text:
One day being tired of the way I got treated by everyone else and the way I felt, I decided to take charge and began a diet that would get rid of all the extra weight. I followed the diet that most people trying to lose weight usually follow: the starve to death diet. The difference between most people and me was that most people usually quit their starvation diet within a week; I didn't.
To make a long story short, I became anorexic and after a year I ended up weighing 90 lbs. My family, concerned about the situation decided to take me to a nutritionist that dealt with cases like this. This nutritionist told me something that completely changed my life: "Food will not make you fat; It is the abusive intake of the wrong kinds of food that will". That sentence made so much sense to me that I decided to slowly increase my food intake and follow the diet that she prescribed.
At that point in my life I became interested in the subject of nutrition, and began reading articles about the subject. One day, I began looking at the muscle magazines in the supermarket and saw a picture of the one and only Arnold Schwarzenegger. From that moment on, I knew exactly how I wanted to look. It was in that summer of 1990 that I began my bodybuilding journey.
Now, almost ten years later and 100 pounds heavier, I decided to share with everyone the way in which I accomplished this remarkable physique transformation, in hopes, that you (the reader) can feed from my knowledge and achieve the bodybuilding goals that you have as fast as humanly possible.
The Formula For Success
Being an engineer it is hard for me to write a document that does not contains at least one formula. However there is no need to worry because you will not need to understand complicated mathematics to be able to use this one. However, you will need to have a strong desire to change the way you look in order to apply it.
The Formula Is The Following:
S = Success
D = Determination
T = Training
N = Nutritional Program
R = Rest/Recovery
Where S is the success that you will achieve in your program, D is the determination that you have to achieve success, T is the training that you use, N is your nutritional program and R stands for rest & recovery.
Each component in the formula above can only have two values. A value of 1 is given to a component if it is followed completely. A value of 0 is given to any component that is not followed or followed halfway. Therefore, if every single component is followed, you get a maximum value of 3. In this case the person will get the fastest results possible from their program.
If the person stops following one of the components inside of the parenthesis then you get a lesser value and not optimal results. However note that if you don't have any determination you get a value of 0 which means that your whole program will fail and you won't get any results. The reason for this is because determination is by far the most important factor in determining the amount of success you will achieve in your bodybuilding program and we will later see why.
After examining the formula above, now it is easy to see why just purchasing a sophisticated gadget or a couple of magic pills at the health food store are not going to cut it. In order to achieve permanent weight loss all of the factors described above have to be present and in perfect harmony. Follow one but not the others and your success will be negatively affected.
Now that you have an idea of what it will take to get the body of your dreams, lets talk about how to go about doing it it. After all, only applied knowledge is power.
Determination is the first component of the formula and with good reason. Of all of the four components that make up the formula this is the only one that is more important than the remaining others. If you are not determined enough to make the sacrifices necessary to get in shape, then dear reader nothing is going to happen. You can have all the knowledge that I have as to how to get in superb shape but if you don't apply it, then all you have is wasted knowledge.
You need to want to change your appearance as badly as you would like to breathe if you were drowning. You also will have to believe in yourself and know that you can do it. You must not have any doubt in your mind that it is possible to change. If you have any doubts, believe me, you will fail.
Here Are Some Of Our Transformations.
See How They Did It! Click Here To See More!
You will also need to have tunnel vision, in other words, look at your goal and no matter how much adversity you encounter, stick to your plan, follow through and get there. It is not an easy path. In a day and age where skepticism and negativity rules, roadblocks will appear (such as people telling you that you will not succeed or putting your program down, etc.). Every time you encounter a negative situation like that, use it to your own advantage.
Use it to fuel your desire to achieve whatever goal you have in mind. Don't let anybody put you down. This is important stuff. This not only applies to changing your appearance; this applies to every aspect of your life. If you want something, and you want it badly enough you will be able to get it no matter what. Set a goal, have a plan and follow through no matter what happens until you reach that goal.
In this report I give you a proven plan to change the way you look, whether the goal is to simply lose a few pounds and firm up or become a bodybuilder I give you the knowledge to get there. All I ask of you is that you use your desire and put the plan to work for you.
Training is the first component inside of the parenthesis of the formula for success. The way you train will ultimately determine the way that you look. This is how you will be able to sculpt your body into a work of art.
Weight training is the number one way to re-sculpt your body. Weight training is by far superior to any other form of exercise because it is the only one that can give shape to your body and increase your metabolism permanently. This alone will kill the root of obesity; a slow metabolism. No ladies, weight training will not make you muscle bound.
For ladies, weight training will provide the firm, cellulite free looking body they are looking for. It will not make them look like Arnold Schwarzenneger because their bodies simply do not produce enough testosterone (male hormone that is responsible for muscle growth) to achieve that look. As far as men are concerned, weight training could either make them look as fit as the guys in Baywatch, as buffed as Arnold or any point in between. It all depends on how far you would like to take it.
Rules For Effective Weight Training:
In order for weight training to be effective the following rules should be followed:
- Each Session Should Be Short; 40 Minutes Maximum. The maximum amount of time a weight training session should last is 40 minutes. After 40 minutes the levels of muscle building and fat burning hormones (like growth hormone and testosterone) begin to drop.
Also, the glycogen in your system, which is the fuel that your muscles use to contract, has been depleted. What this means is that training for any more than 40 minutes will actually be a waste of your time since you will no longer have the hormones or the fuel necessary to produce muscle growth.
Continue to train past 40 minutes and you will get impaired recovery which leads to overtraining, a condition where your body does not recover from its weight training sessions and leads to lose of strength and muscle mass.
- The Rest Between Sets Should Be Kept To A Minimum; 60 Seconds Or Shorter. Keeping your rest time in between sets and exercises to a minimum not only allows you to perform a prodigious amount of work within the 40 minute training window but it also helps improve your cardiovascular system and most importantly maximizes the output of growth hormone, the powerful fat burning, muscle building hormone that we mentioned earlier.
Also, this range promotes a muscle voluminizing effect in which water goes inside the muscle cells (not outside) and makes the muscles look more firm and bigger. Do not confuse this with water retention outside of the muscle cells, which is what makes us look puffy and fat.
- The Sets Of Each Exercise Should Be Between 8-12 Reps Each. There are many reasons for this. First and foremost, it has been shown that it is within this range that growth hormone output is maximized. As we already know, this is a good thing since this hormone does exactly what we are looking for (it increases muscle and decreases body fat).
Also, since we are performing so many repetitions, you get a great pump (blood rushing into the muscle) which is a good thing since along with the blood are nutrients that nourish the muscle cells and help them recover and rebuild bigger much faster.
Finally, performing this amount of repetitions reduces the possibility of injury dramatically since you will need to use a weight that you can control in order to perform the prescribed amount of reps.
- Training Must Be Progressive. This principle applies more to bodybuilders than to people who are just interested in getting in shape since bodybuilders are the ones interested in gaining enormous amounts of muscle mass. Progression means performing one more repetition than the last time the exercise was performed or a little bit more weight if you are able to do more than 12 repetitions for a particular exercise.
It is important to understand that we will not be able to increase weight or increase the number of repetitions in every single session. However, it is important to know that the overall goal of the bodybuilder is to ensure progression over a period of time because this will ensure the continuous addition of muscle mass.
People who use weight training as a means to lose weight and get in shape need to apply the progression principle up until the point that they reach the muscle building goals that they have in mind. Once the person is happy with the amount of muscle that they have gained then instead of concentrating on increasing the amount of weight they should concentrate in decreasing the amount of time in which the training session is completed but using the same amount of weight as before.
This would make the training more aerobic in nature and it will give it a stronger fat burning effect without adding any more muscle mass.
- Training Must Be Varied. For the bodybuilder this is very important as this will also ensure continuous gains in strength and muscle mass. Variation does not necessarily means changing all of the exercises in the program. As you will soon see there are only a few exercises we need to be concerned with.
Change could take place in any form. For example, once you notice that you are not gaining strength in your exercises (this typically happens after six sessions of performing the exact same routine for the advanced trainee) you can go ahead and change the order in which the exercises are being performed.
You may want to superset (do one exercise after the other with no rest in between) a couple of the exercises or you may want to substitute the exercise completely for a similar one (i.e.: substitute bench press for dumbbell bench presses) for the next few weeks until your strength gains stop again.
Even if you are like me and you don't like to change the exercises in your program, changing the order in which they are performed, varying the speed at which they are performed or even shortening the amount of rest in between sets for the next six sessions from 60 seconds to 30 can have a big impact in the amount of gains you make. Every time you do something that your body is not used to, it will prompt the body to change (in this case grow).
So bodybuilders, remember; once your strength gains stop, don't be afraid to change your routines. You will be surprised at the amount of muscle mass that you will gain after doing so.
- Training Must Be Composed Of Free Weight Basic Exercises. Only free weights provide the fast results you are looking for. The body is designed to be in a three dimensional universe. Therefore, whenever you use a machine and you limit your body to a two dimensional universe you limit the amount of muscle fibers that are going to do work and therefore you get less results. I am not saying that all machines are bad.
Some machines definitely have a place in our weight-training program. However, our program should be mostly based on barbell, dumbbell and exercises where the body moves through space such as the dip, the pull-up, the squat and the deadlift. The best exercises for each bodypart are the following:
Wide Grip Pull-ups to front
Wide Grip Pull-ups to Back
Chin-ups with palms facing your body
Chin-ups with a Neutral Grip (Palms facing each other)
Bent Over Rows
Bent Over Rows with inverted grip
T-Bar Rows
Dumbbell Rows
Incline Bench Press (and its dumbbell version)
Flat Bench Press (and its dumbbell version)
Chest Dips, Pushups
Decline Bench Presses (and its dumbbell version)
Barbell Squats (and its Dumbbell Version)
Hack Squats
Leg Press
Leg Extensions
Stiff Legged Deadlifts (and its Dumbbell Version)
Lying Leg Curls
Standing Leg Curls
Seated Leg Curls
Behind the Neck Press (and its Dumbbell Version)
Upright Rows
Lateral Raises
Bent Over Lateral Raises
Barbell Shrugs to Front
Barbell Shrugs to Back
Dumbbell Shrugs
Upright Rows
Barbell & Dumbbell Curls
Barbell & Dumbbell Preacher Curls
Incline Dumbbell Curls
Concentration Curls
Hammer Curls
Barbell & Dumbbell Lying Triceps Extensions
Barbell & Dumbbell Overhead Triceps Extensions
Triceps Pushdown
Triceps Dips
Close Grip Bench Press (and its Dumbbell Version)
Standing Calf Raise
Seated Calf Raise
Donkey Calf Raises
Calf Raises on Leg Press Machine
One Legged (or Two Legged) Calf Raises with Dumbbells.
Leg Raises
Leg Raise +Crunch.
A typical workout might look like the following:
Mondays/Thursdays - Chest, Back & Rear Delts
- You can substitute the exercises above with any other basic exercise. Just don't add any more sets to the routine.
- Note that this routine could be done at home with adjustable dumbbells and a bench.
- Only rest 30-60 seconds in between sets.
- I like to exercise first thing in the morning on an empty stomach since that way I burn 300% more bodyfat and increase my growth hormone levels.
- Feel free to pair up exercises and superset them. It gives an incredible pump!
Incline Dumbbell Bench Press - 8 sets of 8-12 reps
Dumbbell Rows - 10 sets of 10 reps
Dumbbell Flyes - 2 sets of 10 reps
Bent Over Lateral Raises - 3 sets of 15 repetitions
Click here for a printable log of Monday/Thursday.
Tuesdays/Fridays - Shoulders, Arms & Abs
Dumbbell Shoulder Press - 3 sets of 10 reps
Dumbbell Upright Rows - 4 sets of 10 reps
Dumbbell Curls - 8 sets of 10 reps
Dumbbell Overhead Triceps Extensions - 8 sets of 10 reps
Click here for a printable log of Tuesdays/Fridays.
Wednesdays/Saturdays - Quads, Hams & Calves
Dumbbell Squats - 6 sets of 8-12 reps
Dumbbell Lunges - 4 sets of 8-12 reps
Dumbbell Stiff Legged Deadlifts - 6 sets of 12 reps
Dumbbell Calf Raises - 7 sets of 20-40 reps
Nutrition Overview
