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Q&A: Bodyweight Training For Muscular Strength And Size
Is it possible to get as strong and muscular with bodyweight training as you can training with weights?
As long as you train hard, progressively, and consistently you can get bigger and stronger with just about anything, including your own body weight; and I think most people can get just about as big and strong with bodyweight training as anything else if they do it correctly. The key is learning how to perform bodyweight exercises to make them progressively harder as you become stronger.
When using free weights and machines resistance progression is simple; as you become stronger and require more resistance you just add more weight to the bar, use heavier dumbbells, or pin more weight on the stack. Resistance progression is trickier with bodyweight. You can use weighted vests and belts to increase resistance, or you can manipulate other variables like leverage and timing, using body positioning to increase the leverage against the target muscles and spending proportionally more time in more challenging portions of the range of motion. For example, bodyweight squats can be made more challenging by only performing the harder lower half of the range of motion, and holding at parallel for a few seconds before slowly starting the positive (as opposed to only going down halfway and bouncing back up like most people).
Another option, if you have the motor control and discipline to do it, is what I call intentional antagonistic co-contraction or IAC. By intentionally contracting the antagonists of the target muscles during an exercise you can increase the intensity considerably. Assuming you have relatively balanced strength, if you learn to use IAC effectively no matter how strong you become you will be able to make any exercise as hard as you need it to be. There are several disadvatages to IAC, however. It takes time to learn, requires good motor control and focus, and makes evaluating workout performance more subjective.
A slightly less efficient but more easily quantifiable way to increase resistance is to wear a weighted vest or belt. While technically not pure bodyweight exercise, people who have difficulty with IAC will find it more practical and it allows more objective evaluation of workout performance.
A very challenging but less safe and efficient option for stronger trainees is to perform some exercises unilaterally. If you're skeptical of how challenging bodyweight exercises can be I suggest you attempt a set of strict one armed chin ups, push ups, or squats. Unless you can do a high number of these in slow, strict form, pausing and squeezing at the top of chin ups or pausing and holding motionless at the start of squats and push ups, you are not so strong you won't be challenged by a proper bodyweight workout.
In his column My First Half Century In The Iron Game in Iron Man magazine in 1986 Nautilus inventor Arthur Jones had the following to say about this,
…chins and dips, if properly performed, will stimulate muscular growth in your upper body and arms that will eventually lead to muscular size and strength that is very close to your potential. Adding full squats, eventually leading up to one-legged full squats, and one-legged calf raises, will do much the same thing for your legs and hips. Using this very simple routine, when you get strong enough to perform about ten repetitions of one-armed chins with each arm, your arms will leave very little to be desired.
So, whether you are limited to bodyweight training by location, time, space, budget, or other circumstances, or you prefer it for it's efficiency and convenience, you don't have to worry you might be compromising effectiveness.
While the exercises Arthur Jones recommended are a good foundation, and have been the cornerstones of my workouts for a very long time, I would add a few more exercises to round out your workout. Minimally, I like to have people perform six basic movements: a squat, a trunk extension, a vertical push and pull, and a horizontal push and pull. It doesn't hurt to add a heel raise and timed static contraction neck extension and flexion to round things out, and although they can get worked pretty hard during other exercises some people may want to add a direct exercise for the abdominal muscles. The following is an example of how this could be done with bodyweight only:
- Hip Raise or Hyperextension
- Squat
- Chin Up or Parallel Grip Pull Up
- Dip or Push Up
- Inverted Row
- Pike Push Up or Handstand Push Up
- Crunch
- Heel Raise
- TSC Neck Extension
- TSC Neck Flexion
A few tips for performance:
- Move slowly and focus on contracting the target muscles continuously throughout the exercise, taking at least four seconds each to perform the positive and negative
- Hold for at least two seconds at the end point of pulling and simple (rotary) movements and at the start point of pushing movements (parallel with the ground for squats, in a slight stretch for dips and push ups, just above the ground for pike and handstand push ups)
- Start, stop, and reverse direction as smoothly as possible, the lower the acceleration the better. Imagine you're trying to sneak through the turnarounds.
- When you think are unable to continue positive movement in strict form, continue to contract as hard as you can for about five more seconds, just to be sure, but do not loosen your form.
- Move quickly between exercises. Once you've finished an exercise try to begin the next as soon as possible. If you begin to feel light headed, dizzy, or nauseous and wait for it to pass before continuing, however.
Give it a try, and let me know how it goes in the comments below.
About Drew Baye
49 Responses to Q&A: Bodyweight Training For Muscular Strength And Size
Rich May 29, 2013 at 3:06 pm #
Is IAC the same as what Diamond Dallas Page calls dynamic resistance in his Yoga for Real Guys program?
How frequently anyone should perform any workout depends on numerous factors, including how intensely you are capable of training, your recovery ability, and your goals. Read Effective Versus Optimal Training Volume And Frequency for more on this.
