More…
$49 Average price per night
|Motel 6 Los Angeles - Pomona 2470 South Garey Avenue, Pomona
Score from 44 reviews: Review scoreThis motel in Pomona, California features an outdoor pool with a sundeck, laundry facilities and free parking. Fairplex Convention Facilities and Pomona Antique Row are 10 minutes from the motel. More…
$54 Average price per night
|Sunset Motel 1183 East Mission Boulevard, Pomona
$70 Average price per night
|Royla Motel 1111 West Holt Avenue, Pomona
$65 Average price per night
|American Inn & Suites 310 East Foothill Boulevard, Pomona
Score from 15 reviews: Review scoreFeaturing a year round outdoor pool, this Pomona motel is 6 miles from Raging Waters Amusement Park. All guest rooms include free Wi-Fi and free local phone calls. A launderette is located on site. More…
$59 Average price per night
|Pomona Lodge Motel 130 East Holt Avenue, Pomona
Score from 13 reviews: Review scoreOntario National Airport is less than 20 minutes' drive from this motel. Free parking and a 24-hour reception are available and rooms include a flat-screen cable TV. More…
$65 Average price per night
We've negotiated with thousands of hotels to get the very best deals. We call them Secret Deals and they only last for a limited time.
You can get these deals for free by subscribing to our newsletters. You can even choose your favorite destinations to receive personalized deals.
Don't worry – your email address is safe with us. We'll never share your private information and you can unsubscribe at any time.


text:
• Female • $695
Labrador Retriever Puppy
Receive an email alert when additional Labrador Retriever puppies are added. It's easy and free!
BREED: Labrador Retriever Puppy
INCLUDES: akc papers, shot records, vet health papers, 1 year guarantee, shipping crate, love and playfulness
Aspegren Ridge Top Farms
Member Since: March 2009
Location: Springfield, Missouri
• Male • $800
• Male • $600


text: Check Out the Auditions to Be the New Voice of the Aflac Duck [VIDEO] By Landon King April 6, 2011 2:43 PM Share on Facebook Share on Twitter A few of them aren't bad, and there are a couple decent Donald Duck impressions mixed in. But I think it's safe to say that, so far, none of them have what it takes. Filed Under: Aflac, Auditions Category: Comedy, Videos, Weird News Share on Facebook Share on Twitter More Leave a comment Send to a friend! Print this page Pin it! Reddit This! Share on Tumblr! Best of 98 KOOL Recommended For You Around the Web


text:
NYA to Co-Host Maine Acoustic Festival
NYA, along with 317 Main Community Music Center and Portland Ovations, is presenting the Maine Acoustic Festival March 27 – 29, 2015. The event is a statewide student festival promoting traditional acoustic music styles including bluegrass, old-time American, Franco-Acadian, newgrass, Irish and singer-songwriter.
More than 75 students from around the state auditioned in November, and 34 were selected to participate in Maine's third annual festival. During their three days in Yarmouth, students will rehearse and participate in workshops and performances with nationally recognized guest artists and coaches.
Thu Mar 12
NYA Student Meteorologist to Visit The Weather Channel
Following an outpouring of attention, North Yarmouth Academy (NYA) freshman…
Tue Mar 03
High Achieving NYA Seniors Honored
North Yarmouth Academy (NYA) is proud to announce the academic…
Thu Feb 26
NYA Hosts Buddhist Monk Khen Rinpoche
On March 2 and 3, Khen Rinpoche, a Tibetan Buddhist…
Fri Feb 20
NYA Hosts Volkan Orhon
On Wednesday, February 25, Volkan Orhon, a world renowned classical…


text:
Buy online front row tickets for all Concert, Theater and Sporting events, and tickets to all sold out major events.
Sport, Concert and Theater tickets are hot and Frontrow.com has tickets to all your favorite events, including the Miami Heat Games, College Football and Super Bowl. We can get you "In the door" or the best seats to all games and events. Talk to one of our specialists or order online 24/7. Frontrow.com has a solid reputation of 22 years in the business selling tickets. Front row can get you tickets for all the, Playoffs and all NBA Games.
Exmag is always a great hit with every crowd. We stock all Exmag tickets to every Exmag show! Frontrow.com is your souce for premium Exmag tickets. Let us put you right up front and see Exmag like you've never seen before, up close and personal. Order online or call toll free at 800-881-7691 and speak to a frontrow concert experts.
BUY - SELL Exmag Tickets
Sell Your Exmag Tickets
Frontrow.com provides the ervice of finding and obtaining tickets to events worldwide. We are a private company not affiliated with any venue, stadium, promoter, theater or box office, the MLB, NBA, NFL, NCAA, NHL,NBA or any of their teams. Trademark, trade names, and copyrights, used in this web site are only for descriptive purposes. We Do not act with the permission or on behalf of any of above mentioned organizations.. We provide Exmag tickets through a range of sources and contacts. Prices for Exmag tickets are often higher than the ticket's face value, reflecting costs of finding and aquiring premium Exmag Tickets.
About us
Front Row is a quality ticket broker for all concerts, theater, and sporting events. Front Row sells the finest Exmag packages and tickets. If tickets you are searching for are not available, please check back as we always update and list new tickets in our huge inventory. Exmag schedules are on our web site. Just click to see our real-time online concert, sport and theater tickets.
Frontrowcom has the largest inventory of Exmag Tickets on the secondary ticket market. Call today for up to the latest information on ticket availability and prices since we constantly purchase new event tickets. If you want to go to a special Exmag event; we are your ticket broker for sold out Tickets. Front Row welcomes corporate accounts seeking premium tickets for entertaining clients.
Front Row has been a ticket broker for over two decades. Our mission statement is to give our clients the best service, lowest prices and reliability. When searching for Exmag Tickets or other events, Call Frontrow.com where our professional team can offer you the ultimate Exmag Tickets experience.
Front Row.com is for all of your other ticketing needs. Frontrow.com sells tickets to all concert tours nationwide. Not only do we sell Exmag tickets but we also buy Exmag tickets, NFL tickets, NCAA tickets, NHL tickets, NBA, MLB, all golf tickets, tennis, title fight tickets, concerts, family show tickets, and theater tickets including Broadway and Las Vegas shows. Call Frontrow.com today for Exmag Tickets ; and all of your entertainment needs! Frontrow.com strives to provide our patrons the utmost quality service and competitive pricing. If any event isn't listed; please phone us for any hard to find or special requests.
PURCHASING AND AVAILABILITY OF Exmag Tickets
Click the above link for Exmag info and front row tickets to events across the country and globe. You can buy tickets for Exmag on our web site by selecting your specific venue and time. When searching for Exmag tickets that are unavailable or sold-out from other sources, contact Frontrowcom, your source of front row tickets. If you don't see tickets on our frontrow web site or don't want to order online, don't hesitate to call us toll free at 800-881-ROW-1. We are ticket pro's and offer data about buying tickets, schedules and venue maps. Frontrow.com offers an vast inventory of theater, concert, sport event tickets with constant updates. At Frontrow.com; our goal is offering the largest selection of Exmag tickets on the secondary market. Use "Click Here" links to check future events, schedules and seating charts. Our Exmag inventory has up to the hour accuracy. However, if tickets you want are not available, please contact us and our staff will guide you through available options in the same or similar category to your original ticket choice.
Ticket delivery
All tickets are sent via Federal Express. Once you locate Exmag tickets you want to buy, they can be purchased online via our secure encrypted server. If you prefer more personal service, call us today and speak to any of our ticket brokers. Exmag tickets are usually sent within 6-24 hours. Your shipping address must match the billing address of your credit card. If you wish to ship to an alternate address; we require ID. Please contact one of our ticket experts to provide you with excellent service.
Ticket refund policy
All Exmag sales and all other event tickets are final.
[PREMIERE] Exmag - Tilt Mode ft GiBBZ (Spencer Remix)
The Untz
Spencer Collins, a guitarist and producer from San Francisco, doesn't have a whole ton of output for us to peruse, but the jazzy, symphonic, and lush reworking of "Tilt Mode" he crafted has us scratching our heads. Slowed way, way down, this batallion of ...
[PREMIERE] Exmag - Tilt Mode ft GiBBZ (BRANX Remix)
The Untz
Team Steal Yo Girl don't sleep. Exmag is slipping us these gorgeous remixes of their bedroom anthem "Tilt Mode" featuring the inimitable vocals of Mr. GiBBZ from some of their closest comrades in the biz. Today, we have the absolute pleasure and joy of ...
Exmag Performs Tonight at Fox Theatre
Broadway World
Word is born. With Planet Earth in a state of great chaos and turmoil, a force of extraordinary magnitude from across the multiverse has come to assist. As we approach the great inevitability, Exmag brings the soulful sounds of the future to aid in your journey.
[PREMIERE] Exmag and Russ Liquid - VHS
The Untz
I'm beginning to think D'Angelo returned to the game just to defend his neo-soul crown from Exmag. The Brooklyn-based power squad of pure sex joined forces with uber-producer Russ Liquid on a stunning couplet of bedroom tunes. The funky alliance today ...
Exmag to Perform at Fox Theatre, 2/13
Broadway World
Word is born. With Planet Earth in a state of great chaos and turmoil, a force of extraordinary magnitude from across the multiverse has come to assist. As we approach the great inevitability, Exmag brings the soulful sounds of the future to aid in your journey.
and more »
Check out Frontrow.com for all your tickets needs. We've got great sources for any event ranging from concert tickets to World Series tickets, Book of Mormon tickets, and Las Vegas show tickets. And don't forget the chance to score big on Broadway tickets and once in a lifetime events like the National Final Rodeo, the 2016 Super Bowl or the Daytona 500. Our inventory covers all types of entertainment and special events. With the biggest selection of concerts, sports, and theater tickets around, you can't go wrong with tickets from Frontrow.com.


