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Sunday, January 22nd Closed for Inventory
Friday, February 3rd from 5:00-8:00
Our annual pre-Super Bowl Junk Food and fine wine Tailgate Party
In recent years, this now famous event was even featured on KOMO TV in Seattle for our memorable pairing of BBQ Red and Skittles. How do we follow that up? Only time will tell. Typically about half a dozen great wines and classic tail gate party junk food to pair with them. Some memorable pairings from the past have been Bollinger Champagne and Twinkies, Silver Oak and Ho-Ho's and 1975 Chateau Rieussec with McDonald's Apple Pie. This one is $25 per person to pay for all the scrumptious food. Reservations highly suggested.
Wine Tastings are from 4pm to 6pm
January 18th: David O'Reilly from Owen Roe
January 25th: Loire Valley Wines with Josh Silverman from Grape Expectations
February 1st: French Rhone Wine with Susanne Marckx from Vehrs
Saturday, February 25 1:00-5:00
Alberto Brini of Il Conventino
Put this on the calendar now! Alberto has not been here for a little while, but when he does come, we always get a big crowd.
Come taste his stunning wines from Montepulciano, which are some of the rock stars of Tuscany and we often have some
pretty tasty Italian snacks to try as well! This tasting is free.
Saturday March 25 and Sunday March 26
Taste Washington Seattle
Come visit the ded.reckoning booth at Taste Washington and for the second time, there will also be a Soy Copper USA
booth as well. We will be there both days, all day long and are also selling copper at the show with special pricing, plus we
have both standard and VIP tickets for both days in the shop. We cannot sell these on line, so please give us a call or stop
by for details.

subset: commoncrawl


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Piedmont Service Group specializes in energy efficient HVAC solutions for clients throughout the Piedmont region of Virginia and the Carolinas. Our skilled technicians will keep your facilities running at peak performance - all day, every day.
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Keen to have data recovery software but do not want to pay the pricey fee? Did you know that you can actually get free data recovery software out there? So how does one get one of these free software that solves problem when corruption or deletion occurs accidentally or mistakenly?
It does not really matter if you forgot that you might not get back all the lost hard drive data that requires restoration. One should take note that not all the data is guaranteed to be recoverable if it is in the hard drive. The fact is that deleted files are not really deleted completely. The computer will only really "delete" when it needs more file space and it writes over the old deleted data. So when you wait long enough for your computer to overwrite the deleted file, then it would be impossible to get that file back anymore. Free data recovery software can be capable of doing this. However if the disk is physically damaged, then of course the software won't cut it.
When choosing the right data recovery tool, it is essential to pick one that automatically backs up files regularly. This is the best way to avoid any data loss in the first place. This can be done whether the back up is in an external disk or on one of the computer's drives. Thus, it will be great if your computer has two instead of the usual one hard drive.
Continue reading "What Are the Free Data Recovery Software Available?"


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Posted on 29 May 2002
- 12:00
I'm convinced Italy will go through from Group G - even if it's via three nil-nil draws!
They are always dangerous in tournament football and one of those teams who play better and better with the harder teams they play against and the further they go.
They can certainly beat anyone in the tournament. They are not top favourites but they are due a win after Euro 2000 and the 1994 World Cup.
Croatia have plenty of experience and I can see Mexico and Ecuador competing well. Don't forget that Ecuador beat Brazil in qualfying.
I go with Italy to top the group but the other three are quirte close - perhaps Mexico will just do it.
15 May 2017
All the stats, facts and figures you need to know about our competitive matches during our 118-year stay at White Hart Lane.
23 March 2017
Spurs Ladies will play at White Hart Lane for the first time on Wednesday, April 19.
27 February 2017
Take an in-depth look into the Club's history and ethos and go behind the scenes of our new stadium with NBC's Men In Blazers' host Roger Bennett as he interviews the likes of Chairman Daniel Levy, Manager Mauricio Pochettino, Head of Coaching and Player Development John McDermott and Captain Hugo Lloris.
View mobile site
© Tottenham Hotspur Ltd 2017. All rights reserved.
All photography copyright Getty Images (unless otherwise stated)


text: Sorting type: Most visited Most visited Alphabetical | Pages in category "Squidward Stories" " Transcript Gallery It's All My Fault! (Squidward Stories) " Transcript Gallery Race Across The Pacific Ocean " Transcript Gallery Squidward Adventure In The Alternate Universe Squidward Stories " Transcript Gallery Squidward vs Plankton (Squidward Stories) " Episode Transcript The Maze " Transcript Gallery The Wreck Of The Tictanic (Squidward Stories) Subcategories Squidward Stories (episodes) Retrieved from "http://spongebobfanon.wikia.com/wiki/Category:Squidward_Stories?oldid=10814" Ad blocker interference detected! Wikia is a free-to-use site that makes money from advertising. We have a modified experience for viewers using ad blockers Wikia is not accessible if you've made further modifications. Remove the custom ad blocker rule(s) and the page will load as expected. Categories: Episodes Add category Cancel Save


