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PAWTUCKET — To PawSox manager Kevin Boles, Shane Victorino passed his first rehab test.
Playing six innings in the first game of Saturday's doubleheader at McCoy Stadium, Victorino went hitless in three at-bats and did not record a play in right field. He was replaced in the top of the seventh inning by Alex Hassan.
"The game-plan was five to six innings and three at-bats," noted Boles.
PAWTUCKET — To PawSox manager Kevin Boles, Shane Victorino passed his first rehab test.
Playing six innings in the first game of Saturday's doubleheader at McCoy Stadium, Victorino went hitless in three at-bats and did not record a play in right field. He was replaced in the top of the seventh inning by Alex Hassan.
"The game-plan was five to six innings and three at-bats," noted Boles.
The normally gregarious outfielder declined to speak to a small gathering of media types, thus leaving it up to Boles to address how Victorino's right hamstring strain responded following the player's first game action since late in spring training.
The most encouraging sign on the day came in the third inning when Victorino grounded out to third base. He got out of the box in a hurry and appeared to be running at a pretty good clip down the first-base line.
"He was aggressive and showed no hesitation," said Boles. "I thought he looked pretty good."
With Buffalo lefty Sean Nolin on the mound, Victorino batted from the right side all three times. Such a development may not qualify as earth-shattering news, but considering Victorino officially abandoned switch-hitting down the stretch last season, the sight of a southpaw must have been viewed as the perfect means to ease back into the fray after being idle for so long.
"He's just trying to get his legs underneath him and we're trying to get him through the innings as far as standing on his feet and running the bases," said Boles.
Victorino was limited to 28 at-bats during the spring while being brought along slowly on a conditioning program. He suffered a Grade I strain of his right hamstring while legging out a double on a wet field at JetBlue Park on March 29. He was officially placed on the disabled list on March 31.
About a week later, Victorino had a severe bout of the flu that cased him to lose about 12 pounds.
A number of Red Sox personnel were on hand Saturday, the list of notables including Assistant General Manager Mike Hazen, Director of Player Development Ben Crockett and Director of Sports Medicine Service Dan Dyrek. All of them along the fans on hand saw Victorino face 14 pitches. He swung at exactly half of them with four of the cuts coming in his third and final turn on the day.
Victorino hit in the No. 2 spot. In the first at-bat, Nolin fell behind Victorino 3-0 – the three fastballs ranged between 89 and 91 miles per hour – before jamming him on the hands on the fifth pitch of the sequence. That resulted in a short pop up in foul territory and featured some nifty glove work by Buffalo first baseman Jared Goedert, who sacrificed his body en route to making a diving catch.
Victorino saw more off-speed pitches in second and third at-bats. His final swing of the day came in the sixth inning and featured him getting ahead of a 74-mph offering from Nolin and sending it to the warning track in left field.
Another test of Victorino's hamstring came in the third inning. Charging in on a shallow pop-up, Victorino eventually ceded to Pawtucket second baseman Heiker Meneses.
"It looked like he was playing deep today and I don't know if that's something he normally does, but he broke hard on it and was making a run at it," said Boles. "That and getting down the line (in the third inning) were two pretty good tests."
Victorino arrived at McCoy roughly two hours before the 1:05 first pitch. He hit in the indoor cages beforehand and was warmly greeted by the McCoy Faithful while Bob Marley's "Three Little Birds" blared over the PA system.
If everything checks out accordingly, the plan is for him to return to Pawtucket for games Monday and Tuesday.
"Obviously they're going to re-evaluate him in Boston and we'll let them handle it from there," Boles stated.
Follow Brendan McGair on Twitter @BWMcGair03