text:
Adams enters innocent plea
Detroit Lakes Superintendent Mark Adams pleaded innocent to felony assault charges Monday at an omnibus hearing in Becker County District Court.
He was represented by criminal defense attorney Peter B. Wold of Minneapolis, who asked for a transcript of the grand jury proceedings that resulted in the charges against Adams.
He also asked for a transcript of the county attorney's explanation of possible charges to the grand jury, prior to its determination of charges.
Are you a newspaper subscriber but you don't have a Digital Access account yet? https://secure.forumcomm.com/?publisher_ID=40&event=subscriber/lookup.
You will need your subscription account number and phone number. Not sure if you have an account? Email us at email@example.com and we can help you.


text:
Heavy rains wreck havoc: NDRF, NDMA meet; plan out rescue operations
Next video starts in : 7 Play
Heavy rains wreck havoc: NDRF, NDMA meet; plan out rescue operations
Airlines to adopt two-person cockpit rule in wake of Germanwings crash
1:22Now watching Up next
Heavy rains wreck havoc: NDRF, NDMA meet; plan out rescue operations
India's National Disaster Management Authority is grappling to control the situation in the affected areas of northern India. On Tuesday, a special meeting of NDMA and the National Disaster Relief Force (NDRF) was called in New Delhi to assess the rescue operations that are being carried out in the affected areas. Apart from Uttarakhand which is the most affected, other prone states include Himachal Pradesh, Haryana and Uttar Pradesh.
0:52Now watching Up next
Airlines to adopt two-person cockpit rule in wake of Germanwings crash
Major airlines around the world have begun to adopt a new safety policy that requires two crew members in the cockpit at all times in the wake of Tuesday's Germanwings crash.
3:33Now watching Up next
Terrifying New Twist in the Germanwings French Alps Crash Investigation
Investigators said co-pilot intended to destroy the plane and crash was intentional.
1:36Now watching Up next
Harry Reid will not seek re-election
U.S. Senate Democratic leader Harry Reid announces his retirement saying he will not seek re-election next year. Rough Cut (no reporter narration).
6:24Now watching Up next
US Launches Airstrikes Against ISIS in Iraq
Thousands of Shiite fighters pull out of Tikrit fight, saying they don't trust America.
1:19Now watching Up next
Eyewitnesses Describe New York Building Explosion
Onlookers say the face of the East Village building blew off after a possible gas explosion.
3:06Now watching Up next
State of Emergency in Oklahoma After Outbreak of Deadly Tornadoes
Severe weather in Oklahoma, Arkansas and Missouri destroys neighborhoods including a gymnastics studio, but 50 kids inside weren't injured.
0:54Now watching Up next
Two men arrested for plotting to attack Illinois military base
Two U.S. men — including one National Guard soldier — are facing charges of conspiring to support the Islamic State, after the FBI thwarted their plan to join IS and orchestrate a large-scale attack on an Illinois military base.
1:31Now watching Up next
Deadly Highway Bridge Collapse in Salado, Texas
Tractor trailer allegedly rammed an overpass, sending beams below down on unsuspecting drivers.
1:39Now watching Up next
Day four of stock drops
Stocks lost ground for the 4th day in a row this week, in a choppy session. Bobbi Rebell reports.


