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List all words ending with sidles
Only the word sidles was found, nothing longer.
Some random words: lorn jealous puisne iodate knickerbocker clabber jealous
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Syrians wary of U.S. influence; Obama administration wants leaders capable of working with West
Associated Press
BEIRUT — Members of Syria's opposition-in-exile bristled Thursday at the Obama administration's suggestion that Washington will handpick more representative leaders at a crucial conference in Qatar next week.
The new U.S. push appears aimed at creating a unified leadership that could work more closely with the West. But there are signs of resistance among deeply fractured opposition groups wary of attempts by foreign backers to dictate strategy in the civil war against President Bashar Assad.
"This direct tutelage and these dictates are not acceptable to the Syrian people anymore," said Zuhair Salem, the London-based spokesman for Syria's banned Muslim Brotherhood opposition group. The Brotherhood is part of the main political opposition group, the Syrian National Council, which is dominated by exiles.
Syrians and the U.S. administration have grown increasingly frustrated as the opposition proved unwilling or unable to coalesce. The U.S. and its allies have long bemoaned the lack of a cohesive leadership, and there is little doubt that this has held back more robust foreign aid and involvement to bolster the opposition in its fight.
With the battle for control of Syria almost certainly to be decided on the battlefield, the political opposition led by exiles is being further sidelined.
On Wednesday, the Obama administration said it would push for a major shakeup in the opposition leadership so that it better represents the fighters risking their lives on the frontlines. At least 36,000 people have been killed since the uprising began 19 months ago, according to anti-regime activists.
It was a signal that Syria's political opposition is increasingly irrelevant, as it's become clearer that the conflict will be decided by fighters.
U.S. Secretary of State Hillary Rodham Clinton said the administration was suggesting names and organizations that should feature prominently in any new rebel leadership that is to emerge from a four-day conference starting Sunday in Doha, the capital of Qatar.
The U.S. said a revamped leadership could rally wider international support and help buffer against attempts by extremists among the rebels to hijack the uprising.
Syrian opposition figures have called on the U.S. and other Western supporters to provide the rebels with strategic weapons, such as anti-aircraft missiles, to counter the Assad regime's military superiority and help the rebels break the battlefield stalemate. However, the U.S. has been cool to the idea. It fears that such weapons could fall into the hands of radical Islamists fighting on the rebel side who might one day use them against the U.S. and its allies.
The SNC is widely seen as ineffective and cut off from those fighting on the ground. It has been plagued by infighting and defections. Still Clinton's portrayal of the SNC leadership as out-of-touch exiles kicked up a storm of disapproval inside and outside Syria.
Salem said Clinton's remarks show the U.S. wishes to "tailor the Syrian opposition to specific demands."
The U.S is pushing for a greater role for the rebel Free Syrian Army, the main fighting force on the ground, among other groups. However, the FSA and the Syria-based National Coordination Body, made up of veteran opposition figures, appear skeptical that the disparate opposition groups can fit under one umbrella.
Faiz Amru, a Syrian army general who defected earlier this year, said any transitional government or body created abroad cannot possibly represent those dying in Syria.
"Everyone is trying to push their own agendas," he said dejectedly by phone from the Turkish Syrian border. "The big powers have hijacked the Syrian revolution."
Amru said he does not support any opposition group, saying that none of them care about fighters on the ground.
The U.S. administration responded to the criticism by saying it was not issuing dictates.
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Request your copy of the 2016 Training Brochure or download a pdf
ALPSP training is devised and delivered by publishers for publishers with direction from our industry Training Committee. We help organizations develop skilled, informed and motivated staff who are better able to deal with the rapidly changing landscape of scholarly and professional publishing. Delegates numbers are limited to ensure a hands-on experience and courses are updated in line with feedback. We use pre-course questionnaires and industry tutors so content is relevant, up-to-date and can be immediately applied back in the office. Our training is supported with comprehensive materials and further reading. Courses are suitable across different organization sizes and disciplines.
Level 1 CoursesAimed at people who are new to their jobs or who have been in them for a short period of time. They are also excellent refreshers for people returning to publishing or changing disciplines.Level 2 CoursesSuitable for delegates with some experience in publishing who are now looking to expand their skills.Level 3 Courses Aimed at delegates with several years' experience in publishing in more specialist, senior or strategic roles.
Contact Melissa Marshall if you have any questions about selecting or booking a course.
If you are an ALPSP member, we can also run an in-company version of a course for delegates who cannot make the training date or location. Contact Amanda Whiting to discuss your requirements.
Technology is changing, new business models are developing and new markets emerging – the journal publishing landscape is shifting. These new developments offer challenges for journals marketing. This course provides a strategic overview of this dynamic environment and how best to apply marketing techniques to achieve your journal's objectives. The workshop will be highly interactive. more >
The first step in people management is often reported as the most challenging. This course aims to give newly appointed managers and those in their first year of managing one or two staff the core knowledge and basic tools to make it a truly rewarding experience. The course will be highly interactive and give participants the opportunity to share experience with peers. Case studies, based on real publishing situations, will be used to develop understanding and skills in applying the tools that are introduced. Participants will also gain an insight into their own personal development priorities and how to achieve them. more >
This course provides an essential introduction to copyright law and how it is used in practice. Delegates will gain an understanding of the legal publishing landscape, and be able to make sense of their own organization's contracts and licences. more >
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Licensing content has rapidly become a key component of the academic publishing environment, but why is this needed and what are the practicalities? What are the key issues to be aware of and consider when negotiating a licence? This course will outline the development of licensing on various platforms including print and online (to include all mobile devices). It will cover current issues around open access and the use of Creative Commons licences, and demonstrate how it relates in reality to the growing range of licence arrangements that are now available for all content more >
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tengo duda no tengo ovario,matriz desde 14 oct.2010 me recetaron premarin 0.625 mg,soy paciente de salud mental,tiroides,asma/eficema pulmonar,ycomo quiera el DR.me receto el medicamento sabiendo de mis emfermedades ,es saludable que tome premarin 0.625 mg,es el mg.correcto o debo suspender el medicamento o hay otro medicamento que pueda usar por mis condiciones de salud. que puedo hacer.escribir necesito ayuda gracias
Medicamento premarin 0.25 mg?