Without a good diet, your dreams of achieving your ideal body will never be reached. We'll first discuss some nutrition basics and then we'll discuss the characteristics of a good nutrition program.
Characteristics Of A Good Nutrition Program:
- It should favor smaller and frequent feedings throughout the day (every two to three hours) instead of two or three large ones. Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat.
Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!). The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario!"The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario!"
- Every meal should have carbohydrates, protein and fat in the correct ratios. Having a meal that is not balanced (for example, a meal that is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly.
Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing whichever of those carbs that were not used for energy into fat.
Conversely, if you only eat protein, you will lack energy since your body will not have a source from where to create it. In addition, the ratios for each particular macronutrient have to be correct in order to get the results you want.
A Good Macronutrient Ratio Is The Following:
45% of your calories should come from Carbohydrates.
35% should come from Protein.
20% should come from Fats.
Again, without getting into the biochemistry, lets say that this ratio creates the best hormonal environment in the body for gaining muscle and loosing fat( ie: Testosterone and growth hormone production increases and insulin is in just the right amounts). It's very important to keep this ratio intact.
Nutrition Basics
There are 3 Macronutrients that the human body needs in order to function properly.
1. Carbohydrates
Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin.
Insulin is very important because:
- It grabs the carbohydrates and either stores them in the muscle or stores them as fat.
- It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair.
Most people that follow low fat diets but are overweight are in that condition because they are eating an overabundance of carbs. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbs than necessary and that we eat the right amount of carbs. An easy way to get in the right ratio of carbohydrates to proteins and determine if you are eating too many carbohydrates is the following:
Multiply the amount of protein (in grams) that you are eating in your present meal by 1.5. This will give you the maximum amount of carbs (in grams) that you can eat in that particular meal.
Conversely, if you don't eat enough carbohydrates, you will feel tired, lethargic, and irritable. To see if you are not eating enough carbohydrates, just multiply the amount of protein that you are eating in your present meal by 1. If the amount of carbohydrates that you are planning to take in is less than the result, then you are not taking enough carbs.
For example, if you are eating 8oz. of chicken this comes out to approximately 45 g of protein.
45 x 1.5 = 67.5 g » Max amount of carbs you can eat in that meal.
45 x 1.0 = 45.0 g » Min amount of carbs you can eat in that meal.
Now that we have talked about the importance of having just the right amount of carbs, let's talk about which are the best sources of carbs. Carbohydrates are divided into complex carbs and simple carbs. The complex carbs give you sustained energy ("timed release") while the simple carbs give you immediate energy. It is recommended that in the morning and after the workout you eat a combination of both complex and simple carbs, while at night you should eat mainly complex carbs. During the day you can eat a combination of both. Below is a list of good sources of carbs:
There are two types:
1. Complex Carbohydrates:
Oatmeal (1 cup dry)
Sweet potatoes (8 oz baked)
Potatoes (8 oz baked)
Rice (1 cup cooked)
Pasta (8oz cooked)
Corn (1 cup canned)
Peas (2 cups cooked).
Each serving equals approximately 50 grams of carbs.
Broccoli (1 cup raw)
Carrots (1 cup raw)
Cauliflower (1 cup raw)
Green beans (1/2 cup raw)
Lettuce (5 cups raw)
Mushrooms (2 cups raw)
Pepper (1 cup raw)
Spinach (3 cups raw)
Zucchini (1 cup raw)
Each serving equals approximately 6 grams of carbs.
2. Simple Carbohydrates:
Apples (6 oz)
Bananas (3 oz)
Grapefruit (8 oz)
Grapes (3 oz)
Oranges (6 oz)
Pears (5 oz)
Pineapple (6 oz)
Each serving equals approximately 20 grams of carbs.
2. Protein
Every tissue in your body is made from
protein (ie; muscle, hair, skin, nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbs timed released, so you get sustained energy throughout the day.
Everybody that is involved in bodyshaping or bodybuilding should consume at least 1 g per pound of lean body mass. (meaning that if you are 200 lbs. and have 10% body fat, you should consume at least 180 g of protein since your lean body mass = 180 lbs.). Nobody should consume more than 5 g per pound of lean body mass. I don't like to consume any more than 1.5 g per pound of bodyweight on any day since I think more than that is a waste.
Good Examples Of Protein Are:
Eggs (I use Egg Substitute: 2 cups liquid)
Chicken breast (cooked, skinless and boneless: 8 oz)
Turkey (cooked, skinless and boneless: 8 oz)
Lean (90% lean) red meats (8 oz)
Tuna (6 oz)
Each serving size approximately equals 40 grams of protein.
3. Fats
All the cells in the body have some fat in them. Hormones are manufactured from fats. Also, fats lubricate your
joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.
20 to 30 percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 30% and you start accumulating plenty of fat.
An easy way of determining how much fat to have in one meal multiply .26 x (amount of protein in grams) which will give you the minimum amount of fat needed in that meal. .44 x (amount of protein) = maximum amount of fat that can be eaten in that meal. Since all protein sources have some fat in them, the way I get the rest of the essential fatty acids I need in my diet is by adding one tablespoon of flaxseed oil twice a day.
Good Sources Of Fat Are:
Canola Oil: (1 tablespoon)
Natural Peanut Butter (2 tablespoon)
Olive Oil (1 tablespoon)
Flaxseed Oil (1 tablespoon)
Fish Oils (1 tablespoon).
Each serving size contains 14 grams of fat.
4. Water
Although not a macro nutrient, water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape almost always underestimate the value of water.
Water is good for the following reasons:
- Over 65% of your body is composed of water (most of the muscle cell is water).
- Water cleanses your body from toxins and pollutants that would get you sick.
- Water is needed for all the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.
- Water helps lubricate the joints.
- When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
- Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
- Cold water increases your metabolism.
In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.
A sample of what I eat on a daily basis is presented below:
Note: I eat this way from Monday to Saturday. Sundays are my free day and I eat whatever I want.
Usually people think that supplements are the most important part of a weight loss or bodybuilding program. The real truth is that supplements are supplements. Supplements do not make up for improper training, or lack thereof, and a crapy diet. Supplements only work when your diet and your training program are already perfect.
Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals which will increase the probability of you suffering a deficiency if you don't have adequate supplementation.
We cannot rely solely on foods nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket and the cooking, air and light havealready robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.
Another reason why I think that supplements are an important addition to our already good training and nutrition program is because some supplements allow us to go beyond our normal performance levels by up regulating the normal amounts of a nutrient in a cell.
Now that we know why supplements are a good addition to our training and nutrition program, lets go and see which supplements I think are an important addition to our daily diet.
There are two main categories of supplements:
Category 1: Essential Supplements.
These are supplements that have to be taken on a daily basis in order to prevent us from getting any vitamin or mineral deficiencies that might affect our performance and muscle/fat burning abilities. The following supplements fall in this category:
- A Potent Multiple Vitamin and Mineral Formula: Necessary to support daily bodily functions.
- Chromium Picolinate: Mineral that enhances the effects of insulin, the hormone that pushes amino acids (protein) and carbohydrates into the muscle cell. This is one of the most anabolic hormones in the body. This is the hormone that determines if the food that you eat is going to be used for muscle production, energy production or fat production. When insulin is secreted in moderate levels it aids in muscle and energy production. In excessive levels it only promotes fat storage.
Chromium Picolinate is good because it upgrades insulin's capability of muscle and energy production. The end result is that chromium helps us gain muscle and lose fat faster. Chromium does this by keeping our blood sugar levels stable, preventing insulin levels from going high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. Don't expect to take chromium, be able to pig out and still lose fat.
- Vanadyl Sulphate: Mineral that enhances carbohydrate metabolism by pushing more than normal amounts of carbohydrates into the muscle cell. From vanadyl use you can expect to gain up to five pounds of lean body mass from increased glycogen (carbohydrate) storage in the muscle cell. Vanadyl makes your muscles feel pumped all the time, especially during a workout.
- Vitamin C: Vitamin that acts as an antioxidant and if taken an hour before a workout (1000mg dose) significantly reduces muscle soreness and speeds recovery after a workout. Vitamin C may also improve your immune system.
- Meal Replacement Powders Containing Whey Protein or Whey Protein Powders: Because of hectic schedules it is impossible to eat the six perfectly balanced meals that are required to get in shape a day. Therefore, these supplements can be used as "fast food". They are easy to prepare and the formulas that are available on the market today are as good as a milkshake from any fast food chain.
- Omega 3 Fatty Acids: If you follow a very strict diet like myself and you have a bodyfat percentage below 10%, you'll find that you'll begin to start having trouble losing bodyfat and keeping your strength up. The reason for this is because it is really easy to incur a fat deficiency when you get to this level.
In order to have your body operate efficiently again, just add 10 capsules of 1000mg of Omega 3 Fatty Acids a day and this will take care of the problem. These fats also have an anti-catabolic effect (protects muscle from breaking down) and enhance the body's ability to burn fat.
They help with testosterone production and also lower cholesterol. As if that would not be enough, they also have antioxidant properties and protect the heart. As you can see, they are really a great supplement to add on a daily basis. You can also get these oils in the form of flaxseed oil.
These are supplements that enhance the body's performance by upgrading its ability to recover, burn fat and build muscle.
Creatine: Nutrient that enhances the ability of the body to hold water inside the muscle cell (not outside where it would make you look bloated) thereby increasing your body's ability to lift heavier weights and recover faster between sets and training sessions. It also increases your definition and your pumps when you go to the gym. There is some research that indicates that it may also help you burn fat.
HMB: Amino Acid Metabolite that helps you build muscle and lose fat by decreasing the amount of catabolism (muscle destroying activities) in the body.
Glycerol: Nutrient that grabs all the water surrounding the muscle cell and pushes it in them, thereby increasing the size of the muscle cell and increasing definition.
Caffeine/Ephedrine/Aspirin Stack: This is the most popular fat burning stack on the market. It is highly effective at suppressing the appetite and increasing your metabolism. People that are allergic to Aspirin, like myself, should only use the Caffeine and the Ephedrine part.
The drawback to this product is that at the beginning it causes you to get nervous and jittery. Also, the body gets used to it fairly quickly so I always recommend people to take it five days a week and rest during the weekend. Another thing is to start with a very low dosage of the product and then gradually build up in order to minimize the side effects.
Personally, I don't use this stack because of the way it makes me feel. What I do is that I have some caffeine and L-Tyrosine in the morning on an empty stomach with 16 oz of water 30 minutes before I go to the gym. This not only makes me feel more alert but also greatly enhances my fat burning ability.
Glutamine: The most abundant amino acid in the muscle cell. Glutamine produces a strong anti-catabolic effect (muscle preserving) in the body and there is research that indicates that it also helps strengthen the immune system and helps increase growth hormone levels.
Below is my daily supplements program:
- Multi Vitamin/Mineral Complex taken twice daily with breakfast and lunch.
- 1 gram vitamin C taken with breakfast, lunch and dinner.
- 200mcg of Chromium Picolinate taken at breakfast and dinner.
- 1 Tablespoon of flaxseed oil taken twice a day (1 with my oatmeal & 1 with a protein shake).
- Whey Protein Powder for use in the Protein shakes.
- 5 grams of creatine taken after the workout (5 grams at breakfast on non workout days; on Sundays).
Rest & Recovery
I'll make this topic really simple. You need 7 - 9 hours of sleep each night in order for your body to run efficiently. Deprive your body of sleep and you'll have lousy fat loss. As a bonus, you also get muscle loss which lowers your metabolism.
The reason for this is because without enough sleep the body stops producing anabolic hormones (Muscle Producing/Fat Burning Hormones; e.g. Testosterone and Growth hormone) and starts increasing the production of catabolic hormones (Muscle Destroying/Fat Depositing Hormones e.g. Cortisol). Also, you will lack the energy and focus to get through your workouts.
To top it off, there is research that indicates that a lack of sleep creates cravings and binges. If you don't think that you have enough time to sleep, then turn off the TV and make the time!
Closing Notes
After reading this report you should have the knowledge necessary to control the way your body looks. These are the same principles that I have used to accomplish my physical transformation. Knowledge is power and the power to change the way your body looks will give you a sense of control that will spill over into all of the other areas of your life.
Soon you will discover that the discipline you use to re-shape yourself can be used to accomplish any other goal that you want to reach in life. Now stop wishing and start doing! Go for it!
The Magnificent 7 Ab Routine!
Take Care and Train Hard!