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100 Days, 100 Detroit Lions: #23 Alex Wojciechowicz
In this edition of 100 Days, 100 Detroit Lions, we pay tribute to a Lion legend who made a name for himself during the franchise's darkest days of the 1940s.
23. Alex Wojciechowicz
Center / Linebacker. 1938-46 Detroit; 1946-50 Philadelphia Eagles
His talent was a big as his name was long. The 6-foot, 235 pound "Wojie" first gained fame as a two-time All-American center, alongside guard Vince Lombardi, while anchoring Fordham's famed "Seven Blocks of Granite" line. He was the Lions' first-round draft choice in 1938, and claimed the starting center spot in his very first game as a pro. Throughout his Detroit career, he was one of the few bright spots on some of the poorest teams in Lion history. A tremendous blocker and tackler, Alex was a two-way star throughout his Motor City days. As a linebacker, he intercepted seven passes during the 1944 season. That number remained a Lion record until Don Doll picked off eleven in 1949.
While only 6-feet tall, Alex had a leg-span of 5-feet, 4-inches, which gave him tremendous balance and leverage as a blocker. Because of his pass coverage skills, he would likely excel in today's game as an outside linebacker. When the Lions started the 1946 season with three-straight losses, Alex was traded to the Philadelphia Eagles. Eagle coach, and defensive wizard, Earle "Greasy" Neale made Wojie a full-time linebacker. Alex remained at that post through the 1950 season, helping the Eagles win back-to-back NFL titles in 1948 and '49.
Amazingly, Wojciechowicz never made an All-NFL team during his career. However, it shouldn't be considered a knock against him. The NFL only selected an offensive all-pro team before 1950, and Alex was constantly overlooked in favor of future Hall of Fame centers Mel Hein and Bulldog Turner. Although he may have been underappreciated in his day, Wojie received the ultimate honor in 1968 when he was selected to the Pro Football Hall of Fame in Canton, Ohio.
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Not a great deal to report on my works in progress but today I jotted down some notes for a story idea I have for 'The Bitter End' anthology. I am also in the middle of outlining a longer story that goes by the working title of 'Turbulence.' My script idea is developing a set of legs although I have no idea when I'll get around to writing it. There are a number of short story outlines that demand to have first drafts written. And I have the first chapter outlined for my novel (I hope this project bears fruit.)
At the moment ideas simply won't leave me alone so I have to write them down to shut them up for a while so I can try and focus on one story at a time.
What I'm reading: The Academy by Bentley Little
Wednesday, August 26, 2009
W.I.P. Wednesday
Posted by specficwriter at 4:17 AM
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By Steve Moore | Thursday 4 May 2017
Disclosure: I have no positions in any stocks mentioned, and no plans to initiate any positions within the next 72 hours. I wrote this article myself, and it expresses my own opinions. I am not receiving compensation for it (other than from ShareProphets). I have no business relationship with any company whose stock is mentioned in this article.
I previously commented on Imagination Technologies (IMG) a month ago in the aftermath of a "Discussions with Apple regarding license agreement" announcement – on which I noted that the company had rather been "notified" and "asserted" to than in "Discussions with" and that it looked to be daunting organisational upheaval ahoy for it to attempt to achieve a sustainable future. There is now a "Trading and Apple update, planned sale of units" announcement.
This includes that;
"Imagination has been unable to make satisfactory progress with Apple to date regarding alternative commercial arrangements for the current licence and royalty agreement. Imagination has therefore commenced the dispute resolution procedure under the licence agreement with a view to reaching an agreement through a more structured process. Imagination has reserved all its rights in respect of Apple's unauthorised use of Imagination's confidential information and Imagination's intellectual property rights."
Hmmm, not exactly promising, whilst it is added that since the 3rd April "Discussions with Apple" announcement, "the board has reviewed the composition of the business". This has now led it to "actively market" its MIPS (embedded processor-focussed) and Ensigma (IP for low power device connectivity) businesses for sale.
This is stated to be in order to "concentrate its resources on PowerVR and strengthen Imagination's balance sheet", with it considering its 'PowerVR' technology "with continued investment… to be well placed in mobile, automotive, digital TV/set top boxes and the rapidly emerging AR/VR market and having the potential to exploit investments for artificial intelligence in the medium-term".
Overall trading is noted to have been "in line with the board's expectations", but the share price reaction shows it is the future which is of concern. Brokerage N+1 Singer notes that both assets for sale are loss-making and that Imagination is not selling from a strong position, but that it expects the group to be able to sell them – though likely at a level 'broadly covering' the group's current net debt position.
Singer concludes; "with an acceptable resolution with Apple far from certain Imagination remains in a very difficult position and we retain our Sell recommendation". This chimes with my previous conclusion and this currently remains firmly on my bargepole list.
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What types of carbs are there?
-Simple carbohydrates e.g. sugar, honey, corn syrup. These consist of 1 or 2 sugar units.
-Complex carbohydrates e.g. vegetables, whole grain seeds, potatoes. These consist of 10 to several thousand sugar units.
Fun Fact: Excess complex carb consumption is actually worse for those wanting to minimise weight gain than excess fat consumption. This is because storing 300 calories of carbs burns 30 calories to turn the carbohydrates into fat for storage, meaning 270 of the 300 calories consumed are stored as fat. Although this dosen't mean you should avoid fats as they have there place and the ACSM recommend they make up 20-35% of an active persons diet.
However, not all simple carbs are digested quickly and some complex (slow digesting) carbs such as potatoes are actually digested faster than apples (a fast digesting carbohydrate) causing a more rapid rise in your blood sugar levels. This makes the GI index safer to use- especially for diabetics. Low GI foods include but are not limited to; sweet potatoes, porridge, eggs and fish. A high glycaemic diet (one high in sweets etc) puts you more at risk of type two diabetes and heart disease.
Brand-Miller et al (2005) and Warren et al (2003) found a low GI diet increases feelings of fullness after eating, improves appetite control and makes it easier to achieve a healthy body weight.
Do I need to cut out carbs to lose weight?
The simple answer is no. Carbs provide energy to the body and are the main source of fuel.
If you're in a calorie deficit you will lose weight whether or not you eat carbs, however there are many negatives to a low/no carb diet. For example, low carb diets can cause tiredness and a lack of concentration. It's also unsustainable as you can't build treats into your diet!
Of course there's an optimal amount of cabs for everyone to consume to reach their fitness goals. It's key to be in a calorie deficit to lose weight, to ensure weight lost is fat and not muscle the correct amount of protein, fats and carbs should be consumed. These are called macronutrients.
How many carbohydrates do I need?
If you train for less than an hour per day: 3-5g per kg of body weight per day.
If you train for 1-2 hours daily: 5-7g per kg of body weight per day.
If you train for 1-3 hours daily: 7-12 per kg of body weight per day.
If you train for more than 4 hours daily: 10-12g per kg of body weight per day.
Do low carb diets work?
A low carb diet causes a glycogen depleted state, this makes athletes (and general gym goers) choose a lighter weight or a lower intensity exercise as workouts feel more intense. This makes achieving goals of muscular strength or hypertrophy (growth) much harder to meet as the stimulus being placed on the muscles is lower.
'But so and so lost X amount of weight in X days on this low carb diet!' Yes they did, but do you know why? The body stores 3g of water with every 1g of carbs, this means lots of weight is lost in the first few days however this weight is WATER and will not give you the appearance of a lower body fat percentage. Plus low carb diets are unsustainable and as consistency is key for physique changes, you will find the weight does not stay off.
When is the best time to take carbs?
How fast can my body digest carbohydrates?
Your body can digest 60g carbs (240 calories of carbs) per hour of exercise, although later research shows this can be as much as 90g during intense exercise!
Applying this to your diet:
By Laura Ciotte PT
Laura is a personal trainer from Worthing, she specialises in fat loss for busy people.
Hello and welcome to my blog, todays post is going to teach you what you need to know to get big and strong. A lot of people underestimate how important diet is in gaining muscle mass, therefore I will be covering both training and nutrition (without boring you with too much detail).
Firstly we will be looking at your nutrition, you need to be consuming more calroies than you burn in order to gain weight. However, too many excess calories and you're looking at fat rather than muscle gain. In order to prevent this follow the reasonably simple formula or click the button at the end if ghis article to have this done for you!
Of course the quality of the food consumed is important as 2000kcal of chocolate and crisps will affect your body differently to 2000kcal of chicken, rice and vegetables. Follow these basic guidlines to maximise your success in gaining muslce:
You can also have your macronutrients calculated (link here) to ensure you are having the correct amount of protein, carbohydrates and fats. This will allow you to gain maximum muscle mass with minimal fat gain.
For size gains (which is understandably what the majority of indivduals are after) training in the 8-12 rep range works best. Three to four sets (depending on the size of the muscle group) for 8 to 12 reps is a good starting point. For someone starting out with weight training compound movements (which require movement at multiple joints) work best for fast results.
See this sample beginner workout below:
*Assisted if necessary. Please visit my youtube channel to see demonstrations of all the exercises.
This workout should be done three times weekly with at least one day in between. To prevent boredom and maximize progress a workout should be repeated six times. For further beginner workout programmes or a custom plan visit the 'Fitness Services' icon at the top of the page.
Three Bonus Tips To Gain Muscle:
1) Progressive Overload
Moving heavier loads over time, you can also increase the reps and sets.
2) Protein
To build muscles after 'damaging' them in the gym. Shoot for 2g per kg of body weight.
3) Sleep
A tough one I know, but aim for 6-8 hours per night.
By Laura Ciotte PT
Laura is a personal trainer from Worthing, she specialises in fat loss for busy people.
Here are four handy tips for managing knee pain and sculpting your legs:
#1 Include more hip dominant work.
This strengthens weak glutes and hamstrings, which contributes to knee pain, as muscular imbalances between the quads and posterior chain will lead to excess pressure being placed on the knee joint, and therefore knee pain.
Include more glute bridges, hip thrusts, leaning lunges and donkey kicks to strengthen the glutes.
Utilise seated or lying hamstring curls, deadlifts and glute ham raises to target the hamstrings.
#2 Swap walking or forward lunges for reverse lunges.
Reverse lunges place less stress on the knees than forward or walking lunges do.
Another knee friendly lunge variation is reverse land mine lunges, as these allow you to maintain a virtually vertical tibia- putting less stress on the knee, something which is not as simple with other loading methods.
Both can be used as accessory movements after squats or deadlifts, simply perform 3 sets of 8 to 12 reps on each side.
It's also effective to complete your hip dominant work before the quad dominant work, when you're fresh at the start of a training session.
#3 Try Reverse Sled Drags
The weight will vary massively depending on the surface you're working with, for example you'll get a much lower weight on a surface like rubber, but aim for 25 metres for 4 sets. This works best at the end of your workout, or superset with ab work to save some time!
No sled? Get creative and make one!
If that's not an option due to space/equipment in your gym, try walking backwards on a turned off treadmill set to a slight incline. Feel those quads burning!
#4 Use training systems that increase the intensity without requiring heavier weights.
This reduces the weight placed on your knees, but still allows you to apply progressive overload to the leg muscles.
Try eccentric training, matrix 21's, supersets and dropsets.
Eccentric training: Use body weight negatives, two up one down negatives or partner assisted negatives.
Matrix 21's: 7 full reps, 7 reps at the top half of the movement, followed by 7 reps at the bottom of the movement.
Supersets: performing two or more exercises back to back without rest.
Drop Sets: when you reach failure at a certain weight, reduce the weight and continue until you reach failure again. Rinse and repeat.
Do you have injuries but still want to lose weight? Find out how I can help you by clicking the button below.
(A.K.A. How To Track Macros)
What Are Macros?
The problem with restrictive diets such as the paleo or clean eating diet is that they ignore the most crucial factor when it comes to losing weight; the energy balance equation. If you're consuming fewer calories than you burn then you're guaranteed to lose weight. The problem with this is that it is too simple- weight loss doesn't necessarily mean fat loss, and this is where macros come into play.
Macronutritents (or macros) are the amounts of protein, fats and carbohydrates that we should consume to minimise muscle loss and maximise fat loss, this ensures that an 'aesthetic physique' will be gained.
For example, a 70kg weightlifter may have 2122 calories when in a cutting (weight loss) phase. This would be made up of 140g protein, 284g carbs and 47g fats. He/she then needs to select food which meets this criteria, a good rule of thumb is 80% 'clean' foods and 20% 'bad' foods.