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Irving Thalberg
Boy Wonder to Producer Prince
by Mark A. Vieira
California, 528 pp., $34.95
Early one morning in 1970, at my desk at the now long defunct Chicago publishing firm called Quadrangle Books, the receptionist called to say that a man had arrived with a manuscript he would like to leave with me. The man, smallish, handsome, with delicate features and light red hair, entered without saying a word, set on my desk a manuscript in black binders, with the title Enigmas of Agency on a white label on its front cover. I opened it to the first page, where I noted the author's name. I looked up. "Yes," the man said, "I am his son."
His name was Irving Thalberg Jr., and the manuscript was a work of technical philosophy. He was, I now realize, 40 years old, and taught at the University of Illinois at Chicago. "Look," he said, "I'm not trying to buy you off or anything of the kind, but if you want to publish this book, and the cost of publication is a problem, I have a fund out of which I can defer the expenses. But only, you understand, if you really want to publish the book."
No one at the firm, it turned out, thought the book was for us—it was eventually published in England by Allen & Unwin—but I have always regretted not having invited its author out for coffee or a lunch. So many things I should have liked to talk with him about. His mother was Norma Shearer, a great beauty and one of the few movie stars to make the transition from silent to talking movies with her popularity increased. Irving Thalberg Jr. died of cancer, in 1987 at 56, living 19 years longer than his father, who pegged out at 37 in 1936, the most famous and by all odds the most talented producer in the history of American movies.
What exactly it is that a producer does has never been altogether clear. As much as he can get away with is, I suppose, one answer. For the producer usually represents "the money," and money, as the saying has it, talks, too often ignorantly and vulgarly—that is, if one is to listen to directors and writers. The problem is that, without producers, movies don't get made, nothing gets done, and all one is left with is the sound of no hands clapping to the accompaniment of a chorus of vastly overpaid and highly articulate bitching.
No ordinary producer, Irving Thalberg was the man on whom F. Scott Fitzgerald modeled Monroe Stahr, the hero of his final and uncompleted Hollywood novel The Last Tycoon. Fitzgerald was among the scores of writers Thalberg hired while chief of production at Metro-Goldwyn-Mayer. Ardently though Fitzgerald wanted to succeed at the job—he needed the money and, down on his luck, was looking for a victory of any kind—he couldn't bring it off. As a screenwriter, he saw words when pictures were wanted; he wrote dialogue when action was called for. But he also saw in Irving Thalberg a genius of a rare kind, a high-level artist who produced no art of his own but bent all his efforts at releasing and orchestrating the talent of others. Beyond counting are the number of movies Thalberg helped get made, improved, burnished from pure dross to high and entertaining gloss and, sometimes, a little more than mere entertainment.
While alive Irving Thalberg never allowed his name to appear in the screen credits for a single film. He may not have craved fame as it is usually packaged, but he was far from self-effacing. "I, more than any other single person in Hollywood," he declared, "have my finger on the pulse of America. I know what people will do and what they won't." Making decisions was for him never a problem. He told Fitzgerald that "when you're planning a new enterprise on a grand scale, the people under you mustn't ever know or guess that you're in any doubt, because they've all got to have something to look up to and they mustn't ever dream that you're in doubt about any decision." He never bullied anyone under him but was not to be fooled with.
The word "filmmaker" has been much bandied around in recent decades, usually applied to directors sufficiently modest to eschew the more pretentious "auteur." But in the history of American movies, there may have been only one true filmmaker: a man whose hand and mind were there from inception through conception of hundreds of movies, seeing to each detail and without whose behind-the-scene participation the movie would fail to exist—and that man was Irving Thalberg.
Born in 1899, growing up in a period before people wasted four to six years going off to acquire so-called higher education, Thalberg began young. His first job was with Universal City, where, by the time he was 20, he was made general manager, at a respectable salary of $450 a week, with the -responsibility of running daily operations. He was small—5'6", 122 pounds—but from the first possessed of a quiet authority. When he attempted to hold the line on Erich von Stroheim's outrageous spending on a movie, von Stroheim, with characteristic modesty, said: "Since when does a child instruct a genius?" Not long thereafter, Thalberg fired von Stroheim, an act, according to David O. Selznick, that "took guts and courage," and it also changed power relations in movie-making forever, with the producers now being understood ultimately to rank above the directors of films.
Courage, confidence, cool executive ability of the highest order, none of this, for Irving Thalberg, was in short supply. What was in short supply was time. From a very early age, he knew he was going to die young. He was a "blue baby," born having a poor supply of oxygen to the blood and given a medical prognosis calling for him not to last much beyond the age of 30. The dark prospect of early death, some say, gave Thalberg especial clarity about his own life and what he wished to do with it of a kind unavailable to those who wait until 80 to begin to believe that there is an odd chance they could possibly die. He had a strong mother; his father, like that of George Gershwin, another contemporary Jewish genius, seemed, as the old joke about Jewish husbands has it, not to have had a speaking part. Henrietta Thalberg, Mark A. Vieira, Thalberg's excellent biographer, writes, "had given her son a sense of self—his poise, his impatience with mediocrity, his need to achieve success within a limited time."
Vieira's Irving Thalberg, Boy Wonder to Producer Prince is the third biography of Thalberg, and far and away the most thoroughly researched, comprehensive, and penetrating. The book follows from, and carefully fills out, the biographical essay that Vieira wrote for his sumptuous but serious coffee-table book called Hollywood Dreams Made Real, about Thalberg and the rise of Metro-Goldwyn-Mayer. In the new work Vieira recounts what Thalberg accomplished, how he was able to achieve what he did, and over whose live bodies he brought it all off. This book is as close to definitive as any biography of Irving Thalberg is likely to get.
On the first page of The Last Tycoon, the novel's female narrator remarks of the Stahr/Thalberg hero that "not half a dozen men have ever been able to keep the whole equation of pictures in their heads." (The Whole Equation is the title that the English movie critic David Thomson gave to his recent history of Hollywood.) Thalberg quickly picked up on the equation, and could manipulate it brilliantly. He thought, really, of little else but movies; on his wedding day, while dressing, Vieira reports, he was discussing scripts.
What Thalberg understood is that movies are not merely primarily but entirely about storytelling, and, though he could not himself write stories (or movie scripts), he had a fine understanding of why some stories worked—and quite as important, why others did not. Every good movie requires at least one unforgettable scene, he held. Character is key, he held. Thalberg it was who came up with the notion that the Marx Brothers would be a lot funnier if they played their exhuberant zaniness off rigid social institutions: the opera, the university, diplomacy, thoroughbred racing, high society. He never wrote any of the Marx Brothers scripts, but without this central idea, the genius of the Marx Brothers would never have come to the glorious fruition that it did.
One of Thalberg's obsessions was to try to comprehend, as one of his screenwriters put it, "why some films could tune into an audience and others could not." He once told Charles McArthur that his own "tastes are exactly those of the audience. What I didn't like, they won't like." He was enormously patient, prepared to have scenes shot and reshot as often as required. Movies are not made, he held, but remade. He was a surgeon, one of his screenwriters remarked, "who cut to heal." One of his sub-producers, Lawrence Weingarten, remarked: "Thalberg directed the film on paper, and then the director directed the film on film." Here, in a single sentence, is Irving Thalberg's philosophy of filmmaking: "The difference between something good and something bad is great, but the difference between something good and something superior is often very small." That small but crucial difference was, of course, a large part of the whole equation.
F. Scott Fitzgerald said that the sign of high intelligence resides in the ability to keep two contradictory ideas in one's mind at the same time and still function. Thalberg seems to have been able to keep as many as 50 movies in his mind at once, and through subtle but firm indirection, also keep any number of egomaniacs on the job, fend off the Hays Office on censorship, satisfy a difficult Louis B. Mayer and money-minded partners in New York—in short, keep an entire studio functioning without ever seeming in the least ruffled.
Only a monomaniac could bring this off, a man with a wide but deeply grooved, single-tracked mind. Ben Hecht, who worked with Thalberg and whose abiding, sometimes hyperbolic, cynicism about the movies is never wholly out of order, wrote of him: "He hadn't the faintest idea what was going on anywhere in the world except in his office. He lived two-thirds of the time in the projection room. He saw only movies. He never saw life. He had never noticed life. He was a hermit. He hadn't the faintest idea what human beings did—but he knew what their shadows should do."
Irving Thalberg was the founding father of the studio system, a movie-making assembly line that made it possible to turn out as many as 50 or so movies a year. This system, responsible for so much trash and not a few gems, required the regular turnover of what nowadays would be called product: Movies to feed the many movie chains—MGM had a partnership with Loews—during a time when more than three-fifths of Americans saw at least one movie a week. So good was Thalberg at running this monster machine that, during 1932, the worst year of the Depression, MGM showed a profit of $8 million.
The studio system was famously hell on talent, especially literary talent. Among the more glittering literary names Thalberg brought to MGM were Anita Loos, William Faulkner, Dorothy Parker, Robert Benchley, James M. Cain, P. G. Wodehouse, George S. Kaufman, Sidney Howard, and S. N. Behrman. In The Last Tycoon, Fitzgerald has Monroe Stahr remark that he hires good writers, "but when they get out here, they're not good writers—so we have to work with the material we have." Thalberg worked writers in pairs; sometimes, as Fitgzerald has Stahr say, "I've had as many as three pairs working independently on the same idea," without one set knowing what the others are doing.
Individual talent never came close to taking precedence under the old studio system, with the exception only of actors, whom Thalberg largely considered a species of children. Thalberg was excellent at choosing, cultivating, and caring for stars. He wrote:
In pictures, the actor, even more than the play, is the thing. He, more than the author, even more than the director, must hold the mirror up to life. By his ability to convey the author's and the director's ideas to the screen and to the people out front, he must transport his audience into a dream world.
Thalberg was not without his blind spots. Vieira notes that he was initially wrong about sound movies, thinking they would not soon (if ever) fully replace silent movies. He was wrong, too, about technicolor, and had to be pushed into it. He was not without standard Hollywood greed, though this can be explained by his understanding that, in Hollywood, you are finally measured by what you are paid. Nor was he above engaging in ego wars with Louis B. Mayer.
Thalberg began as Mayer's golden boy. In time, though, Mayer seems to have been made nervous by the younger man's mania for control. The two men's tastes in movies differed widely, with Mayer's running to the sentimental and prudish, never crossing the line of the middlebrow. He also did not appreciate that Thalberg made sure that he received the salary and rewards coming to him, every penny and every perk. Thalberg's wanting control and money, too, was, according to Vieira, the cause of the breakdown between them. At one point, Mayer brought in his son-in-law David O. Selznick to undermine Thalberg's authority. Eventually Thalberg's empire at MGM was broken up, leaving him in charge only of something called "the Thalberg unit," no longer the entire studio, and feeling, as he told colleagues, betrayed. As Vieira wrote in Hollywood Dreams Made Real: "Mayer wanted to be appreciated. Thalberg wanted to make films his own way. Neither would acknowledge the other's needs." In the end, Mayer won because he, with his partners in New York, controlled the money—and in Hollywood, then as now and now as forever, the money wins.
The theme of Irving Thalberg's life, in Vieira's recounting, goes beyond the extraordinary level of his odd gifts for organization, the freakishness of his youthful accomplishments. The theme of Thalberg's life was his pure love for making movies. He was always ready to spend more money to get things right; MGM in his day was known as "Retake Valley." He was not opposed to experiment in movies, and thought it good for the industry. No matter how many poor movies were made, he insisted on emphasizing the good ones. He devoted himself to legitimizing movies in the mind of the American public. Behind all this was Thalberg's belief that movies, surpassing the stage, the novel, and all else, were "the greatest form of expression yet."
He was, alas, wrong in this judgment, but far from wrong in trying to raise the level of movies as the great American—and eventually global—art form. In a scene in The Last Tycoon, Monroe Stahr is walking the beach near an oceanfront home he is building, when he encounters a black man collecting grunion. They get into conversation, and the man asks Stahr what he does. When he tells him that he works for "the pictures," the man replies that he never goes to the movies—"There's no profit" in them, he says—and he tells Stahr that he "never lets his children go, either." The following day, when he returns to his office, Stahr tells himself that the black man was wrong, and determines that "a picture, many pictures, a decade of pictures, must be made to show him he was wrong." Stahr straightaway cancels four borderline movies he has in the works, and puts back on the front burner a difficult movie he earlier decided not to do. "He rescued it," Fitzgerald writes, "for the Negro man."
Fitzgerald did not get far enough with his novel to bring Monroe Stahr/Irving Thalberg to his death. Life, as the physicians of his infancy had promised, took care of that detail, when Thalberg's heart, after a number of earlier attacks, gave out in 1936, at the age of 37. "Thalberg Dead!" ran the headlines on the day he died.
Thalberg's deft hand made possible many swell movies—Mutiny on the Bounty, Grand Hotel, The Good Earth, Marie Antoinette, A Day at the Races, A Night at the Opera, Goodbye, Mr. Chips, and several more—and many entirely forgettable ones among the roughly 400 he worked on. His heritage, in Mark Vieira's view, is in his aspirations for movies as popular but still complex art, movies that could be quirky, took chances, were made without formula, and for grown-ups. Through the painstaking working-out of detail, Irving Thalberg more than anyone else before or since was able to pry magic from film—the same magic that keeps many of us going back to the movies week after week, even though by now we should know that the odds against our finding more of that same magic are considerable.
Joseph Epstein is a contributing editor to The Weekly Standard. His third collection of short stories, The Love Song of A. Jerome Minkoff, will be published this year.