text: It's said that a big part of why Dolph Ziggler isn't getting pushed is one of the same reasons that Christian isn't being used - his history of injuries and concussions. It was said that WWE can't push Ziggler and trust him a top guy because he's injury prone and had a history of taking time off. This applies to a few other talents as well. There's a feeling that some talents are just "snakebit" in that regard. I for one think this is complete and total bullshit. Can't they just say they don't like him?

subset: commoncrawl


text:
J, Hi, how've you been...? Look I know I've been avoiding your messages, and you, but I can explain. Please don't hate me. I think we should break up. Ok so yes, I know that we're not dating, but I'm just not ready for this kind of commitment. In turn for helping you with your… Continue reading A letter of honesty
Author: amz
I remember visiting the city a lot while growing up. I'd always dread the Saturday morning car rides, only to later learn to love them because it meant an hour of listening to music in my own world. Skipping the opportunity to sleep in, we would get all dressed up just to listen to a… Continue reading #liveforthestory
The Depression Diaries
Day Four- I don't ever consciously remember feeling so aware of depression. It's the feeling of waking up amazed that I finally fell asleep, wishing again for the release of dark oblivion. It's going out each day and perfecting my mask of happiness and smiles, to the point where I can almost fool myself now,… Continue reading The Depression Diaries
13 Reasons Why not
So a little while ago I finished watching the new 13 Reasons Why series (along with the rest of North American adolescents) and, despite my first reaction when I heard they were going to make a tv show based on the book, the show wasn't half bad. I think that suicide is definitely a serious topic… Continue reading 13 Reasons Why not
Sport Birds
I am a sensitive soul. I think you should know that. I rarely get overly emotional and have been told repetitively that I could benefit from more empathy. But I am strangely in tune with other people's emotional states; so much so that it can overwhelmingly affect me. It's the little things that get me.… Continue reading Sport Birds
Welcome to the amzette (a cross between my name and "gazette"). This is my very first blog post, and hopefully won't be my last. This is a blog for my "penny thoughts"-- or I guess "nickel" since pennies aren't a thing anymore. This is going to be my safe space, to hold my thoughts when I… Continue reading Hello


text:
Welcome to Digital Diver, Australia's most complete Waterproof Underwater Camera Store.
We hope that you have a great experience shopping with us. However if you cannot find what you are looking for or you would prefer to discuss your options, please contact us by phone 07 4031 9266 or email .
Featured Products
HYPERION GoPro Floaty Bobber W/Strap & Screw Yellow
HYPERION GoPro Floaty Bobber w/strap & screw #HY-AC81B GoPro Floaty Bobber w/strap & screw. Requires a Tripod Mount to...
HYPERION Full Face Snorkelling Mask Black Frame & Black Skirt - Large
Hyperion Full Face Snorkeling Mask L/XL Black Frame Have you ever wanted to do laps in the pool in comfort? Or you snorkel don't...
Essential Digital Underwater Photography Masterclass
Essential Digital Underwater Photography Masterclass Book This book is absolutely essential for those who want to shoot...
HYPERION GoPro 360 Glove - Large
Hyperion GoPro 360 Glove (Large) Adjustable Velcro Strap with Lockable 360 Rotation for all GoPro cameras. Related Products...
Sea&Sea YS-D1/D2 Dome Diffuser
Sea&Sea YS-D1/D2 Dome Diffuser Semi-transparent Dome Diffuser for Sea&Sea YS-D1 & D2 Strobes. Improves coverage...
Buoyancy Foam Float Tube Set (2pcs) + 0.2kg
Buoyancy Foam Float Tube Set (2pcs) + 0.2kg #555025 (Shown with I-Dive arm which is not included) High Density Foam...
FANTASEA Canon G9X MKI & MKII Housing
Fantasea Canon G9X MKI & MKII Underwater Housing. The Fantasea FG9X Housing was specially created for the Canon PowerShot G9 X MKI...
I-DIVE Fish-Lite V25
Pushing out a massive 2800 lumens of white light covering an impressive 110 degrees with a smooth even beam means there won't be...
Ikelite 71702 CANON 5D MK III IV 5DS(R) HOUSING DL 200FT
200DL Underwater Housing for Canon EOS 5D Mark III, 5D Mark IV, 5DS, 5DS R DSLR Featuring the new Dry Lock (DL) port system with a dive...
SEACAM compact SONY A7II
SEACAM compact SONY A7 II R/S The SEACAM compact for the SONY A7II R/S sets new standards in design and ergonomics. Due to the...
Recsea Canon G7X MkII Housing WHC-G7XII
CANON PowerShot G7 X Mark II UW Housing WHC-G7XMkII FEATURES Compact and durable, CNC precision machined corrosion-resistant...
Aquatica Canon 5D MKIV Housing A5D MKIV
Aquatica Canon 5D MKIV Housing A5D MKIV with Dual Nikonos Bulkheads. DESIGN Aquatica design engineers were happy to find out that the...
Underwater Camera Specialist
Digital Diver is proud to be Australia's home of high quality and value packed waterproof underwater camera systems, waterproof camera housings, waterproof video housings, strobes & lighting solutions, wide angle and macro wet lenses, colour correction filters, books and much more.
From the first-timer to the seasoned pro, we have a waterproof camera system for everyone. With a little help from us excellent images can be achieved straight out of the box and it has never been easier to share your underwater adventures with family and friends.
Digital Diver is your one stop shop for underwater photographic equipment and our mission is to make it as easy as possible for you to get the best underwater camera equipment for your needs and budget.
We deal with 10BAR, Aquatica, Amhibico, Canon, Epoque, Fantasea, Fisheye, FujiFilm, GoPro, Hugyfot, Ikelite, I-Dive, Intova, Light & Motion, Nikon, Magic Filters, Mangrove, Olympus, Panasonic, PolarPro, Recsea, Sealux, Seacam, Sea & Sea, Sony, Subal, Technical Lighting Control plus many more.
Popular Categories