- Posted:
- 18 Dec 2010 by rockera40
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- premarin, postmenopausal symptoms, soy
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text: Environment Honey From The Lion By Anita Rao & Frank Stasio • Sep 17, 2015 Matthew Neill Null Writer Matthew Neill Null calls West Virginia a museum of failed enterprise. He argues that industries like logging, coal mining, oil extraction, and now hydraulic fracturing, have irreversibly marked the state's history and landscape. Null has a long personal history with the area—his family has lived there since before it became a state, and his writing aims to explore the lesser-known stories of the land and the people who lived on it. Study Suggests Fewer Hurricanes In NC Future By Phoebe Judge & Andrew Tie • Sep 9, 2015 NASA Goddard Space Flight Center / Flickr Creative Commons North Carolina could experience fewer hurricanes in the coming decades, according to a new study from Colorado State University. The Atlantic Ocean has been in an active era of hurricane activity since 1995, but cooler water temperatures and lower salinity rates in the North Atlantic could signal a beginning of the inactive period. Environmental Provisions Still On The Table In Budget Negotiations By Will Michaels & Phoebe Judge • Sep 8, 2015 Dave DeWitt State lawmakers have 10 days before the latest temporary budget expires. The House and Senate are trying to reconcile their $21 billion spending plans, and among the sticking points are environmental issues, including the state's solar energy tax credit, renewable energy standards, and water quality requirements for Jordan Lake. NC Officials Respond To New EPA Clean Power Plan By Anita Rao & Frank Stasio • Aug 6, 2015 Greg Goebel / Flickr Creative Commons Earlier this week the Obama Administration announced its EPA Clean Power Plan that directs states to lower greenhouse gas emissions from coal-burning power plants by around 32 percent by 2030. The State Of Bees By Anita Rao & Frank Stasio • Jul 1, 2015 Barbara Driscoll Bees are vital to the American food system. Honey bees alone contribute more than $15 billion to the American economy through pollination of plants that produce fruits, nuts and vegetables. From Hurricane Katrina To Food Scarcity: Meet Nature Reporter Joel Bourne By Frank Stasio & Will Michaels • Jun 22, 2015 Andrew Tie / WUNC Eastern North Carolina native Joel Bourne was living down the road from his family farm at the end of the Green Revolution in the mid-20th century. At that time, newly modified wheat seeds produced an agricultural boom that allowed farmers across the world to grow more crops than ever before. It was the answer to a growing crisis of food scarcity. The Bills That Passed Or Missed NC's Crossover Deadline By Will Michaels & Frank Stasio • May 1, 2015 NC General Assembly State lawmakers passed nearly 100 bills in two days to meet this session's crossover deadline, the time when non-budgetary measures have to pass at least one chamber of the General Assembly to stay alive. Bills about the death penalty, education policy and environmental regulations are among those that still have legs. Host Frank Stasio talks with WUNC capitol reporter Jorge Valencia and WUNC education policy reporter Reema Khrais about the measures that survived or failed to meet the crossover deadline. The Genesis Of Earth Day By Hady Mawajdeh & Frank Stasio • Apr 17, 2015 http://commons.wikimedia.org/wiki/User:Peter54321 Earth Day is now a prominent national event. But the roots of the first gathering in 1970 was just one politician's push to improve the rivers and hunting grounds in Wisconsin. The idea sparked other events that year across the nation and now April 22nd marks an annual recognition and celebration of environmental issues. Duke Energy Faces $171 Million In Penalties This Week By Will Michaels & Phoebe Judge • Mar 12, 2015 Waterkeeper Alliance This week, Duke Energy has paid $171 million to shareholders and the state of North Carolina. The first bill was for $146 million to settle a lawsuit that claimed the company misled shareholders when it agreed to a merger with Progress Energy in 2012. The other $25 million was a fine from the state for spilling coal ash at a power plant in Wilmington. Meanwhile, the conversation continues about how to dispose of the coal ash sitting at 14 sites across the state. Guest host Phoebe Judge gets an update from WUNC environment reporter Dave DeWitt. A New Take On Nature Versus Nurture By Anita Rao & Frank Stasio • Mar 4, 2015 Ken Dodge There is a common metaphor in the scientific community that uses flowers to describe children's sensitivity to their environments. A child like a dandelion will turn out fine despite the circumstances she is raised in, while a child like an orchid will flounder without a nourishing environment, but blossom with care and support. Pages« first ‹ previous 1 2 3 4 5 6 next › last »


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By Catholic Online (NEWS CONSORTIUM)
5/15/2013 (3 years ago)
Catholic Online (www.catholic.org)
The IRS had many questions for tea party applicants seeking nonprofit status from the agency. As the story breaks across the nation, tea party groups and others are sharing some of the most outrageous questions the IRS asked. Here is a list of our favorites.
Many of the IRS questions would be laughable, if they weren't serious.
By Catholic Online (NEWS CONSORTIUM)
Catholic Online (www.catholic.org)
5/15/2013 (3 years ago)
Published in Politics & Policy
Keywords: IRS, questions, corruption, tea party, conservitive, non-profit, Obama
LOS ANGELES, CA (Catholic Online) - The letters start off quite cordially, "Dear Sir or Madam:" they begin. After that, they launch into a litany of dozens of questions, often with questions buried beneath the original questions.
The aim of the questions appears clear, to inundate applicants with so many vague and impossible questions that they cannot comply with the extraordinarily unreasonable and illegal request for information.
These letters had a rather chilling effect with at least 25 tea party and conservative organizations saying they withdrew their requests after being presented with these ridiculous challenges from the IRS.
How ridiculous were they? See for yourself.
-- Please identify your volunteers.
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-- Other groups were asked to provide reading lists, the synopsis of books, and even contact information for members so the IRS could personally interview those individuals for their thoughts even though they were not officers within the organization.
Groups were also asked to predict their future activities including income and expenditures, and were then sternly warned that they could face penalties for perjury.
This means that an organization would have to commit in writing to the IRS what activities it would engage in over the course of the "near-term" and any deviation from those plans, for whatever reason, could be construed as perjury.
Naturally, this had an incredibly chilling effect on free speech and the First Amendment rights of the organizations and their memberships. Some groups gave up altogether rather than fight the administration.
This is as thuggish and criminal as it gets. This is a textbook case of government officials abusing their power to stifle one political agenda in favor of another. This is something that is commonly seen in repressive states with governments that only wish to allow opposition in name only. It is a form of government tyranny against the people.
Fortunately, the media and the people are outraged over these events and Congress has begun hearings into the matter.
Hopefully the individuals responsible will be brought to justice. However, it's unlikely that the highest individuals who are ultimately responsible for this blatant violation of individual First Amendment rights, will ever face justice. After all, it's pretty hard to impeach and imprison a sitting president.