This makes sure you maintain your general health whilst still losing weight and having a balance which allows you the odd alcoholic drink, chocolate bar etc.
Therefore, if you wish to have fish and chips for dinner you simply reduce your total calorie, fat and carb intake slightly for the rest of the day. This can be as simple as having a smaller portion of pasta with your lunch!
This approach allows you to have 'bad foods' daily, providing they are in moderation.
How To Calculate Your Macros
1) Use myfitness pals Baseline metabolic rate (BMR) calculator. Note: I am not part of their company this is merely a recomendation to a useful free tool!
2) Multiple your BMR by your physical activity level (PAL).
This is 1.2 if you're immobile, 1.4 if you have an inactive job e.g. office worker, 1.7 if you have a reasonably active job e.g. shop assistant or 2.0 if you have a highly active role e.g. bricklayer.
For example my BMR is 1,162kcal and I have a reasonably active job so 1,162 x 1.7 is 1,975kcal. These are my maintenance calories- for if I don't want to gain or lose weight.
3) Decide whether you want to gain or lose weight.
For weight gain: To minimise fat gain we will be conserative with our extra calories and add 10% to our maintenance calories. E.g. for me this is 1,975kcal x 1.1 which is 2,173kcal. This is the amount of calories I will consume on the average daily whilst on a muscle gaining phase.
For weight loss: To avoid muscle loss and make sure it's just fat we are losing, we will put ourselves in a 500 calorie deficit each day. To do this simply subtract 500 from your maintenance calories. For example my maintenance calories are 1975 so my calories for weight loss are 1475.
4) Calculate your macronutrients.
Protein: 2g per kg of bodyweight. E.g. I weigh 70g so need 140g protein per day.
Fats: 20% of your calories should come from fat. So if you're consuming 2000 calories per day you should be consuming 400 calories from fat, divide this number by 9 to get the grams of fat you should be consuming. So in this example 400 divided by 9 is 44.4, so consume 44g of fat.
Carbs: The rest of your intake should be in the form of carbs. To work out how many grams this is multiply your protein intake by 4 (e.g. 140 x 4 = 560) and add this to your calories from fat (e.g. 560 + 400 = 900). Then subtract this from your total calories ( 2000 - 900 = 1100) and divide this number by 4 to get the grams of carbohydrates you should be consuming (1110 divided by 4 = 275g).
So in this example the person will be consuming:
2000 calories
140g protein
44g fat
275g carbs
How To Apply This To Your Diet
The easiest way to actually track your macros is by using my fitness pal. Some foods are easier and you can scan the packet and add the quantity consumed, whereas other like restaurant meals can be more complex and you'll need to search for them in the app.
It works best if you track throughout the day, rather than waiting till bedtime to find out you've already overeaten.
Sources of each macronutrient are detailed below:
- Protein: Chicken, turkey, beef, pork, lamb, eggs, yoghurt, cottage cheese, protein powders/bars.
- Carbohydrates: Pasta, rice, potatoes, rice cakes, bread, oat cakes, fish, popcorn.
- Fats: Avocado, cheese, nuts, seeds, nut butters, coconut.
Do you want to know how to build a great set of glutes and tone your butt?
Start lifting. Here's my top five exercises for glutes:
1) Hip Thrust- You'll need a bench and a dumbell.
Here's how to make sure you're not wasting your time with hip thrusts:
Tip #1 Look Forwards Not Up
This helps to shift the focus onto your glutes and off the lower back by increasing posterior pelvic tilt. In English that means it engages your glutes more, which leads to a great behind (over time of course).
Tip #2 Don't Let Your Knees Turn Inwards
At the top of the rep make sure your knees are not turning in- keep them over your pinky toes! Not only does this help keep your knees healthy but it also makes sure the glutes are activated.
Tip #3 Push Through Your Heels
Push through your heels as you push your hips up to make sure you're targeting the glutes and hamstrings (rather than the quads). There's nothing worse than heels leaving the floor during the hip thrust- keep your weight on them.
2) Smith Machine Donkey Kick- Can use a dumbell if no smith machine available.
Two Tips For Effective Donkey Kicks:
Tip #1 Keep Your Back Straight
Make sure you keep your back 'neutral' so it's not arched or bent forwards, as bad posture during exercise puts unnecessary pressure on your spine.
Tip #2 Pause At The Top
Hold the top position of the exercise for a second for maximum growth.
Tip #3 Keep Your Body Still
Don't let your body twist as you kick your leg back, ensure you're keeping your torso still throughout the entire set of donkey kicks.
3) Sumo Squat- Works great with a kettlebell!
Tip #1 Keep Your Back Straight
Keep looking forwards throughout the exercise and brace your core, imagine bringing your bellybutton towards your spine- this helps keep your back straight.
Tip #2 Push Through Your Heels
This increases glute activation and helps prevent unnecessary strain on the joints and tendons.
Tip #3 Keep Your Knees Behind Your Toes
Don't let your knees slide further forwards that your toes when performing the sumo squat, to help prevent this make sure your hips are dropping straight down and not coming forwards as you lower yourself into the squat.
4) Split Squat
Tip #1 Don't Lean Forwards!
This can happen when your hips come back up faster than your shoulders do. Keep the exercise slow and under control and stick your butt out as you lower yourself out to help prevent this happening.
Tip #2 Look Forwards
When you look down your back rounds, it's as simple as keeping your head up and looking forwards whilst performing the split squat to prevent this happening.
Tip #3 Raise The Platform
Raising the platform that your rear leg is on will make the exercise harder without increasing the weights your using. A great alternative when looking to increase the intensity and make those glute gains.
5) Reverse Lunges- Add weight!
Tip #1 Keep Your Knees Behind Your Toes
Allowing them to slip forwards over your toes will place unnecessary stress on your knees.
Tip #2 Keep Your Head Up
When you keep your head up and back straight during the exercise it helps stop your back rounding.
Tip #3 Use A Bar For Balance
If your balance isn't quite up to reverse lunges yet- set up the bar on the smith machine to stomach height and place one hand on it for balance. Gradually place less of your weight on the bar as your balance improves.
P.S. Don't wait till you're in a calorie deficit to start adding mass to those glutes. If you need to speak to me about this, feel free to use the button below!
By Laura Ciotte PT
Laura is a personal trainer from Worthing, she specialises in fat loss for busy people.
Pad work is a great way of having fun whilst completing your cardio, which as you know is both good for the heart and speeds up fat loss when cutting. It's tough both physically and mentally and is one of the best forms of training to combat stress. Here's some fun ways you can include in your training:
1) High Intensity Interval Training (HIIT): 10 rounds of 20 seconds maximum effort punches, alternating with 40 seconds of a lower intensity exercise such as sit ups.
2) Tabata: 8 rounds of 20 seconds max effort punches, alternating with 10 seconds rest.
3) As part of a circuit to raise the heart rate, for example:
- 10 Squats
- 10 bent over rows
- 10 push ups
- 10 sit ups
- 20 seconds punches
That's great but what muscles am I training?
When throwing a punch you'll work the chest, triceps, lats, abs, deltoids, flutes, quadriceps and hamstrings. So not only are you shredding fat you're also activating a lot of muscles!
These drills can use hooks, jabs and uppercuts. Here's how to perform each safely.
Holding the pads for a hook: Brace the arms whilst rotating the shoulders and torso slightly to meet the punch, therefore absorbing most of the impact.
Throwing a hook: Allow hand to drop slightly to allow the shoulder to role, as this takes place the hand comes round and up with the hand rising.
Holding the pads for an uppercut: Brace the elbow, shoulder and wrist when the uppercut is thrown, also perform slight flexion of the hip to absorb more of the impact.
Throwing an uppercut: Allow shoulders to rotate slightly away from pads, the back foot rotates to point towards the opponent, the punch should land with the elbows behind the fist and the knuckles parallel to the ceiling.
What body position should I adopt when holding the pads?
Typical stance position, but with your shoulders square to the opponent and the pads held shoulder width apart, slightly in front of the face, keep the elbows down.
So after reading this you should now be able to include some padwork in your training, thanks to Origym for the Boxing Padwork Course!
One of the most common questions I'm asked is 'Can I use X for HIIT/LISS?'
So if you haven't got boxing equipment, and don't wish to invest in some pads and gloves here my friends, is the answer...
Best equipment for HIIT Training:
1) Spinning bikes
2) Outdoor Sprints
3) Treadmill
4) Rowing machine
Best equipment for LISS Training:
1) Your feet (yes walking!)
2) Cross trainer
3) Recumbent bike
Eccentric training is a training system which pushes your muscles past their normal point of failure by focusing on the eccentric contraction, this is the contraction where the muscle lengthens as opposed to a concentric contraction with the muscle shortens. For example in the bicep curl the eccentric part of the movement is lowering the weight and the concentric part of the movement is raising the weight, therefore with eccentric training we will focus on increasing the stimulus on the muscle whilst lowering the weight.
One way of including eccentric training in your workout program is by using forced repetitions; you will need a partner for this one. If you are using forced reps your partner will assist you in the concentric phase of the movement as you will be using a way that is too much for this section of the exercise, it will be whilst lowering the weight during the eccentric part of the movement that you will be putting an increased workload on the muscles. For example on a bench press your partner will help you lift the barbell up and you will lower it by yourself, therefore using more weight and overloading the muscles more than a usual bench press.
If you don't have a partner you can use bodyweight negative's for eccentric training. For example in a pull up you will jump up to the top of the bar and lower yourself slowly down, therefore using more of your body weight in the eccentric part of movement then you are in the concentric section of the pull up. This is useful when starting out with pull ups, as many people can't handle their own body weight at first.
Another way you can use eccentric training is by using two up one down negatives. You will use both limbs to raise the weight and just one to lower it. For example when doing a leg extension, use both legs to raise the weight, then take one out and lower the weight slowly down back down. Repeat for the desired amount of reps and then swap legs.
The fourth way to use eccentric training in your program is the change the tempo of your lift. You will need to raise the weight at your usual speed but then take 3 to 5 seconds to lower the weight back down. For example when squatting, move upwards at your usual pace but take 3-5 seconds to lower yourself back down.
The best way to use eccentric training is at the end of your workout on your last lift.
How to include eccentric training in your program safely:
• Always warm up and cool down properly.
• Ensure adequate recovery between sessions as eccentric training boosts the intensity of your workouts.
• Do not expect to use more than 40% extra weight on the eccentric part of the movement, start off lower and increase as necessary.
• Use a spotter as you're using extra weight!
• You are stronger in the eccentric part of the movement then in the concentric part.
• Use eccentric training at the end of your workout to boost the intensity.
• You should limit the frequency at which you use eccentric training to ensure adequate recovery.
• You are 30 to 40% stronger eccentrically!
• It is a great tool for bursting through through plateaus.
If you are serious about losing weight, as tempting as it is, science is in favour of ditching alcohol. Research shows that alcohol consumption increases the levels of cortisol in our bodies. According to nutrition expert Philly Mac Mahon from Fit Food "having an increased level of cortisol in our body means more stress and a diminishing physiological ability to burn belly fat."
But as a client debated with me "after a long hard workout, nothing quenches the thirst like a nice cool crisp pint of larger." Despite advocating protein for the benefit of muscle repair, metabolism increases and hunger reductions for the next meal, it's a losing battle. Alcohol is by far way more enticing than your sweetest, tastiest protein shake! So, if you are going to drink post work out, why not make these booze swaps which will help you on your journey to your goal of losing that excess belly fat.
1. Swap Beer for Red Wine
Despite research showing that beer can replenish hydration post workout faster than
drinking water alone, it is still very high in carbohydrates and calories. Instead of indulging in a large pint of beer with 208 calories, opting for a glass of red wine can reduce the calorie count from 200 to 120.
With Hop's being the main ingredient in larger, it can actually boost the female sex hormone oestrogen. If you are a woman this is great news. Low sex drive is actually as a result of low oestrogen. However, if you a man, this means your muscle building abilities post training are reduced if you drink a pint of beer.
2. Swap the Whiskey Coke for Vodka Soda
Although Soda Water on its own might not taste as good as coke, it has 55 less calories.
And if we are comparing light versus dark spirits in terms of a hangovers the Vodka Soda is actually a double win. Clear spirits contain less hangover toxins than dark ones. As we all know, when you are hungover we tend not to care about all of our new good formed nutritious habits. We opt for the hangover saving fry up which contains about 1000 calories!
So swap the Whiskey Coke for a Vodka Soda with a bit of lime and you will find yourself
reducing calories more than you think!
3. Swap the Long Island Iced Tea for a Bloody Mary