text:
Inlet conditions for cyclic problem
Hi all,
I made a simple application for the calculation of a fully developped flow in a duct. For this, I created a small piece of duct (2D) and coupled the IN and OUT using cyclic boundary conditions (see some of the other threads to know how).
This may be a dumb question, but how can I set the bulk velocity of the flow to some constant in this case ? I have the initial conditions set, but it rapidly converges to a 0 m/s flow regime.
Hi fluent145,
you are having another problem you might not see at the moment. The pressure field will not be cyclic, when you have some flow. Instead you will have a uniform pressure gradient in your flow direction.
Please have a look at openFoam's channelFoam. Its a solver for exactly your problem, handling pressure gradient explicitly. You can set the mean velocity in the domain to the value you want it to be. It's using LES but its not a big deal to make it run with RANS or laminar as well.
Good luck,
Hi Stefan,
Thanks for the reply.
I already looked at the channelFoam example, but I can't figure out how I have to implement a pressure gradient to my field. In the initial conditions (0.org folder) all parameters (even pressure) are set to cyclic. There is however a p.gr file in the "0" directory which holds some scalar values for pressure (I presume for all cells ?), but is this actually used in the program ?
I actually wanted to apply some massflow (say velocity) inlet condition and let the program calculate the pressure drop. This way, it seems I have to work the other way around ?
I don't think you have to work around. The pressure gradient in flow direction is an output of this solver and doesn't have to be initialized. You can give an input for you target mass flow by checking the parameter Ubar in your transportProperties. This is the target mean velocity vector giving the flow direction, too. The pressure gradient in this flow direction will be modified iteratively until this mean velocity is reached. So it's independent of any initial conditions (but, of course, the initial conditions will affect the number of iterations until reaching convergence). The pressure gradient will be saved in uniform/gradP in your time directories.
You can set the pressure field p to uniform 0 for initial condition. This pressure field will have no gradient in your flow direction to satisfy cyclic BC. In the other direction, of course, you can have a gradient.
Just check it out. You can save a lot of work using this solver. If there will arise further doubts, please fell free to ask me.
I don't how I can implement this in my simpleFoam application.
Could you maybe tell me step by step how to do this ?
you can build up your code based on channelFoam. Just replace all the terms related to LES through RANS-Terms. You could have a look at simpleFoam to get the expressions you need. Furthermore, if you want to use SIMPLE instead of PISO you can replace it from simpleFoam, too. You must insert the "-flowDirection * gradP" into your UEqn. Take care that rUA you will need for later correction of gradP is the same as 1.0/AU using SIMPLE.
Hope it helps,
Hi Herbert
First of all, thanks for your attention. Im trying to create a new solver from conjugateHeatFoam, but with the SIMPLE algorithm (for steady state) and adding the ciyclic condition from chanelOodles that allows to fix the average velocity. I have done the first part of my solver: changing the conjugateHeatFoam to SIMPLE algorithm, but when I add the part which calculates the pressure gradient for the cyclic condition I obtain an error due to the class tmp<fvVectorMatrix> and if I change it to fvVectorMatrix, the "clear" operator for the UEqn.clear(); is not available. The UEqn.clear() is necessary for the SIMPLE algorithm.
Do you have any idea? I would really thank you.
Hi David,
which error is it that you recieve? If you want to access a member that's not available in tmp<fvVectorMatrix> but in fvVectorMatrix try UEqn() istead of UEqn when calling this member.
Hi Stefan
Thank you very much, it works! Now I have another problem, in the solid region, I want to make periodic the temperature gradient instead of temperature. To do that I have thought in solve the temperature field in the fluid region and the temperature gradient field in the solid region. Then, if the temperature gradient is a variable (e.g GT), I would can apply cyclic conditions. I have change the solveEnergy.H solid equation in the following manner:
// Add solid equation
// Add solid equation
In file included from Prototipe01.C:63:
Hi David,
I think there are several problems. Firstly fvc::div() will return an volField and no matrix. Only fvm::div(DTSolid*GT) will return a matrix. Secondly I don't understand how you are evaluating GT. Are you solving an equation for this field in order to get cyclic boundary conditions involved? And what boundary conditions are you thinking about to apply for Tsolid?
Hi Stefan
Thanks for reply. I have to say that I'm using conjugateHeatFoam solver. Because I need to apply cyclic conditions to the temperature gradient and not to the temperature Tsolid (in the solid region), I have created a new variable named GT which I want that it be the temperature gradient (surfaceScalarField) and deleted the Tsolid variable. So I want so solve a equation where the variables will be the temperature gradient GT (in the solid region) and the temperature T (in the fluid region).
I don't know if there is any other way to specify a cyclic temperature gradient condition. That would be ideal for me, because the temperature b.c for my solid region (a wall duct) are zeroGradient for the outer wall, coupled with fluid for the inner wall and cyclic gradient for the extremes wall. The last one is the one I unknow.
Thanks a lot for your help
Hi David,
I wonder if you have already solved your problem. If not I would suggest to make an explicit iteration process for the temperature in your solid region instead of applying cyclic conditions. I would create a fixedValue-patch 1 and a fixedGradient-patch 2 and then patch gradient from 1 to 2 and the value form 2 to 1 (I think with an homogenous shift in your case). Normally such iteration converges pretty fast.
The advantage of this method is, that you don't have to care about the coupling with fluid region, because you are solving for Tsolid (and not for the gradient).
Hi Stefan
Thanks a lot for your help. I still haven't solved the problem. Your suggestion sounds great! but I have two problems:
1. How I can do that? Do you know if there are any tutorial case or anything similar where I can learn it from?
2. The problem is that the solid region has a heat/volume generation, and the temperature increases along the axial tube direction. Then, the temperature in one patch will be higher than in the other patch, and I cannot patch from one to other. The only thing is equal in both patches is the temperature gradient. That is the reason because I cannot apply a simple cyclic condition for the temperature. I don't know if I am explaining it well.
For the fluid region I have used the directMapped condition for both temperature and velocity (for the temperature the outlet is zeroGradient and the inlet is directMapped and averaged to 300). But in the solid region I cannot do the same because I unknow the temperature gradient, I only know that it is cyclic.
I really appreciate your help.
|All times are GMT -4. The time now is 17:58.


text:
TWELVES, TUELLS or TWELLS, ROBERT, Braintree, was one of the
petitnrs. for gr. of what did not belong to our governm. honestly to give
(the region possess. by Gorton and his fellow misbelievers) in Oct. 1645,
m. 22 or 23 Nov. 1655, Martha, d. of Peter Brackett, had Mary, b. 8
July 1656; Martha, 17 Dec. 1657, or 19 Dec. 1658, as in Geneal. Reg.
XII. 350, d. soon; Richard, 16 May 1660, the rec. in Boston, but by
ano. rec. Martha, again, 16 June 1660; Rachel, 8 May 1662; Peter, 10
Oct. 1666; Sarah, bapt. 29 May 1670; John, 14 July 1672; but these
two were at the third ch. in Boston; Hannah, 21 Sept. 1673; Abigail,
27 or 28, bapt. 29 July 1677; was freem. 1663, and caught from his
f.-in-law the milit. distinct. ens. 1671, lieut. in 1684, d. 2 Mar. 1691,
aged (tho. gr.st. says eighty yrs.) a. 77 yrs. old. Mary m. 4 Nov. 1676,
Ebenezer Tyng; Rachel m. 25 Sept. 1689, William French, and d.
soon; and Abigail m. 12 June 1704, Shubael Seaver of Roxbury. His
will of 18 Mar. 1697, pro. 6 May foll. shows that Mary had ano. h. one
Clarke, and that three then unm. ds. were Hannah, Sarah, and Abigail.
Of this name Mr. Secr. Increase Nowell, in the Col. rec. Vol. II. 128,
made the ingenious, or ridiculous, perversion Quelves.
TWIDE, WILLIAM, is the same giv. to a passeng. in the Arabella,
1671, from London, for N. E. but he was not long liv. here unless he
changed it.
TWINING, STEPHEN, Eastham, s. of William the sec. m. 3 Jan. 1683,
Abigail, d. of John Young of the same, had Stephen, b. 30 Dec. 1684;
Eleazer, 26 Nov. 1686; Nathaniel, 27 Mar. 1689; Mercy, 8 Sept.
1690; and John, 5 Mar. 1693. WILLIAM, Yarmouth 1643, rem. early
to Eastham, had perhaps, by w. Ann, William, prob. b. in Eng. and Elizabeth
and Ann, prob. here. He d. 15 Apr. 1659, and Ann, w. of William
sen. d. 27 Feb. 1681, but possib. this may not have been the w. wh. bore
the sec. William, but this sec. w. Elizabeth m. 19 Aug. 1669, John Rogers;
and Ann, m. 3 Oct. 1672, Thomas Bills. WILLIAM, Eastham, s. of the
preced. prob. b. in Eng. m. Elizabeth d. of Stephen Deane, Susanna, b.
25 Jan. 1665; Joanna, 30 May 1657; Stephen, 6 Feb. 1660; and Wiliam.
He was liv. in 1695. WILLIAM, Eastham, s. of the preced. m.
26 Mar. 1689, Ruth, d. of John Cole of the same, had Elizabeth b. 25 Aug.
1690; Thankful, 11 Jan. 1697; Ruth, 7 Aug. 1699; Hannah, 2 Apr.
1702; William, 2 Sept. 1704; Barnabas, 29 Sept. 1705; and Mercy ,
20 Feb. 1708.
TWISDWDEN, TWISDALE or TWISDALL, JOHN, York 1648, had been of
Scituate in 1639, and came from Co. Kent, was of gr. jury 1649, prob.
had John, for in Nov. 1652, John sen. and jr. submit. to Mass. and Samuel
is found in 1656. His d. Alice or Elizabeth m. 20 Nov. 1649, Joseph
Categories: Boston, Suffolk, Massachusetts, United States | Braintree, Norfolk, Massachusetts, United States | Massachusetts, United States | Roxbury, Suffolk, Massachusetts, United States | Yarmouth, Barnstable, Massachusetts, United States | York, York, Maine, United States


text:
Stuttgart has some very nice Cafés. One of my favorite ones it "Grand Café Planie" at Karlsplatz, next to the Old and the New Castle.
The building has a special flair about it. It used to be barracks for riders in its earlier days, than an orphanage, a bank… The appearance it has today stems form the late 20th century. Inside, it looks quite romantic with its dark cherry tree furniture, and when you sit on the terrace in summer, you feel like somewhere in Italy. But the main reason I love to go there: their cakes!
They have a huge selection of cakes. Sooooo good! Last time I went there, I had this beauty.
Soooooooooooooo good!
I also tried their matcha latte for the first time.
I can't wait for spring to arrive to be able to sit outside in the sun again while enjoying one of their cakes
What is your favorite Café in Stuttgart? And have you been to Grand Café Planie before? Let me know!
More information about:
Grand Café Planie (only in German)


text:
2016 Forest River Cedar Creek 36CKTS 5th Wheel
Cedar Creek Inventory
Cedar Creek 36CKTS Fifth Wheel Rear LivingWhatever your destination, take the 2016 Cedar Creek 36CKTS with you for the finest in luxury and comfort! You'll enjoy every moment you spend in this well-appointed fifth wheel! Stop in today and check it out for yourself!
Forest River Cedar Creek 36CKTS LayoutAs you step up into the front of the 2016 Cedar Creek 36CKTS you'll see the master bedroom and full bathroom, which will leave you feeling refreshed! The kitchen and eating area are centrally located, and will have you cooking up and enjoying wonderful home-cooked meals! The rear of the trailer houses the plush living area, so you can kick back and relax in style!
Forest River Cedar Creek 36CKTS FeaturesThe luxurious bedroom in the 2016 Cedar Creek 36CKTS has a queen-sized Serta Dreamscape mattress, which will have you off on cloud nine all night long! An amazing walk-in closet with drawers/shelves and a dresser are great for clothing storage! The nicely equipped bathroom has a 48" one-piece fiberglass shower with glass doors and seat, which is great for getting sudsy and clean! You'll also appreciate the porcelain toilet, and the vanity sink with a medicine cabinet! The charming kitchen of your Cedar Creek 36CKTS features stainless steel appliances, like a great three-burner range with oven, microwave, and spacious refrigerator! You'll love the fantastic island kitchen sink, which adds a nice touch of elegance! In the living area there are two La-Z-Boy swivel chairs and an adjacent La-Z-Boy hide-a-bed sofa along the back of the trailer, which are ultra comfortable for premium relaxation! These are great spaces to enjoy the wonderful fireplace and awesome TV lift! Don't miss out on this great Cedar Creek 36CKTS! Get down here today and check it out before it's too late!
New & Used Forest River Cedar Creek 36CKTS SalesLove what you see here? Give us a call or stop in at our great no-pressure store! Our knowledgeable RV specialist can answer any questions you might have about the 2016 Forest River Cedar Creek 36CKTS, and help you toward owning the RV of your dreams! We can't wait to see you set off on your grand adventures!
Hitch Weight
2500 lbs.
Ship Weight
12230 lbs.
16500 lbs
39' 10"
13' 0"
8' 0"
Fresh Water
66 gal
Gray Water
80 gal
Black Water
40 gal
L.P. Capacity
60 lbs
Tire Size
Furnace BTU
Terrytown RV Superstore Reviews
2008 Cedar Creek 32TKMike