subset: commoncrawl


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Whey Protein Vs Casein Protein
The most common myth spread around regarding protein is that one type is better than the other. I have been reading numerous articles claiming that consuming Whey or Casein or even Soy protein will be most beneficial for your desired muscle development.
Well, this is only half the truth. Every protein type plays its own unique role and assists you in a different way while you are trying to build serious muscle. Let's pinpoint in two of the most known protein types and try to isolate their pros and cons:
Whey Protein
Whey protein is being extracted from cow's cheese. The element that makes whey protein extremely valuable is its rapid digestion ability. Nowadays, it is widely known that consuming a whey protein shakes immediately after workout is most beneficial for muscle development. Whey breaks down into amino acids no longer than half an hour after intake and the valuable nutrients enter your blood stream almost instantly supporting your muscle growth. That's the reason why nutritionists suggest that Whey should be consumed post workout. But what happens when you are resting or when you are not working out? Whey has the disadvantage that it cannot put up with your long-term needs for protein.
Casein Protein
To be honest casein is a rather underestimated protein type. Most athletes fail to understand that people who train regularly require a constant flow of nutrients and especially amino acids in order to "feed" their muscular system while it is regenerating.
Casein protein is exactly what you need to achieve that. Casein is a protein type that is being extracted from cow's milk. Whenever consumed casein unlike Whey is being digested slowly and it releases its amino acids at a broader time spectrum. That way, you have the constant flow of amino acids you were seeking for into your muscle cells.
As a conclusion, we might say that there shouldn't be any preferences between those two protein types. Each one serves a certain purpose and you should get the best from both. Whey protein gives you the instant boost after your hard work out and casein protein works over a longer time period and supports your muscles during the recovery process. You can find products in the market who combine both protein types, or you can take them separately.
So, if you are still wondering which one, the winner is the answer is protein!
Keep those muscles pumping!
source: strengthtrainingmuscle.com/Tags: bodybuilder, Bodybuilding, bodybuilding workout, bodybuilding workouts, Casein, Changing, Controversial, female bodybuilders, female bodybuilding, fit, fitness, gym, health and fitness, keep fit, male bodybuilders, muscle growth, Protein aerobic exercise, Sport, Womens, workouts
Women's Bodybuilding: Controversial Fad or Life Changing Sport
One of the biggest changes in the world of bodybuilding has been the growing proportion of women in the sport. Increasingly more and more women are choosing bodybuilding as a method to improve their health, fitness and strength, which is hardly surprising given how successful this sport can be in achieving these goals.
One of the pioneers of female bodybuilding was Lisa Lyon, who developed many of the dance-like muscle poses that are still popular today. She also sought out a variety of photographers that took the photos that introduced the sculpted female body to the world. The stunning Rachel McLish, who won the very first female Ms. Olympia title then set the standards that many female bodybuilders still try to achieve today. She managed to combine her sexy looks with muscularity and body tone and in doing so created a benchmark that many people still aspire to.
The world of women's bodybuilding however had to travel a relatively rocky road to reach the point of relative acceptance that it enjoys today. Women had never built their muscles for aesthetic purposes before, although they have always used other forms of exercise to keep fit and attractive. In any case, bodybuilding for women was not widely approved of at first and was criticized by both men and women. These days however, women's bodybuilding, while not nearly as popular as men's bodybuilding is a much more accepted form of fitness. Whether this is simply the sport itself maturing, changing personal beliefs or the growing equality between the sexes, female bodybuilding is enjoying a much higher profile these days.
The most of obvious benefit of female bodybuilding is its effect on health and fitness. As has been written before, bodybuilding provides a very effective way to manage weight, health and body shape that many other general exercises and sports simply can't offer. This statement holds true whether the participant is male or female. Many women suffer from strength deficits, body weight issues and a loss of physical capacity, especially after childbirth, and bodybuilding is a great way to manage these issues. Unfortunately many women concentrate exclusively on aerobic exercise and never perform any form of resistance training as they have been told they will look like a man if they lift weights, which is of course a myth.
It is very common for women to try a variety of dieting programs, some of which are extremely unhealthy and misleading. These kinds of diets can cause a loss of general health, bone mass, and lean muscle mass. Bodybuilding can help avoid all of these issues as participants learn to integrate exercise and nutrition using well-developed and well-understood scientific principles into their daily lives and routines, which has obvious health benefits.
Many of these bodybuilding workouts that can be easily found online are as relevant for women as they are for men. Although the goal might be to develop muscle tone as opposed to developing muscle size this is easily accommodated by varying the sets, repetitions, and weights that are used when performing the exercises. Women who want to undertake bodybuilding should therefore learn the common exercises that are performed in the gym the same way as a man would, and incorporate them into a training program that uses higher repetition and lower weights in order to achieve the goal of increased body tone.
Alexi has studied and worked in the health and fitness industry for over 10 years and specializes in health, lifestyle and fitness topics. Alexi has a number of websites that provide valuable information on equipment that helps you get the most out of your training sessions. You can read all about workout gloves for women at his website about Harbinger Gloves.Tags: aerobic exercise, bodybuilder, Bodybuilding, bodybuilding workout, bodybuilding workouts, Changing, Controversial, female bodybuilders, female bodybuilding, fit, fitness, gym, health and fitness, keep fit, male bodybuilders, Sport, Womens, workouts
Want To Get Ripped Abs? Don't Exercise!
You want to get ripped abs. So don't exercise?! What craziness is this!?
The truth is, exercise is not the silver bullet for getting ripped abs. It can be effective, but most of the time it just has people running in circles.
So, here's exactly why exercise won't get you ripped six pack abs. And how to actually get them.
Correct Exercise Builds Muscle
Exercise sends the signal to your body that you're using it, so it should build itself up more. Weight lifting is the exemplar of this – by stressing your muscles to their limit, you build muscle tissue.
Whether you're running or lifting weights or boxing, these exercises will cause your body to grow and develop in certain ways. It will also make you hungrier, because that extra growth your body is doing needs fuel. And you also need more fuel for your workouts.
So this is great for getting your body bigger, but not always for fat loss. If you don't watch what you eat, you probably won't lose weight – you'll just eat more, and you might even put on some fat along with that muscle.
The key to get ripped abs is actually losing fat. this will make your muscles stand out more.
You Need To Lose Fat!
This is really what ripped six pack abs are all about. If you lose enough fat, you'll reveal your abs.
So, to lose weight you must eat less. I don't' care how you do it, whether it's a paleo diet or an Ornish diet or an Atkins diet – eat less to lose weight. Specifically, to lose fat.
When you get your body fat percentage down around eight to ten percent, you'll be able to see your abs if you're a guy. If you're a lady, you'll just need to get your body fat percentage down around 12-15%.
Your Diet Is All Important!
I cannot stress how important diet is for getting ripped abs. Exercise is important later on for building up your muscle, specifically your abs. But if you have too much fat, you won't get ripped abs.
Once you are 'ripped', then think about adding more muscle to your body. if you are careful, you can add more muscle than fat when you workout to add muscle, thus keeping yourself ripped. It's difficult, and a bit of a pain in the ass, but it's certainly doable.
Once you understand how important diet is, you'll become much more serious about it. Exercise can help you, but you must control what you eat. That's all there is to it.
OK, What's The Easiest Way To Drop Fat And Get Ripped Abs?
Ah, now that's the real clincher. There are plenty of tips and techniques out there, but here's 3 that will help you the most…
First, eat your vegetables. You can eat a ton of vegetables without eating a ton of calories, making veggies a great thing to put in to your diet if you want to lose weight. And you mother of course knew best when she said you should eat your vegetables.
Second, just don't eat crap. Candy bars and doughnuts have a lot of calories, and they really won't satiate you. Veggies, lean meats, and fruits are what you should be eating to lose weight – though you still need to count calories.
Third, track your progress. If at all possible, measure your body fat percentage and tack it as it drops. This will show you that you are in fact making progress, and how far you still have to go.
If you still need more info to get ripped abs, check out the links below. They'll give you great tips for how to lose fat and gain muscle in the fastest and most enjoyable manner possible.
If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!
- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.Tags: build muscle, Exercise, lose weight, personal trainer, Ripped, to lose weight, weight training, workouts
The Delicious Lean Gain Diet
Bulking up and cutting down sucks. It's time consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training days and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant body-fat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.
This program is designed for a 200-pound lifter with 10% body fat. To adjust the numbers for your size, simply take your lean body weight (body weight – (body fat % x body weight) and divide it by 200 (the approximate lean body weight of the sample lifter). So for a 150-pound lifter with 10% body fat, the formula would be (150 – (0.10 x 150)=135/200=0.675. Simply take this number and multiply it by the amounts given in the sample plan to get the correct numbers for your lean body mass. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90×0.675) = 60g of carbs and (35×0.675) = 24g of protein.
Meal 1: 90g carbs, 35g protein
Meal 2: 65g carbs, 35g protein
Meal 3: 65g carbs, 35g protein
Meal 4: during/post-workout shake 75g waxy maize, 50g whey
Meal 5: 90g carbs, 35g protein (post-training meal)
Meal 6: 65g carbs, 35g protein
Meal 7: 35g protein, unlimited veggies
Meal 8: (bedtime shake) 50g whey and 50g casein
Meal 1: 80g carbs, 50g protein
Meal 2: 70g carbs, 50g protein
Meal 3: 70g carbs, 50g protein
Meal 4: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 5: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 6: 50g protein, 15g of healthy fat
Meal 7: (bedtime shake) 50g whey, 50g casein, 2 tbsp peanut butter
source: muscleandfitness.comTags: bodybuilder, Building, Burning, Delicious, Doctor, fit, fitness, fitness.com, Strength, weight training
The Lift Doctor: Burning Fat and Building Strength
Yes, in fact, fasted cardio in the morning has been used for years by bodybuilders. I remember seeing old videos of Ronnie Coleman waking up early in the morning, walking on the treadmill for about 45 minutes, eating a big ass meal replacement shake, and then going back to bed. It is as simple as increasing your activity throughout the day and monitoring your calories in, if you want to lose fat. And cardio in the morning is an additional training session that you're adding to your weekly program.
But here is the killer. Fasted cardio must be low-to-moderate intensity. Any type of heavy activity in a fasted state, when your glycogen stores are low, can potentially be catabolic or muscle-wasting. You won't have the energy to hit anything heavy or high-intensity anyway. Activities like walking, low volume bodyweight training, yoga, or dynamic mobility, are perfect for your additional morning 'cardio' sessions. They will increase your total activity for the day, help you lose fat, and jump start your day with something positive!
source: muscleandfitness.comTags: bodybuilder, Building, Burning, Doctor, fit, fitness, fitness.com, Strength, weight training
Tim Kennedy's Arm Workout
Since he's a combat-tested Army Green Beret sniper with a Bronze Star to his credit, Tim Kennedy could easily have served as our military representative for our 21-Gun Salute. Hell, Kennedy's story is so incredible that we've featured him twice over the past two years. Since he also happens to be one of the top-ranked middleweight MMA fighters in the world, however, we're including him for an MMA-flavored approach to great guns. Either way, you can't argue with the man's physique—or his results in the cage.
One exercise of note is the Cuddyer Killer, which you won't find with a Google search (trust us, we tried). "We got it from the football staff at the University of Texas," Kennedy says. "They do it with their wide receivers. Anchor your fingers down with your thumb, then just 'flick boogers' as hard as you can with all five fingers at the same time. You can do it either for reps or for time."^ Superset w/ Cable Chop with Triceps Rotation
*Perform as many sets as it takes to complete 100 reps
source: muscleandfitness.comTags: fit, fitness, fitness.com, Kennedys, Workout
Yogurt: Yes, No, Maybe
When it comes to yogurt, sometimes it's hard to separate the health from the hype. Below is a cheat sheet on which single-serving yogurt you should avoid at all costs, which to pick up occasionally, and which is a no-brainer. This portable snack is one of the most convenient and cost-effective ways to get big nutrition in a small package.
Chobani Plain
Calories: 100
Fat: 0g
Carbs: 7g
Sugars: 7g
Protein: 18g
YoCrunch Yogurt Vanilla w/ Reeces Pieces
Calories: 200
Fat: 4.5g
Carbs: 34g
Sugars: 29g
Protein: 6g
Yoplait Light Very Vanilla
Calories: 110
Fat: 0g
Carbs: 20g
Sugars: 15g
Protein: 6g
source: muscleandfitness.comTags: fit, fitness, fitness.com, Maybe, Yogurt
Top Two Mistakes Most Bodybuilders Make
In this digital age that we live in-we want everything in an instant-and maybe even that is too slow.
Same holds true for the young man or woman looking to pack on some serious muscle, they want it yesterday.
While this kind of enthusiasm is good thing-it can also be a problem.
In this article I am going to lay out the top two mistakes most bodybuilders make when looking to gain muscle mass as fast as possible.
While adding weight to the barbell or dumbbells can be a good thing, sometimes it can be too much of a good thing.
What I mean by this is, if you have to say, swing and contort yourself to get the weight up-you need to take some weight off the bar.
Yes, in theory you are using more weight, but if you are using every muscle in your body BUT the muscle you are trying to make grow to lift the weight-you really are not doing yourself any good.
Truthfully, you are, more than likely setting yourself up for an injury-one that could set your training back weeks or months.
Words to live by, when in doubt-take some weight off the bar or dumbbells.
No matter how enthusiastic you are for your training, sooner or later it will happen, you will start dreading going to the gym.
It can be for a multitude of reasons-maybe you are over trained or your joints are hurting.
However, some trainers simply will not back off-no they keep hammering away at what they have always done.
Sure this works for a while-but again you are just setting yourself up for failure.
Either via injury or simple burn-out.
Neither is very good for your training.
The better choice would be to take a week off of training completely.
Yes, I know this sounds crazy, but trust me on this, you will come back ready to really tear up the weights.
And make solid gains once again.
Or you can simply take some weight off the bar so-to-speak-for a couple of weeks and try doing higher rep training.
Chances are this change will shock your muscles into new growth-and will help get rid of any joint aches and pains that you may have.
Yes, backing off a bit from your training can be tough-from personal experience I know just how tough this can be.
But, I urge you to give the two tips above a try-especially if your training has gone stale.
More enthusiasm and more gains than ever could be the result.
Nothing wrong with that.
FREE power report REVEALS 5 foods that can help build mega muscle To start building mega muscle CLICK HERE now!Tags: bodybuilder, Bodybuilders, Building, Burning, Doctor, fit, fitness, fitness.com, gym, Mistakes, Strength, weight training
Three Whey Protein Side-Effects
Is there such a thing as Whey Protein side-effects? Before we can answer that question, we have to note that protein in general is a fundamental substance in every living organism. Not only for muscle development, but also in any aspect of our daily life, protein plays one of the most significant roles since it is considered as the building block of the human muscular and skeletal system.
Protein exists in several different forms and types. As a dietary supplement whey protein is a cheese byproduct. Its value is highly appreciated especially in the area of bodybuilding and different brands of Whey Protein overwhelm the market. But are there really any side-effects? Although over-consumption can cause some side-effects it hasn't been scientifically proved that consumption of Whey Protein is responsible for any serious side-effects. However, some slight consequences have been reported:
1) Since Whey Protein is a byproduct of cow's milk it might contain some small amount of lactose. People who are allergic to lactose could face similar problems with Whey. Nevertheless, the amount is too small to cause any serious side-effects even to allergic people.
2) Some people claim that prolonged intake of large amounts of any kind of protein can eventually lead to liver problems. Such a statement though, has never been scientifically verified. All you have to do in order to be sure is to follow the manufacturer's recommended dosage and take the supplement periodically throughout the year allowing yourself resting periods. For example, after finishing your protein powder, wait for a couple of months before buying the next one.
3) Another possible side-effect of Whey Protein over-consumption is osteoporosis. Increased Protein intake for years can cause imbalance of the bone minerals, which leads to osteoporosis. People with osteoporosis lose their bone density, and face increased risk of injuries and bone breaks. This side-effect is also without scientific backup. As I mentioned above, if you keep the right dosage and consume protein supplements periodically you have nothing to be afraid of.
As a conclusion, we might say that like everything in our life overdoing it can only have unpleasant results. Most of the claims about Whey Protein side-effects haven't been proven scientifically and others aren't severe enough to alarm you. If consumed properly Whey Protein can be your most valuable ally in muscle development. The above statement is valid for any protein type like casein, egg, soy, etc.
Keep those muscles pumping!Tags: Bodybuilding, Protein, SideEffects, Three
Three Reasons Why People Should Go To The Gym
Many people tend to believe that bodybuilding is only for the XXL-sized people and for the people who like to be considered "freaks". That's quite a misconception about this sport, which unfortunately is being promoted by lots of magazines. Not every bodybuilder weighs more than 220 lbs/100 kg as well as not every female that practices bodybuilding is stronger that most of the guys.
Bodybuilding is, more than all, a way of life. It's something that teaches people how to eat better, how to be healthier and how to get the body they've always dreamed of. Even though people tend to keep in mind only the "freakish" examples, such as the pro IFBB bodybuilders, most of the natural bodybuilders are pretty much normal people. The main difference between them and the rest of the world is the fact that they don't have that much fat and that their muscles are quite developed.
As for the pro IFBB bodybuilders, they look like that because this sport is the only thing they do for living. They eat, eat, eat, train, sleep, eat again and sleep again. Over and over and over gain. It's quite a boring routine, as most of these guys don't afford to lose a night, to eat sweets or to miss a workout.
Luckily, 99,99% of the bodybuilders are not like this. They eat normally – maybe a little bit healthier, act normally and can afford to lose a night from time to time with their friends.
If we had to make a top of the 3 most important reasons why people should go to their local gyms and start the bodybuilding workouts, here is what it would look like:
1. Because bodybuilding is the easiest way to get rid of the fat tissue. It's been known for a while that a body with a low bodyfat percentage is a better (natural) fat burner that one with large quantities of fat tissue. Therefore, the leaner people get, the easier is for them to maintained the ripped aspect;
2. Because bodybuilding can increase the natural testosterone production, fact that can only lead to an increased self confidence, bigger muscles and also increased sexual performances;
3. Because every gym is a place where people can meet and become friends. Although this sport is an individual sport, this doesn't mean that people can not become friends while practicing together bodybuilding workouts.
Matei Iurea is a Romanian elite powerlifter and bodybuilder. He owns a bodybuilding blog where he posts daily news from the bodybuilding world.Tags: bodybuilder, Bodybuilding, bodybuilding workout, bodybuilding workouts, gym, gyms, natural bodybuilder, People, Reasons, Should, Three, workouts