By Kenya Sinclair (CALIFORNIA NETWORK)
The Alabama Supreme Court has made a decision many same-sex couples have been hoping for: The state of Alabama now recognizes same-sex adoptions. LOS ANGELES, CA (Catholic Online) - It all began when a lesbian woman demanded visitation rights for the three children she ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Hillary Clinton continues to dodge questions concerning the family's relationship with Goldman Sachs. LOS ANGELES, CA (Catholic Online) - According to <a ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Personal privacy is one of the greatest rights any citizen of the free world enjoys but soon the Federal Bureau of Investigation may have legal access to everything from passwords and personal emails to banking information and search history - all without your ... continue reading
By David Drudge (CALIFORNIA NETWORK)
Eleven states are challenging the Obama edict that schools should allow kids to use whatever bathroom they choose, regardless of their gender. Obama issued the edict last week as a means of joining the "transgender" bandwagon that is sweeping the nation. Unfortunately, ... continue reading
By David Drudge (CALIFORNIA NETWORK)
Hillary Clinton's former chief of staff from the State Department, Cheryl Mills, has asked a court to shield her from conservatives who are seeking the transcripts and recordings of her deposition scheduled for Friday. Mills is worried she will be taken out of context ... continue reading
By Marshall Connolly (CALIFORNIA NETWORK)
The next time you encounter an internet troll, be warned, he could be getting paid to fan the flames, or to douse your conversation. A new study our of Harvard reveals that China is using an army of 448 million fake troll accounts to influence public opinion. And China ... continue reading
By David Drudge (CALIFORNIA NETWORK)
The State Department Inspector General has ruled that Hillary Clinton broke department rules for using a private email server and for deleting emails she sent and received during her tenure. The report was released on Capitol Hill today. LOS ANGELES, CA (California ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
The United States provides 33 percent of the world's arms such as fighter jet aircraft, tanks and more - so which countries are buying? LOS ANGELES, CA (Catholic Online) - According to the Defense Security Cooperation Agency, the number one country purchasing ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
With many Senate Democrats calling for a faster processing, the Obama Administration and U.S. Citizenship and Immigration Services (CIS) have drastically increased the number of Syrian refugees admitted into the United States. LOS ANGELES, CA (Catholic Online) - ... continue reading
By David Drudge (CALIFORNIA NETWORK)
The FBI is investigating Virginia Gov. Terry McAuliffe on the grounds that he accepted illegal campaign contributions. There is overlap between his donors and donors to the Clinton campaign. Investigators have discovered that a Chinese politician made a particularly ... continue reading


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Charinde Perera
Director CRM
A Burbank, CA-based organization, Warner Bros. Entertainment is just one of the many Lead411 profiles that you can find contact information, like phone numbers and emails. Their profile includes @warnerbros.com email addresses, as well as details on Charinde Perera's email, the organization's Director CRM. Their profile can be found in Entertainment/media category. If you also need twitter, facebook, linkedin, wiki, and biography details for Charinde Perera, you can also find them in Lead411. Some possible email formats for Charinde Perera are email@example.com, firstname.lastname@example.com, firstname.lastname@example.com, and firstname.lastname@example.com. If you sign up for our free trial you will see our firstname.lastname@example.com addresses.
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Richard Fox - Operations
Their EVP International is Richard Fox. Their Lead411 profile is categorized under the Entertainment/media industry. If you're checking for Warner Bros. Entertainment email addresses, these are also available on Lead411 with the @warnerbros.com email addresses and possibly Richard Fox's email. Warner Bros. Entertainment is based in Burbank, CA. You can also get Richard Fox's linkedin info, twitter data, phone numbers, wiki and biography on their Lead411 profile. Their contact information is filed under the Entertainment/media category. Some possible email formats for Richard Fox are email@example.com, firstname.lastname@example.com, email@example.com, and email@example.com. If you sign up for our free trial you will see our email@example.com addresses.
John Rogovin - Executive
Located in Burbank, CA Warner Bros. Entertainment has John Rogovin serving as the organization's EVP and General Counsel. Need John Rogovin's email, linkedin, phone numbers, facebook, wiki and biography? You can find essential contact information in Warner Bros. Entertainment Lead411 profile, along with their Warner Bros. Entertainment email addresses using the domain. Search for Warner Bros. Entertainment on Lead411 under the Entertainment/media industry. Some possible email formats for John Rogovin are firstname.lastname@example.com, email@example.com, email@example.com, and firstname.lastname@example.com. If you sign up for our free trial you will see our email@example.com addresses.
Edward Romano - Finance
Edward Romano is the current CFO/EVP. You can find Edward Romano's linkedin profile, phone numbers, wiki, twitter, and biography on Warner Bros. Entertainment's Lead411 profile, as well as Warner Bros. Entertainment email addresses with the @warnerbros.com domain format. Edward Romano's email may or may not be inside the profile. Warner Bros. Entertainment is situated in Burbank, CA. You can find their contact information on Lead411 categorized under Entertainment/media. Some possible email formats for Edward Romano are firstname.lastname@example.com, firstname.lastname@example.com, firstname.lastname@example.com, and email@example.com. If you sign up for our free trial you will see our email@example.com addresses.
People Directory > Charinde Perera


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How long can sour cream sit out before it goes bad
kgb answers » Food & Drink » How long can sour cream sit out before it goes bad
Tag: sour cream
Monday, February 06 2012
Source: http://en.allexperts.com/q/Food-Safety-Issues-767/unrefrigerated-sour-cream.htm
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By Catholic Online (NEWS CONSORTIUM)
12/5/2012 (3 years ago)
Catholic Online (www.catholic.org)
Protests in Egypt continue to rage as crowds march on the presidential palace. Supporters of President Morsi clashed with adversaries, throwing rocks and hitting one another with sticks in the melee. On Tuesday night, a mob of some 100,000 people forced the president to flee the palace.
Egyptian protesters gather outside of the presidential palace to protest Mohammed Morsi's new powers.
By Catholic Online (NEWS CONSORTIUM)
Catholic Online (www.catholic.org)
12/5/2012 (3 years ago)
Published in Africa
Keywords: Minorities, Egypt, civil war, Mohammed Morsi, power, struggle, constitution
CAIRO, EGYPT (Catholic Online) - Egypt appears poised to slip into a state of civil unrest if the current crisis cannot be averted. Morsi stirred controversy last week by granting himself executive powers that effectively give him dictatorial power. Morsi promises that the powers are temporary. Those powers place his orders above judicial review, allowing him to do essentially as he pleases.
So far, there is no evidence he has abused those powers, yet.
However, a draft constitution, which will be placed for referendum on Dec. 15, was drafted by hard-line conservative Muslims who systematically ignored, then cut Christians, and liberals out of the drafting process. It is these two groups that are forming the backbone of the opposition to President Mohammed Morsi.
Mosri is supported by the dominant, semi-conservative Muslim Brotherhood.
Amid the clashes leaders on both sides and around the globe have appealed for calm.
Those appeals have not been heard. Echoing chants and protests that toppled Hosni Mubarak in 2011, protesters have stormed police barricades, and threatened to overrun the presidential palace.
In other cities, such as Alexandria, protesters gathered in smaller numbers, but were still able to make their presence felt. About 10,000 protestors managed to crowd Alexandria's central square and shout warnings to Morsi.