text:
Video: Driver in Dublin 4 gets busted perfectly for stupid overtaking
An unnamed driver in the Dublin 4 area picked the worst time for a stupid bit of driving.
The clearly frustrated Audi driver can't wait to get past a truck on Shelbourne Road near Aviva Stadium so when the truck stops near a junction the blue car takes a chance that they really shouldn't.
Luckily they don't crash into something but unluckily they do meet an unmarked Garda car coming the other way.
The offending motorist is quickly pulled over and a number of penalty points will be winging their way really soon.
Hopefully that is a lesson learned too.
Video credit: YouTube/pabloaqui99


text:
Amanda Noar (born 1962 in Prestwich) appeared on Coronation Street in April 1983 as a Girl who mistook Eddie Yeats and Chalkie Whitely for a couple of rag and bone men as they moved Chalkie's belongings to Chapel Yard on Stan Ogden's window-cleaning cart.
Trained at London's Arts Educational School, her other credits include roles in Starting Out, Brookside, Boon, Lovejoy, Stay Lucky, Casualty and the films Star Wars: Episode VI - Return of the Jedi, The Zero Option, I Bought a Vampire Motorcycle and The Frontline. As the director of Impact Theatre, her works include productions of Into the Woods, Oliver!, Seussical, Stepping Out, Funkface!, Hot Mikado and Fiddler on the Roof.
She is the former wife of actor Neil Morrissey.


text:
The following pages may include sexually explicit image or text material that may be offensive to some people and are accessible only to persons of legal age 18 (21 where required) years. Please make sure you understand all rules and conditions of entry. By clicking on 'ENTER' you manifest your unconditional consent with all the conditions. All images and text materials contained within this server are protected by copyright laws. Any distribution of the materials contained herein without the prior written consent of the server operator is strictly forbidden.Enter
Hot Peppers is the most beloved gentlemen's club in Wenceslas Square, Prague. Walk through the alluring lights into our place and begin your seduction of the senses. We welcome you with free entry at the door. The perfect place to begin a gentleman's night or end the last night of freedom at your stag party.
A wide variety of girls celebrating their raw beauty. Our women are dressed by the stage lights, dazzling you with their beaming movements. Be it a table dance or a stage show, our girls are here for you, enticing and teasing your imagination. A group of ladies who are ready to put on a great performance just for you...
The beautiful women of Hot Peppers, each with their own unique feminine features, charms, and looks, ready to cater to you. Every day 25 - 50 showgirls.
Follow Hot Peppers to see inside
our gentlemen's experience.


text:
Zachary area teens and children commissioned Cupid for a very special mission this week in hopes that the cherub of compassion and love would connect their handmade expressions to the residents of the Louisiana War Veterans Home in nearby Jackson.
Nancy Lockett, a librarian with the Zachary Branch of the East Baton Rouge Parish Library System, enlisted the help of young library patrons and her Teen Council to make at least 160 Valentine's Day cards.
She said the Children and Teen Departments at the library have been creating valentines for the residents at the Veterans Home for about five years. The supplies are kept on hand, and the final products are delivered on Valentine's Day. Other EBR branches send their seasonal cards and gifts to nursing home residents.
"I think that I got the idea from an old Ann Landers column recommending people do this for veterans," Lockett said.
Library patrons from preschoolers to older teens worked a shift over the weekend to get the final cards and letters decorated. Olivia Steudlein, 9, and her "Nana" Barbara Funderburk sat at a short table filled with craft items to connect green hearts that came together to look like a loving frog (or a puffy rocket ship depending on the perspective of the artist).
Funderburk drove from Slaughter with her granddaughter to make cards for veterans they didn't know, but they also had a special veteran sweetheart in mind to honor. "Pawpaw is a veteran, and he was excited for us to come by," Funderburk said.
Jonathan Harris, a 17-year-old Zachary High student, didn't know about the project when he wandered into the library, but he grabbed some supplies and made friends with two other teens making cards.
"I'm glad that I came here and could do something meaningful for the veterans," Harris said. "When I got to writing down and putting my feelings on paper, I realized how grateful I was. They deserve all this and more. It can never amount to all they have done for us, but we can at least give back."
In addition to valentines for all residents, Lockett said 2017 marks the first year the Zachary Library Teen Council has adopted a veteran. The teen group expressed a desire to adopt a senior citizen for Christmas, and Lockett reached out to a contact at the Veteran's Home.
"Rather than adopting him just for Christmas, we plan to keep in touch with him all year with cards and small treats for holidays and his birthday," she said.
Lockett couldn't transport the teens, but she met their adopted resident "Mr. Paul" at Christmastime. "He was very appreciative of my visit and the little gifts, especially the chocolate candy, but wanted to know what he could give us," Lockett said. "I told him that he already had given us the gift of serving our country."
Ashlyn Kling, 13, is on the Teen Council, and this project helps her pay tribute to the memory of her great-grandfather who was a veteran.
"It's a great way to meet people and to be a part of something," Ashlyn said. "It's a great way to spend time because a lot of them might not have family and it makes them happy."


text:
I am an 18 year old small town girl, I have had boyfriends...but...i'v never kissed one. I'm not insecure and I'm happy almost all the time, but I just wondered if you think that is weird. Like I said I come from a very small town where there isn't many guys, and almost half are my cousins. But is it weird that I'm 18 and haven't kissed a guy yet? Would you like a girl less if she was my age and hadn't kissed a guy?
Thank you!


text:
Why are my notifications delayed?
Why does this occur?
The delay that you may be experiencing is a common problem amongst Android devices and has been reported for applications like WhatsApp, Facebook, Gmail and many others.
The reason it occurs is simple, when you're in Low Power Mode Battery Saver Mode the device will limit the amount of notifications sent to you in order to save energy.
What can you do?
If you're using Apps that additionally help you preserve your battery's life (e.g. Battery Doctor) please check that they're not causing delays. Some manufacturers like Asus, Sony or Samsung also offer modes that cut down on the mobile data or Wi-Fi connections. So when you put your device in sleep mode you're automatically cut off from our servers and notifications.
Another thing that you can do is stop your Apps from running in the background manually.
To set up intervals in which you're receiving your notifications you can install a Push Notifications Fixer App available at Google Play. There you will be able to alter how often you wish to have your notifications sent to you.
What if your notifications are still not being delayed?
If tweaking your settings on mobile device does not result in a better performance and you are still receiving notifications after a long period of time, please contact us via chat or write to us at [email protected]Go Back


text:
DENVER -- The Colorado Rockies have activated first baseman Todd Helton from the 15-day disabled list and put him in the lineup Tuesday night against the San Francisco Giants.
Helton last played for the Rockies on July 4. He went on the DL three days later with stiffness in his lower back.
Helton turns 37 later this month. He is hitting .246 with two home runs and 16 RBIs in 69 games for the Rockies. He played three games in the rookie league last weekend on a rehabilitation assignment.
The Rockies optioned infielder Jonathan Herrera to Triple-A Colorado Springs. He hit .321 for the Rockies after being promoted from the minors following an injury to shortstop Troy Tulowitzki.


text:
Spiral Death Rose Turtle Neck Fine Mesh Top
Official Merch
(approx. $13.58 or €11.78)
was £18.99
- Only one size left in stock - order soon!
- Size: Ladies Small (UK 8 - 10)
- No Worries 14-Day Exchanges
- Official Merchandise
Fast Delivery by Royal Mail (3-5 Days)
Buy now for fast delivery
Product Info
Keep it classy with this gorgeous top from Spiral. Showing just enough flesh through a mesh panel, this top features a turtle neck and short sleeves with a central blood red rose and skull design which is guaranteed to make a statement in any alternative wardrobe.
- Hand Wash Only, Low Iron, Do Not Tumble Dry, Do Not Bleach, Dry Flat
- 95% Viscose, 5% Elastane
- Product Type: Top
- Product Code: 85722


text:
Inspired by the popularity of a YouTube video in which a little kid tells his uncle all the naughty words he knows, Jimmy Kimmel sent his reps out to ask some more tots the same question:
Do you know any naughty words?
The question confused some kids at first but they all then shared whatever little collection of x-rated words they had in their growing vocab.
And yes, if you're wondering, the F-word and the S-word did come out.
Recommended: Jimmy Kimmel Chatting With Two Finnish Audience Members Will Be The Best Thing You'll Watch All Day


text:
Ryan Watkins Items13 textbooks were found
RentList Price:$89.95
RentList Price:$93.95
List Price:$80.00
CourseMate Printed Access Card for Watkins/Corry's E-Learning Companion: Student's Guide to Online Success, 4th
RentList Price:$82.95
A Guide to Assessing Needs: Essential Tools for Collecting Information, Making Decisions, and Achieving Development Results (World Bank Training Series)RentList Price:$49.95
The Assessment Book: Applied Strategic Thinking and Performance Improvement Through Self-AssessmentsRentList Price:$29.95
List Price:$70.95
Watkins, Practical English Handbook Mla Update, 11th Edition Plus Watkins, Practical English Workbook, 7th Edition Plus Eduspace 2List Price:$77.96
Handbook of Improving Performance in the Workplace, The Handbook of Selecting and Implementing Performance Interventions (Volume 2)List Price:$187.95
BookRenter.com's 5-Star Satisfaction Guarantee
We strive to deliver the best value to our customers and ensure complete satisfaction for all our textbook rentals.
- You can return your online books for any reason within our refund period – no questions asked.
- Every order is available for express shipping, and return shipping is always free.
- You'll be happy with the quality of your books (or we'll ship you another one on our dime).
- You can extend your rental up to 14 days – at the same cheap daily rental rate.
- If you decide to keep the book it will never cost more than the purchase price.
As always, you have access to over 5 million titles. Plus, you can choose from 5 rental periods, so you only pay for what you'll use. And if you ever run into trouble, our top-notch U.S. based Customer Service team is ready to help by email, chat or phone.
* Free shipping excludes HI, AK and PR.
Semester Guarantee
Order now and we'll cover you through the end of the semester!
We're automatically extending 125-day rental orders toMay 21, 2012*. It's our way of giving those of you who plan ahead a special "Thank You."
For all your procrastinators, the Semester Guarantee program lasts through January 11, 2012, so get going!
*It can take up to 24 hours for the extension to appear in your account.
**BookRenter reserves the right to terminate this promotion at any time.
BookRenter.com's Fast Shipping Both Ways
With Standard Shipping for the continental U.S., you'll receive your order in 3-7 business days.
Need it faster? Our shipping page details our Express & Express Plus options.
Shipping for rental returns is free. Simply print your prepaid shipping label available from the returns page under My Account. For more information see the How to Return page.