Elis Mar Einarsson May 30, 2013 at 5:01 pm #
I've been doing bodyweight training since about September 2012, and I feel exactly the same about understanding movements and inefficiency of how most people (including me before I found out about Body by Science and later you Drew) do exercises. I feel I've gained both strength and size. I need to be a bit more careful with my form and I'm still figuring out many things, so this article was very timely and informative for me 🙂
I've been doing kind of a split for the last 2 weeks:
A: arm curls, chin ups, neg acc. chin ups, diamond push up, push up and neg. acc. push up + TSC neck ext/flex
B: 1 leg alt. squat, 1 leg neg acc. squats, alt 1 leg hip raise, hip raise, 1 leg calf raise and TSC neck.
Doing this about 2x/week, 3-4-5 days apart, depending on my schedule. I want/need to improve my neck and trapezius!!
I would add a pike push up, half handstand push up, or isometric handstand (at the mid point of the range of motion) for the shoulders and traps. You can see an example of a pike push up at http://youtu.be/RNTdrlplBYo at about 2:50
Jorge Flores May 30, 2013 at 6:35 pm #
Hi, I just want to thank you for sharing Nautilus principles, I just read it and I changed my mind about my training tecnics, it is at this moment, the best and well explaint bodybuilding-strengh book I ever read, I am thankfull for learning the point of view of one of the greatest person interested in contribuite to muscular and strenght development. I really aprecciate it. Gracias Drew
You're welcome. Arthur Jones' Nautilus Bulletins are some of the best books ever written on the subject of exercise.
Liran Shoham May 30, 2013 at 7:00 pm #
Hello Drew
I understood all of the mentoined exrises and
how to perform them execpt the TSC neck exricses.
How should one do said exrices and why?
Is thier a risk of neck injury due to the instibality of the joints?
Thank you, Liran.
The neck can be worked isometrically against the arms, placing the hands on the back of the head for extension, the forehead for flexion, or above the ears for lateral flexion. You can read about how to perform timed static contraction protocol here. The only difference I would suggest from that article is to use sixty instead of ninety seconds, with three twenty second segments.
Ian Wilson May 30, 2013 at 7:43 pm #
Exellent post Drew. I perform bodyweight squats at home due to back problems and lack of leg equipment and I can tell you they are harder performed with slow controlled movements, then when I was using a fully loaded leg press. It's also a very safe way to work to total failure. Iv'e found I have great results doing bodyweight split squats especially for hamstring and glute development. Would you recommend adding trunk flexion exercises to your program if you're already doing chin ups, squats, and exercises that actively engage your core. Since I've stopped doing them I notice my abs are actually sore for a couple of days after training.
My biggest concern when I started this experiment was whether I could work the legs hard enough with body weight alone, but the combination of slow movement speed, static holds at the position of maximum moment arm, intentional antagonistic co-contraction, and the ability to efficiently pre-exhaust the squats with either hip extensions or leg curls and extensions has proven to be very effective.
Although the abdominal muscles are involved to a significant degree during chin ups, push ups, and other exercises, I don't think it hurts to add a set of crunches. I occasionally finish my workout with hanging reverse crunches.
Paul Bennett May 30, 2013 at 11:27 pm #
Thanks for posting. Would love to see some training vids in the future – especially on your bodyweight machine
I recently uploaded a video showing demonstrating how a bodyweight "big six" can be performed on the UXS, but the sound is pretty bad. I plan to post more once I've gotten a better mic.
George Sheehan May 31, 2013 at 7:48 am #
Great article, Drew. I was in the U.S Marine Corps for 22 years, and 10 of those years were body weight only workouts (being Recon and infantry, muscular endurance was paramount). I was 6 ft. 1 inches tall, and 209 lbs with just body weight workouts. Throw in some rope climbs, and you've got a winning workout.
Brian Liebler May 31, 2013 at 8:00 am #
I pre-ex the body weight squats with TSC leg curl, TSC leg ex. followed by your version of body weight squats, which really turns out to be almost a wall sit as so much congestion(or fatigue)gets in the way that dynamic is almost impossible. It's a quad killer!
Vinicius Franco May 31, 2013 at 10:57 am #
Hello Drew!
I just want to thank you!
I started working out in November of 2011. I started with HIIT (tabatas) and after a while I was overtrainned. I was working out almost every day, the sundays was the only day that I didn´t. I Had a lot of problems until I found you. The information that you share with your readers is not only good and useful, it is a matter of health for all of us that do not have the means to pay a trainner but want to transform our lives. When I understood the principles of HIT, I understood why I had my progress stopped, even reversed, and why I had all those sympthoms derived from overtrainning.
Even though I´m trainning for a good time now, my results wasn´t showing because I also didn´t pay attention to the diet and sleep.
I started a diet for exactly a month now and continued with my bodyweight HIT trainning and a good sleep regimen. Now things are appearing. I´m dropping at least 2 pounds a week but I´m adding muscle. I´m doing the Slow Carb Diet from Tim Ferris so… I don´t care about hitting the mark of 20 pounds in 30 days, because of the muscle gain.
Thats my story. Thank you very much because you helped me a lot!
Hugs from Brazil!
P.S. English is a self-learned language, so, excuse my mistakes.
Thanks to everybody who has replied here and through e-mail for the feedback. A lot of you have reported great results with bodyweight training, and hearing about your successes makes my day.