Cocktails are notorious for being high in calories. The long Island Iced tea is no exception, racking up to 780 calories per serving. A bloody Mary on the other hand has 600 less calories! As a tip, make sure you request fresh tomato juice with your Bloody Mary. Tomato juice when fresh provides vitamin C and lycopene which is an antioxidant linked to the reduction of prostate cancer.
Booze swaps won't do it alone!
Despite these booze swaps helping you on your journey to banish belly fat, you must
remember, alcoholic drinks are empty calories. A gram of alcohol contains seven calories, just two less than a gram of fat. And despite its bad rep, fat actually contain vitamins and other compounds essential to good health whereas alcohol is just empty!
To ensure you get towards your goal walking is a good start but getting a consistent training programme of lifting weights is one of the best ways to banish belly fat for good. For a more in-depth insight into how you can banish belly fat without even entering the gym why not check out my online coaching programme.
Are You Making These Mistakes With Your New Years Resolution?
A lot of us are making resolutions in 2017, and that's great! But do you know what sucks? Not meeting your exciting new goals.
Apply these five points to your resolutions this year and make 2017 your best year ever.
1) Make it realistic.
It's unlikely you're going to look like a cover model by February, but losing 4lb of fat is achievable for most.
2) Make it actionable.
If you're 10lb overweight- setting a goal of losing 10lb and keeping it off is realistic, but what are you going to do to get there? Instead of making 10lb of fat loss your resolution- make 3x weekly gym sessions, with a 500 calorie a day deficit (for example) your goal, as completing these actions will get you to your goal/resolution.
3) Make the actions in point 2 realistic.
Don't think you can make it to the gym every day? That's fine, neither can I. Exercising for thirty minutes three times a week, most of the time is much better than exercising every day but giving up by the 23rd January.
4) Be consistent.
Ties in nicely with point 3, by being consistent and trying to fit your workouts in at a time that works for you- exercise and healthy eating will become a habit.
5) Don't give up.
One missed gym session.. One bad meal.. No biggie. A month of no exercise and a week of bad eating.. You're loosing track of the great habits you've created. So don't let one small slip up dictate whether or not you achieve your resolution.
6) Track Your Workouts
Are you looking to gain some muscle mass, as well as loss fat?
If so are you keeping a training log?
No? Why not.. If you're not tracking you workouts you can't be sure you're applying the key principle of progressive overload.
Progressive overload = Increasing the demand placed on your body over time.
Looking to gain muscle? You can increase progressive overload by increasing the weight, reps or sets, or by decreasing the rest periods. Ensuring you consistently increase the demand placed on your body will ensure you gain muscle (when paired with a calorie surplus).
Looking to lose fat? You can apply this principle of progressive overload by increasing the duration of your cardio, working harder (increasing your rate of perceived exertion), including longer work periods in HIIT, or using a more intense exercise e.g. hill sprints rather than treadmill sprints.
Need some help with this? I've got five spaces opening up, with a free trial period!
My New Years resolution is to help others more ;)
Drop me an email firstname.lastname@example.com
If you're reading this it is likely you are one of the 1000s of women who think lifting heavy weights will make you bulky, and that's not your fault. Blame the media!
Here's why lifting weights is good for women (and won't make you bulk up):
Reason #1 Female bodybuilders don't look that way by mistake, it takes a lot of planning and preparation. It requires years of dedication and consistency, as well as a massive amount of food (and in some cases performance enhancing drugs). You won't look like you're about to step on stage after training with weights for a year.
Reason #2 You train for the results you want. If you're looking to be an elite bodybuilder you'll be training for 2 hours 6 times a week, whilst eating a calorie surplus. If you're just looking to improve the shape and size of your body you'll combine weight training 2-3 times a week with a healthy diet and a small amount of cardio.
Reason #3 You won't wake up tomorrow with muscles like Kai Green. It takes months to see massive changes in the size of your muscles, so you'd decrease training volume if you ever did decide for example, that your biceps are too big.
Reason #4 You'll burn more calories when you start weight training, therefore increasing your metabolism making it easier to get yourself into a calorie deficit- and therefore lose fat. Let's face it- who wouldn't want to swap jiggly fat for lean muscle.
So put down those 5lb dumbells and start deadlifting. You won't regret it.
Here's some reasons why:
Reason #1 You'll feel more confident in a swim suit. Weights and a solid nutritional plan are the key to a lean, toned physique.
Reason #2 You'll burn more calories 24/7 thanks to an increased metabolism.
Reason #3 You'll fit into those skinny jeans again as muscle is denser that fat.
Reason #4 You'll lose your bingo wings (if this isn't a good enough reason I don't know what is).
Reason #5 You'll strengthen your bones, reducing your chance of osteoporosis related fractures.
Example weight training workout for women:
High Blood Pressure?
If you have high blood pressure it is crucial you control it to avoid being one of the 62,000 unnecessary deaths per year from poor blood pressure control in the UK.
Here are some steps you can take to decrease your blood pressure:
1) Increase the amount of aerobic exercise you do e.g. brisk walking, jogging and cycling. Exercising for 30 to 60 minutes three to five times per week reduces systolic and siastolic blood pressure by 2 to 3mmHg on average (Duncan et al, 1985) and (Blumenthal, Siegel and Appelbaum, 1991).
2) Follow a lower calorie diet if you are overweight. Healthy diets that are lower in calories tend to have a modest effect on blood pressure reduction in overweight people with high blood pressure, averaging 5 to 6 mmHg in trials (Jalkanen, 1991).
3) Reduce alcohol consumption. Over 21 units per week for men and 14 for women is associated with raised blood pressure (Hart, 1999). However, it appears that moderate alcohol consumption has little effect on blood pressure.
4) Reduce your caffeine intake. Caffiene can increase blood pressure by 5-15mmHg systolic and 5-10mmHg diastolic for several hours after consumption (Rosmarin, 1989).
5) Quit or reduce smoking to decrease blood pressure. Peto et al (2000) found a strong link between smoking and cardiovascular disease and pulmonary disease.
6) Decrease the amount of salt in your diet. Consuming less than 6g per day has been shown to decrease blood pressure by 2-3mmHg in those with hypertension, by up to one year. However, reductions in blood pressure do tend to reduce over time (Hooper et al, 2002).
7) Reducing stress has shown to have a significant role in decreasing blood pressure, reducing it by 3-4mmHG (Canino et al, 2000) and (Agras et al, 1987).
The benefits of exercise for people with osteoarthritis and rheumatoid arthritis are numerous and include; reduced joint pain & stiffness, improved mobility & flexibility, reduce deconditioning of the muscles (muscle wastage) and maintained independence.
Here are seven tips for you to bear in mind when exercising to receive the above benefits:
1) Avoid excessive repetition of the same joint actions e.g. prolonged one legged stances or stop start activities like field sports.
2) Avoid over stretching joints, although stretching is great when done properly!
3) Reduce the load immediately when pain or swelling occurs whilst exercising.
4) Wear appropriate footwear to maximise shock absorption during weight bearing activities.
5)Avoid exercises that require you to be in one position for a long period of time e.g. kneeling exercises, or exercises on all fours.
6) Avoid fast direction changes for example those during a shuttle run.
7) Exercise in the late morning or early afternoon as joints should be less stiff.
8) Chair based exercises work well if you are less mobile, or unable to stand for long periods of time.
For sufferers if rheumatoid arthritis you should never exercise during flare up phases as this can cause further damage to the structure of your joints. During remission phases you are best to spend your time strengthening the muscles around the joints through full range of movement.
If you suffer from medical conditions such as diabetes, obesity, COPD, asthma etc. I am working on building a GP referral scheme so you can train with someone who has good knowledge of your medical requirements during exercise, please contact me for more details.
More Comprehensive Service
Very few personal trainers offer 24/7 support for their clients like us online trainers do. It's also easy to look online and compare different trainers and their programmes- something which would be close to impossible with in person training.
Proven Results
If you've discovered a personal trainer online it's more than likely its because their knowledge and amazing client results are prominent on social media. You know you're getting a trainer who knows his/her stuff.
Remember it is more than money you stand to lose with an inadequate personal trainer. It's all the time and effort you've put into your workouts.
You can access the top personal trainers, regardless of where they're located.
With the rise of the internet it doesn't matter of you're located in a different continent to your favourite trainer, you can access their wealth of knowledge from anywhere at anytime.
It is Cost Effective
When you compare 121 personal training with online coaching the cost advantages become clear. Utilising online coaching allows you to receive a whole month of training sessions for the price on one!
This is because the majority of personal trainers are fully booked during peak periods (mornings and early evenings). so online training allows us to make the most of our schedules.
No Time or Location Constraints
By training with an online coach you no longer need to worry about changes to your work/social schedule, you know you can always fit in a workout with your trainer whatever changes you need to make to your diary.
Online coaching allows you to have your meal plans and workouts in the palm of your hand on your mobile phone, so you literally can take it anywhere!
Have you vowed to get more active as a family this summer, however you are not sure where to start?
Perhaps you would like to get fit but you struggle to find the time and want to combine spending quality time with your family and getting active.
There are many activities you can choose from, so you can try them and find what that your family might want to continue doing.
Depending on the ages of your children you might be more restricted as to what activities you can do, however most of the ones I have selected can be enjoyed by most ages.
There are plenty to choose from and I would love to see pictures of you and your family getting active this summer.
Are there any other activities you think would be great?
Is getting active as a family important to you?
Comment below with your thoughts, as I would love to hear them.
If you would like any help getting fitter and healthier this summer, please just drop me an email at email@example.com
Walking The Way To Fat Loss
A photo from a twelve mile walk on my latest holiday in Greece.
Why is this relevant you may ask?
Well the energy balance equation is key in your success. If you are losing weight you need to be in a calorie deficit and if you're gaining weight it is crucial that you are in a calorie surplus.
So if your goal is weight loss you need to be eating less and moving more. This walk burnt over 1000kcal for me at 73kg (calorie expenditure varies based on weight, gender etc).
Now I don't suggest you go walking 12 miles every cardio session to put yourself in such a large calorie deficit as this would take up too much time and cause too much weight to be lost (if you are eating at maintenance calories or even in a deficit).
Now what I do suggest is that walking is a great option for cardio- if this is what you enjoy and if it's sustainable for you.
Burning 250kcal walking will have the same effect on your weight loss as burning 250kcal on the cross trainer, the only difference is it will take more time to burn 250 calories walking. So if you have the time and enjoy walking more than regular cardio, don't sweat it (literally).
If walking isn't for you and you want to lose weight in as little as sixteen minutes per day use the button below.
BONUS- Five Fat Loss Hacks (That Don't Involve Walking)
1) Increase your NEAT (non exercise activity thermogenesis). Get more active, fidget, walk to places, pace whilst on the phone.
2) Stay stricter at weekends, don't waste a weeks hard work on alcohol. Go for the lower calorie options if you want to get drunk- and make sure you track it!
3) Cure your sweet tooth with healthier swaps. Go for sugar free jelly, Diet Coke or no calorie monster rather than grabbing a chocolate bar.
4) Plan ahead. Pack low calorie snacks (avoid nuts!)
5) Avoid cooking your foods in high calorie oils or butter, use low calorie sprays; you won't even notice the difference.
Laura Ciotte is a personal trainer and tutor/assessor for trainee personal trainers. She is based in Worthing, West Sussex and likes travelling, motorbikes and good food.
All the information on this website is published in good faith and for general information purpose only. www.lauraciottept.co.uk does not make any warranties about the completeness, reliability and accuracy of this information. Any action you take upon the information you find on this website www.lauraciottept.co.uk, is strictly at your own risk. www.lauraciottept.co.uk will not be liable for any losses and/or damages in connection with the use of our website.
From our website, you can visit other websites by following hyperlinks to such external sites. While we strive to provide only quality links to useful and ethical websites, we have no control over the content and nature of these sites. These links to other websites do not imply a recommendation for all the content found on these sites. Site owners and content may change without notice and may occur before we have the opportunity to remove a link which may have gone 'bad'.
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By using our website, you hereby consent to our disclaimer and agree to its terms.
July 2018