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As of Thursday, December 26, 2013
© Copyright 2015 Newton Citizen
It struck me as common sense that a professional car thief would plan each caper carefully. Having stolen before, some degree of efficiency would be expected. Even if he was a pickpocket, a shoplifter, scammer, his goal would be to plan, pull off the theft and stay out of jail.
So what happened recently down Mexico way when two car thieves stole a VW truck with a movable platform and a crane on it? I guess they didn't know the vehicle was also carrying a cargo of cobalt-60, the radioactive material taken from a medical therapy machine and being transported for storage. If not handled properly, this stuff is lethal.
We can only wonder from media reports if the cobalt was labeled and marked as dangerous. We wondered also why it was not under escort.
The gunmen noticed the driver asleep in the truck in a local parking lot. They carjacked the driver and made off with the vehicle and the cargo. Were they professional thieves, terrorists, or just opportunists?
The vehicle and cargo were later recovered 24 miles from where the theft took place. Media reports indicated that it appeared the thieves opened the cargo out of curiosity.
Surprise, surprise! By their actions, the gunmen made themselves radioactive and sealed their fate. They are expected to die within days from radioactive poisoning. A nearby family may join them because they carried some of the cargo into their home. By their immature actions and failure to read any warnings posted, they are also now radioactive. Exposure will kill them as well.
In a sense, all parties have been tried and convicted to death in the court of natural justice. Hospitals in the area have been alerted to look out for anyone seeking help for radiation poisoning. This caper is a prime example that there are no free lunches and crime does not pay. There are always consequences. Poor planning made this crime a failure before the get-go.
The conclusion of this carjacking will be remembered. It may even act as a deterrent for awhile. However, the march of crime is ongoing and some people never learn except by the hard way.
Jack Simpson is a former educator, a veteran, an author and a law enforcement officer. His column appears each Friday.
More like this story
- JACK SIMPSON: This criminal case sealed with a kiss ( April 23, 2015 )
- JACK SIMPSON: Is crime really down? ( September 17, 2015 )
- NCSO forms Crime Suppression Unit ( December 1, 2009 )
- Jack Simpson - As summer heats up, prepare to guard against crime ( May 30, 2008 )
- Jack Simpson - Economy emboldens criminals ( November 7, 2008 )