I just got the following e-mail from one of my phone training clients, which I am psyched about:
"Hi Drew,
I swear to you that as fit as I have ever gotten…for some reason I have never been able to do a chin up or pull up. I can't explain why but even in elementary school I would climb the ropes in seconds and kill it in all other tests but could never do one chin up or pull up, no matter how hard I tried.
Now after doing only three work outs your way, (which never involved one isolated triceps or biceps exercise as you know) for the first time yesterday I pulled my chin up over the bar. I can't tell you how excited I am! I am not sure if it was because I followed the form you were showing me in our last call or because I really have already gotten that much stronger but I am so happy!"
krishnans May 31, 2013 at 5:53 pm #
nice post…like the comment on th efact that bodyweight exercise if done correctly can reach potential makes sence because those old warriors you see in history were pretty nice built but not fancy gym equipment..also the indian warriors used body weight to get big and in yoga some move sare very difficult to perform like that andy murray flying push up and even one arm press up like rocky bilboa is hard if you add some sprints the mix and some core work then 45 mins of this and a good diet is what daniel graig used to get in shape allegedly…trying this s..t out getting good results not tired like heavy weight make you yes good stuff man keep it coming thick and fast by the way toure pictures are awesome!!!!!!!!!!!!!!
Thanks Krishnans,
Bodyweight exercise has been used by the warriors and militaries of various cultures and countries throughout history with good effect, and when done correctly it is much harder than most people expect.
So much harder, in fact, that if you do it right there is no need to add any sprints, and no need to do any core work beyond one or two basic abdominal exercises, if even that. A full-body workout which effectively stimulates improvements in all general factors of functional ability can be completed in less than twenty minutes if you rush between exercises.
Bradley Warlow June 1, 2013 at 7:36 am #
Hi Drew,
I was wondering about the average weight progression that you see in your clients- I remember reading that its about 10-15lbs each session. Can I ask why this is? does it always seem to be this amount every workout? In relation to the average recovery period of 4-7 days, is it all or nothing on the sense that if you do not rest at least 4 days , then will your strength increase less or not at all?
This can vary considerably between individuals based on what stage of training they are at and their response to exercise, and while it is not all or nothing it will vary depending on how well the workout frequency matches the time required for individual recovery and response. When in doubt you're better off getting more rest time than less, since training too frequently over a period of time will interfere with recovery and adaptation and can eventually cause a plateau, while getting more rest than required will only reduce the rate of progress slightly but not stop it. Many factors affect recovery so the ideal workout frequency is a moving target, and workout performance is affected by a variety of factors as well, so it is better to evaluate progress and adjust volume and frequency based on the average change over several weeks of workouts rather than on a workout to workout basis.
Michel June 2, 2013 at 10:20 am #
Hello Drew, how are ya?
Thanks for your work first and foremost.
I have a doubt regarding this post.
Let's, for example, say that I start doing some push-ups. I do them in strict good form, slowly (about 4 seconds positive/negative and about 2 second stop before changing between one another) and, after failure, try to continue the exercise in good form for about 5 seconds. Shortly, the way you recommend doing them.
Say I can only do 4 of them. If I were on a machine, I'd reduce the weight so I could do at least 7 reps, right?
The question is, what do I do in the case of body weight workouts? Is there a problem in just doing 4 as long as I do it as intensely as possible?
Thanks 🙂
Four reps at an approximate 4/2/4 cadence is still a good amount of time to perform an exercise, although if a person can't do at least six the difficulty of the exercise can be scaled by altering body position and leverage or the range of motion used, or by using the arms or legs for assistance.
marklloyd June 2, 2013 at 3:08 pm #
The weights I see many (most?) people use appear to be less challenging than the resistance their bodyweight would provide. It seems fair to assume that many of them couldn't -do- one chin or dip. Have you ever used weights/machines as a preparatory program for bodyweight exercise?
If someone has regular access to good machines they should just use them instead, unless they want to learn bodyweight exercises for times when they do not have access, such as when traveling. If bodyweight is the only option or the preference for whatever reason most bodyweight exercises can be scaled to almost any strength level by altering body positioning and the leverage against the target muscles, altering the portion of the range of motion performed, using the arms or legs for assistance, and more.
Paul June 3, 2013 at 3:27 am #
Hello Drew,
Regarding chin-ups, is it really bad for the arms / shoulders when using a straight bar? I only have a straight bar and my left elbow makes a (mild) cracking noise at the beginning, but it doesn't hurt. It sounds like the noise of cartilage. Any idea of this could be a problem?
Do you have any experience with using of TRX like bands? I use it in my own workout and am quite satisfied with.
Thanks and keep it up!
Europe – Netherland
An angled bar is more comfortable for the wrists but isn't as much of an issue as how the width of the grip and position of the body affects how the wrists and elbows move. If your elbow doesn't hurt I wouldn't worry about the noise, but if it concerns you you might want to experiment with a different grip width.
I have used suspension trainers and rings for exercises and they are not bad, but I prefer fixed bars because the stability allows you to focus more on the muscles and less on adjusting your body position to the movement of the apparatus.
Bradley warlow June 3, 2013 at 7:05 am #
Thanks Drew. this would explain why i got results from training high volume, up to a point. Could this mean that if I split my old high volume routine in half like Arthur Jones did, I would still continue to make progress, albeit slower? I've always wondered if the sticking point that people reach differs that greatly.('newby gains' are said to be 10-15 lbs of muscle in the average trainee)
As long as you don't exceed the volume and frequency of exercise your body can tolerate and recover from you will get some results, but your results will come much more slowly than if you allow your body enough time to fully recover and respond between workouts.