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Storm clouds brewing from Rawlings, Wyoming. Looking forward to some good rain in Denver today.
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Use the form on the right to contact us.
You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right.


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Stanza privata
3 ospiti
1 camera da letto
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Su questo annuncio
Spacious, sunny and welcoming lovely home in Christchurch. Lovely rose garden with trees surrounds the home giving it a peaceful and tranquil feel. We are located in a quiet and peaceful neighbourhood. Very close to the bus stop, malls, supermarkets, doctors and the airport.
The house has gone through abit of updated decor in the shabby chic style. The vibe of the house oozes warmth, coziness and relaxation.
We are a pretty relaxed bunch and expect the guests to feel same and just make themselves at home.
Accesso ospiti
All common areas of the house including laundry. Guests are welcome to use the kitchen to cook simple meals as long as they clean up afterwards.
Interazione con gli ospiti
I will be home most of the time and so will be able to assist guests with anything they require.
No smoking allowed in the house. Outside is permitted.
We are not a drinking ( drunk) or party house.
Cancella la prenotazione fino a 24 ore prima del viaggio per ottenere un rimborso totale. Puoi cancellare la prenotazione anche entro 24 ore dal tuo arrivo, ma la prima notte non verrà rimborsata.


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There's a few misconceptions I hear about Japan that constantly bother me. Travelers from around the world complain about using certain systems or the divergent way of doing things, and they forget they are in a different country, where things aren't the same as back home. It'd be like complaining that it doesn't snow over Christmas in Australia.
An article was posted in February 2014 called 10 Letdowns for Foreigners Visiting Japan. It annoyed me more than it probably should have (you can read the article here). The 'letdowns', as they were, seemed to all point in one direction; that the traveler didn't do any research of the country they were visiting before they went there. Hmm.
Apologies in advance, but what you are about to read can only be described as a good old-fashioned rant. Now, the rest of this isn't going to make much sense unless you've read the article. Okay, have you gone and done that? Good.
As I mentioned, the article is a list of 10 letdowns from travelers to Japan. The list comprised of 100 people telling respected newspaper Nikkei what they found disappointing. I have a problem with nearly everything on the list. Mostly, it appears as if the information was collected from 100 people who are culturally ignorant. I assumed the disappointment would be from lack of toilet paper available in public bathrooms, or something along those lines. But, no. It appears not. Here's the 10 items listed (two items are tied for number 10) and why I disagree…
10. "Souvenirs: There aren't enough." This probably bothers me the most. While you are in another country, everything is a souvenir. Besides the fact that you should simply be excited to keep a ticket from the subway, there are "real" souvenirs everywhere. As said in the article, I guess the souvenirs being discussed are things such as mugs and key-chains. However, every shop contains SO many cultural items that you can purchase, as well as clothes, toys and the generic "Japanesey" stuff like chopsticks and fans. If you've just experienced the holiday of a lifetime, and have likely taken hundreds of photos, why whinge because you couldn't buy a key-chain that said "I Heart Japan" on it?
10. "There's no flexibility in interactions/dealings with people". I don't quite understand this one – what interactions? Are they trying to pick up? Are they just being served as a customer? What sort of flexibility are they after, exactly? There is a way things are handled, and a way things are not. It's the same in every country.
9. "Withdrawing and exchanging money is difficult": It's really easy, as long as you do your homework before leaving home. You have multiple options;
- Get a prepaid travel money card (like eftpos but for international use)
- Exchange your money before you leave the country
- Get a VISA
Withdrawing money shouldn't be an issue – there are 7/11's on every corner, and nearly all of them contain an international ATM, as does the Post Office. You never even have to visit a bank. I first went to Japan on a school tour in 2008. So if a 16 year old girl who doesn't speak a lick of Japanese can do it, so can you. The instructions are quite clear. "I've seen many friends and colleagues have a tough time dealing with ATMS and banks that are geared for domestic customers and not international ones." Australian ATMS aren't really geared for international travellers either. Just sayin'.
If you're still a bit confused by the ATMS, you can check out the Shiki Book instruction page and learn all about them.
8. "Many stores over package and over wrap". Ugh, is that really a worry? Are you so affronted? How is this even an issue?
7. "Some restaurants don't have non-smoking sections." This is a country that only 100 years ago joined the rest of the world. It's smoking regulations aren't as strict, yes, but you should be able to find plenty of places that DO have non-smoking sections. Don't get annoyed when SOME restaurants don't offer a service you can easily find elsewhere.
6. "Food portions are small." The food portions are proportionate! Think about it; you fill up so easily on a small amount of rice. Just deal with it, because if you're still hungry, just order two serves.
5. "Lots of places were cash only." DO YOUR HOMEWORK, PLEASE. "Even though it's a developed country, I was surprised that lots of small shops don't take credit card." Doesn't the term 'small shop' mean anything? Japan is a cash society. Cards are deemed slow and unpredictable. This information is all over the internet and all over travel brochures; they require cash!
4. "Not being told the way to eat certain dishes at restaurants." Just eat it, like a normal human being. Be a big boy. They don't tell you how to eat your meal in other countries either. Unless it requires you to cook it, you are going to be fine simply by putting it in your mouth and chewing.
3. "Unable to understand the meal ticket systems at restaurants." HOW IS THAT EVEN POSSIBLE? It's so easy! Press the button on the meal you want; pay; get a ticket; give ticket to waiter; be seated; wait for food to arrive. Learn how to use them here.
2. "Free Wi-Fi lacking." Wi-fi is not a right, it's a luxury. We're lucky to have it in so many various places across Australia. And of course, different countries operate differently. Their internet is a lot more strictly monitored too. Surely we're not all so addicted to the internet, that we need to have it at every opportunity possible, even when we're exploring a foreign country?
1. "There are few foreign language services." Please, don't go to another country if you don't learn at least some of the language first. If you go anywhere without an inkling, you will always believe they don't have enough foreign language services. Besides; most things in Japan also include the English translation. Not everything, but most things.
There you have it. I'm dreadfully sorry (though at heart, not really) about the way I view these "letdowns". But they feel so trivial to me.
Have you got your own disappointments about travel to Japan? Comment below!