With the population splitting rather sharply on these issues, it is difficult to foresee a pacific outcome to the current crisis. Neither the Muslim brotherhood and its hard-line Islamic allies appear ready to budge, nor do the minorities and liberals in the country appear willing to accept their rule. If this remains the case, a second civil war could soon erupt, embroiling Egypt in a new wave of violence that threatens to be bloodier than the first.
By (CNA/EWTN News)
A Slovak nun and medical doctor died Friday from gunshot wounds she suffered in an attack in Yei, South Sudan last week. Juba, South Sudan (CNA/EWTN News) - Sister Veronika Terézia Racková was shot and wounded by three soldiers on May 16, and died from her injuries ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Conflicting stories have emerged concerning recently downed EgyptAir Flight 804. While Greek officials claim the plane swerved before falling off radar, one Egyptian official claims human remains indicate an explosion, while yet another claim by Egyptian officials ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Sixty-six people remain missing after EgyptAir flight 804 disappeared from radar above the Mediterranean Sea Wednesday night. LOS ANGELES, CA (Catholic Online) - The airline reported the flight was on its way from Paris to Cairo when ground control lost contact with ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Over 200 Chibok schoolgirls were kidnapped by Nigeria's terrorist organization Boko Haram over two years ago. At least 57 have escaped Boko Haram and one of those brave, victimized girls was recently rescued by the Nigerian army. LOS ANGELES, CA (Catholic Online) - At ... continue reading
By Loredana Vuoto (CNA/EWTN News)
Two years ago, radical Islamists with the militant group Boko Haram stormed a school in Chibok, Nigeria, kidnapping 276 teen girls. The event initially sparked global outrage, with high-profile personalities taking pictures on Facebook and Twitter with the hashtag, ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Boko Haram has reportedly initiated a child training camp to prepare kids as young as eight-years-old to kill as many innocents as possible - including themselves. LOS ANGELES, CA (Catholic Online) - Humanitarian group UNICEF recently reported an increase in children ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
When Boko Haram abducted over 200 school girls at gunpoint from a government school in Chibok, Nigeria, they made headlines across the globe. Since their abduction, there has been next to no word of their fate - until now. LOS ANGELES, CA (Catholic Online) - Boko Haram ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Women and girls are kidnapped by Boko Haram militants every day - then are forced to marry the terrorists. They are then raped by numerous men each day. After a time of slowly dying from starvation, the weary girls plead to be suicide bombers to escape the agonizingly ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
Two women, 15-year-old Halima and 25-year-old Hamsatu, speak of their captivity and forced marriages to Boko Haram men. LOS ANGELES, CA (Catholic Online) - The women and girls used as sex slaves were as young as only 8-years-old and were forced to live in small ... continue reading
By Kenya Sinclair (CALIFORNIA NETWORK)
A new image from European Space Agency's (ESA) Sentinel-3A satellite reveals a blood-red River Nile, reminiscent of the Biblical plague of Moses' time. LOS ANGELES, CA (Catholic Online) - According to Exodus 7:20, "Moses and Aaron did as the Lord ordered. He raised his ... continue reading


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Admin Support (EST time)
Please start your application with the words: "Available on EST time"
Your tasks include:
- Finding a freelancer to do a certain task (posting on oDesk, pre-filtering)
- Assigning tasks to other people
- Provide progress/status updates on tasks
- Taking detailed notes
Your attitude:
- I will get it done
- Can-do attitude
- Positive
Availability: I need a person available on EST time. There's a chance that the timezone might change due to my travels, but we can discuss when the time comes.
Looking to make some money?
- Set your budget and the time frame
- Outline your proposal
- Get paid for your work
Bids on this Project
sud9ipKolkata, India
An entrepreneur, consultant and mentor, is involved in overall business model, business strategy, people strategy, sales and marketing strategy. I am MBA (HRD) having Mechanical background. As a Career, I have Started as Aircraft Technician, then shifted to HR Administration and having sound knowledge on HRM. By profession, I am having 22 years experience. Till yet, I have done many small project planning of Government Sector and Private Sector in India. I am very much passionate about setting goals, action-oriented and has a strong work ethic. Also, enjoys reading, writing, socializing, meeting people, and traveling. KEY AREAS:- o Project Management o Vendor Management o Contract Management o Key Account Management o Planning & Monitoring o Customer Management o Project Set Up & Roll out EXECUTIVE SUMMARY:- 1) Responsible for planning and executing deployment projects ensuring adherence to timelines and budget. 2) Actively pursues issue resolution, and communicates project status/issues to Business Heads (Corporate Office) and Operational Management. 3) Key contributor in terms of tracking project plans of Service Delivery, objectives, reporting and analysis across the key process areas. 4) Act as the key liaison across all functional areas, including business units, customer and internal teams for project deliveries and vendors. 5) Carrying out projects progress reviews with customer and sharing project status updates with relevant team and continually monitors individual progress to insure meeting of specific deadlines. 6) Identifying Issues/Risks in the project and ensuring their resolution/mitigation. 7) Preparing responsibility matrix, evolving scope of work, coordination and execution of the Project. 8) Assist Project Leader through the project design and build process reviews and documentation build by gathering and completing various review stages documentation from work stream owners. 9) Assist the project leader in coordinating various internal progress meetings. 10) Creating project related documents and Prepare closure report.
paulavlobatoBELO HORIZONTE, Brazil
Especialista em tradução e interprete português/inglês e inglês/potuguês. Redação de trabalhos acadêmicos. Headhunter.
Translation, Research, Proofreading, and Sales
penamediaSurabaya, Indonesia
Animini is an Indonesia-based Company specializing in animation and motion graphics for corporate. We'd like to help you to build and growing your beloved company to the whole new level. We are a group of skilled motion graphic artist and graphic designer, so fear not, we know the best for you. We bring your unique characters, experience and ideas into design and motion graphics that explains your value to your prospect customer or perhaps, investor. With fresh and impactful marketing material and combined with our experience serving several local company, we help you to reach your targeted market. More than just a plain video, graphic design projects, or other things we do, we'd to offer you a mutual partnership, a chance to collaborate that will give a better prospect in future. As a company that relies heavily on creativity, original ideas and some explosions, we understand perfectly the importance of delivering our values and well crazy ideas to our beloved clients. We also know how the trends will change in the market and surely we understand how to work with them. With practiced skills and experience, we can help you grab the attention of your customers at their first sight. Take the lead with us. Animini, Motion Graphics and Graphic Design company for your trusted branding and marketing partner.
Graphic Design, Telemarketing, Illustrator, and Facebook Marketing
SivaJeyarajanColombo, Sri Lanka
I am ready to work as Java Expert and I will feel proud to be a part of your team. I have been working for about 11 years with Java and C++ Programming and consider myself an expert. I have spent a significant part of my career also working as a VB Programming Programmer and a C++ Programming Developer. I also have considerable experience in the areas of Web development using JSP and mySQL and CSS. If hired by you I will deliver my work to the highest quality. I am ready to be hired by you.