text:
Current Video:David Moyes ready for European debut|
Manchester United Manager David Moyes talks about his European competition debut this week in the Champions League.
Automatically Generated Transcript (may not be 100% accurate)
It's -- successive time the Manchester United head into the business end of the UEFA champions week. But -- -- loved Tuesday's opening group match against I had Leverkusen represents the very new challenge. David -- takes so much of the red devils' first European game of the place thanks an era. And I couldn't be thankful you subscribe at all change when something -- his name come to town again. Really -- -- it -- things that you -- much yesterday to. Every team's -- -- -- you challenge there a tough one well. I'm -- from multiple job. Still faces a dilemma over the fitness of Wayne Rooney after the England Straka played the full ninety minutes of -- to get into the Crystal Palace at the weekend. But he does have deadline day signing Aaron but I need to go to palm of his -- and edited. I've always nice he would need everything at his disposal to make it through tricky group stage. I think. That's a good would get. What we've seen from Germany -- to -- well to move to candidates if we shut them through. That's developed themes which obviously. I see it as a as a potential for that. With the united placing a -- European history. -- eyes will be -- David -- under the floodlights of Old Trafford Tuesday night's.


text:
Key things you need to know aboutDr. Bhagat:
Phone & Address
Check insurance plans, locations and make an appointment
Accepting new patients?
- Yes
Dr. Bhagat's Offices
- 139 Hazard Ave Ste 10
- Enfield, CT 06082
(860) 333-8994
- (860) 763-4337
- Directions
7 Tips to Prepare for Your Appointment
The key to a successful appointment is communication. To get the most out of your visit, prepare ahead of time so you can lead the conversation with your doctor. These 7 tips will get you ready
Dr. Bhagat's Experience
Research training, expertise and qualifications
Dr. Bhagat's Care Philosophy
Dr. Bhagat's Specialties
- Obstetrics & Gynecology
- View 1 specialty and 1 board certification
Procedures Dr. Bhagat Performs
- Colposcopy
- Destruction or Excision of Lesion of Cervix (incl. LEEP)
- See all 10 procedures
Conditions Dr. Bhagat Treats
- Asymptomatic Post-Menopausal Status
- Carcinoma in Situ
- See all 31 conditions
More About Dr. Bhagat's Background
Hospital Quality
The right hospital is as important as the right doctor
- Saint Francis Care
- 114 Woodland Street
- Hartford, CT 06105
- Johnson Memorial Hospital
- 201 Chestnut Hill Road
- Stafford Springs, CT 06076
9 Facts About Hospital Quality
Patients' risk of dying during a hospital stay for heart bypass surgery could be 85.2% lower, on average, at a hospital rated 5 stars compared to a hospital rated 1 star for that procedure. Choosing the right hospital is critical to your health. View Slideshow
Patient Satisfaction
Patients' feedback on their experience with Dr. Bhagat
Likelihood of recommending Dr. Bhagat to family and friends is 4.8 out of 5 5 1 19
See More Survey Results
8 Facts About Patient Satisfaction Surveys
Patient satisfaction surveys provide a standardized way of reporting about healthcare experiences. But there can be more than meets the eye when reviewing scores. Here's what you should know
Oops, you entered a bad link for Dr. Bhagat!
The link you entered contains bad characters or identifiers. Please enter the link exactly as it appears in your email or text message.
Thank You
This confirms that we have received your survey about Dr. Bhagat. Please note: it will take 24 hours for your survey results to show up on the doctor's profile.
Thank You
Our records show that you have already confirmed your survey for Dr. Bhagat. Please note: it takes 24 hours for your survey results to show up on the doctor's profile.


text:
Calories in Seasoned Chicken Filling
Wondering how many calories are in Seasoned Chicken Filling?Manufactured by Howlin Coyote
Seasoned Chicken Filling
C Grade
70 Calories
Nutrition Facts
Serving Size 1 serving (67 g)
Per Serving % Daily Value*
Calories 70
Calories from Fat 27
Total Fat 3g 5%
Saturated Fat 1g 5%
Cholesterol 25mg 8%
Sodium 280mg 12%
Carbohydrates 3g 1%
Dietary Fiber 1g 4%
Protein 9g
Vitamin A 4% · Vitamin C 2%
Calcium 0% · Iron 11%
*Based on a 2000 calorie diet
Seasoned Chicken Filling Calories and Health Benefits
- High in iron
- High in cholesterol
- High in sodium
Get Nutritional Facts and the Health Benefits for Seasoned Chicken Filling
Related Foods & Categories
Related Categories
Related Recipes
(Andy's Seasoning) Breading - Chicken, Mild
(Asda) Chicken and Bacon Filled Pasta - Fresh
(KFC Chicken) Seasoned Rice - Sides (Individual)
(Andy's Seasoning) Breading - Chicken, Hot N Spicy
(Betty Crocker) Chicken Herb Rice - with Seasoning
(Domo) Quinoa Mix - Seasoned, Chicken with Merken
(No Name Steaks) Chicken Breasts - Tortilla Crusted, With Pepper Cheese Filling
(Rice a Roni & Pasta Roni) Fast Cook Chicken, Rice & Vermicelli Mix - with Chicken Flavored Seasoning
(Asian Helper) Chicken Rice & Seasoning Mix - Chicken Fried Rice, Twin Pack
(Olivieri) Grilled Chicken with Roasted Red Pepper Ravioli - Pastas/Meat Filled
Allergy Remedies
Is It Possible to Go Natural?
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.


text:
One of the most memorable movies posters ever was for American Beauty starring Kevin Spacey and this chick… I spent the day cleaning bracts – they are not flowers, says my blog buddy, Susan out of the pool On a Bougainvillea, the … Continue reading
Category Archives: Baby Boomer
Nancy and I have decided we know who we want to be when we grow up. Victoria Nancy has decided she wants to be Victoria… our eye doctor. This is quite a change for Nancy because she has said in … Continue reading
Tom and Kay Costello have sold their iconic Kay's Gringo Postres and will be returning to the U.S. to be closer to family. The Costello's came to Costa Rica 12 years ago and opened Kay's Gringo Postres which quickly became … Continue reading
Some people absolutely breeze through life, don't they? You know the sort: good looking types, charm oozing out of them, winning smiles, careers on an ever-upward trajectory, brilliant at sport, DIY, cooking, building homes with bare hands, fixing cars. Brilliant … Continue reading
Today a Tico cashed in his Christmas Club… he cut down a teak tree across the road from our house and in the farmer's fence row. He's been harvesting the trees ever since we moved here – about this time … Continue reading