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2005 Mustang GT
This is the original muscle car! Original, one owner, never smoked in! Never wrecked or abused. Adult owner. This car was owned by a Washington State Trooper who was very meticulous and very fussy about this car! As you can see, it's PERFECT! The exterior paint is finished in the original factory graphite metallic and still looks showroom! The factory, five spoke alloy wheels are curb rash free and superb with excellent tires. The windows have been professionally tinted. The interior is finished with factory, power bucket seats that are finished in original, dark gray glove soft leather that is virtually wear free.
The dash and headliner are perfect! The car has power windows, tilt, icy cold AC, 2 factory keys with remote entry. The trunk has Dyno mat and is quite for the sound system. The car has a 4.5 L V-8 automatic transmission, traction control, ABS brakes, optima battery, power steering, power windows, cruise control, leather, and an upgraded Kenwood touch screen audio system with Bluetooth. Clean CARFAX and clean auto checks. This car has always been taken care of and has been meticulously maintained. Original factory service books. This car has every option that was available at time of purchase. Car has a wholesale book of over $16,000. Bid with confidence. You'll not find another car like this one! Will be sold today to the highest bidder.


text: On Sunday June 4th we will celebrate our high school and college graduates during our 10:00am worship service. If you or a family member would like to be included in our recognition please provide a photo, graduation information, and a write up about what is next. You can turn these into the office or email Ed at firstname.lastname@example.com by May 30th. Graduates are encouraged to wear their hats, robes, and cords from their school.