text:
Justin Bieber Baby
November 5, 2011 by staff
Justin Bieber Baby, The wife of 20 years old, who says teen idol Justin Bieber is the father of her son originally told her ex-boyfriend that he – and Bieber – was the father of her son, the New York Post reported Friday.
"He came here in California tells me she was pregnant with my son and I told him this is impossible, that has been in California, two months and again for only a week here," said Las Vegas resident John Terranova, 19, about his ex-girlfriend Mariah Yeater, 20, who has sued Bieber support for the child who later gave birth.
"Then I told him not my son, I've only been here for a week, then she said, 'No, I got pregnant before heading out for you," said Terranova The Post.
"But it made no sense because there was a doctor's note saying she was not pregnant enough to make that possible. No sense."
Mr. Terranova said Yeater was out for almost four years after meeting her at a Las Vegas high school that caters to students who had been expelled from other schools.
He said he broke up with her after learning she had deceived him.
Newfoundland mocked that claim Yeater Bieber was after 16 years of age, who made her pregnant in October 2010 during a sex session 30 seconds after the singer performed in Los Angeles.
"I know it's not Justin Bieber," said Terranova. "She just wants money. It's a scam."
Jensen lace her girlfriend, who is pregnant, agreed.
"Poor boy. He has worked hard for his career and to deal with this. She just wants her name out there," said Ms. Jensen.
"She's a gold digger and just want someone to take care of it," said Jensen. "She was a very large animal part is about a lot. It was a big s ** t. It's outrageous."
Yeater was arrested for assault last December for allegedly slapping Mr. Terranova in a jealous rage after she returned from her stay in California to find out with him a new girlfriend, Jensen.
Yeater is due to appear in Las Vegas court on that misdemeanor charge on Dec. 12 – three days before Bieber must respond to your complaint in a court of San Diego for a paternity test and support her son Tristyn four months of age.
Bieber, 17, vehemently denied the "crazy" allegations made by Yeater.
"I would say that, basically, that none of these allegations are true," he said on the Today show on Friday: "I know I'll be a goal, but I'll never be a victim."
When asked if he knew Yeater, said: "I never met the woman."
Los Angeles police have said Yeater said the investigation exposes the crime of having sex with a minor.
Please feel free to send if you have any questions regarding this post , you can contact on
Disclaimer: The views expressed on this site are that of the authors and not necessarily that of U.S.S.POST.


text:
Have you ever win?
Most Helpful Girl
Yes, some people win.
Unfortunately I never won. I'm still waiting for this day lol00|00|0
Thanks for the MHO.
yep. i used to work at a news agency. the most i've ever given out was $950 or something.
but yes people do win the entire prize. i really feel like it isn't a lifestyle worth pursuing though.
most of the people who came in were old. imagine working your ass off for years then spending money everyday in the hopes to win more money. there was this one customer who would ALWAYS buy at least $500 worth of lottery tickets, and he'd end up winning around the same amount back, give or take $200, so it was doing nothing for him.
Yes, they do. I've only seen people in my life win small amounts, though. I think the most that someone I know has won was $100.
Yeah, I win it every time.
@Toad-1 Negative as of right now young padawan.
What are your stats?
My parents won $2 off a lottery ticket lmfao.
Unless there exists a cleverly concealed race of pseudo people, I'm quite certain they do.
My ex wife won some scratch offs. I don't play but yes people do win them
I haven't because I don't play, but my grandma has won a couple of times... not the huge jackpot but definitely more than most people
They do. I have. Just not much.
I can't win because I don't buy tickets. They're a bad investment.
Yes they do, but most go broke within two generations.
i won 2 euros once.
I've yet to meet anyone personally, lol.
A friend of mine won the 1 million a year for life (25 years) but took the lump sum of 17.5 million
All I ever won was chump change.
You cannot undo this action. The opinion owner is going to be notified and earn 7 XPER points.


text:
My hair is brown with a natural red tint to it. I've never been fully blonde and wondered how it might look? I don't want to take the chance in ruining my hair if it won't look right and I love my hair red but i just have to dye it more frequently. The pictures I'm posting is my natural color. What do y'all think?
- BlondeVote A
- RedVote B
- Stay natural brunetteVote C


text:
AA Neil Jones and Ekaterina Sokolova at Avon Dancers 12 10 Rumba Routine MP3
World amateur latin dance champions at Avon Dancers, Bristol, Dec 2010.
Dutch Open 2014 Showdance - Neil Jones & Katya Sokolova MP3
Dutch Open 2014 Showdance by Neil Jones & Ekaterina Sokolova "Ladies & gentlemen, we have a special performance for you this evening. This couple has ...
Neil Young, Norah Jones & Puss N Boots - Down By The River - 10/26/14 MP3
Neil Young with Norah Jones & Puss N Boots performing "Down By The River" at the 2014 Bridge School Concert on Sunday, October 26, 2014 at Shoreline ...
Norah Jones/Puss N Boots with Neil Young - Down By The River (Bridge Benefit 10/26/14) MP3
Puss N Boots feat. Norah Jones with special guest Neil Young on Young's Down By The River during their set at the Bridge School Benefit at Shoreline ...
Working on a new show! | Neil Jones & Ekaterina Sokolova MP3
Neil Jones - Ekaterina Sokolova, WDC World amateur latin championship 2011, 3. round - chachacha MP3
More dance videos: http://www.hiptwisted.com Neil Jones - Ekaterina Sokolova (England) WDC Disney Resort 2011 - Paris, France 3. round chachacha WDC ...
Ekaterina Sokolova & Neil Jones Rumba.mpg MP3
Monaco Ballroom Hindley 10 July 2010.
Neil Young, Norah Jones & Puss N Boots - Down By The River - 10/25/14 MP3
Neil Young with Norah Jones & Puss N Boots performing "Down By The River" at the 2014 Bridge School Concert on Saturday, October 25, 2014 at Shoreline ...
Snooker.World Championship 2015. Neil Robertson vs Jamie Jones (frame 10-12) MP3
Ekaterina Sokolova & Neil Jones Cha Cha Cha.mpg MP3
Monaco Ballroom Hindley 10 July 2010.
Top 10 MOST SHOCKING Cases Of Anorexia MP3
Here are Top 10 Most Shocking Cases of Anorexia Click Here To Subscribe! http://bit.ly/EliteFacts List : 10. Twin Doctors 9. Jeremy Gillitzer 8. Eliana and Luisel ...
MachineMMA Event 4 Fight 10 MP3
Neil Diamond - Sweet Caroline High Quality neildiamond MP3
Neil Diamond - Sweet Caroline High Quality to Live Audience in Neil Diamond's Early Years.
Ekaterina Sokolova & Neil Jones Paso Doble.mpg MP3
Monaco Ballroom Hindley 10 July 2010.
West Ham 2 Liverpool FC 3: Neil Jones on a big win for... MP3
West Ham 2 Liverpool FC 3: Neil Jones on a big win for LFC in London.
Neil Jones and Katya Sokolova - cha MP3
demo at SUDC 2012.
NHSL Handicap Singles Final 2009-10 MP3
"Down by the River" Puss N Boots (Norah Jones) with Neil Young 10/25/14 Bridge School MP3
"Down by the River" Puss N Boots (Norah Jones) with Neil Young - 28th Annual Bridge School Benefit - Shoreline Amphitheatre - Mountainview, CA Oct. 25, ...
PENALTIES: Oldham Athletic 9-10 Preston North End MP3
After Neil Etheridge saved Kevin Davies' penalty, Mike Jones missed Latics' next spot kick. After 16 perfect penalties, goalkeeper Etheridge missed his kick and ...
Neil Young Jones Beach 7/21/15 Down By The River MP3
Yeah I still record on tape and it ends here at the worst possible time. Song went on for another 4 min and Lukas Nelson especially, along with everyone else, ...
Sweet Caroline - Neil Diamond Live - 6-10-12 MP3
Nikon Jones Beach Theatre.
Remembering 9/11 with Patrice O'Neal {in-Studio} on Alex Jones Tv 1/4 MP3
Alex talks with stand-up comedian Patrice Oneal in-studio. Oneal has toured across the country performing stand-up comedy. He has had half-hour specials on ...
Opie & Vic Henley - Mike Bocchetti, Neil deGrasse Tyson (10-23-2015) MP3
Vic Henley is in; Jim Norton is not. Vic's vast knowledge of obscure stuff is immediately realized. They cover some music stuff and some sports stuff and some ...
Alex Jones V Andrew Neil (BBC Prick) MP3
All you "he just makes a fool of himself" bleaters. Get REAL! If you found yourself constantly in front of little pricks attempting to be so bloody condescending in ...
8 Weird Ways To Open A Bottle MP3
Today we're poppin' bottles 8 different ways. GMM 468! Good Mythical MORE: http://youtu.be/q11IExcqQuM SUBSCRIBE for daily episodes: http://bit.ly/subrl2 ...
Neil Robertson v Jamie Jones Second Session Last 32 2015 World Championship MP3
Last 32 2015 World Championship Neil Robertson v Jamie Jones Watch snooker live on our channel http://www.snookerroom.tv/live.
NORAH JONES barstool blues NEIL YOUNG - Prospect Park brooklyn NEW YORK JUNE 9 2010 MP3
Norah Jones performs Neil Young's "Barstool Blues" in Prospect Park, Brooklyn on 06.09.10 .
Top 10 2014 MP3


text:
If you take a look around the NHL trying to figure out who will be the best teams next season, there are a couple of teams that come to mind right away. I think that one of those teams could be the Minnesota Wild. Minnesota has two superstars in Zach Parise and Ryan Suter, but need to figure out their goalie situation. Niklas Backstrom is a free agent and it would be best for the team to just re-sign him and put him back between the pipes.
Minnesota was definitely on an upswing as the season concluded. I have to believe that it had a lot to do with Parise and Suter along with Backstrom. He was playing solidly as the season wound down and if he doesn't get hurt before Game 1 of the playoffs, who knows what would have happened. Backstrom was 24-15-3 with a 2.48 goals against average this season and the injury had a lot to do with how quickly the Wild went down.
A healthy Backstrom may have been able to extend that series to seven games or even an upset of the Chicago Blackhawks. The Wild will continue to come together as a team behind Parise and Suter and should be considered a Stanley Cup threat by next season. The only way that will happen though in my opinion is if Backstrom is back.
There aren't very many difference-making goalies on the market this offseason. The experience that Backstrom can bring should be a major factor in this decision. Minnesota should get this done as soon as possible.
Andy Schmidt is a columnist/writer for RantSports. Follow him on Twitter @ASchmidtSports, like his Facebook page or add him to your network on Google.