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- Infowars - http://www.infowars.com -
Tokyo Almost As Irradiated As Fukushima
Posted By Adan On December 29, 2012 @ 12:29 pm In Global Crisis,Old Infowars Posts Style,Tile | Comments Disabled
Zero Hedge
December 29, 2012
We've documented the spread of radiation from Fukushima to Tokyo for a year and a half. See this, this, this, this, this and this.
Unfortunately, as the following recent headlines from Ene News show, things are only getting worse:
• Tokyo area turned out to be as contaminated as Fukushima -Kyoto Professor
• Tokyo Bay cesium even higher than levels reported off Fukushima — Nearly entire sea floor contaminated by 2014
• Tokyo getting 5 times more radioactive fallout than prefectures closer to Fukushima
• Japan Times: Time bomb in Tokyo metropolitan area — Experts warn of accumulating Fukushima contamination — Potential disaster at Japan's 2nd largest lake
• Tokyo soil so hot it should be sent to nuclear waste dump — Really severe releases hit city
• Japanese Legal Expert: "Even residents of Tokyo are evacuating" — More and more people fleeing Fukushima
• People from Tokyo area report thyroid cysts and nodules — Japanese doctors laughing at patients
• Japan Scientists: Radiation dose has been "significantly increased" around Tokyo metropolitan area after Fukushima
And we've previously noted that the radiation will spread worldwide (by water and air). For example:
• California Slammed With Fukushima Radiation
• "Absolutely Every One" – 15 Out of 15 – Bluefin Tuna Tested In California Waters Contaminated with Fukushima Radiation
• Fukushima Radiation: Japan Irradiates the West Coast of North America
A new study says that the West Coast will get slammed with radioactive cesium starting in 2015
Article printed from Infowars: http://www.infowars.com
URL to article: http://www.infowars.com/tokyo-almost-as-irradiated-as-fukushima/
Click here to print.
Copyright © 2015 Infowars. All rights reserved.


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|Marseille's UVD™ (Ultra Visual Detail): Only Technology to Achieve Technicolor 4K Image Certification
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Best of News
Palabras clave
A Bahraini woman writes on a white sheet the names of her a relative... Fotografía de noticiasAdulto,Aldea,Antigubernamental,Bahréin,Campaña política,Detenido,Escribir,Exigir,Familia,Horizontal,Identidad,Manama,Manifestación,Mujeres,Países del golfo,Política,Primavera árabe,ReformaPhotographer AFPCollection: AFP 2013 AFPA Bahraini woman writes on a white sheet the names of her a relative detained during an anti-government rally to demand reforms on February 9, 2013 in the village of Al Muqsha, west of the Bahraini capital Manama. Bahrain's national dialogue is set to resume on February 10, in an atmosphere of mutual mistrust between government and the opposition ahead of the second anniversary of a Shiite-led uprising that shook the Gulf kingdom. AFP PHOTO/MOHAMMED AL-SHAIKH (Photo credit should read MOHAMMED AL-SHAIKH/AFP/Getty Images)


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Dances with Wolves (Main Theme)Item #: HL.22625095
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Composed by John Barry. Arranged by Eric Osterling.
Basic Band I. Band Level: 1. 9x12 inches. Published by Hal Leonard. (HL.22625095)
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Found in: Movies/TV Band Sheet Music
The dramatic theme from John Barry's Oscar-winning score arranged in an easy version.
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|Molly & Peanut Butter at Woolly Worm
|Written by Submitted
|Monday, 17 October 2011 07:50
Molly L of Todd won second place in race 5 on Sunday at the Woolly Worm Festival with her speedy woolly worm named "Peanut Butter". Peanut Butter had no black on his body which indicates a very mild winter.
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Wearing the same familiar costume every year makes you tired & boring. Thats why a makeover and a little experimenting is what everyone needs. The New Items for 2014 is the perfect place to start looking. Scout out for a fresh costume and decor ideas as this section holds the most uncanny, interesting and funniest costumes. Most new items are inspired by your favorite TV shows and movies. Our huge variety of decorations and props will astound you as they can be used for theme parties. Got a funky, fresh idea? You might just get what youre looking for at Costume Circus in 2014
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BPL Community Profile
Mike bievenour (mrbieven) - BPL Forum Member
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All Forum Posts by Mike bievenour
Showing 1 - 10 of 17 | Page: 1 2
Best advice I heard and actually makes sense. Leave enough room in your pack for a folded pillow.
Just returned
My treck 7-28 L just returned. Thanks to all that answered my questions. Most of my boys were well below 20 pounds base weight on their personal gear. Only thing we took from philmont was ropes,...
freezer bag cooking
About how many freezer bags should my crew of 12 take if we are going to rehydrate half the food in the orignal bag. I know some meals you cant do that. Was wondering if anyone who went this ye...
Repair Kit
What repair kit extras do you take. Zip ties, electrical tape sewing thread. What else is needed for a crew of 12.
How do you carry your daily medicine. I am sure you have to show the perscription bottle at check in but do I need to carry 5 different perscription bottles on the trail.
windpro stove
Windpro 4qt pot.
PHilmont related Questions
About how many canisters of gas will a crew of 12 need if they are using the freezer bag method of cooking. Is there a need for cups/mug if we are freezer bag cooking and don't have a chuc...
Phillips Junction
Looking for places to buy canister gas in back country. Only place to buy it in south is Phillps Junction. I am on trek 1. Where is Phillps Junction. Will I go through it to buy gas.
Long sleeve Shirt
Looking to swap out some clothing for lighter choices. I feel I can go lighter with my long sleeve shirt. Right know it is a nylon camp shirt. Can anyone recommend a lighter long sleeve shirt T...
Should these bags be a plain nylon, coated nylon, sil-nylon, or the ultra sil-nylon.
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I recently took up cross-country skiing. It was my attempt to find more enjoyment in Canada's harsh winter – and it appeared to be a great way to get some exercise in beautiful surroundings, with less risk of injury than downhill skiing.
Although this may be true, I've learned that you can still fall when you cross-country ski. In fact, when you are learning, you fall a lot. And when you fall, it hurts, even if the hills are less steep.
Needless to say, I woke up this morning feeling a little worse for wear.
Falling on the ski trail hurts, but the truth is, falls are painful anywhere.
One third of seniors fall at least once a year. And between 20% and 70% of those falls result in some kind of injury. In the winter, the snow and icy conditions can increase the likelihood, even during regular daily activities.