text: Morocco's new Prime Minister Saadeddine Othmani outlined his coalition government's program during a joint session of the parliament's two chambers Wednesday.The parliament is expected to spend this week discussing the program before ultimately voting on whether to approve it – a hurdle Othmani will need to pass in order to be inaugurated.The plan was submitted to parliament after Othmani's government agreed on the draft during their first meeting, earlier Wednesday.Othmani stressed during the meeting that this government will continue with reforms started under the former government and will maintain its general approach, while also trying to address previous weakness and move forward on "other reforms."Earlier in April King Muhammad VI approved the country's new government led by Othmani, a member of the ruling Justice and Development Party (PJD).Former Prime Minister Abdelilah Benkirane had been tasked with creating a coalition in October, following the JDP's election win, but was removed after five months of negotiations with other parties failed to produce an agreement.According a Cabinet statement in March, the king took the decision to appoint someone else to form an administration "in order to get past the current state of deadlock." -


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Does your school organise anything special for Christmas - outings etc?(37 Posts)
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• Introduction of the village
• Demographical dates
• Touristic sights
• Culture in the village
• Famous people born in the village
• Photogallery
Introduction of the village
The village lies in the valley of the Leckert stream close to the Nyiko river
at a height of 515 meters. It is 4 kilometers from Simonesti on the 39 village
road. Its neighbors are: Medisoru Mic in the north, Turdeni in the east, Nicolesti
in the south. The village is settled in the place of two other villages from
the 13 th century - Kortvefa, Szenakert. The disappearance of these two villages
can be explained with the coming of the Tartar hordes. The survives hid away
and later they founded Medisoru Mare.
The name "medisoru" was originally the
name of a kind of a stream. Some streams that had little water in them
were shallow and their bed was narrow. The adjective "mare" - big -
was given to it so that it can be differentiate from Medisoru Mic, a village
nearby Cristuru- Secuiesc.
In the 12 th century the village was still Roman-Catholic and had no church of its own, it belonged to Nicolesti. It had its first own church in 1600 and in the 18 th century it became a Unitarian mother church.
The Unitarian church was built in 1805 from stone and it is roofed with shingle. Of the church from the late Middle Ages they kept the two gates in Gothic style. One of them is the entrance of the bell tower, the other is the entrance from the bell tower into the church itself. One of the gates has a pointed arch, the other is semicircular. The paneled ceiling is from 1810. The church is among the monuments of Hargita county.
One of the bells of the tower that is from 1496 is worth seen, too.
The oldest dates about the primary school from Medisoru Mare are from 1801.
The functioning of the school up to our days is due
to the rules "Barn of the Unitarian School of Medisoru" that was
an understatement. According to it the budget of the school was always
to be taken care of with the money made from the barn.
Dr. Kiss Elek (1888-1971) Unitarian bishop, religious writer, translator
Szabó Árpád (1913-1943) poet, writer, journalist, died as a martyr
Szabó Sámuel writer of the monograph of the village
Ferenczi Kálmán jurist, clerk in the jurist ministry
Ferenczi András (second half of the 17 th century- 1795) Canon of the Roman Catholic church of Transylvania , chief dean and priest from Targu-Mures, orator
Szederjesi András Dr. (1926-) sculptor
Nyitrai Németh Csongor minister


text:
About our company
About Us
Natural Vitamins Laboratories is an industry leading manufacturer of health and wellness care solutions. Our products include a comprehensive line of nutritional supplements, multi-vitamins, minerals, herbs
Established in 1993, Natural Vitamins Laboratories is committed to provide you with the lifelong benefits of sound nutrition and wellness practices.
Our Products
Vitameal vitamins, supplements and wellness products are manufactured to the highest standards of potency and purity.
Product Line Structure
- Mens
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- Nutrition
- General Nutrition
- Sports Nutrition


text:
By Monty Zarrouk, Senior Solutions Marketing Manager, NetApp
The volume and speed of patient data generated in the healthcare sphere is at an all-time high, courtesy of sophisticated healthcare applications, data intensive technologies such as MRIs, and the proliferation of new personal devices and Internet of Things (IoT) sensors. Add stringent regulations mandating secure, long-term records retention, and it's no wonder healthcare providers feel challenged in meeting all of these requirements while also containing costs and improving the quality of patient care.
As senior solutions marketing manager at NetApp, it's part of my job to help healthcare customers meet these challenges. I recently sat down with Frank Tollefson, assistant director of Network Services at Engage, the technology division of non-profit Inland Northwest Health Services (INHS), to discuss how their team leveraged NetApp to improve backup processes and deliver better services to INHS's member hospitals and clinics.
What were some of the challenges you were seeing in delivering your services?
Nearly 40 hospitals rely on our hosting services to manage and protect their critical data, such as MEDITECH electronic health records. Our monthly expenditures were going through the roof so we needed to figure out a way to help member hospitals and clinics easily, securely, and affordably protect expanding data volumes. We initially offered tape-based backup services, but the time and cost to create, manage, transport, and store them quickly skyrocketed. To continue to provide customers with cost-effective solutions, we needed to make our backup processes more efficient.
What led you to NetApp?
We first considered purpose-built backup appliances, but that meant purchasing expensive redundant boxes with limited scalability outside of sizing up to the next appliance. That's when NetApp AltaVault® cloud integrated storage soon caught our attention. To a business already invested in the freedom and flexibility of open source architecture, AltaVault's straightforward, secure, and efficient operations, coupled with seamless integration with any backup software or cloud, held great appeal.
How did the deployment process go?
Testing began immediately, combining a low-cost virtual AltaVault appliance with Engage's existing MEDITECH-certified BridgeHead backup software. To provide off-site replication, AltaVault targets the division's newly created Engage HealthCloud ObjectStore-purpose-built, healthcare-specific, enterprise object storage located across the organization's existing data centers. Not only did the pilot validate the solution's worth with fast, simple, and cost-efficient backup in Engage's hosted MEDITECH environment, but it also laid the groundwork for a whole new off-site backup-to-cloud service.
Within hours Engage had deployed a physical AltaVault AVA400 appliance capable of accommodating over 4PB of logical data in the cloud-enough to support its hosted MEDITECH backup environment for years to come. Engage uses equally easy-to-deploy virtual AltaVault devices and virtual appliances, with the option to use small virtual machines in smaller environments, to support its customer backup-to-cloud services.
What are some of the results you've seen since deploying NetApp AltaVault?
We quickly realized that our successes with AltaVault could easily be replicated in hospitals and clinics facing the same backup-to-tape challenges. The flexible, easy-to-deploy AltaVault architecture and an Engage HealthCloud ObjectStore-orchestrated infrastructure enabled the division to quickly introduce an affordable and attractive service to member hospitals and clinics.
AltaVault appliances, Engage HealthCloud ObjectStore, and even new data center deployments (such as a cutting-edge NetApp FAS8000 series storage system running the NetApp clustered Data ONTAP® operating system within Engage's hosting environment) are making it easier than ever for a growing roster of Engage customers to direct more time and money into patient care.
This HIMSS 2016 customer interview is a part of a series that highlights our customers' successes in the healthcare industry. To learn more about what NetApp is doing at HIMSS, visit our event guide.


text:
Thankfulness Brings Togetherness
Most drawings begin in black & white, somewhat intriguing- these opposites. Do opposites attract? Can we find something good in the opposite? This week I have been concentrating on togetherness along with gratitude-appropriate for Thanksgiving week, don't you think? Follow my visual story through to the finale mid-morning Thanksgiving day! ..Drop by to see other images of togetherness if you please and I invite you to follow me if you like, so you don't miss any of the story!
Blessings, Terri ~ Would love to hear from you! ~ comment, share, tweet, pin or post ;D ~~