PHP, Perl, C Programming, and Java
AnnaKedzierskaGdańsk, Poland
Experienced data analyst is looking to be hired. If you need a person that you can relly on I am the best choice.
champsupriya1Hyderabad, India
** Talented, Data Mining/Research/Data Processing Expert. I know the value of time. I am a very hard working person and always deliver work on time. My Motive is to make my employer Happy without adding additional charges. If you are looking for data research work. I am the Right person for you. available 24x7x365. a trusted Freelancer
veriwebAhmedabad, India
We are in a field of web solutions since last 8+ years. We want expansion of company so now we are entering into a international market of freelancing work. We mostly handled the long term projects. We are always to the giving services. Our services are at low-cost but we always think for long term relationships.
PHP, ASP, .NET, and Website Design
sajjadzzLahore, Pakistan
Looking forward to some challenging tasks.
Java, Translation, Data Processing, and Data Entry
medixRawalpindi, Pakistan
Performance driven IT Professional with 10 years of experience and a proven record of accomplishment in Software Testing / QA, Project management, planning and leading of strategic accounts. In depth Healthcare industry (Payorll & Provider) expertise backed, Business Analyst and Post Graduate degree in Computer Science and Management Information System. Core areas of expertise include Software Testing, of Software Implementation, Business Analysis, Project Planning and Management, Change Management and Business Process Optimization. Specialist in Customer facing roles ranging from engagement initiation to creating sustainable long term relationships. Having worked within organizations that are leaders in their exposure of Extensive ERP Health care systems, SAAS Applications, E-Commerce Web Applications, Point of Sales (POS), Accounting Applications,Mobile Applications,Travel Industry Applications and proven ability to lead their implementation,
Sumeet2011Hazaribagh, India
Hi, We at "Sai IT Solution Providers" believe to deliver truly "Professional Service at Affordable Price". Your reliable source for complete Data Entry solution.We build a relationship with our employer/client by doing the given JOB sincerely and hope for a fruitful venture in the future also..
Graphic Design, Translation, Data Processing, and Data Entry


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The new home of
16 reviews
Just on the edge of Dartmoor, this terraced holiday cottage is in the heart of Buckfastleigh. Decorated and furnished to a very good standard, it benefits from having a games room with table football and darts. Exeter is 30 minutes and Plymouth is only 20 minutes. Take a trip across Dartmoor to see the ponies, heather-clad tors, or visit the small villages and stop for a Devon cream tea. Take a trip on the steam train or visit the otter sanctuary. The abbey is well worth a visit. Shop 200 yards, pub and restaurant 500 yards.
Lower ground floor: Games room. Shower room. Separate toilet. Ground floor: Living room. Dining room/kitchen. Utility room. First floor: 2 bedrooms: 1 double, 1 twin. Bathroom with toilet.
Woodburner in living room (no fuel provided). Gas central heating, gas, electricity, bed linen and towels included. Travel cot. High chair. Freeview TV. DVD. CD. iPod dock. Gas cooker. Microwave. Washing machine. Tumble dryer. Dishwasher. Freezer (in utility room). Wi-fi. Enclosed courtyard with sitting-out area and furniture. Barbecue. Car park 200 yards (permit provided). Games room with table football and darts. No smoking.
23 reviews
Gateway to Dartmoor
Ted 'n' Betty's is a charming terraced holiday cottage arranged around a cobbled courtyard in a quiet backwater on the edge of the River Dean Burn. It has convenient pedestrian access to the town of Buckfastleigh which is described as the gateway to the Dartmoor Moors. Totnes lies 5 miles to the east, while Exeter and Plymouth are approximately 20 miles. Buckfastleigh butterfly house, otter sanctuary and Devon Valley Steam Railway are within walking distance. The River Dart Country Park which includes entertainment for children is within 5 minutes' drive and the property has a games chest and small library for rainy days. Shop, pub and restaurant 55 yards.
Ground floor: Living/dining room with patio doors. Kitchen. First floor: 2 bedrooms: 1 double, 1 bunk. Bathroom with shower over bath and toilet.
Electric central heating and electricity included (£15per week, £10 per short break October-March). Bed linen and towels included. Cot. High chair. Freeview TV. DVD and small library. CD. Electric cooker. Microwave. Washing machine. Freezer. Small enclosed lawned garden and furniture. Portable barbecue. Parking (1 car).
10 reviews
In an idyllic setting on the edge of Dartmoor National Park in an Area of Outstanding Natural Beauty, this single-storey cottage has its own, south-facing garden and is surrounded by 20 acres of meadowland and oak woods, unchanged for 300 years. Attached to the owners' home, it is very comfortably furnished and boasts stunning countryside views. Just 200 yards away is the River Yealm where fishing is available by arrangement with the owner. Sparkwell Wildlife Park 2 miles. Historic Plymouth with water sports and aquarium 7 miles. Coast 15 miles. Shop and pub 3 miles.
All on ground floor: Living room. Kitchen with dining area and French doors. 2 bedrooms: 1 double (canopy bed), 1 twin. Bathroom with shower over bath and toilet.
Gas living flame fire in living room. Oil fired central heating, electricity and bed linen included. TV. DVD. Microwave. Washing machine. Freezer. Payphone. Lawned garden with patio and furniture. Barbecue. Parking. Welcome pack. River fishing by arrangement at cost. No smoking. NB: 200 yards from river.
10 reviews
Garden Barn is a delightful stone barn conversion, which makes for an ideal cosy holiday, with a romantic feel and a Mediterranean sunken patio garden. This pretty barn is truly a little piece of heaven in Devon. The Garden Barn has been lovingly restored to a very good standard boasting some unique features built from beautiful, local, natural stone, with cosy and contemporary interiors and a mix of granite lintels, original beams, interesting features , perfectly set in a quiet and rural location. Set in the grounds of the owner's home and within walking distance of Dartmoor National Park on the edge of Ivybridge, ideally located in the countryside yet within easy access of all main routes. The city of Plymouth with its vibrant shopping centre, aquarium, historic, Barbican area and Plymouth Hoe is just a short drive away. Totnes, a handsome market town in the South Hams is easily reached and river cruises can be taken from here down to Dartmouth during the summer months. Bird watching, horse riding, golf and fishing can all be found locally. Visit Mothecombe just 6 miles away. Shop 1 mile, pub 1¼ miles.
Double bedroom with wooden floor. Twin bedroom with wooden floor. Shower room with double size shower cubicle, toilet and tiled floor. First floor: Open-plan living/dining room with wood burner, vaulted ceiling, oak table, leather dining chairs, kitchen area and wooden floor. Beamed throughout.
Wood burner - fuel included. Electricity, full oil central heating, bed linen and towels included. Travel cot. High chair. Sky TV. DVD. Stereo/CD. Microwave. Washing machine. Tumble dryer. Dishwasher. Fridge/freezer. Wi-fi. Garden with patio and furniture. Barbecue. Parking. No smoking.