Most people do too much exercise, too often, and would make faster progress by doing less exercise, less often, with higher intensity
hostler June 3, 2013 at 1:32 pm #
Just performed the suggested workout. Very tough. The squats were much more intense than I expected. Good stuff.
Ian Wilson June 5, 2013 at 5:10 am #
Do you think it would be beneficial to add either bidy weight Glute Ham raises, or reverse trunk extensions to engage the posterior chain more. Or would the squats engage the Glutes and hamstrings enough? I'm trying to rehab my lower back at the moment, and I'm not sure whether adding either of those exercises as well as the body weight squats would be helpful or over training.
If a good trunk extension machine or barbell isn't available I would recommend a forty-five degree bodyweight hip extension or a hip raise rather than glute-ham raises or reverse hyperextensions. When done correctly bodyweight squats train the hip and thigh muscles effectively but don't do much for the lower back.
Steven Turner June 5, 2013 at 9:06 pm #
Hi Drew,
Have you tried the 3 X 3 routines on the body weight machine. I have put a few people through 3 X 3 workout with only a chin bar, bodyweight squats and push ups they found this routine 'brutal". I agree with your comments on the IAC there is some learning on how to intenstionly contract the antagonist muscles but the intensity on the agonist muscles is greatly increased.
I have found that with the TRX straps whilst the straps can be very demanding there is a lot of skill learning involved using them. Not sure to what degree is improving with TRX straps skill improvement or muscular strength?
I haven't performed a traditional 3×3 workout on it, but the workouts I've been performing are structured like a 3×3 using a legs, pull, push pattern. Two of the workouts I've been doing on it are:
1. Unilateral Squat
2. Chin Up
3. Dip
4. Squat
5. Parallel-Grip Row
6. Pike Push Up
7. Hip Extension
8. TSC Arm Curl
9. TSC Triceps Extension
10. Unilateral Heel Raise
1. Leg Curl
2. Wide Parallel-Grip Pull Up (just outside of shoulder width)
3. Push Up
4. Leg Extension
5. Overhand-Grip Row
6. Half Handstand Push Up
7. Hack Squat
8. Inverted Arm Curl
9. Triceps Press Up
10. Hanging Reverse Crunch
While suspension trainers can be useful, training on a stable bar or support is more effective because it allows you to focus more on performing the correct body movement and contracting the targeted muscles and less on trying to constantly adjust to a moving apparatus or maintaining your balance.
Steven Turner June 6, 2013 at 5:31 pm #
Hi Drew,
Thanks for your reply and the two workouts I will give them a try. On the TRX I notice that where gyms put in metal frames for the TRX stations to hang they now lay idle and unused. I believe that for many people who don't have the required strength and balance TRX would be almost impossible to train on.
In my opinion unstable training modalities are inefficient for strength training, in fact training on unstable surfaces should be called "balance" training.
JLMA June 6, 2013 at 9:10 pm #
I see more benefit in my case when (unable to continue positive movement) I continue to contract until I cannot contract at all any more (25 seconds, or so, depending on the exercise) than continuing to contract for only 5 seconds.
Is it wrong continuing to contract "in place" for as long as possible?
In most cases I don't recommend continuing for more than five seconds after positive failure, but it depends on a lot of factors, including the total time under load up to that point, the skill of the subject, the specific exercise, the equipment, the position failure occurs at and whether it is because of a sticking point, etc. I'll write a separate post addressing this.
JLMA June 8, 2013 at 9:51 am #
Thanks for the reply. I would indeed like to read more on this duration-of-contracting-after-positve-failure issue. Thanks for your website.
Paul Bennett July 14, 2014 at 9:54 pm #
Hi Drew,
If you had the choice of using a weighted dip belt vs. A weighted vest, which would you choose?
I would think a vest would allow better freedom of movement without the swinging thst occurs with the belt.
I'm thinking of investing in a 100lb vest, since I've done weighted chins with 75lbs for reps, and negative onlys with 90+.
I will say they are much more expensive. .. and hard still to put on loaded.
Hey Paul,
Dip belts are much easier to get on and off than a weight vest and allows you to change weight between exercises more easily than some vests, however they can only be used for exercises performed with the body vertical like chin-ups and pull-ups, dips, squats, and heel raises, while weight vests can be used to add resistance to those and any other exercise which uses your trunk for resistance. A weighted vest would be more versatile and useful if you are training exclusively or mostly with bodyweight, but a dip belt would be a better option if you only need additional weight for chin-ups, pull-ups, and dips.
Oscar May 1, 2015 at 11:23 pm #
Why is it I feel DOMS only for pulling exercises like pullups and NEVER after even very tough pushing exercises like bench or weighted dips etc? Does that mean for most of us pushing muscles are naturally strong and pulling muscles are naturally weak?
Hey Oscar,
No. Read Q&A: Soreness And Recovery Time
Rich August 14, 2015 at 3:50 pm #
Hey Drew
With regards your workout, for just one set of each movement, what is the rep target and what would you recommend is a good progression for each movement?