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The Magazine
Alicia's Keys
The dangerous combination of women and pianos.
Jan 4, 2010, Vol. 15, No. 16 • By JOE QUEENAN
Concertgoers live in fear of the official, choreographed "lull" during an otherwise miraculous performance. No one wants to be in the room when Keith croaks "Happy" and "Slipping Away" in the middle of the Stones' show while Mick takes a breather. Hard-core jazz aficionados--a group in whose number I have been proud to include myself ever since I learned to spell "aficionado" and stopped referring to myself as a "jazz buff"--would leave the room when the aging Duke Ellington launched into the saccharine, emaciated, Lawrence Welkean, just-plain-awful "Satin Doll." Sinatra purists felt the same way when Ol' Blue Eyes would slow down his show to do "My Way," a tune the chairman of the board himself eventually came to despise once he realized it would be sung eulogistically at every hard-driving dentist's funeral and every purchasing manager's cremation until the end of time. My breaking point has always been when the seemingly harmless chantoozey, poised innocuously behind the microphone, starts making her way toward the piano. That's my cue to get the hell out.
Not long ago I had an opportunity to see the remarkable young artist Taylor Swift at Madison Square Garden. It was a very fine show indeed; but as it wended its way toward the big wind-up, the lithe, likable Swift suddenly put down her guitar and started to mosey over to the piano. That's when I hightailed it right out of there. The next day, I read in the papers that, after manning her battle station, the precocious 19-year-old, sporting emotional scars beyond her years, sang her own vengeful anthem "You're Not Sorry," followed by Justin Timberlake's equally vindictive "What Goes Around . . . Comes Around." But I didn't need anybody to tell me that. I could hear it coming a mile away.
Joe Queenan is the author, most recently,of Closing Time: A Memoir.


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Kask and her husband, Peter, lived in New York in 2001. She has vivid memories of the day that changed so many lives, including hers.
"It was a just a beautiful, crisp, full day. It was really nice and warm," Kask recalled.
On the morning of Sept. 11, she and a friend were driving into Manhattan to pick up her husband. They just happened to be admiring the skyline when the first plane hit the World Trade Center.
"We didn't know what had happened because the plane hit from the opposite side, so you just saw papers and stuff shoot out and you knew that something was wrong. The two of us said, 'Oh my God! What was that?'" Kask said.
Later, they were stuck in traffic inside the 2-mile long Brooklyn Battery Tunnel, which emerges right near the base of the Twin Towers, when the first building collapsed.
"People were running towards us screaming, and there was just this thick black cloud of smoke behind them," Kask said. "The tunnel was very dark and you couldn't really see too well. People were so desperate to get out some of them left their cars running and doors open."
After Kask made her way through the long, dark tunnel she sought shelter.
"I ran up to one of the toll booths, and I hid inside because being pregnant and that far along in my pregnancy, I didn't want to breath in any exhaust, fumes or dust. So I actually had been holding my T-shirt to my face as I was running through the tunnel," she said.
Eventually, Kask made it to Long Island and decided to go to her previously scheduled doctor's appointment.
"He said, 'You know, your baby is going to be born this day.' And I wasn't feeling anything. He just attributed it all to the emotional and physical stress," Kask said.
Cell phone service was down, but through friends, her husband Peter was able to find her at the hospital in time for their first child's birth.
"On our birth announcement, the two of us are sitting there holding this beautiful baby. I have asbestos and stuff in my hair. My feet are bandaged from running," Kask said.
They called Aidan their light at the end of the tunnel, but after 9/11 there would still be challenges ahead. Peter Kask was soon diagnosed with cancer.
"So I'm sitting in the waiting room with our baby, Aidan, who is all of 8 weeks old in his little carry-on and the surgeon came out and said during the surgery, 'I'm so sorry,'" Kask said.
It was too advanced to cure, so the Kask family decided to leave the stressful, post-9/11 environment in New York and move to a more peaceful place. Near Telluride, Colo., Peter enjoyed five more years.
"Unfortunately he went into the hospital for the last time on 9/11, on Aidan's fifth birthday, and he didn't come home," Kask said.
Each year, September 11th is a significant and emotional day for Kask. She mourns the loss of so many innocent people on that day and of her husband. But their deaths are also a reminder to her of the value of our lives, and so she will also be sure to smile as she celebrates the birthday of her only child.
(KUSA-TV © 2011 Multimedia Holdings Corporation)


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Today: Showers and possibly a thunderstorm. High near 54. North-northeast wind at around 15 mph, with gusts as high as 24 mph. Chance of precipitation is 100 percent. New rainfall amounts between a half and three-quarters of an inch possible.
Tonight: A chance of showers before 2 am. Mostly cloudy, with a low around 44. North-northeast wind at 10 to13 mph. Chance of precipitation is 50 percent.
Friday: Mostly cloudy, with a high near 57. Northeast wind at 5 to 10 mph.


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United by Nature
Growing Food Brings Family Together
"The garden is an important way for my family to work together, and it is enormously satisfying to look at the table and know that we produced all the food in front of us." —Michael Lipford
By Daniel White and Tom McCann
One of Michael Lipford's most vivid childhood memories is picking blackberries with his mother at the foot of Iron Mountain in southwestern Virginia. Michael traces his respect for nature back to that parcel of Appalachian land, where his grandfather farmed and lived out his entire life.
"The longer he lived there, the better he came to know it and deeply love it," says Michael, the Conservancy's Virginia executive director. "He really attuned himself to the natural rhythms of that place, and the farm nourished him both physically and spiritually."
"My grandfather was a subsistence farmer," Michael adds. "Growing up seeing most people work gardens — that connection to the land has always stuck with me."
Today, Michael reflects often on his grandfather's influence as he harvests vegetables from his own family garden. Working alongside his daughters, Michael sees them absorbing many of the same values from their plot of suburban soil near Richmond.
For the Lipfords, growing and eating their own food are traditions that bring the family closer together. "The garden is an important way for my family to work together, and it is enormously satisfying to look at the table and know that we produced all the food in front of us. The spinach, tomatoes, zucchini, and asparagus are all from our garden, and seasoned with herbs from just off our back porch."
Plus, says Michael, growing your own food is so beneficial you can taste it. "Home-grown vegetables taste better, they're more nutritious, we can grow what we want, and then we freeze or can some for eating all winter."
In fact, the Lipfords harvest more of a bounty than they can consume by themselves, presenting opportunities to connect with neighbors at a local farmers market. On Saturdays, the girls operate a stall at Monument Market where they sell vegetables, fresh eggs, and their mother's homemade breads and jams.
"My three girls run the enterprise," Michael says. "They determine what produce we bring and sell, and for us it's an important way to give back to the community."
Michael notes that Richmond mirrors the rest of Virginia in that he sees people becoming increasingly attentive to the origins of their food. Caring about where your food comes from, how it was grown and who grew it — these are steps that, in Michael's experience, lead toward becoming good stewards of land and community.
"Growing our food is an important part of my family's living those values," he concludes.


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NELLIS AIR FORCE BASE, Nev. "†U.S. Air Force Brig. Gen. Terrence O'Shaughnessy, 57th Wing commander, poses in front of his F-16 Fighter Falcon prior to his final flight as wing commander March 16, 2012 at Nellis Air Force Base, Nev. O'Shaughnessy will relinquish command to Brig. Gen. Charles L. Moore during a change of command ceremony at 10:57 a.m. March 26.
All of this week's top headlines to your email every Friday.


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Summer Reading Program Kickoff Event Today
Published on May 31 2012 4:01 pm
Last Updated on July 14 2013 12:07 pm
Written by Millie Lange
Helen Matthes Library's "Reading is So Delicious" Summer Reading Program Kickoff Event will be today from 5-8:15 p.m. at the library. Activities were originally scheduled for the courthouse lawn but due to the weather, have been moved to the library. Activities for the whole family are planned as well as an opportunity to register for the free six week reading program.
From the communty, Samuel Music will give you a taste of how kids can get movin' and groovin' with music from 6-7 p.m. and Martin's Grill will have food available for purchase from 5-7 p.m. Then you can enjoy the movie, "Puss In Boots".


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Echo Screen - Goodbye Old Life
Echo Screen - Goodbye Old Life
Record Label: ES Music
Release Date: August 4, 2009
Goodbye Old Life is a fitting album title for a band that has been through plenty of ups and downs during their seven year career, when considering the roads Echo Screen have taken to get here. Abandoned by their record label shortly after releasing their first full length, things turned for the worse and forced the struggling trio to call an early hiatus at a crucial moment in their career. With the release of this highly thought-out EP, Echo Screen are prepared to wave goodbye to that old life. It's a musical journey fit not just for fans of the pop-punk sound to take. Calling on influences ranging from The Beach Boys to Death Cab For Cutie, the band has formulated a new style of pop-punk, one that is sure to catch on.
The album was produced by Ace Enders, and the lyrical influence of their legendary producer shines through on "The Ballad of Jack Shephard". Vocalist Shaune Scutellaro makes mention of plastic soldiers, a common element Ace has been known to use in the past, including on the cover of his first solo EP. But Goodbye Old Life's shinning moment comes on "Bombs Away." Born as one of many songs Scutellaro created for the bands returning EP, it showcases everything that is right with the band: a well-crafted acoustic jam with a catchy hook. In essence, it's a music fan's paradise. The other tracks, while not as noticeable, do add a dimension to the album that should not be overlooked. Each one provides something special to the musical journey.
After listening to Goodbye Old Life, it's hard to understand why the band has not yet gained the popularity they've worked so hard to earn. What could have been another pop-punk sound was turned into an intriguing mix of talent and musicianship. What more could anyone ask for?
Great review, and a very good album.
I agree very good review. Great EP with great bonus material. Everyone should check this out!