text:
Jello Jigglers (For Cookie Cutters)
Recipe by Roxygirl in Colorado
I get really frustrated with Jello that doesn't set-up. I have made these "fool-proof" jigglers a million times for my kids. It's the only recipe I've used that's firm enough to cut out with cutters. Very easy for kids to make, too.
Top Review by lasommer
I have been using this recipe for years as an ex-kindergarten teacher. One thing I did discover is that you can microwave any scraps until they are liquid again and then just pour them into the pan and refrigerate them again and make more out of the scraps. That way the kids can use it all to make shapes with cookie cutters.
See Discussion:7 Reviews
Ingredients Nutrition
- 4 (1/4 ounce) envelopesknox unflavored gelatin (3 envelopes will make very firm pieces but 4 envelopes make it indestructible)
- 3 (3 ounce) packagesany color Jello gelatin
- 4 cups boiling water
Directions See How It's Made
- *This recipe does not contain any cold water Combine Knox gelatin and Jello with boiling water and whisk until completely dissolved (about 2 minutes).
- Pour into a lightly greased 9x13 pan and let set in refrigerator until firm.
- Cut into squares or use cookie cutters.


text:
You're reading the news with potential spoilers, make them spoiler free, dismiss
Janus: Two Faces of Desire DVD (No En Sub)
The Plan DVD (No En Sub) (En Sub)
NO-BREATH DVD (Normal Edition) (En Sub)
NO-BREATH Blu-ray HK (En Sub)
NO-BREATH DVD HK (En Sub)
NO-BREATH DVD (First Press Limited Edition) (En Sub)
The Horse Healer DVD (TW - Ch Tr Subtitled)
The Horse Healer DVD (SG - English Subtitled)
The Horse Healer DVD Part 2 (SG - English Subtitled)
The Horse Healer DVD Part 1 (SG - English Subtitled)
Red Vacance Black Wedding DVD JP (No En Sub) (En Sub)
The Horse Healer DVD Vol. 2/2 (English Subtitled) (First Press Limited Edition)
The Horse Healer DVD Vol. 1/2 (English Subtitled) (First Press Limited Edition)
Sin of a family DVD (En Sub)
View all 36 pictures for Oh In-hye
The Plan
(Movie, 2014)
As : Min-yeong (민영)
Janus: Two Faces of Desire
(Movie, 2014)
야누스: 욕망의 두 얼굴
As : Da-hee (다희)
(Movie, 2013)
As : Depth of body feamle coach - Special appearance (체고 여자코치)
Wish Taxi
(Movie, 2013)
As : Cho-hee (초희)
A Journey with Korean Masters
(Movie, 2011)
마스터 클래스의 산책
As : 'Illusion' (미몽)
Eating, Talking, Faucking
(Movie, 2013)
As : In-hwi/Therapist/Yoko/Restaurant middle aged woman/Bacchus lady (인휘 /치료사 /요코 /식당아줌마 /박카스여인)
Drama Special - Return Home
(Drama, 2012)
드라마 스페셜 - 환향-쥐불놀이
As : Bo-ok (보옥)
The Horse Healer
(Drama, 2012)
As : Hye Min-seo (혜민서 의녀)
Red Vacance Black Wedding
(Movie, 2011)
붉은 바캉스 검은 웨딩
As : 'Wedding' - Bride, woman ('웨딩' 신부, 그녀)
Sin of a family
(Movie, 2010)
우리 이웃의 범죄
As : Go Geum-sook (고금숙)
Character Trailer
Oh In-hye's Seduction Techniques
Preview of Multiple Scenes
30s Trailer
Production Briefing
Official Trailer
Park Tae-hwan Cheer Video
VIP Recommended Video
|Official Instagram Page
|Daum Café (다음 카페)
|Official Website
Commenting guidelines
- Stay on topic and do not spam.
- Emoticons are fun, but actual thoughts are appreciated.
- Refrain from abusive language.
- Post only in English, as this is an English language community.
- Do not share pages or media unrelated to the topic you are commenting on.
- Do not request or mention illegal download/streaming services.
- No graphic content allowed.
- Respect the right of other users to share their opinion. Arguments are welcome, fights are not.
Comments which break the rules will be erased. Repeated rule breaking will result in blacklisting.
To participate to HanCinema, you must sign up or log in. Sign up, Why ?
|Fan club
|Quick message
To participate to HanCinema, you must sign up or log in. Sign up, Why ?
|Old message board
Subscribe to HanCinema Pure to remove ads from the website (not for episode and movie videos) for US$2.99 per month (you can cancel anytime).
The first step is to be a member, please click here : Sign up, then a subscribe button will show up.
Movie of the week
By Cédric Collemine | Privacy policy | Contact | Partners | Advertising by


text:
Dear Dave,
My wife and I are both 25 years old, and we're working on Baby Steps 4, 5 and 6. I have a 401(k) through my employer, and she has a pension. Currently, we're falling short of the 15 percent of income you advise putting toward retirement. Should we get IRAs, or start stocking money away in her pension? —�John
Dear John,
I wouldn't put money into a pension. For one thing, when you die after putting money into a pension, in most cases it dies with you. Number two, when you put money into a pension, you're going to get about a six percent rate of return in the current environment - maybe even as low as five percent. You're not making much on it while you're alive, so I don't advise putting money in pensions. We let employers put money in pensions, if they want to. That's a nice benefit, but I wouldn't add to it.
I would do a couple of Roth IRAs, and max those out. Then, max out whatever you've got at work that you own. Of course, when you're vested in a pension, you own it. That much is true. But still, I don't advise adding to pensions, buying years up, or any of those kinds of things.
There are a few examples out there where that kind of thing works mathematically to your benefit, but they're very hard to find. Out of all the years I've been in this business, I can count on two hands the number of times I've seen it work out.
So no, I wouldn't do more with a pension where you add to it yourself, especially at such a young age. —�Dave
(Why the smallest debt first?)
Dear Dave,
I'm new to you and your plan. Why do you want people to pay off the debt with the smallest balance first, instead of the one with the highest interest rate? —�Courtney
Dear Courtney,
Simply put, because personal finance isn't all about math. Personal finance is only about 20 percent math. The other 80 percent is behavior.
We list debts in the debt snowball in order of the smallest to the largest balance, putting as much as possible toward the smallest while paying the minimum payments on the others. The reason, as I mentioned earlier, is behavior modification. It helps you see yourself making a dent in your debts.
It's easier to change bad habits when you see quick results from your efforts to eliminate negative behaviors. Paying off the smallest debts first, instead of the debts with the highest interest rates, will give you quick wins that will help keep you motivated. It provides proof that you can succeed and become debt-free! —�Dave
"The Dave Ramsey Show" is heard by more than 8 million listeners each week on more than 500 radio stations. Follow Dave on Twitter at DaveRamsey and on the Web at daveramsey.com.


text:
45908 Purple Sage Court, Belleville 48111
See more homes for sale in Belleville, MI
This property has been Sold!
12/09/2016 at $83,000
Move right in to this upper level unit in the desirable Meadows of Van Buren condo community. Enjoy the spacious open concept, vaulted ceilings, and large balcony. This unit features two large bedrooms, two full bathrooms and a sizable walk-in closet in the master. All appliances stay, including the in-unit washer and dryer. Close to Van Buren the Municipal building, offering classes and recreation, as well as grocery stores, shopping, expressways and Detroit Metro Airport. Schedule a showing today or stop by the Open House Sunday, October 16th from 1:00pm to 3:00pm!
Property Information
- Status
- Sold
- Address
- 45908 Purple Sage Court
- City
- Belleville
- Zip
- 48111
- County
- Wayne
- Township
- Van Buren Twp
- Possession
- at closing
- Zoning
- Listing Date
- 10/11/2016
- Total Finished SqFt
- 1,075
- Above Grade SqFt
- 1,075
- Garage Desc.
- Carport
- Water
- Public
- Sewer
- Public
- Year Built
- 2002
- Home Style
- Ranch
- Summer Taxes
- $775
- Winter Taxes
- $245
- Association Fee
- $235
Rooms and Land
- MasterBedroom
- 2nd Floor
- Bedroom2
- 2nd Floor
- Dining
- 2nd Floor
- Kitchen
- 2nd Floor
- Living
- 2nd Floor
- Basement
- Cooling
- Central
- Heating
- Forced Air, Gas
- Appliances
- Dishwasher, Dryer, Microwave, Range/Oven, Refrigerator, Washer
- Interior Features
- Cath/Vault Ceiling, Ceiling Fan(s), Master Bath
- Exterior Materials
- Brick
- Exterior Features
- Porch
Listing Video for 45908 Purple Sage Court, Belleville MI 48111
Mortgage Calculator
Listing Broker
Listing Courtesy of Reinhart Realtors
Office Address 2452 E. Stadium Blvd
Listings last updated: . Some properties that appear for sale on this web site may subsequently have been sold and may no longer be available.
Our Michigan real estate agents can answer all of your questions about 45908 Purple Sage Court, Belleville MI 48111. Real Estate One, Max Broock Realtors, and J&J Realtors are part of the Real Estate One Family of Companies and dominate the Belleville, Michigan real estate market. To sell or buy a home in Belleville, Michigan, contact our real estate agents as we know the Belleville, Michigan real estate market better than anyone with over 100 years of experience in Belleville, Michigan real estate for sale.
The data relating to real estate for sale on this web site appears in part from the IDX programs of our Multiple Listing Services. Real Estate listings held by brokerage firms other than Real Estate One includes the name and address of the listing broker where available.
IDX information is provided exclusively for consumers personal, non-commercial use and may not be used for any purpose other than to identify prospective properties consumers may be interested in purchasing.
Provided through Ann Arbor Association Board of Realtors. © 2017 Ann Arbor Associate Board of Realtors Ltd. shareholders.