Hey Rich,
A variety of repetition ranges can be effective, but I start most people out at a range of eight to twelve reps then adjust from there based on how their body responds or if the repetition duration is changed.
As I mentioned in the article, with bodyweight training resistance progression can be accomplished by altering the leverage and timing of exercises. I developed a system of doing this which is explained in detail for a few dozen exercises in my book Project Kratos.
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"Hearts, Hands and History," a series of arts activities for children and families culminating in a festival and exhibit, produced by the Colorado Springs Pioneers Museum in partnership with the Colorado Springs Conservatory, Cottonwood Center for the Arts and others
About Our Project:
"Hearts, Hands and History" is a series of public events and programs designed to engage children and families in an effort to bring awareness, education and historical relevance about philanthropy to the community. All events are free, and people are encouraged to bring food donations for Care & Share Food Bank. Events throughout spring, summer and fall include:
A Mother's Day Tea featuring a lecture, songs and poetry by Stacy Dyson, Imagination Celebration Poet Laureate. Her original poetry will be based on historical letters and documents.
A Father's Day celebration in partnership with the White Bison Wellbriety Center and Colorado Springs Indian Center, demonstrating the American Indian philanthropic tradition of "giveaway." Local American Indian artists also will demonstrate and encourage participation in creating arts and crafts.
Free art classes for children, to be offered on Saturdays in June and July, in partnership with artists from Cottonwood Center for the Arts.
An Art Festival in July featuring artwork from the children's classes and local artists' work that will be sold at silent auction.
A performance in July of an original opera by the Colorado Springs Conservatory, about Colorado resident and performing arts philanthropist Antoinette Perry, namesake of the Tony Awards.
A Children's Day concert in the fall presented in collaboration with Pikes Peak Children's Museum to coincide with the grand opening of the Kids Colony history experiential room at the Pioneers Museum.
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The nationally accredited Colorado Springs Pioneers Museum is housed in the elegant 1903 El Paso County Courthouse. The Museum's mission is to collect, preserve, research and interpret the history and culture of the Pikes Peak region. Each year, over 50,000 people, many of them schoolchildren, participate in its many educational programs and exhibits. The museum collection includes 75,000 artifacts and works of art, and 6,100 cubic feet of archival materials, including 80,000 historic photographs. The Friends of the Pioneers Museum is a nonprofit organization that raises funds for museum programming. More than 120 volunteers provide over 4,000 hours of support to the museum each year.
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Police: Driver crashes into police car
A 42-year-old Maryland man drove into the rear of a police car pulled over May 1 on Route 1 in Fenwick Island before overturning and trapping the driver and passenger inside, police say.
A 33-year-old Fenwick Island police officer had stopped a 2005 Toyota Sequoia on the shoulder of northbound Route 1 at 9:45 p.m. near Lewes Street for suspected drunk driving, said Master Cpl. Gary Fournier of the Delaware State Police.
The officer was in a 2013 Ford Explorer patrol vehicle with Toyota driver, Shawn E. Moran, 59, of Wilmington, when a 2010 Nissan Maxima driven by Heath Clifford McDermott of Bel Air, Md., was driving northbound on Route 1 and struck the left rear of the police vehicle, Fournier said.
The impact pushed the police vehicle into the rear of the Toyota Sequoia; the Nissan continued northbound and overturned onto its roof, trapping McDermott and a 48-year-old Florida woman.
All involved in the accident had nonlife-threatening injuries, Fournier said.
McDermott was flown to Christiana Hospital where he is currently admitted; the Florida woman was taken to Beebe Healthcare; the officer and driver Moran and his two passengers – a 58-year-old Wilmington man and a 60-year-old Charleston, S.C., man – were all treated and released from Beebe Healthcare.
Route 1 north of Fenwick Island was closed for about an hour and a half during the investigation.


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2 men convicted of Phoenix crimes get prison terms
PHOENIX - Two men convicted in the armed robbery of a Phoenix jewelry store and a freeway shooting during a 2011 police chase have been sentenced to long prison terms.
Maricopa County prosecutors say Jonathan Jesse Corrales received a 46-year prison sentence Friday while Adan J. Orduno got a 34-year term.
The 26-year-old Corrales was convicted of armed robbery, theft, unlawful flight, aggravated assault, attempted first-degree murder, misconduct involving weapons and drive-by shooting.
The 27-year-old Orduno was found guilty of the same charges plus one count of unlawful flight. He escaped from his cell in a Phoenix jail in November 2012 before being apprehended hours later.
The October 2011 robbery escalated into a police chase on State Route 51. Authorities say either Orduno or Corrales fired a shotgun at the police car.


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Investor Sentiment: A Gift
In last week's "gift" to investors, the SP500 gained 3.5% making up all of the losses that it had sustained for the month of November. I am sure that more than one investor is wondering: Why ever sell? Such is our markets where investors have been conditioned that they will not experience the pain of deep (any?) losses for any length of time. Oh well. Yet in a curious development and despite the higher prices, investors turned bearish and to an extreme degree. This should provide support or a floor to prices going forward.