text:
Seaside Day Spa
Shear Pleasures Salon and Spa is a full service day spa, hair salon and nail salon located in Seaside, Oregon.
Shear Pleasures day spa provides services to improve health, beauty, relaxation and an over all feeling of well being.
Professional massage therapists provide a variety of massages, including romantic couple massage, side by side massage, hot stone massage, Swedish massage and more.
Relax before or after your massage in sauna or whirl pool tub. Pamper yourself with a facial, body wrap or body scrub.
Spa packages are a convenient and money saving way to give yourself an over all spa experience.
Shear Pleasures beauty salon hair care and services for men and women include haircuts, color, perms, hair straightening and extensions.
Wedding Services
Seaside, Oregon and the surrounding area has long been a premier wedding destination. Romantic beaches and unique venues make the perfect place for a lovey wedding.
Shear Pleasures Salon & Spa provides wedding packages and services for the bride, groom and wedding party.
Make your special day more relaxing and beautiful with professinal hair and make up services, and a varity of massages to choose including couple massages.
Shear Pleasures Melt Down
A safe & effective fat reduction solution.
Lipo Laser is a non-invasive, non-surgical treatment that helps your body release stored fat through your lymphatic system. Lipo Laser combined with a healthy diet, exercise program, and proper detoxing can help you achieve your weight loss goals and obtain the body you were meant to have.
"After two Cesarean Sections, and three pregnancies, by the time I was in my late 30's I had a tummy that pooched out so much I was considering a tummy tuck. Then I discovered iLipo and I'm amazed at the results! No surgery for me! After just 5 treatment of iLipo I've lost nearly two inches of flabby skin that was creating a "shelf" where my flat tummy use to be! I highly recommend this procedure for minimal to moderate body contouring."
– Wendy P
Age 46


text:
$1,655—$2,700 1—2 bed 6554 Ambrosia Drive, San Diego CA, 92124
Previously Listed: from $1,655 1—2 bed
6554 Ambrosia Drive, Grantville, San Diego, 92124
Commute to Downtown San Diego
This apartment is in the Grantville neighborhood in San Diego. Nearby parks include Grantville Park, Qualcomm Stadium and Allied Gardens Community Park.
The Village Mission Valley Apartments has a Walk Score of 34 out of 100. This location is a Car-Dependent neighborhood so most errands require a car.
The Village Mission Valley is located atop a secluded hill overlooking Mission Valley and is a unique, pet friendly community offering the best of recreation and urban lifestyle! Choose from a variety of apartments and two-story town homes featuring gourmet kitchens, spacious closets, washers/dryers and reserved parking. Relax in the luxurious pools or visit with friends at the cappuccino and smoothie bar. Try a free yoga or aerobics class at our state-of-the-art fitness center or head to the jogging trail. The Village Mission Valley is convenient to all major freeways, upscale shopping, dining and night spots.
Chris Burrell
Feb 19, 2015
Wait until the end of 2014 before considering La Mirage. By then the refurbishment should be complete and all the annoyance of having ongoing construction work and having HVAC disconnected will be no more. Also, some of the amenities like the fitness center and oasis pool are closed for use. I have lived here since 2011 and it was ok before this refurbishment started. Maybe it will be ok again after it is complete. Update: Construction still ongoing, staff still incompetent. Fitness center is opened now so that's a plus. They have removed the heated lap pool and volley ball courts so they can build 90 more apartments. I doubt that will improve the street parking any once its complete. On the plus side, because the dummies basically evicted ALL their tenants to due the apartment renovations at least half the apartments seem to be empty and the assigned parking is uncrowded. So yeah, don't move here yet, give them more time to finish whatever it is they think they are doing. And while you wait, buy a few lottery tickets, because you'll probably need to win some extra money to afford to live here as they continually raise the rent.
Calvin Cote
Feb 09, 2015
I don't want to jinx things by writing a positive review, but I've had almost nothing but good things to say about this place. Yes, there is a bit of construction noise, but the six weeks free makes me feel like it's something I can look past. The gym is awesome, has very flexible hours, and the pools are nice. Some people have written crummy reviews because something is broken, or landscaping is ongoing, but stuff breaks--it happens! Admittedly, our apartment has one of the nicest and quietest views in the complex, so I may be biased, but I love it. Renovated everything, friendly staff, and cool events like food trucks pretty frequently. I will say this is the most expensive place I've ever lived, and for that reason I only give it 4 stars, but otherwise very few complaints.
Amy Michelle
Mar 24, 2015
The motto should be "Hate Where You Live". Prices go up 10% when your lease ends. Construction and noise is non-stop. Terrible customer service. All the great neighbors are leaving and so will I as soon as my lease is up. I was here for over 6 years and this is the worst year overall in this complex.
Adam Farmer
Oct 31, 2014
Fairly quiet neighborhood and all my neighbors were nice. I lived there during the renovations, and working from home, this posed quite a few issues with noise. They also felt necessary to do minor renovations in my apartment while I was living there, causing further headaches. Upon signing my lease they failed to mention they would be closing 2 of the pools, all tennis courts, basketball, volleyball, and the gym...basically leaving no onsite amenities except the main pool. The administrators are nice, but certainly focus on gaining new business rather than maintaining current clientele. For the price, you are better off living in a smaller community in Mission Valley.
Ken O'Brien
Feb 24, 2015
These guys don't respect tenants or the surrounding community. It's owned by a company up north that never answers the phone (or it's off the hook). They don't want to do anything but collect your money. If there's a residential problem...leave a message. I would NEVER spend a dime here even if rent was $1 per month.
Grantville, San Diego, 92124
Most errands require a car.
It is possible to get on a bus.
Very steep hills, some bike lanes.
Score Details
Explore how far you can travel by car, bus, bike and foot from The Village Mission Valley Apartments.
Rail lines:
Green Line
1.0 mi
Bus lines:
0.5 mi
0.6 mi
0.8 mi
0.8 mi
View all Grantville apartments on a map.
Popular apartment searches include pool, fireplace and hardwood floor.
Find a San Diego real estate agent who knows walkable neighborhoods. Links will open on our partner site Redfin.com.
The Village Mission Valley Apartments is in the Grantville neighborhood. Grantville is the 65th most walkable neighborhood in San Diego with a neighborhood Walk Score of 48.
Moving to San Diego from another city? View our moving to San Diego guide.


text:
Sign in now to view, license and download this image or contact us to see this image without a watermark. Want to embed this image on a non-commercial website or blog? Learn more.
Similar imagesView all
Angel In The Zocalo Of Mexico City Stock PhotoMexico City,Mexico,Zocalo - Mexico City,City,Architecture,Capital Cities,History,Angel,Building Exterior,Cloud - Sky,Day,Horizontal,Human Representation,Incidental People,Latin America,National Landmark,Outdoors,Photography,Plant,Sculpture,Sky,Statue,Travel DestinationsPhotographer Holly WilmethCollection: Stockbyte 4 Eyes Photography


text:
Prairieville man drives stolen truck into Bayou Manchac
POSTED: Thursday, August 7, 2014 - 5:50pm
UPDATED: Thursday, August 7, 2014 - 6:31pm
PRAIRIEVILLE,LA (NBC33) — A Prairieville man is now in jail after driving a truck into Bayou Manchac and running from police.
Allison Hudson, a sheriff's spokesperson, says Seth Falcon, 27, stole the pickup truck when he broke into the CB&I building on Perkins Road, on the morning of August 7, 2014.
Deputies spotted him driving shirtless and chased after him.
Hudson says Falcon later drove the truck into the bayou, while trying to escape police.
Falcon was booked into the Ascension Parish Jail on the following charges:
- 2 counts Simple Vehicle Burglary
- Simple Burglary
- Theft of a Motor Vehicle Over $1,500,
- Simple Criminal Damage to Property less than $500,
- Theft less than $500,
- Resisting an Officer,
- Simple Criminal Damage to Property between $500 and $50,000,
- Illegal Possession of Stolen Things over $1,500
- Fugitive from Another Agency


text:
Like the classic country song, "...if you want to see how true love should be..." then just look at Ralph and Bertie Sperr. The Sperrs will celebrate 60 years of marriage in April 2011.
"There's a lot of give and take," said Bertie, when asked their secret to a successful marriage.
Are you a newspaper subscriber but you don't have a Digital Access account yet? You can activate your account here: Activate All Access.
You will need your subscription account number and phone number. Not sure if you have an account? Email us at firstname.lastname@example.com and we can help you.