1 reviews
Lillian's Cottage is a comfortable semi-detached cottage, suitable for two couples or a family. The cottage is in the heart of the beautiful Dartmoor village of Dunsford, and is ideal for year round holidays. A gate from the pavement leads into the walled, paved courtyard garden, ideal for outdoor dining. The living room has exposed beams and an inglenook fireplace, which still has the original bread-oven. Dunsford lies inside the Dartmoor National Park and many of its houses are of traditional cob and thatch. Here the River Teign emerges from its moorland course at Steps Bridge, ½ mile from the village, and flows from the thickly wooded Teign Valley. Upstream from Steps Bridge, the scenery is spectacular with Castle Drogo (National Trust) crowning the gorge above the renowned beauty spot of Fingle Bridge. To the west of Dunsford the road climbs up through woods to Moretonhampstead, 15 minutes, a small Dartmoor town and the open moor. Here there are several restaurants, shops and a small supermarket. Needless to say, the whole area is a walker's and rider's paradise. The village itself clusters around the ancient church of St. Mary, and in 2010 won the award for 'Best Kept Village' in Devon. Dunsford has kept its village shop and Post Office and has a pub and a beautiful walled garden restaurant, where diners can sample tasty day-time meals and pre-book for an evening meal when customers may bring their own wine. The village garage still sells petrol! Lying off the Exeter to Moretonhampstead road, there is little through traffic allowing walkers and horse riders to enjoy the calm of high hedged Devon lanes. Guests will usually be able to park directly outside Lillian's Cottage, but occasionally a few yards either up or down the road. Dunsford is a quiet village whose cottages were built in an era when transport was either horse drawn or on foot rather than wheels! Beach 15 miles. Shop and restaurant 50 yards, pub 40 yards.
Ground floor: Living room with beams/dining room. Kitchen. Utility room. Separate toilet. First floor: 2 bedrooms: 1 double (6ft), 1 twin. Bathroom with toilet. Shower room (no toilet).
Open fire in living room (initial fuel included). Oil central heating, electricity, bed linen and towels included. Cot. High chair. Freeview TV. Electric cooker. Microwave. Washer/dryer. Freezer. Enclosed courtyard with sitting-out area and furniture. On road parking. Welcome pack. No smoking.
7 reviews
Excellent touring base
This holiday property is set in a very quiet courtyard, loacted behind the main street of the little town of Buckfastleigh and provides an excellent base for touring Dartmoor and the South Devon coast. Cosy and comfortable, it has been well furnished and decorated. The abbey is a well renowned medieval monastery with its various craft shops, and is open to the public. Enjoy wonderful walks across Dartmoor from the town. Plymouth and Exeter are easily accessible. Butterfly Farm, Otter Sanctuary and Steam Railway to Totnes all a short walk away. Shop 30 yards, pub 300 yards.
Ground floor: Living room. Dining room/kitchen. First floor: 2 bedrooms: 1 double, 1 single with additional pull-out single (for child). Bathroom with shower over bath and toilet.
Gas central heating, gas, electricity, bed linen and towels included. Travel cot. High chair. DVD. Gas hob. Electric oven. Microwave. Washing machine. Wi-fi. Enclosed courtyard with furniture. Parking (1 car). NB: Fenced river/stream close to the property.
2 reviews
Shared, outdoor, heated swimming pool
Didworthy Country House is a most elegant Victorian country house nestling within the Dartmoor National Park in the hamlet of Didworthy, close to the village of South Brent. These three holiday properties (ref's: 27597, 27598 and 27599) form part of the main house and are positioned around an inner courtyard planted with clematis and pretty colourful plants. All guests have shared use of the owners' fabulous outdoor heated swimming pool (available July/Aug, 10am to 6pm) and access to the lovely garden complete with patio areas and summerhouse with barbecue. From the pool patio the views are quite lovely and the moors are just a short walk. Many outdoor activities can be organised whilst you holiday here, including horse riding, shooting and fishing. These properties are perfect for those couples and families who are looking for a completely tranquil location in the countryside, and those who love the outdoors will thoroughly enjoy holidaying here. Following the River Avon upstream will take you over Shipley Bridge and up on the moors to the Avon Dam which is a wonderful scenic walk or you could take your bikes and cycle the route. The owners live on site in the main house and are most friendly and accommodating and are happy to share their swimming pool and garden with you. Shop, pub and restaurant 1½ miles.
Ground floor: Living/dining area. Kitchen. First floor: 2 bedrooms: 1 double with access to 1 twin. Bathroom with shower attachment and toilet.
Woodburner in living room included.
All properties: Oil central heating, electricity, bed linen and towels included. Travel cot and high chair on request. Freeview TV. DVD. Electric cooker. Shared laundry room with washing machine, tumble dryer and fridge/freezer. Wi-fi. Shared payphone. Wi-fi. Large shared garden with patio and furniture. Shared grounds. Parking (1 car). Shared outdoor swimming pool (depth 1.4m, available July/August, 10am to 6pm). No smoking. NB: Stream in grounds.
3 reviews
This delightful stone barn conversion, attached to the owners' home, is a little piece of heaven in Devon. Situated within walking distance of Dartmoor National Park on the edge of Ivybridge, it is ideally located in the countryside, yet within easy access of all main routes. Higher Broadaford Barn boasts beautiful rural views and has been tastefully and lovingly restored with unique features. It has been built from local natural stone, with cosy and contemporary interiors with a mix of granite lintels, original beams, interesting features and a modern kitchen. Mothecombe Beach, 6 miles, has a superb sandy beach and the city of Plymouth, with its vibrant shopping centre, aquarium, historic Barbican area and Plymouth Hoe, is just a short drive away. Totnes, a handsome market town in the South Hams District, is easily reached and river cruises can be taken from here down to Dartmouth during the summer months. Bird-watching, horse riding, golf and fishing are available locally. Beach 6 miles. Shop, pub and restaurant 1 mile.
Ground floor: 2 bedrooms: 1 double, 1 twin. Bathroom with shower over bath, shower cubicle and toilet. First floor: Living room with vaulted ceiling, beams and wooden floor/dining room/kitchen.
Woodburner in living room included. Oil central heating, electricity, bed linen and towels included. Travel cot and high chair on request. Freeview TV. DVD. Electric cooker. Microwave. Washing machine. Dishwasher. Freezer. Wi-fi. Enclosed courtyard garden with sitting-out area and furniture. Barbecue. Ample parking.