How far will prices advance? The rubber band is far from being stretched too tight as there is little consensus amongst the various sentiment indicators. Or to put it in other words, a market that continually bails out investors or fails to clear out the weak hands is prone to failure. The bounce will probably be playable, but to this observer, these are the kinds of patterns that are consistent with market tops.
The "Dumb Money" indicator (see figure 1) looks for extremes in the data from 4 different groups of investors who historically have been wrong on the market: 1) Investors Intelligence; 2) MarketVane; 3) American Association of Individual Investors; and 4) the put call ratio. This indicator is bearish and in extreme territory. Two consecutive weeks of bearish readings will become a bullish signal.
Figure 1. "Dumb Money"/ weekly
Figure 2 is a weekly chart of the SP500 with the InsiderScore "entire market" value in the lower panel. From the InsiderScore weekly report: "Market-wide sentiment has improved, moving from a Slight Sell Bias to Neutral. The change coincides with the triggering of Industry Buy Inflections - our strongest quantitative indicator - within the Russell 2000 and Energy and Financial sectors."
Figure 2. InsiderScore "Entire Market" value/ weekly
Figure 3 is a weekly chart of the SP500. The indicator in the lower panel measures all the assets in the Rydex bullish oriented equity funds divided by the sum of assets in the bullish oriented equity funds plus the assets in the bearish oriented equity funds. When the indicator is green, the value is low and there is fear in the market; this is where market bottoms are forged. When the indicator is red, there is complacency in the market. There are too many bulls and this is when market advances stall. Currently, the value of the indicator is 61.76%. Values less than 50% are associated with market bottoms. Values greater than 58% are associated with market tops. It should be noted that the market topped out in 2011 with this indicator between 70% and 72%.
Figure 3. Rydex Total Bull v. Total Bear/ weekly
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Would agree that everything will tend to go up because we do believe that any pullback is a BTFD opportunity because the gov will ALWAYS step in with a comment or printing press. Investors tend to be optimistic and lastly volume is so low that I would guess this just keeps melting up until something real happens in Europe. Reality is no defaults have really been taken there, no secessions have happened, no real rioting has happened, German taxpayers haven't felt any pain....when something really serious happens then we will see the market react but it is just as likely that Rajoy takes a bailout or that they announce the ECB is the new Fed and will spread money from planes which will create the mother of all short covering as it is that Credit Agricole fails (and even if it does, France, Germany and the EU jump in to save it ala Bankia and others)...wonderful Neverland we all live in these days...until Hurricane Monti hits
Prop desks buying calls again.
One of these days Alice:
It must be nice to have some insider information and profit from it. The thing is:
" it is very easy to make a lot of money, if you already have millions"
I'm confident that if you pull my finger, you won't be able to smell the roses anymore...
Such "pretty charts">>> such "pretty bullshit"...
ten fucking years from now, same fucking post would be relavant...
suckers fool game; like vegass...
a sucker was just born- is that you?
so you think you can beat a rigged bot nano second trader with pre-bid info pre.
ha, hang around to be astonished by how many smart finance idiots, just like you, the same ole days...
everybody (esspecially in this instant age of knowledge)is a fucking know-it-all.
narcissism gone nutso!
Welcome to "The New Normal", where Pravda, yes - Pravda, trashes Communism and says "Obama was elected by illiterates". And it's always sunny in TBTF Land.
I'm sorry my friend, but due to HFT and Fed interference, technicals don't make much sense in the 'open' market.
The only haven where they do is the daily BTC/USD charts. But then, it isn't swamped with HFT bots and idiotic government meddling.
"Buy low, sell high."
I invented it. You can use it but if you make any money, you owe me royalties.


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WACO, Texas Kirstin Shortridge tossed her first complete game shutout of the season as 15th-ranked Baylor defeated Iowa State, 5-0, in the Big 12 opener for the Cyclones. ISU's cause was also hampered by four errors in the field.
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Featured Events
- Austin City Limits Festival Tickets
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Farm Aid Ticket Information
Since 1985, the annual Farm Aid music festival has been organized by country icon Willie Nelson to honor the American tradition of family farming. Each year, Farm Aid is held at a different venue around the United States with a rotating lineup of both veteran performers, like Neil Young and John Mellencamp, and fresh faces, including Jack White, Kacey Musgraves, and Jeff Tweedy. Take part in this year's festivities by purchasing your Farm Aid tickets from the trusted sellers at Vivid Seats. We provide excellent customer support online through Live Chat, and agents are also standing by when you dial 866.848.8499.
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Images: Clearance operation in Haji Aslam [Image 7 of 7]
Photo by Pfc. David Devich
An U.S. Special Operations soldier, assigned to Combined Joint Special Operations Task Force-Afghanistan, and an Afghan commando, with 2nd Company, 3rd Special Operations Kandak, fill sandbags during a clearance operation March 24, 2014, in Haji Aslam village, Khakarez district, Kandahar province, Afghanistan. The operation was conducted to disrupt insurgent freedom of movement in the area and prevent insurgents from using the village as a safe haven. (U.S. Army photo by Pfc. David Devich/Released)
This work, Clearance operation in Haji Aslam [Image 1 of 7], by SPC David Devich, identified by DVIDS, is free of known copyright restrictions under U.S. copyright law.