text:
- Your file is being downloaded. It will remain available for download from the "My Files" section of your member area for 72 hours.
Vintage royal shield© Fotolia365 - See portfolio
|Size (?)
|Pixel / Inches
|Add to cart
|Direct Download
|Standard XS
|346 x 346 (0.1 MP)4.8 '' x 4.8 '' (72 dpi)
|1 credit
|Standard S
|693 x 693 (0.5 MP)9.6 '' x 9.6 '' (72 dpi)
|3 credits
|Standard M
|1378 x 1378 (1.9 MP)4.6 '' x 4.6 '' (300 dpi)
|6 credits
|Standard L
|1924 x 1924 (3.7 MP)6.4 '' x 6.4 '' (300 dpi)
|8 credits
|Standard XL
|2793 x 2793 (7.8 MP)9.3 '' x 9.3 '' (300 dpi)
|10 credits
|Standard XXL
|3873 x 3873 (15.0 MP)12.9 '' x 12.9 '' (300 dpi)
|12 credits
|Vector V
|Fits any dimensionFits any dimension
|6 credits
|Extended XV
|Fits any dimensionFits any dimension
|100 credits
|Fotolia365See portfolio
|Image reference
|United States of America
|Descriptive Category
|Abstract Sign/Symbol
|Concepts Achievements Wealth
["arms","art","background","black","blazon","calligraphic","card","classic","coat","crown","decorative","design","elegant","elements","emblems","floral","geometry","graphics","gray","grunge","head","heraldic","illustration","label","lion","mirror","monogram","old","ornaments","plants","royal","shield","symmetry","tattoo","traditions","vector","victorian","vintage","wallpaper"]arms art background black blazon calligraphic card classic coat crown decorative design elegant elements emblems floral geometry graphics gray grunge head heraldic illustration label lion mirror monogram old ornaments plants royal shield symmetry tattoo traditions vector victorian vintage wallpaper See all keywords
The vector illustration "Vintage royal shield" from Fotolia365 is available on Fotolia under a Royalty Free license from 1 credit (Credit from $0.74).
Available in SVG and JPEG formats, this vector file may be downloaded for all kinds of professional uses. The V and XV files are delivered in SVG. To modify this file, vector editing software such as Adobe Illustrator, Inkscape, or CorelDRAW is required. JPEG files are available in different resolutions (up to 3,873 x 3,873 pixels in 300 DPI).
To download this vector file, you can buy Fotolia credits or purchase a subscription plan and benefit from the amazing price of $0.19 per image.
The V and XV licenses are SVG files.
To modify this file, SVG editing software such as Inkscape, Adobe Illustrator CS3 (or higher), and CorelDRAW is required. All other licenses are JPEG files.


text: Web exclusive! A pretty home accent and it will make any room smell fabulous too! Price: Price pending Love the smell of candles but can't risk having an open flame in your home? Candle Warmers Etc. Ceramic Illumination Warmers offer a safe alternative for families with small children. With the words 'Live, Love, Laugh' around the center, this illumination warmer is designed to warm scented oils and wax, creating the glow and ambiance of a burning candle while releasing the candle's fragrance into the room. 8.8"H x 5.8"W x 5.8"L Imported More


text:
- Shopping Bag ( 0 items )
School Library Journal09/01/2014
Gr 10 Up—Two short stories expand the inner lives and past histories of characters originally appearing in the Japanese novel Battle Royale (Viz, 1999). Haruka, on watch with class representative Yukie, attempts to come to terms with her hidden romantic feelings for her classmate with whom she is supposed to be fighting to the death, and Chisato remembers a past encounter with popular cool kid Shinji that revealed a talent for deception and hidden depths. These short episodes expand upon characters dispatched over a few chapters late in the original source, creating motivation for the actions that ultimately caused their respective deaths in the Program. Initially considered exploitative by critics, Takami's cult novel spawned manga and film adaptations and is even considered by some to be a thematic prototype for Suzanne Collins's "Hunger Games" series. Despite the work's controversial violence, these vignettes focus instead on the ties that bind students who are instructed to ignore those human connections. The artwork, appropriately, has an emotive, romantic quality. Very little graphic content is depicted here, with the most intense sequences being effective portrayals of how the Program psychologically wounded its contestants.—Benjamin Russell, Belmont High School, NH


text:
You're probably a lot to be subscribers to various mailing list, some more updated than others.
- What are your best practices to follow all information going by these lists?
- What are the best clients you've used to managed that?
I'm sure I'm not the only one trying to get the best signal out of this noisy way of communication :)


text:
Bailey and Danziger's War on Poverty book reviewed in NYT
Bloomberg cites MTF data in story on CDC's anti-smoking ads for e-cigarettes
Bound says notion that foreign college students are displacing U.S. students "isn't right"
U-M ranked #1 in Sociology of Population by USN&WR's "Best Graduate Schools"
PAA 2015 Annual Meeting: Preliminary program and list of UM participants
ISR addition wins LEED Gold Certification
PSC Fall 2014 Newsletter now available
Mon, April 6
Jinkook Lee, Wellbeing of the Elderly in East Asia
Thornton, Arland, Dirgha Ghimire, and Linda Young-DeMarco. 2012. "The Reliability and Stability of Measures about People's Values and Beliefs Concerning Family Life and Social Change." PSC Research Report No. 12-777. October 2012.
This paper examines the reliability and stability of developmental idealism measures in Nepal. Developmental idealism is a cultural schema that contains beliefs and values favoring modern societies and families over traditional ones and that views modern families as causes and effects of modern societies. It also views the world as dynamic, with change from traditionality towards modernity. Earlier studies have shown that developmental idealism has been disseminated widely internationally, but provide little evidence concerning whether individual views of developmental idealism can be reliably measured or the extent to which such views are stable across time. We estimate reliability and stability of developmental idealism measures using panel data collected in Nepal. Our results indicate substantial levels of reliability, with levels equal to or nearly equal to reliability levels of standard value and belief items measured in general American surveys. There is also considerable stability of developmental idealism views across time.
Country of focus: Nepal.
Browse | Search : All Pubs | Next