11 reviews
Situated on the edge of the Dartmoor Wildlife Trust Nature Reserve and within 24 acres of tranquil meadowland, Little Dunley Cottages have been carefully restored and finished to a very high standard. Pristine and tastefully furnished they enjoy pleasant views overlooking the lakes and surrounding countryside. Each of the properties has its own private outdoor secluded seating area and are ideal for family gatherings, celebrating a birthday or anniversary or for those who wish to escape and unwind on a holiday in a truly magical place. Guests can enjoy carp fishing within the grounds, as well as an indoor heated swimming pool, all-weather hard tennis court and games room. Just a few miles off the Devon Expressway, the holiday cottages are well situated for all attractions such as sandy beaches at Teignmouth, Dawlish and Sidmouth, and tourist attractions. A haven for birdwatchers, and walkers will enjoy the many stunning walks in the area. Pretty Bovey Tracey, one mile, with its numerous shops, pubs and cafes, is known as the 'Gateway to Dartmoor', which has one of the best known national parks, offers stunning scenery to ride, walk and fish in. There are a variety of golf clubs nearby. The locality offers a hugely varied range of walks, through woodland, along the coast or nearby on Dartmoor. Dartmoor has so much to offer from its heather-clad tors to dramatic landscapes, Dartmoor ponies, to quaint villages offering Devon cream teas. For a family day out take a trip to Crealy, or spend a day in Exeter, visit the magnificent cathedral, shops, take a look around the quay where there are little caves turned into shops, or walk the canal path and find the hidden pubs only reached by foot. Torquay offers boat trips from the harbour over to Brixham, or visit Living Coasts where penguins wander freely. Further afield visit the Eden Project or Plymouth to take in the Barbican and the Hoe, or visit the huge aquarium, another great day out. Agatha Christie's house at Greenway is a must for fans of crime novels. There are many National Trust properties all close to Little Dunley, also visit Dart Valley Steam Train, or Buckfastleigh and see the otters. There are many sandy beaches nearby, or spend a day at Lyme Regis fossil hunting. The Jurassic Coast is spectacular and it is well worth taking a walk on the coastal path. Shop 1 mile.
Spacious living/dining room with wood-burning stove, patio doors to paved area. Contemporary beech-effect fitted kitchen. Double bedroom with 5ft bed. Twin bedroom. Bathroom with separate shower cubicle and toilet. Shower room and toilet.
Note: Vine Lodge HYK, Lake View HYL, Oaktree Cottage HNNO and Acorn Cottage HGGJ may be booked together for groups of up to 20 people.
11 reviews
Blacksmiths Cottage is a 'picture postcard' holiday cottage ideally located within the Dartmoor National Park. Lovingly renovated, it has bags of charm and is presented to a very good standard with underfloor heating throughout the ground floor. A superb location for walkers and nature lovers and just 2 miles from the historic market town of Tavistock, offering a good selection of shops, restaurants, leisure facilities and a highly acclaimed theatre and arts centre. Horse riding, cycling, canoeing and climbing are all available locally. Shops and pub 2 miles.
Living room with slate floor and electric woodburner. Kitchen/dining room with slate floor. Bathroom with over-bath shower and toilet. Separate toilet. First floor: Double bedroom. Twin bedroom. Most rooms beamed.
9 reviews
Shared under cover swimming pool (open May-Sept)
This 400 year old cottage is set in an idyllic hamlet, surrounded by the owner's 8 acres of pastureland, woods and a babbling brook. This cosy country retreat makes for a perfect romantic hideaway, or holidaying with a young family. Enjoy the tranquillity of country walks, farm animals and rural views. With shared use of an indoor swimming pool and table tennis, this picturesque cottage has cosy interiors and private patio overlooking the brook, making this a perfect spot to enjoy a quiet evening as the sun goes down. This property, within easy access of the A38, is centrally located to explore the wonderful countryside, both coastal and moorland, to visit the numerous local tourist attractions, or to venture further afield to either Exeter for an afternoon shopping in the lively city centre, or 11/2 hours' drive down to the middle of Cornwall to visit the famous Eden Project. Local attractions include the butterfly farm, otter sanctuary, Dartington Cider Press, the Hedgehog Hospital, Paignton Zoo, Buckfast steam railway, Pennywell Fair, Quaywest Water Park, South Devon railway - all making for family days out. Shop 1/2 mile, pub 1/4 mile.
Ground floor: Living room with beams/dining room. Kitchen. Bathroom with shower over bath and toilet. Narrow wrought iron, spiral stairs to first floor: 2 bedrooms: 1 double (6ft) with beams, 1 twin.
Woodburner in living room included. Oil central heating, electricity, bed linen and towels included. Satellite TV. DVD. CD. Electric cooker. Microwave. Washer/dryer. Fridge/freezer. Wi-fi. Small patio area with heater and furniture. Shared use of 8-acres of farmland. Barbecue. Parking (2 cars). Shared use of indoor swimming pool (12m x 4.5m, depth 0.9m - 1.5m), open 8am-7pm, May-September. Shared table tennis. No smoking. NB: There is a stream in the farmland.
7 reviews
Located in Buckfastleigh within the Dartmoor National Park, is this quaint, little 19th-century holiday cottage, peacefully situated, but convenient terrace, built for mill workers. The cottage boasts lots of character and quirkiness, complimented by the owners flair and style. It has an enclosed, south-facing courtyard with garden furniture - a sun trap in the summer months. The living room has lots of beams and an inglenook 'living flame' stove, and is decorated with warm colours. There are pretty views of the town and hills from the landing and the double bedroom. Buckfastleigh is a pleasant, little old town, with pubs, cafés, shops and a weekly farmers' market, and is situated beside the River Dart and Buckfast Abbey. Also in the town, there is an outdoor swimming pool. Hop onto a train at the South Devon railway, or visit the butterfly and otter sanctuary which is close by. This little hideaway cottage is perfect for couples or for those with children seeking a quiet escape. It is 4 miles to Holne and 6 miles to Totnes, an attractive old town with summer boat trips to Dartmouth. An ideal base for visiting Dartmoor and the coast. A warm welcome awaits here at Sherwell Cottage. Beach 14 miles. Shops, pubs and restaurants 50 yards.
Ground floor: Living room with beams. Dining area. Kitchen. First floor: 1 double bedroom. Bathroom with shower over bath and toilet. Paddle stairs to attic: 1 twin bedroom with low beams.
Gas central heating, gas, electricity, bed linen and towels included. Travel cot. Freeview TV. DVD and large library. Gas hob. Electric oven. Microwave. Washer/dryer. Fridge/freezer. Internet connection. Small enclosed courtyard and furniture. On road parking, 30 yards. Selection of games and books. Welcome pack. No smoking.
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The U.S. Air Force Academy is making $7 million in grant money available for research and development of protective coatings, test methods and materials to fight corrosion.
The materials would further the work of the Center for Aircraft Structural Life Extension (CAStLE), which conducts structural integrity research tasks for the Air Force, Department of Defense, Department of Homeland Security, NASA, and other government, academic and commercial sponsors.
The academy's current research strengths include work on advanced barrier coatings and high-temperature materials development.