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Alpacas are extremely fascinating creatures, not only do they have the Aaaaw factor they make you feel you want to bury your hands into their fleeces or hug them to within an inch of their lives! Sadly, for us, they really, really would not like this but it is possible to connect with them on a different level and share an afternoon amble. This is something they do enjoy as they are inquisitive animals that like a good look around.
We have created a lovely walk through a new woodland down to a lake with photo opportunities along the way. This quiet stroll allows you to get as close as you can to an alpaca and appreciate how special the relationship between a human and an alpaca can be.
Everybody that visits The Park always enjoys finding out more facts about alpacas so we have teamed this experience up with one of our sumptuous cream teas and a brief talk during which any questions can be asked. All in all we reckon this to be a minimum 2 hour experience for you to enjoy.
As numbers are limited, Advance bookings only to be made & confirmed by us. To begin with we are holding these Ambling experiences on a Tuesday & Thursday starting at 3.30pm. WEATHER CONDITIONS APPLY
This is for individuals over 16 years of age although youngsters may accompany members of their own party and a separate charge for entering the park or any refreshments will be made.
For the 2 hour ambling experience which includes entrance to the park, your guided walk, cream tea & talk.............£35
For a couple in the same family, as above.........£65
Last year we rehomed 27 alpacas at The Park. Each of them needed to have somewhere to be loved and to live.
We are not a charity but to help with the extra cost this produces and to bring an answer to the growing number of people who would dearly love to own an alpaca but for many various reasons are not able to, we have launched our Adoption scheme.
There are three levels of Adoption to accommodate the requests received.
Option 1 Costing £35, you will receive a named certificate, pictures of the chosen alpaca and a pocket of fleece from that particular alpaca. An invitation to visit the park free of charge is included for the adoptee.
Option 2 Costing £45, you will receive as above plus a cuddly soft alpaca toy.
Option 3 Costing £55, you will receive as above but will be donating towards the cost of care.
The Alpaca Park continues to offer free to those who need it, practical on site or telephone advice and help for alpacas in crisis.
On behalf of all those who received help in either way, Thank You!
For many, the ultimate choice....in answer to the question , 'Do you ever sell your alpacas?' The answer is simple, if you can prove you will be able and committed to Alpaca Ownership, Yes!
We run handling & practical workshops for dedicated pre owners and are happy to discuss your ownership needs with honesty and experience.
Please contact us to arrange a visit or to discuss your thoughts.


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Westmoreland named deputy chairman of Republican committee
From Staff Reports
Congressman Lynn Westmoreland (R-GA) has been selected to serve as deputy chairman at the National Republican Congressional Committee by Incoming Chairman Greg Walden (R-OR).
"Lynn Westmoreland is a well-respected leader in the House, and I'm pleased that he will serve as Deputy Chairman at the NRCC," said Chairman-elect Walden. "Lynn is savvy, thoughtful and a hard worker."
As deputy chairman, Westmoreland will work closely with Walden and the staff at the NRCC.
"I am honored my good friend Greg Walden has asked me to serve as his deputy at the NRCC," said Westmoreland. "I enjoyed my time as a vice chairman working on candidate recruitment and redistricting and look forward to my new role. I want to thank Greg for this opportunity and his continued leadership."
Westmoreland serves Georgia's Third Congressional District and is a resident of the Grantville area of Coweta County.


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Team Boomer / Boomer Esiason Foundation
Thanks for visiting my donation page! I have created a new donation page for the 2014 Boston Marathon and am currently having a problem changing the link on my website so until that issue is resolved please donate by clicking on the following link. Please feel free to contact me at firstname.lastname@example.com if you have any concerns. Thank you so much for your donation and your understanding. Roger :)


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Our sales staff can't wait to take your call and add you to our extended Rope Works family. If you have any questions or we may be of assiatance in any way, please contact us at one of the numbers below.
Rope Works, Inc.
551 Blue Creek Drive
Dripping Springs, Texas 78620
Toll Free Phone: 800-895-0936
Local Phone: 512-894-0936
Email: firstname.lastname@example.com


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Whether you're shopping for the next generation phone, a digital TV package, or broadband Internet service for your business, AT&T is your go-to for communication solutions.
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Top fashion for men and women, from the world renound designer, Calvin Klein.
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What pill say H on one side and 115 on the other
Pill imprint H 115 has been identified as Methocarbamol 750 mg. Used in the treatment of muscle spasm and belongs to the drug class skeletal muscle relaxants.
Updated on Monday, February 06 2012 at 10:14AM EST
Source: www.drugs.com/...
Collections: methocarbamol, spasm
Related Questions
What white oval pill has H on one side and 115 on the other side?
What is a round brown pill with an H on one side and a 126 on the other side?
Wat kind of pill is orange and has an H on one side 39 on the other?
What pill is white and round and has a h on one side and pad on the other
What is a white pill that has H 2 on one side?
What pill is baby blue has a v on one side and the numbers 48 12 on the other side? - h a l e y < 3
Pill marked 114 on one side and H with a center score on the other its a white oblong shape
What. Kind pill small. Round light blue. V ON 1 SIDE & H 48
what pill says h 57 on it
Rectangle white pill with m on one side and 57 71 on the other Id give .L.M.H. the world:) <3


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Note: This article was written WAAAAY back when the ProofTrader.com system was pre-natal, so it originally contained gobbledygook content. I am editing it now, because apparently Google picked it up and a lot of people are clicking on it. Weird!
Obviously, this is a retrospective opinion -- something that is very rare on PT, because we are not allowed to go back and change our predictions, and thus are not allowed to revise articles after a certain period of time has passed.
Also obvious (or should be) is that AAPL's run was not over in September 2008, as it is much higher now than it was when I originally covered it. I think what really happened is that it was a high-beta stock, http://finance.yahoo.com/echarts?s=AAPL#chart3:symbol=aapl;range=2y;compare=^ixic;indicator=split+dividend+ke_it+volume;
an exaggerated version of the impending doom that was to befall us all, and still is.
So, if you think we're at a top right now, then AAPL is a good one to short once again. If you think this rally has legs, then buy it. I have not yet quite made up my mind on that topic, and lately have been covering individual stocks on their own merit instead.


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First of all, Happy D-blog Day everyone! Ok, now here are the 6 things I want you to know about diabetes!!
It can be a private viewing. Diabetes can be a very private illness and just because you may seem fine on the outside doesn't mean that you are not hurting on the inside.
You can't be perfect. I have spent the last 10 years (well almost, my diaversary is on November 25) trying my hardest to have "perfect blood sugars." If you try to do this you will not be happy with the results. It can drive you crazy and spin you out of control. Trying to be perfect will only set you up for failure. Take one number at a time, as hard as that is for me to say it is true.
Get yourself a pyschologist ASAP. There are people out there that can help you find peace with yourself and a way to get you through living with a chronic illness. Having diabetes can be a mental mind game and without the right guidance and support you can feel very overwhelmed, especially at diagnosis. There is no harm in getting mentally healthy and once you learn that you will definitely be on the road to a better d-life! Wendy Satin Rapaport http://www.diabetespsyche-drwendy.com/ is a fantastic pyschologist who specializes in diabetes for the past 28 years. She has helped me on more than one occasion!
Highs Happen, I am not dying. If my blood sugar is high don't look at me funny, and act like I am going to die right then and there. Having a high blood sugar can be corrected. YES, if I take a shot of insulin in a couple of hours it will go down! Well sometimes. There can be underlying factors of a high blood sugar, sometimes you are high because of something you ate, or you could be getting sick or it can be stress related. It can even be because of a insulin pump failure. So before you judge make sure the look is valid, and not just because you think I was a bad diabetic.
Exercise. The more exercise you do, the better your blood sugars will be, and you will feel better too. You can end up being on less insulin shots if you have type 1 diabetes and if you have type 2 diabetes you can gett off pills in some cases. Exercise is important ! So get out there and take a walk, join a gym or clean your house haha! It can help you in more ways than you think!
Join a social network, and get involved with The Diabetes Online Community. The support that I have gotten over the years from the D-OC I can't even put into words. These people have become my extended family, and I would do anything for any of them in a heartbeat. The bond we all have is tremendous.
There are so many diabetes communities for everyone! If you are a rockstar, if you are spanish speaking, if you are a woman, or even a child, the list can go on and on… Check em' out at The Diabetes Resource
Also, don't forget to Be A Part of The Cure and Do the Big Blue Test, on November 14 World Diabetes Day!
Watch this video and a child will get life-saving insulin
8 Responses to "6 Diabetes things I want you to know"
Scott Strange Says:
November 10th, 2010 at 9:04 am
Amen, esp where you say none of are perfect. Sometimes we all just have those WTF-Days
Allison Blass Says:
November 10th, 2010 at 9:09 am
Yay for your list! I was wondering when you were going to post. #3 is really important. Not enough people do that.
Gina Says:
November 10th, 2010 at 9:12 am
Yea I didn't have time to post till like an hour ago
Twitter Trackbacks for Gina Capone - your diabetes bff! [diabetestalkfest.com] on Topsy.com Says:
November 10th, 2010 at 9:28 am
[...] Gina Capone – your diabetes bff! diabetestalkfest.com/blog/?p=301 – view page – cached First of all, Happy D-blog Day everyone! Ok, now here are the 6 things I want you to know about diabetes!! Tweets about this link [...]
Sandra Miller Says:
November 10th, 2010 at 10:06 am
Excellent list, Gina. "You can't be perfect" and "Highs happen"
especially resonated.
Happy D-Blog Day!
(And thanks for bringing me back to the blog today.
Reyna Maher Says:
November 11th, 2010 at 4:29 am
Love the psychologist comment listed…that and some psych meds STAT!!! LOL. Actually for me…the D-OC and blogging has served as therapy in a way. My only regret is not finding you all sooner.
Great event yesterday. Thank you for bringing us all together Gina.
Leighann of D-Mom Blog Says:
November 12th, 2010 at 3:01 am
Yes! And for parents of children with diabetes it's okay to see a marriage counselor. It's a hard road and bound to put stress on your relationship. Thank you for such a terrific topic this year. I am loving everyone's posts!
Ronnie the diabetic Says:
November 18th, 2010 at 11:11 pm
great list Gina, I was tempted to add the proverbial disclaimer
that lowering your insulin dose for type 1 or getting off pills for
type 2′s if you exercise was by no means an inference to a cure