text:
Yahapath maharaja- yi san opening theme - online lanka, Yahapath maharaja- yi san opening theme you disliked this video. thanks for the feedback!. Abitha diyani sinhala song ( ඔක්ජෝන්, අභිත දියණිය නාටයේ ඔක්ජෝන් බිසව මරණයට පත්වන දා. Asaliya mala videos - online lanka - watch sri lankan videos, Asaliya mala videos - online lanka - watch sri lankan videos - 1.
The holy pearl - wikipedia, the free encyclopedia, The holy pearl is a 2011 chinese television series starring gillian chung as the daughter of an archaeologist. she travels back in time only to discovers she is the. Abitha diyani dong yi on rupavahini – story & pictures, Abheetha diayaniya sinhala theme song video (අභීත දියණිය) abitha diyani links. more pictures and details from trip2lanka dong yi — a review of. Ransilu ලිංගික රහස් hiru gossip lanka, Ransilu gosip gossip lanka hot news sinhala gossip lanka news gossip lanka e news hiru gossip lanka sinhala wela katha hiru news news sri lanka sinhala news lanka.
Gillian chung - wikipedia, the free encyclopedia, Gillian chung (born 21 january 1981) is a hong kong singer and actress. she is a member of cantopop group twins, along with charlene choi. contents 1 early life 2. Hairstyles for men 2014 | hairstyles for women 2014, Provides information about hairstyles for men, hairstyles for women, black hairstyles for women, best hairstyles for men, haircuts for long hair, haircuts for kids..


text:
Back to Main...
Zachary Quinto Stars in WE'LL NEVER HAVE PARIS, Hitting Theaters 1/23
by Movies News Desk - January 06, 2015
The new film WE'LL NEVER HAVE PARIS is written by Simon Helberg and directed by real life husband and wife team Helberg and Jocelyn Towne.... (more...)
First Look - New Poster Art for Disney's Animated STRANGE MAGIC
by Movies News Desk - December 17, 2014
A new poster has arrived for Walt Disney Studios STRANGE MAGIC. The film opens in theaters January 23, 2015. Get a first look below!... (more...)
Film Society of Lincoln Center to Return with Radio Show from Sundance Film Festival
by Movies News Desk - January 15, 2014
The Film Society of Lincoln Center will kick off its daily radio program tomorrow from the 2014 Sundance Film Festival called The Daily Buzz.... (more...)
FIRST LOOK - Alfred Molina, John Lithgow on Set of LOVE IS STRANGE
by Movies News Desk - October 25, 2013
Variety shared an exclusive first look at Alfred Molina and John Lithgow in Ira Sachs upcoming indie LOVE IS STRANGE.... (more...)
John Krasinski in Talks to Join Bradley Cooper, Emma Stone & More in Upcoming Cameron Crowe Romantic Comedy
by Movies News Desk - October 21, 2013
According to The Hollywood Reporter, Krasinski will join Bradley Cooper, Emma Stone, Alec Baldwin, Bill Murray, Rachel McAdams and more in the film, which Crowe wrote and is set to direct. Acclaimed producer Scott Rudin is also on board.... (more...)
Marisa Tomei Joins John Lithgow and Alfred Molina in LOVE IS STRANGE
by Movies News Desk - August 06, 2013
Deadline.com reports that Marisa Tomei will join John Lithgow and Alfred Molina in Ira Sach's drama LOVE IS STRANGE.... (more...)
Liam Neeson, Salma Hayek, John Krasinski, Quvenzhane Wallis and More to Lend Voices to THE PROPHET Animated Film?
by Movies News Desk - June 18, 2013
According to Deadline.com, myriad stars have joined the voice cast for Khalil Gibran's THE PROPHET animated film written and directed by Roger Allers. Liam Neeson, Salma Hayek, John Krasinski, Frank Langella, Alfred Molina and Quvenzhane Wallis will all lend their voices to the upcoming feature.... (more...)
Smart Puffs Announces MONSTERS UNIVERSITY 'Scary Smart' Sweepstakes Contest
by Movies News Desk - June 18, 2013
Smart Puffs is offering a special limited-edition 4.5 oz. package and a Scary Smart Sweepstakes where parents have the chance to win $10,000 towards their child's education.... (more...)
Helen Mirren & More Join Voice Cast of Disney/Pixar's MONSTERS UNIVERSITY
by Movies News Desk - April 17, 2013
Disney•Pixar's "Monsters University" welcomes some of Hollywood's top stars to its roster of voice talent for this summer's frighteningly funny comedy adventure, opening in U.S. theaters on June 21, 2013.... (more...)
Krasinski, Molina & More Join Cast of Disney/Pixar's MONSTERS UNIVERSITY
by Movies News Desk - April 16, 2013
EW reports exclusively that Nathan Fillion, John Krasinski, Bonnie Hunt, Sean P. Hayes, Charlie Day, Aubrey Plaza and Alfred Molina have joined the voice cast of Disney/Pixar's upcoming animated prequel MONSTERS UNIVERSITY.... (more...)
ScreenUsed Live On-Line Movie and TV Memorabilia Auction Set for Today
by TV News Desk - March 09, 2013
iReach/ ScreenUsed, co-owned by Desi DosSantos and Jeff Castillo, have announced today their company will hold its third on-line auction through iCollector.com.... (more...)
ScreenUsed Live On-Line Movie and TV Memorabilia Auction Set for 3/9
by TV News Desk - February 19, 2013
iReach/ ScreenUsed, co-owned by Desi DosSantos and Jeff Castillo, have announced today their company will hold it's third on-line auction through iCollector.com.... (more...)
2013 Sundance Film Festival Announces Feature Film Awards - BLOOD BROTHER and More!
by Movies News Desk - January 27, 2013
Sundance Institute last evening announced the Jury, Audience, NEXT <=> and other special awards of the 2013 Sundance Film Festival at the feature film Awards Ceremony, hosted by Joseph Gordon-Levitt in Park City, Utah.... (more...)
Jude Law to Present at 19th Annual Screen Actors Guild Awards
by Movies News Desk - January 25, 2013
Jude Law was named as a presenter at the 19th Annual Screen Actors Guild Awards Executive Producer Jeff Margolis announced today.... (more...)
Michael Gambon, Alfred Molina Sign on for Ira Sachs' LOVE IS STRANGE
by Movies News Desk - January 18, 2013
Parts & Labor announced today that Sir Michael Gambon and Alfred Molina will star in LOVE IS STRANGE, Independent Spirit Award Nominee Ira Sachs's newest feature. Production is slated to begin in New York City this summer.... (more...)
New Video Of Cut INTO THE WOODS Song 'She'll Be Back' Performed By Traci Hines VIDEO: Elizabeth Olsen in New MARVEL'S AVENGERS: AGE OF ULTRON Featurette VIDEO: Jim Parsons Chats Hollywood Walk of Fame Honor on THE TALK VIDEO: Neil Patrick Harris Appears in Two New TV Spots for Heineken Light! VIDEO: Watch Chris Pratt in All New JURASSIC WORLD TV Spot VIDEO: Watch 'Dark Lord Funk' Parody Music Video! VIDEO: Watch First DOPE Trailer, from Zoe Kravit and Forest Whitaker VIDEO: Watch the New Teaser for Next James Bond Film SPECTRE VIDEO: Kenneth Branagh Ranks Disney Princesses on LATE NIGHT VIDEO: First Look - Jake Gyllenhaal Stars in New Boxing Drama SOUTHPAW VIDEO: Viola Davis Opens Up On Her Extreme Childhood Poverty on THE TALK VIDEO: CONAN Learns Not to Ask Will Ferrell About Professor Feathers! VIDEO: James Franco Talks 'The Interview' Controversy on LETTERMAN VIDEO: Jeremy Piven Talks Return to Ari Gold in ENTOURAGE Film VIDEO: The Spice Girls to Reunite for 20th Anniversary?
Become a Fan, Follower & Subscriber