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you saying this is a rhythm issue?
Your link is a video and I have limited data allowance so sorry cant afford to watch it But I am a native speeking English person and I too worked a lot on my enunciation, and I did a lot of tongue twisters which I have now finished doing and I think it helped me out a lot. they recon that tongue twisters are great for people learning new languages
2 cats in a dust bin replied to Chamz102's topic in Review My SingingThe word to me is not a real word it is just a made up word, made up by our masters so they can lie to use like they lie to us about everything ells in life! The teacher I have now (Matthew) is a professional baritone opera singer and has all London bachelor degrees and everything. Any way I was talking to his mom and she mentioned someones name who was a talented X-factor finalist (cant remember his name have no interest in silly little pantomime shows like that) but if your a fan of that kind of thing then this guy is now some kind of celebrity. Any way this talented armature who had no previous experience or training (so the show claimed) had trained with Matthew and sang in the same opera house as Mathew for 4 years prior to this. I mean you could just not make up a bigger pile of then that really could you. Never-mind. Well on the bright side of things. this false pretence of 99.9% of people don't have talent when infact 99.9% of people are capable of learning to sing well. Keeps out competition But there again this is most probably why the OP (like so many other newbe's) will not return
2 cats in a dust bin replied to Chamz102's topic in Review My SingingHum; let see; what dose talent actually mean The Cambridge English dictionary states it (someone who has) a natural ability to be good at something, especially without being taught: http://dictionary.cambridge.org/dictionary/english/talent So I guess that would mean no one on hear has any talent what so ever
2 cats in a dust bin replied to Manolito Mystiq's topic in Review My Singinghttps://yogainternational.com/article/view/sandbag-breathing-30-days-to-a-stronger-diaphragm
2 cats in a dust bin posted a topic in Vocal Health Discussions.Does anyone get a swollen up ear like deafness like your ears had popped on an airplane after a while of practicing high notes? Is this normal or bad techniques or too high of a note for myself or just doing it too many times? Thanks 2CIADB
2 cats in a dust bin replied to Jarom's topic in Review My SingingJarom; I don't want to sound disrespectful or rude as I know you are a professional musician But all your songs sound the same! and without you singing something a bit different with a different melody I just cant see you hitting the big time Have you tired covering/ practicing other artists that you have done nothing like before, songs that you never though about before that my give you some new inspiration and new art.
Adolph Namlik started following 2 cats in a dust bin
2 cats in a dust bin replied to 2 cats in a dust bin's topic in Review My SingingThanks But I have just gotten over a heavy belt of laryngitis and feling a lot better now and I hope to be back to singing scales and other strenuous exersises soon That full set of the piano is too much for me and I must take it easyer by doing only the bit that is in my vocal range
2 cats in a dust bin replied to 2 cats in a dust bin's topic in Review My SingingOK I will do, but I think I will leave it a few weeks until I have finished this exersise I think you will like the end product Robart
2 cats in a dust bin replied to 2 cats in a dust bin's topic in Review My SingingDont think that would be advisable given the other comments to this thread
2 cats in a dust bin replied to 2 cats in a dust bin's topic in Review My SingingI have been sining this set of scales for several weeks now; but as I said normaly my vocie dose not crack that low up the scale But I do train as much as I can within the time scale I can or before I am physically exhausted trying not to break my vocie
2 cats in a dust bin replied to 2 cats in a dust bin's topic in Review My SingingCVT?? Tone/ timbre I am sorry to bouth of you but I have no idea what you are talking about. I sang the same scale exersise today with out any problems and I do not see what tone will make any differance to my ill voice I sang with yesterday If you are convinced this is a tone issue then I will upload another clip of me singing scales when I can manage to sing the entire piano at some opint over the weekend
2 cats in a dust bin posted a topic in Review My SingingWell there I was again; singing scales as you do. But today and a bit of yesterday my voice cracked when singing at this range; I can normaly sing these notes in my head vocie with out a problem but just now I can not! Anyone know what has caused my voice to start cracking? https://app.box.com/s/ukl64k9kxnsqrxfwuu4oq7vtfmpb5ubb Thanks 2CIADB
2 cats in a dust bin replied to 2 cats in a dust bin's topic in Vocal Health Discussions.I watched you video and I know you did mention some of them but can you please give some names of immune boosters I can get from the chemist? What did you think of that vedio I posted?
2 cats in a dust bin posted a topic in Vocal Health Discussions.Just been watching the video in this link and have to ask; what do you think of it all? http://takelessons.com/blog/lost-voice-remedies-z02


text:
The Brotherhoods
Inside the Outlaw Motorcycle Clubs
Not available
(If any tax is payable it will be calculated and shown at checkout.)
Preview (read now) Add to my own site Add to my wishlist Author's page Publisher's page
moreMore than fifty thousand copies sold in Australia, now fully updated and revised.
Bikies consider themselves 'the last free people in society'; unrestricted by the laws that rule ordinary citizens. Yet they have strict joining rules and jealously guard their privacy. The twenty-first century has seen bikie culture move from secretive disorganised crime to far more threatening organised criminal activities that led to the death of a Hells Angel's associate at Sydney airport in 2009, and the gang-style killings that preceded it.
Arthur Veno's account of bikie culture is as close to firsthand as is ever likely to be published. Australia's leading bikie expert, Veno reveals the true picture of the brotherhoods. Drawing on in-depth interviews, personal stories and years of meticulous research, he explains the rules and rituals of the clubs, tells of landmark incidents and profiles some famous bikies. In this fully revised edition of The Brotherhoods he outlines the rise of the so-called Nike bikies whose drugs and turf wars threaten to spill onto our streets, and the attempts by governments to introduce controversial laws to control the violence.
The Brotherhoods is the definitive account of bikie culture in Australia. less
Allen & Unwin; Read online
Title: The Brotherhoods
Author: Arthur Veno; Edward Gannon
Title: The Brotherhoods
Author: Arthur Veno; Edward Gannon
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Subject categories
- Academic > Sociology > Social pathology. Social and public welfare. Criminology > Criminology > Crimes and offenses
- Academic > Sociology > Social pathology. Social and public welfare. Criminology > Social service. Social work. Charity organization and practice
- Social Science > Popular Culture
- Social Science > Criminology
- True Crime


text:
Hey there, time traveller!
This article was published 9/4/2008 (3422 days ago), so information in it may no longer be current.
According to a highly placed child welfare source, Shirley Guimond's call was a plea for help which should have triggered a CFS response in the interests of the two-year-old boy and his sister.
Guimond couldn't reach the social worker, says the source, and left voice mail messages.
Her phone calls were never returned.
"The two phone calls made to the social worker by Shirley Guimond was (sic) common knowledge at the Manitoba Foster Family Network," the source claims.
The Guimond siblings' foster family contacted the MFFN to appeal a CFS decision to remove the children from their home.
They lost their appeal.
Gage and his sister were taken from the foster home and "reunited" with blood relatives.
Two-year-old Gage was killed in July 2007 after having been sent to live, along with his sister, first to his grandmother and then to great-aunt Shirley Guimond, even though social workers were aware the grandmother had addictions issues and Guimond had a criminal record.
She is now charged with manslaughter in the toddler's death. Gage's sister was returned to the original Selkirk foster family after her brother was killed.
She was covered in bruises when she was removed from Shirley Guimond's house.
Last month, Family Services Minister Gord Mackintosh said the safety of children will take precedence over all other considerations -- including cultural and family ties -- for kids in care in Manitoba's child welfare system, through legislation expected this spring.
The government has not called an inquest into Gage's death and will not acknowledge whether any CFS staff have been fired or disciplined in the case.
A source close to the system, however, said there was at least one high-ranking employee placed on paid leave following Gage's death, but that he has since returned to work.
A government spokesperson said that neither Mackintosh nor Elsie Flette, CEO of the Southern First Nations Child and Family Services Authority would comment on the newest allegations.
The operations of Sagkeeng Child and Family Services agency are being reviewed as part of an ongoing probe into the death of the two-year-old. Sagkeeng CFS was the agency responsible for Gage's care when he was murdered.
Flette said recently that Sagkeeng CFS is being looked at amid a review of Gage's case conducted by the Southern Authority.
The review was officially called for under Section 4 of the Child and Family Services Act.
On Tuesday, the Family Services spokesperson conceded the allegation concerning Shirley Guimond's unreturned phone calls, which were news to the department, would now be included in the Section 4 review.
All of this alleging and denying and dodging has the handy effect of obfuscating the truth.
Plain and simple: Gage Guimond was killed while under the nominal care of CFS, handed over to a distant relative by a novice social worker and left to die.
Shirley Guimond will have her day in court to determine whether or not she killed the bruise-covered toddler.
But if she reached out to a CFS worker before Gage died, she shouldn't be the only one on trial.
Lindor Reynolds blogs at www.winnipegfreepress.com