From burst water pipes at an Air Force dormitory to compromised weaponry and vehicles, corrosion is a multibillion-dollar U.S. military concern.
"The interaction between corrosion and cracking damage mechanisms and their effect on the structural integrity has been a long standing interest of CAStLE," says the announcement for "Research of Technologies Advancing Corrosion Prevention and Control." There is DOD-level interest in material degradation in structures—to include corrosion, cracking and other service-related damage mechanisms."
Grants would cover 50 to 100 percent of selected projects, the announcement said.
Focus on Coatings...
The Agency Announcement details a variety of areas of interest, including surface and finish research. One focus is on surface modification technologies that improve coating adhesion or corrosion resistance.
Substrates of interest for improved surface modifications include steels, aluminum, magnesium, composites and other structural materials. Surface modification may include improved anodizing or conversion processes, or metallizing application techniques. Cost, safety and environmental concerns must be addressed for proposed surface modification technologies research.
Other areas of interest include research leading to lower life-cycle costs of coatings and tools to assess coating damage.
U.S. Air Force Academy cadets conduct extensive research. Specialties include advanced barrier coatings and high-temperature materials development.
"Rapid assessments of coating damage, including occluded or difficult-to-access areas, are of interest," the Air Force said. "Tools improving speed and cost of this task are of highest interest."
...And Coatings Removal
Another focus is improved coatings removal methods.
"Current methods to remove coatings can be expensive, labor intensive, and environmentally harsh," the announcement notes. "Some methods may subsequently lead to damage to the material surface, reducing lifetime or incurring expense to repair.
"Contaminants on surfaces or in water sources also can affect the performance of these methods, or generate other technical challenges. Research into improved methods that address technical and cost concerns are of interest to DoD, with implications across industry, military, and government are desirable."
Other Support
Other areas of interest include environmentally friendly reformulations or alternative chemicals and mixtures and improved energy use for dehumidification or other corrosion prevention techniques.
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Have you noticed your butt is getting flatter, or disappearing altogether? And not in a good way, as in exercise-induced fat loss?
Sure, you can blame age - gravity does cause bits of the body to sag eventually - but there can be another, avoidable, factor at play.
It's having weak gluteal muscles. Even though the glutes are a primary movement muscle that have power and mass and strength, it's easy to neglect them. Unlike other more obvious muscle groups, they are hidden from view by the bottom cheeks and are difficult to work on in isolation. Plus, it's easy to get into the habit of recruiting other muscles such as the back, quads and hip flexors to do the glutes' work.
Take this test: can you clench your butt cheeks? And can you clench each one independently?
If you can't, you're not alone.
Improve the glute
Sydney-based physiotherapist, ironman triathlete and athletics coach Ken Raupach says most people - even runners - wouldn't be able to get a good single individual glute clench.
"It's possible to be a runner with weak glutes by having extremely good quads and strong calves and using your back to gain momentum. And that leads to poor running style," says Raupach. "It's reasonably common."
Raupach says back problems often stem from weak glutes. "The back is a major compensator. You flex and extend through your spine rather than through your hips, and you wear your back out. More than anything else, physios focus on glutes when we are treating people with back problems."
I've certainly had my share of back issues and since working specifically on building up glute strength in the past eight months, I haven't had any. (I've also reduced my running and taken up swimming and cycling again to give the plantar fasciitis a chance to heal). Interestingly, the improved glute strength has helped my running anyway.
Get off your bum
Raupach blames our sitting culture for gluteal neglect.
"Muscles operate best in a neutral position, neither fully extended nor fully flexed. Halfway between the two is where a muscle is most strong. Unfortunately, in the sitting position glutes are not neutral, but fully stretched and being put under pressure: squashed, in fact.
"If you put pressure on a muscle it won't fire up as well when you need it to," says Raupach. "And in a fully stretched position it doesn't have the capacity to generate much power."
The job of glutes is to generate forces - they are the primary hip and leg extension in the walking phase.
"If you do a lot of sitting and not much walking, that glute muscle gets plugged out of the brain's neurological patterns [and] becomes a less favoured muscle," says Raupach. "You get up from a chair and your brain makes a decision to use the most commonly used muscle and it won't be your glutes, it'll be your quads and your back. Hence you develop bad patterns."
How we train our glutes is also important, and the usual methods aren't necessarily the best.
Doing squats and using the leg press at the gym take the glutes from neutral to a fully stretched position."It doesn't extend the leg backwards and that's what we do when we walk and what we are designed to do," says Raupach. "So the exercise we choose to strengthen the glute probably isn't the best position at all."
He says a lunge is better than a squat because at least it gets one leg back, but it is still quad-centric. "It loads up the quads on the front leg," says Raupach.
The best exercise is one that pushes your leg and hip backwards into extension, which is where your glute loves being because that's what it's designed to do - to push backwards when we walk and run. There is a specific apparatus designed for this, though Raupach says it's usually covered in dust against the back wall at the gym, being ignored.
A stretchy Theraband is good, too, which requires resistance to push your leg back behind you. "You're stimulating the muscle more effectively in its anatomically neutral and physiologically correct posture. And it's done standing, which is going to fire it up a little more than if done sitting."
When in doubt, clench
There are incidental ways you can fire up your glutes, too, such as clenching them whenever you stand up from a seated position. And if you sit at work, Raupach suggests doing the following:
"Stand up, put your legs wide apart, squat down to a nice long groin stretch, extend and arch backwards, clench your butts four or five times with a bit of twist each way. I bet anyone who does that will say it feels fantastic."
He says the beauty of that exercise is that it's done in the standing position, and as you extend back, it fires up the extending muscles which are your glutes, your hamstrings and your back. "If you get that posterior chain working, it will maximise the glute firing."
The other interesting and important characteristic of glutes is their stabilising role. "As you get older all your muscles get a bit weaker, but the secret is to have everything in balance," says Raupach. "If you're young and you've got very strong other muscles and weak glutes, that's probably worse than being older and generally weak, but having everything in balance."
Cyclists and rowers often have weak glutes because they are sitting on them and recruiting the back muscles - in a static position in cycling and a dynamic position in rowing. In between training sessions, they are often sitting all day at work or school, where their glutes are again extended and under pressure, and getting no relief.
"Variety in training is the spice of life and glutes are central to everything. It's not just having the strength but being able to switch them on when you need them. They need continual firing up practice," says Raupach.
Plus there's the added incentive of rebuilding your butt into something much more shapely.
- Sydney Morning Herald
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Written on: 16/01/2014 by Gabby323 (1 review written)
The website was very easy to use and navigate. Also gave cheaper options for flights on day before and day after. The flight I booked for my niece was 1/3 of the price of the train and will get her here in 1/4 of the time. It was actually the same price as a Greyhound bus ticket which would have taken her 8 hours... Less then 1 1/2 on the plane :)
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