text:
Excerpt: We have been reluctant to engage more deeply in this matter, believing this is a problem best solved by allowing labor and management to follow through on their agreement. But as the upcoming Olympics reminds us, performance enhancing drug testing is a critical tool for protecting athletes, the integrity of the games they play, and the health and safety of aspiring athletes. It is time for the NFL to follow the Olympic model and start testing for HGH.
Excerpt: We are concerned about the FCC's recent expansive interpretation of the "program carriage" rules. Expanding video regulation in the current environment ignores the realities of today's competitive marketplace. To read the letter to the Federal Communications Commission, click here.
Excerpt: The Committee on Energy and Commerce is investigating the BioWatch program, the nation's first early detection and warning capability for biological attacks, and its impact on the nation's public health system. To read the letter to the Centers for Disease Control and Prevention, click here.
To read the letter, click here. To read the related press release, click here.
Excerpt: The Energy and Commerce Committee has been closely following the work of the Federal Communications Commission (FCC) and the National Telecommunications and Information Administration (NTIA) regarding the interference dispute between LightSquared Subsidiary LLC ("LightSquared") and the Global Positioning System (GPS) Community.
Excerpt: Finding more efficient ways for the government to use this valuable public asset without compromising critical objectives would not only produce dividends for government agencies, but also inject additional resources into the private sector to spur our economy. To read the letter, click here.


text:
March 21, 2013
First 'Transformers 4' plot details revealed
The new movie starring Mark Wahlberg is expected to begin filming this spring in Detroit, MichiganBuy DVD and Blu-ray
from Amazon UK
The first plot synopsis for Transformers 4 has been released.
A spoiler-free overview of the film's storyline was included in a press release from Michigan Film Office after the state awarded the blockbuster sequel a financial incentive to shoot there. Filming is expected to begin this spring in Detroit, the state's largest city.
The press release confirms that the new movie "opens soon after the end of [last instalment] Transformers: Dark Of The Moon, where a great battle left a city torn - but with the world once again saved".
It then teases: "As humanity picks up the pieces, following the conclusion of Transformers: Dark Of The Moon, Autobots and Decepticons have all but vanished from the face of the planet. However, a group of powerful, ingenious businessman and scientists attempt to learn from past Transformer incursions and push the boundaries of technology beyond what they can control – all while an ancient, powerful Transformer menace sets Earth in his crosshairs. The epic adventure and battle between good and evil, freedom and enslavement ensues."
Last November (2012), director Michael Bay confirmed that Mark Wahlberg has signed on to star in Transformers 4 after Shia LaBeouf declined to reprise his role from the previous films. Wahlberg has recently promised the new movie will be "very different from the other three".
Meanwhile, Bay has revealed that Transformers 4 will be the start of a new trilogy and announced that Wahlberg's co-star will be Jack Reynor, a virtually unknown 21-year-old actor from Ireland. The film is scheduled to arrive in cinemas on June 27, 2014.
- Previous: 'Sesame Street''s former Elmo puppeteer accused of drug-fuelled sex with teenage boy
- Next: New 'Star Trek Into Darkness' trailer appears online - watch


text:
Book your room at Americas Best Value Inn Bedford
Room, 1 King Bed, Non SmokingMax Occupancy: 2 guests (up to 1 child, 1 infant)
Suite, 1 King Bed, Non SmokingMax Occupancy: 2 guests (up to 1 child, 1 infant)
Room, 2 Double Beds, Non SmokingMax Occupancy: 4 guests (up to 3 children, 3 infants)
Bedford hotel with a complimentary breakfast
Situated in Bedford, this hotel is close to Old Bedford Village, Bedford Speedway, and Fort Bedford Museum. Regional attractions also include Shawnee State Park and Tenley Park.
Hotel Features
A complimentary continental breakfast is available. Americas Best Value Inn Bedford also features complimentary wireless Internet access, laundry facilities, and free self parking.
Room Amenities
Televisions come with premium cable channels. Guestrooms also feature complimentary wireless Internet access, air conditioning, and desks.Information missing or incorrect? Tell us!
Hotel Amenities
Hotel Amenities
A complimentary breakfast is offered each morning. High-speed wireless Internet access is complimentary. This Bedford hotel also offers laundry facilities and RV/bus/truck parking. Onsite self parking is complimentary.
Americas Best Value Inn Bedford is a smoke-free property.
- 24-hour front desk
- Free breakfast
- Laundry facilities
- RV, bus, truck parking
- Free self parking
- Smoke-free property
- Free WiFi
Available in all rooms: Free WiFi
Available in some public areas: Free WiFi
Free self parking, RV, bus, truck parking
Room Amenities
- Premium TV channels
- Air conditioning
- Hair dryer
- Desk
- Television
- Cable TV service
- Iron/ironing board (on request)
- Rollaway/extra beds available
- Cribs/infant beds (surcharge)
- Free WiFi
Where to Eat
A complimentary continental breakfast is served each morning between 6 AM and 9 AM.
Hotel Policies
Minimum check-in age is 18
Check-in time starts at 2 PM
Check-out time is 11 AM
Payment types
You need to know
Extra-person charges may apply and vary depending on hotel policy.
Government-issued photo identification and a credit card or cash deposit are required at check-in for incidental charges.
Special requests are subject to availability upon check-in and may incur additional charges. Special requests cannot be guaranteed.
Noise-free rooms not guaranteed
No elevators
- Crib (infant bed) fee: USD 10 per night
- Rollaway bed fee: USD 10 per night