text:
Snot Feverishly Runs Down Reporter's Nose on Live TV
Subscribe to TheFW on
Newsflash: it's cold out there.
Don't believe it? Well, this reporter is about to prove it in a pretty disgusting fashion.
Alexandra Koehn is a reporter for WTVF in Nashville, who was doing a live standup last week about the weather when snot started dripping down her nose. It's not exactly the type of career highlight she's going to put on her reel as she tries to climb her way up to the network level.
In fact, it's pretty gross. More importantly, though, it's the kind of clip that makes for compelling content that people will enjoy watching because we've all been in this position, but are fortunate enough never to have been so while a camera was rolling and an entire city was tuned in.
It's too bad the video ended when it did because we would've kept watching right until the point she finally announced, "Breaking news! My cameraman has handed me a Kleenex!"


text:
With over 12 years' experience in Marketing, I have focused on Email and Cross-Channel Marketing for the last 5 years, helping some of Australia's largest retail, travel and non-profit businesses create and maintain online marketing strategies.
I love the creative and measurable nature of Online Marketing, and using my skills and experience to help businesses of all levels identify, meet and exceed their goals.
My approach to teaching is to present simple, step-by-step processes by distilling the experience and skills I've gained in my professional career to make it easier for others to learn.
I look forward to seeing you in class!


text:
2016 UA Staff Career Resource Fair
Hosted by the UA Department of Human Resources, the fair gives staff employees an opportunity to connect one-on-one with UA representatives to discuss academics, skills and professional development. The fair also showcases various types of development opportunities that are offered on the University's campus, as well as benefits that support educational development.
In addition to connecting one-on-one with UA representatives, the Office of Health and Wellness will be conducting a WellBama session during the UA Staff Career Resource Fair for WellBama participants to attend. This session will cover stress and relaxation techniques for staff employees. We believe health and wellness is a key component to an employee's successful career and UA offers programs and resources to facilitate healthy lifestyles for all employees.
Participants at this year's UA Staff Career Resource Fair
College of Continuing Studies (CCS)
Professional Staff Assembly (PSA)
The Office, Clerical, and Technical Staff Assembly (OCTSA)
Office of Veteran & Military Affairs
OIT – IT Services / Software Licensing
UA Health Promotion & Wellness
Higher Education Administration Program
New College Life Track (College of Arts and Sciences)


text:
Jungle Cavalcade (1941)
Plot Summary
"Frank Buck's Jungle Cavalcade" is nearly a 100% compilation film that consists of footage from three previous Frank Buck expedition films; "Bring 'em Back Alive," "Wild Cargo," and "Fang and Claw." Unlike most compilation films from major studios (and there aren't a whole lot of them to start with), RKO made no attempt to keep the viewing audience from being aware of that they were watching nearly 100% archive footage. They sniped every ad and poster with "From - "BRING 'EM BACK ALIVE" - "WILD CARGO" and "FANG AND CLAW", in addition to crediting Clyde Elliott as the director of the "Bring "em Back Alive" sequences and Armand Denis as the director of the "Wild Cargo" sequences...on all of the advertising and the film. They also used such taglines as..."3 in 1 THRILLER! Streamlining the Mightiest Scenes from ALL His Greatest Pictures..."- Written by Les Adams <firstname.lastname@example.com>
Be the first to contribute! Just click the "Edit page" button at the bottom of the page or learn more in the Synopsis submission guide.


text:
News : ZICTA's Establishes Customer Call Centre
Dec 17, 2014 -- Zambia Information Communications Technology Authority (ZICTA), in its continuous effort to meet its regulatory mandate to protect consumers this year established a Toll Free Call Centre to handle unresolved complaints of ICT and Postal services users respectively.
This mandate to look after the interests of consumers is clearly stipulated in the ICT Act number 15 of 2009, which states the functions of ZICTA under Section 6 (1) and (f) as:
' promote the interests of consumers, purchasers, and other users of information and electronic communication services including , in particular, persons with disabilities and the aged in respect of the accessibility, quality and variety of services and equipment'
Further, under Section 68 of the same Act, ZICTA is empowered to establish guidelines for making, receiving and handling of complaints of consumers regarding the provision of ICT Services.
In accordance with the aforementioned section, ZICTA has since developed (in consultation with key stakeholders including Service Providers and Consumer representatives) and published the Consumer Protection Guidelines to bind all persons regulated under the law.
According to the Consumer protection Guidelines, ZICTA is mandated to investigate and determine any complaint in accordance with the provisions of ICT, Postal and ECT Acts.
It is against this background that ZICTA established the 7070 Call Centre to deal with consumer complaints which have either gone unresolved by service providers or consumers feel was inadequately handled.
The Call Centre is available from Monday to Friday, during working hours (08:00hrs to 17:00 hrs.
The ZICTA Call Centre agents are equipped to attend to Postal and Courier Service Providers as well as ICTs user complaints. The following are the issues that users may complain about;
1. Poor quality of service
2. High tariffs
3. Faulty telephone services
4. Billing inaccuracy
5. False and misleading advertising
6. Loss of airtime
7. Service suspension
8. Unsolicited SMS
9. Promotions/competitions
10. Intrusion of privacy
11. Delayed delivery of posted item
12. Suspension of service
13. Refund
14. Health and safety
15. Unavailability of Emergency line numbers
16. Access to call center
17. licensing
It is important to note that before the call center handles a complaint, there are some simple steps that the call centre expects the dissatisfied complainant to take. These include:
1. The complaint has been lodged in with the service provider against whom the complaint is being made and a reference number issued.
2. If the complaint is not resolved, the complainant must demand that it is handled by the supervisor of the customer care representative.
3. The complainant demands to be given a reference number for the complaint they lodge with their respective service provider. Alternatively, complainants must note down the names of the persons they dealt as well as the date and time they lodged in the complaint.
4. The complaint must be resolved within 14 days by the service provider.
5. If the complaint is not handled within the stipulated time, it can be forwarded to the ZICTA Call Center.
6. Complainants logging a call that they cannot access the service provider call centers can call ZICTA directly without following these steps.
Complaints may also be made to ZICTA through other avenues such as:
- Submitting an online complaint form electronically from the ZICTA website
- Sending an email
- Posting to Zambia Information and Communications Technology Authority
- Delivering the complaint to ZICTA offices at Stand No 4909, Corner of Independence Avenue & United Nations Rd, Long Acres, LUSAKA.
Consumers are encouraged to exercise their rights and seek redress whenever they feel their rights are being infringed.
Posted by Veronica Silva Cusi, news correspondent
Source: https://www.daily-mail.co.zm
Related Editorial
- ZICTA Awareness Programme Goes to Western Province, Mumbwa
- ZICTA Launches Toll-free Complaints Line
- HGS Commitment to Optimizing CX Earns Top Honors for Best Outsourcing Partnership
- JK Police to Launch "Dial 100 Project"
- Scivantage Brings Home Gold with Two Wins at the Contact Center World Awards
- Bristol City Council Telephone System 'Will Collapse' Without Investment
More Editorial From Zambia Information & Communications Technology Authority
About Zambia Information & Communications Technology Authority:
The Zambia Information and Communications Technology Authority (ZICTA) is an ICT Regulatory body responsible for regulating the ICT Sector in Zambia.
Published: Monday, December 22, 2014


text:
What is JotForm?
JotForm is a free online form builder which helps you create online forms without writing a single line of code. No sign-up required.
At JotForm, we want to make sure that you're getting the online form builder help that you need. Our friendly customer support team is available 24/7.
We believe that if one user has a question, there could be more users who may have the same question. This is why many of our support forum threads are public and available to be searched and viewed. If you'd like help immediately, feel free to search for a similar question, or submit your question or concern.
Seeing many emails as FAILEDAsked by 2Chicks on July 14, 2016 at 12:24 PM
I check the email log and see some emails as sent and more as failed. The email address it working fine and I go get emails to it. I tried to send a test email from Jotform and that one failed as well. Please advise why is that
JotForm Support
Hello 2Chicks,
I have checked your logs and I was able to see the list of failed emails. However, I noticed that there were 3 emails that went through.
I also did not find your email address in the bounce list. So I assume that this matter has been resolved before I could get into it. So if in case you get to experience email delivery failures again, please do let us know.
I just tried 2 test emails and both failed. I am not seeing the emails even hit my side. The MX record points to a spam firewall so I see all emails here first before they even hit the mail server. At this point the email doesnt even hit my firewall
This is very crucial getting many complaints from irate customers who emailed us and we never got back to them not good.
Well I just changed the recipients email on the form. When I check the history on the 2 new emails I added it says SENT but we didnt get those emails either so now it really doesnt make any sense. Any thoughts as the email is working just fine
JotForm Support
Have you checked your spam folder? The recipient went to bounce list: https://www.jotform.com/help/262-How-to-Remove-Your-Email-Address-from-Bounce-List
In addition to this, you may whitelist our domain names, if the issue continues, as we use Amazon SES method for "firstname.lastname@example.com" sender. Here are our domain names:
- us-sub1.jotservers.com
- us-sub2.jotservers.com
- aws-sub1.jotservers.com
- aws-sub2.jotservers.com
- us-app2.jotservers.com
- jotservers.com
- jotmails.com
- jotform.com
- amazonses.com
- email.amazonses.com
- *.smtp-out.amazonses.com
- jotform.co
- secure.jotform.co
- s3.amazonaws.com
- static-interlogyllc.netdna-ssl.com
Let us know if you need more help.
The emails never make it to my email server. You guys keep talking about bounce list but why does it keep going there all the time when the email address is valid and working. I already added a bunch of your domains to my accept list but I NEVER get the emails so it seems to me there is a major issue on your end not mine
I just checked the 2 email address that I added yesterday and they are not on the bounce list but I am not getting those emails
JotForm Support
Upon checking your notification configuration, I can see that the sender name is missing in all your forms:
Please make sure to assign a value in your "Sender Name". You can assign a field from your form where the user enters her name (usually the"Name" field -or similar), or you can leave "JotForm" as its default value.
Our mail logs shows good delivery:
I would suggest you add a personal email address as the recipient just for testing purposes. Let us know what happens.
Definitely something on your smtp server that doesn't like our domain. I switched the smtp server to one that I use and now I am getting the emails just fine
I have been sending test submissions like crazy past couple of days any chance of being able to reset the counter a bit since a bunch are just test ones?
JotForm Support
I have reset a bit your submissions counter considering that you have done many tests. So, right now the counter is 20 used out of 100.
Thank you!!


text:
Re: Can't unsubscribe, so BUY A YAMAHA FJR
Expand Messages
- --- In firstname.lastname@example.com, Dan Arnold <danarnold@c...>
> After several attempts to unsubscribeDan,
Just go to the hammockcamping web page
(http://groups.yahoo.com/group/hammockcamping/) and click on the "Edit
Membership" link near the top of the page. If you select the no email
option, you won't be bothered any more.
Your message has been successfully submitted and would be delivered to recipients shortly.