Date Taken:03.24.2014
Date Posted:03.31.2014 03:52
Photo ID:1208644
Size:4.92 MB
Location:KHAKAREZ DISTRICT, AF


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Are you looking for a stock?
Try one of these
Two stock market crashes in the past decade have many investors and institutional managers parking more of their money into government bonds -- pushing yields to record lows in recent months. The move to bonds has Citigroup strategists calling the end of a 50-year bull run in equities.
"We would love to see the cult of equity make a re-appearance soon, but are not counting on it. The 1990s represented the peak of a 50-year investor shift away from bonds to equities," Robert Buckland and other Citigroup strategists said in a recent note to clients. "At just 12-years old, the shift back the other way still looks immature."
Buckland says the clearest example that the "cult of equity" is dying is the shift by pension funds from equities to bonds.
In 1952, U.S. private sector pension funds held just 17 percent of their assets in equities, compared to 67 percent in bonds, Buckland says. By 2006, the same funds held 69 percent in equities and only 19 percent in bonds. But in the wake of the 2008-09 financial crisis, pension funds pared back their equity holdings further to just 52 percent and raised their bond assets to 35 percent.
Buckland adds that the trend towards bonds is much more noticeable in British and Japanese markets.
Retail investors have also been exiting equity markets, as money into U.S. mutual funds peaked in 2006 at $309 billion US. Investors have -- since the 2009 recovery -- moved their money to bond mutual funds.
Buckland says the biggest factor in the changing shift of attitudes comes down to returns -- or, more importantly, the shrinking return on equities in the last decade.
When the bull run in stocks began in the 1950s, U.S. equities offered an annual 17-percent real return throughout the decade, compared to negative 1.5-percent return for bonds. But times have changed. In the 2000s, equity returns averaged a negative 3.5-percent annual return, while bonds returned 4 percent.
"The best hope for those expecting the equity cult to come barreling back is probably that the bond market looks expensive. In 1958, U.S. treasuries traded on a real yield of more than 2.1 percent compared to the negative 0.8 percent now," Buckland says. "The current combination of investor risk aversion and QE-influenced financial repression leaves bonds looking pricey. As bond investors increasingly realize what a bad deal they are getting, especially if we add in sovereign credit fears, so it would seem logical that capital will head back towards equities."
But he warns that return to the heady days of equity markets -- even with expensive bonds -- is not likely to happen overnight.
"The scars left by two 50 percent-plus bear markets and the ongoing anaemic state of the developed world economy means that we remain wary of jumping on any rally to say 'this is it, the cult is coming back.'"


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Giclee Canvas print by James T. Harwood Harwood, unframed. It is a beautiful, museum-quality giclee print.Giclee prints offer more richness, detail and depth than traditional offset lithography because a far greater range of color can be achieved in the printing process. The art is printed at high-resolution on museum quality canvas.
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After extensive renovation operations, the new rail & fresh WC facility was opened up at Hamburg Central Station on the 18th of August, 2011. Hamburg Central Station has now become the sixth train station to be provided with this new, premium toilet facility. The 65 m² large ladies' and men's WC is located in the basement, while the 15 m² large WC for the disabled is situated on the ground floor. Both WC facilities shine in new splendour. In addition to the customer-friendly speed gates at the entrance of the ladies' and men's toilets, the hand washbasin and vanity area of the toilet facility were also redesigned.
Among the special features are the vanity areas, waterless urinals, disinfection dispensers, as well as baby changing tables in the WC for the disabled, music and, of course the rail & fresh voucher system that can be used at numerous partner shops at Hamburg Central Station.
Travellers and invited guests – amongst which were representatives of DB Station & Service AG – seized the opportunity to gain a first hand "rail & fresh" experience. The new rail & fresh WC facility is open 24 hours.


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Save the Wild Rogue
This week former Oregon Governor John Kitzhaber and former Oregon Secretary of State Bill Bradbury sounded an urgent call to action to protect Oregon's Rogue River. Their opinion editorial ran in the Oregonian.
In 1968, the Rogue was one of the first Wild and Scenic Rivers in the nation, but this iconic river and its watershed are threatened by logging, mining, off road vehicle use, and an escalating climate crisis. American Rivers has for several years been working to protect 40 cold water fish-bearing tributaries to the Rogue River from some of these threats by designating them as Wild and Scenic Rivers themselves. American Rivers and the Save the Wild Rogue campaign have legislation in Congress introduced by Senator Wyden and Representative DeFazio of Oregon. However, we echo the concern of Governor Kitzhaber and Secretary Bradbury that we need to urge Congress to pass this legislation this year so that we can secure clean water for fish and communities living in the Rogue River basin. You can find out more about our effort to Save the Wild Rogue here.
Please consider taking action by emailing your U.S. Senators and Representatives today to ask them to protect the Wild Rogue.


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drinking water network Companies in Belarus
VINCI Construction France
based in Rueil-Malmaison Cedex, FRANCE
VINCI Construction turned in another solid performance in 2012. Owing to our business model, which brings together networks of local subsidiaries, worldwide speciality business activities and entities dedicated to major projects, we were able to weather the tough business environment in Europe and continue expanding our activities internationally.