text:
Hotel Fontana
No availability found through our partners. Please contact the business directly or check some of our recommended alternatives.
- Shuttle bus service
- Room service
- Restaurant
- Bar/lounge
Photos of Hotel Fontana
Travelers also recommend:
TripAdvisor Reviews Hotel Fontana Amalfi
Travel Blogs from Amalfi
Day 11: Amalfi Coast
... cool site! We took the elevator deep down below the cliff we were on and arrived at water level, walked into a cave and boarded a little row boat to see the grotto in full! Simply beautiful as this bright/clear blue water is light by natural light. It was also neat to see the calcium build up on all the different stalagmites and stalactites! The water in here was also nice and warm. Before getting into Amalfi we enjoyed a huge lunch that the restaurant's chef of ...
An excursion along the coast to Amalfi
... We headed west towards Positano..... there was just the two of us, a Canadian-Italian-French speaking expatriate and about 1 million Japanese tourists on the boat. The Mediterranean was pouring in, the winds were at gale force as we limped perilously towards "home". Bob was engaging in a pointless endeavour of "taking photos" with one hand holding his hat on and wedging the camera for stability and the other grabbing his "privates" which he didn't want to ...
Sailing the Amalfi coast
... to this day that he was as he flashed his ID so quickly) and asked me for my ticket (receipt) for the lemonade ice block I had just purchased. Luckily I had kept the receipt and was able to show that I had paid for it. He then proceeded to check the time time on receipt to make sure it was not an old receipt and then also asked another gentleman to double check before I was allowed to continue on my very innocent walk. Needless to say I was a little stunned but also glad I had ...
Amalfi: Big miles on our feet-Big points for Italy
... is said to have once had 70,000 residents until a big earthquake and tsunami hit in 1343 which caused much of its city and its people to slide into the sea. I guess not too many could swim very well so now the city is actually a quaint little town...well until Easter week 2014. And probably the fact that this was Easter week, we were in a beautiful piazza on the Amalfi Coast and we had "Americans are here" stamped on our foreheads, our quick stop at the said cafe cost us 9€ for ...
Nice end to an amazing holiday with my girlfriend
... at Positano we either had our free time to do what we want or we could follow the tour guild round who would tell us about the towns history and he would take us into town main church. We decided to stick with the tour guild so we could learn a little about the town. All the streets were really steep sloping down to the beach. They were filled with little cute shops selling some really nice souvenirs. We found the tour really interesting even the little church was ...


text:
Here is the ActiveAdmin documentation for customizing the CSV format I am using ActiveAdmin with my rails app and I would like to be able to download a CSV file that has data in multiple tabs. How can I do this?
Take the 2-minute tour ×
Stack Overflow is a question and answer site for professional and enthusiast programmers. It's 100% free, no registration required.
You might look at the spreadsheet gem (or here for code) then. CSV by itself does not support multiple tabs that I know of. Instead you would want to generate the data as you would for the CSVs and then do a new sheet per CSV:
This is just to give you an idea... you would want to dig into the spreadsheet documentation, wiki and examples on the web to see what works best. There is also harvesthq's simple_xlsx_writer but I have never used it and it seems much less used than spreadsheet.
Instead of csv option we can use the spreadsheet gem as follows


text:
? Dyer,
Biography & Family History Add details
? Dyer, was born into the Dyer family.
This genealogy of ? Dyer,'s history is maintained by AncientFaces users Add what you know to connect to the people who knew her. Some things we would like to know about ?'s genealogy:
- What gender was ??
- Where was ? born?
- Where and when did ? die?
- Who was ?s family?
- What did ? look like? Add some photos of their life.
Family Tree & Genealogy
You can add or remove people from this genealogy by clicking here.
Photos Add photos
History of ? Dyer, Add details
- Given name
- ?
- Surnames
- Dyer family history
Obituary Add details
No one has entered any info on the obituary records of ?. You can add obituary information about ? Dyer, by clicking "Add Details".
Discuss ?
Share your memories below with the rest of ?'s family. We'll notify anyone else who is searching for ? of your message.


text:
13308 FM 150 West • Driftwood, TX 78619
512.894.3111Make a Reservation
When: April 5th, 2015
Trattoria Lisina will host our annual Easter egg hunt at 9:30 am featuring special guest, the Easter Bunny. Children will be divided into 2 age groups of 4 and younger and 5 and older. Four lucky hunters will discover special prizes!
Enjoy a refreshing Bellini or Rossini while the little ones hunt and play.
Our Features will include:
Antipasti ~ Heirloom Tomato Caprese Salad
Primi ~ Lobster Risotto
Pizze ~ Breakfast sausage and egg with chive butter and black currant jam
Secondi ~ Prime Rib and ramp jus with patate purée and braised rapini
~ Market Fresh Seafood Selection
Wine Dinner with William Chris Vineyard
Friday, November 21st at 7:30pm
$75 per person (excludes tax and gratuity)
Our 5 Course Dinner was perfectly paired with wine and friends that came as far as Round Rock and San Antonio to share in the new Mandola Vineyard 2013 Wine Release!!!
Many more Wine Dinners and Events to come from the Mandola Vineyard and Trattoria Lisina so be prepared to be seated at our table and served like royalty!
From our Family to Yours - Cheers!!!
Damian Mandola was a guest Judge for the 2nd time on TLC's The Next Great Baker, Tuesday, July 15th. Click here to check out a clip from the episode.
Mandola's 5th Annual Bocce Tournament
benefiting the Burke Center for Youth
October 25th & 26th
Damian and Trina Mandola have supported the Burke Center for many years. In an effort to increase awareness about their efforts, Damian started the annual Bocce Tournament as a fun and entertaining way to get the community involved.
To register click here.
Thank you to our generous sponsors: Grande Communications, Region's Bank, EcoLab and Segovia Produce. We appreciate your support!
Venetian Wine Dinner
Wednesday, February 26th at 6:30pm
Charred salmon belly with blood orange marmellata and heirloom cherry tomato salad with prosciutto crisps and basil paired with Satre Srl Trebaseleghe Sauvignon Blanc
Tomato-braised octopus and squid ink tagliarini with scallion, black garlic, and olive oil paired with Marcato Pinot Nero
Recioto braised Niman Ranch beef cheek, red wine ridurre with dried cherries, and smoked onion puree paired with David Sterza Valpolicella Classico Ripasso
Dark chocolate tart with cinnamon crema, hazelnut "pralina", and a salsa mora paired with David Sterza Amarone della Valpolicella
♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦
Thank you to everyone who joined us for the Buonamico Wine Dinner.
♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦
Thank you to everyone who participated in the Bocce Tournament. It was great fun! Congratulations to the father/son team, Somerset Farms, on winning first place!
♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦
Thank you to all who joined us for the Bruno Rocca Wine Dinner.
♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦
Pictures from the August Harvest at the Mandola's Vineyard!
To book your Special Event with us, please email our Events Coordinator or he can be reached directly at 512-221-0773.