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Cool Kids Don't Cry to get Norwegian remake
Norwegian production company Cinenord has bought the rights to the Dutch family film.
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Roasted Potatoes with Garlic, Lemon, and Oregano
- 3 pounds baking potatoes, peeled and cut into 1 1/2-inch cubes
- 1/2 cup olive oil
- 4 garlic cloves, minced
- 1 1/2 teaspoons dried oregano, crumbled
- 1 teaspoon salt
- Freshly ground black pepper
- 1/2 cup beef stock or chicken stock
- 1/3 cup freshly squeezed lemon juice
- 2-3 tablespoons chopped fresh oregano
Preheat oven to 400°F.
Place the potatoes in a single layer in a 13-x-9-inch baking dish and pour the oil over them. Add the garlic, dried oregano, salt and pepper to taste and toss well to coat with the oil.
Bake the potatoes for 15 minutes. Add the stock, toss and bake for 10 minutes more. Add the lemon juice, toss and bake for 10 to 15 minutes more, or until the potatoes are cooked through. If you like, preheat the broiler and broil the potatoes for 2 to 3 minutes, or until golden brown.
Sprinkle with the fresh oregano and serve at once.
Dissolve 1 tablespoon tomato paste in the stock, and reduce the amount of lemon juice to taste. Substitute Aleppo pepper or crushed red pepper flakes for the black pepper.
Source Information
Reprinted with permission from The Foods of the Greek Islands, © 2000, by Aglaia Kremezi, Houghton Mifflin
Epicurious.com © Condé Nast Digital, Inc. All rights reserved.


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Tuesday, July 19, 2011
© Copyright 2015 Gwinnett Daily Post
Extradition of Quaid fails
SANTA BARBARA, Calif. -- A California prosecutor said Tuesday U.S. officials rejected a request to seek the extradition of actor Randy Quaid and his wife from Canada to face felony vandalism charges.
Authorities in Santa Barbara have sought the couple's return for months. Senior Deputy District Attorney Lee Carter said the U.S. State Department notified him last week that it would not pursue extradition.
The Quaids were arrested in September in the coastal city and accused of causing more than $5,000 in damage to a home they once owned. They were no-shows at several court hearings and were arrested in Vancouver, where the actor sought asylum from a group he dubbed ''Hollywood star-whackers.''
Trail around Hetfield's land moves ahead
SAN RAFAEL, Calif. -- Work is under way on a Northern California hiking trail being built at a cost of more than $650,000 to bypass the home of Metallica front man James Hetfield.
The 3-mile trail connecting two open space preserves north of San Francisco is set to be finished as early as September.
The new path stems from a 2008 dispute in which Hetfield erected a metal fence blocking a portion of the old trail running through in Marin County land. He complained trail users were damaging his property.
Marin officials said the rocker has been accommodating to the new project.
Black debuts 2nd video
NEW YORK -- Unlikely viral video star Rebecca Black has released a follow-up to her first hit, ''Friday.''
Black's second music video, ''My Moment,'' debuted Monday. In less than 24 hours, it was watched more than 1.9 million times on YouTube. It's also streaming on her website and is available on iTunes.
The video is better produced than her ''Friday'' video, which amassed more than 160 million views before it was removed from YouTube last week. Black and her team have disputed the rights of the video with Ark Music Factory, the company paid to produce it.
More like this story
- People ( September 26, 2009 )
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- PEOPLE IN BRIEF: Quaids plead not guilty in fraud case ( December 22, 2009 )
- PEOPLE IN BRIEF: Bieber concert canceled after crowd crush ( April 26, 2010 )
- PEOPLE IN BRIEF: Rock Hall to induct ABBA, Genesis, Hollies ( December 15, 2009 )


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(1 hour or less)
Make a small wooden box with one open side as shown in the drawing. The height of the box should be slightly less than half the height of the mirror, and it should be wide enough and deep enough to hold the light bulb. Paint all surfaces of the box black.
Mount the socket that has no electrical cord or plug so that it is centered on top of the box. Mount the other socket (the one with the cord and plug) upside-down inside the box, directly beneath the empty socket, as shown in the drawing.
Build the mirror support as shown in the drawing, and place the mirror in it.
(30 minutes or more)
Plug in the lightbulb and place the box with its open side facing the mirror. To find the focal length of the mirror, place the mirror far from the lightbulb - at least 20 feet (6 m) - so that its concave (hollow) side is facing the lightbulb. The mirror will then make a real image of the lightbulb close to the focal point of the mirror. Find the distance from the center of the mirror to the image of the lightbulb, and you will find the focal length of the mirror.
To find the location of the image, take a 3 x 5 inch (8 x 13 cm) card and hold it near the center of - and touching - the surface of the mirror. Move the card slowly away from the mirror. When the image of the bulb is in sharp focus, the card is near the focal point.
Place the mirror two focal lengths from the lightbulb. The concave mirror will reflect an image of the glowing bulb. This image will appear in space in front of the mirror. By carefully adjusting the vertical and horizontal position of the box, you can position the image so that it appears to be in the empty socket on top of the box. (You may have to place magazines or books under the box to adjust its height.)
The illusion works best in a darkened room. Have people stand back about 15 feet (5 m) so that they see a bulb in the upper socket. Then have them move slowly toward the bulb. They may have to bend or straighten slightly or move right or left slightly to maintain an undistorted image. When they are about 6 feet (2 m) from the image of the bulb, pass your hand through it. The illusion of your hand passing right through a lightbulb is impressive, even when everything is out in the open.
In the Exploratorium exhibit, everything is inside a large cabinet. To touch the image, you must reach through a small opening. The cabinet hides all the clues and enhances the illusion, but is a more elaborate construction project with associated storage problems.
The image you see is formed by the concave spherical mirror. Light rays spreading out from one point on the lightbulb are reflected by the concave mirror so that they come back together at a point in space - creating a real image of that point.
The rays continue on through this convergence point and strike your eye. The lens of your eye brings the rays together once again to create an image on your retina. Your eye and brain can't tell the difference between a retinal image of the reflected bulb and a retinal image of the actual bulb.
In some respects, however, the reflected image of the lightbulb differs from the actual bulb. Placing an object behind the reflected image will obscure the lightbulb. Many people feel queasy when they see this seemingly unnatural occurrence.
Though we use a lightbulb here, you can also make a real image of a nonglowing object. A small plastic animal, like a toy cow or pig, can be fun to use. You can add an additional flourish by shining a flashlight onto the image of the toy animal. A spot of light will appear on the image! The mirror collects the light from the flashlight and then images it onto the real toy animal.
A closely related Exploratorium exhibit that you can create with the same concave mirror is called Shake Hands with Yourself. In this exhibit, your hand is placed two focal lengths from a concave mirror, resulting in a real, inverted image the same size as your hand. This image is also located two focal lengths from the mirror. Thus, your actual hand can touch the image of your hand, and you can "shake hands with yourself."
In 1990 Nakamura began selling a small plastic parabolic mirror with which to make miniature versions of the Touch the Spring exhibit. Related Snack: Parabolas.


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