F.A.S.T. GmbH
based in Langenbrettach, GERMANY
Since 1985, F.A.S.T. GmbH has been a manufacturer of the entire range of technical equipment used to detect and locate leakages on drinking-water supply pipeline network systems. Wa are experts of Leak detection with many satisfied customers around the world. We work together with our clients to always evaluate what is the best solution for them. Started with producing ...
Waters Corporation
based in Milford, MASSACHUSETTS (USA)
Waters creates business advantages for laboratory-dependent organizations by delivering practical and sustainable scientific innovation to enable significant advancement in healthcare delivery, environmental testing, food safety, chemical materials and water quality. For nearly fifty years, Waters has helped customers make profound discoveries, optimize operations, ...
Genesis Water Technologies, Inc
based in Maitland, FLORIDA (USA)
Genesis Water Technologies, Inc. is a USA based manufacturer of advanced, innovative and sustainable treatment solutions for applications in process water, drinking water, water reuse and waste water to our valued clients and collaboration partners worldwide.
Ovivo (Formerly Eimco Water Technologies)
based in Salt Lake City, UTAH (USA)
Following the merger of Eimco Water Technologies, Enviroquip and Christ Water Technology, September 2010 sees the emergence of a new global force in the water sector, dedicated to bringing the latest thinking, proven technologies and the most advanced application knowledge to the municipal and industrial clean water, process water and wastewater markets around the globe. ...
Adedge Water Technologies, LLC
based in Buford, GEORGIA (US) (USA)
Adedge Water Technologies, LLC specializes in the development and supply of innovative technologies, adsorbent-based products, and systems that remove contaminants from process or aqueous steams. We are an organization based on solid deliverable, scalable, scientifically proven technology and experience for the removal of arsenic and other contaminants from water. Our ...
Earth Day Network
based in Washington, DISTRICT OF COLUMBIA (USA)
All of EDN's activities, whether greening schools or promoting green economic policies at home and abroad, inform and energize populations so they will act to secure a healthy future for themselves and their children. With its partner organizations, EDN provides civic engagement opportunities at the local, state, national and global levels. At every turn, EDN works to ...
The Vetiver Network International (TVNI)
based in San Antonio , TEXAS (USA)
The Vetiver Network International (TVNI) promotes the Vetiver System (VS), a concept integrating simple scientific principals of hydrology, soil mechanics, and similar natural processes to manage soil and water on a landscape scale. The concept excels best when implemented using clones of a remarkable domesticated plant – vetiver (Chrysopogon zizanioides), a non fertile, ...
Lenntech Water Treatment
based in Delft, NETHERLANDS
Lenntech Water Treatment is a manufacturer and solutions provider for industrial water purification. Lenntech always offers its clients a spectrum of environmentally friendly technologies for each issue. Each proposed technology is compared both technically and economically with each other. Lenntech supplies water and air treatment systems for disinfection, filtration, ...
Eijkelkamp Soil & Water
based in Giesbeek, NETHERLANDS
As part of Royal Eijkelkamp, Eijkelkamp Soil & Water contributes to the following mission and vision. Mission: Royal Eijkelkamp is able to make a continuous contribution to a safe and healthy living environment thanks to more than 100 years' experience and expertise in soil and water research. Vision: Royal Eijkelkamp wants to become the world's preferred supplier of ...


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7 Reviews
Guess,I now have to rate this...I have made this quite a few times for potlucks at work but we haven't had many lately...Started to panic when I could not find the recipe as I thought I had reviewed this..This is one of the best dips out there...I do add olives...I use the New York Style Bagel crisps
This was pretty good but didn't quite pack enough punch. I would increase the onions and jalapeno, maybe add some celery or some hot sauce. Thank you for giving us something new to try.
My grandkids & I inhaled this dip! To cut down on fat, I microwaved the pepperoni on paper towels about 30 secs., then drained before placing in the dish. Cheesy heaven!
This dip is awesome! Everyone loved it and it was gone in no time at all. I made it just as described and wouldn't change a thing. Made and Reviewed for PRMR - Thanks! :)
Oh Lainey..what can I say,except thank you,thank you,thank you..this dip is absolutely stupendously and quite fabulously delicious!!! This disappeared at quite an alarming rate,along with a plateful of Ritz crackers. Don't change a thing,it's already perfect!! Thanks Lainey,for this wonderful recipe! Made for 1-2-3 Hit Wonders.
I made this to take to our last Christmas get together and it was THE hit of the evening. My BIL just kept going on and on about how good this was. I cut 2 baguettes into bit size pieces, sprayed them with a little olive oil and baked them until they were golden. Served them with the dip along with some crakers. There is not one single thing I would change about this recipe. Very, very good. Had just the right amount of heat for everyone. Thanks Lainey
Wow, Lainey! Used this extra wonderful taste dip for our football afternoon, and well...it was gone before I could say, "Stop!" Fun on the farm, and tasty too! This went to fast, and I should of made more. Went together so quickly, and followed it exactly. The taste had a little kick, but not so much you would say (even for the non kick persons) "Oh!" Had a nice smooth taste, and the taste of a pepperoni pizza ~ oh so yummy! I followed his exactly and was so pleased! I added the assorted crackers instead of the baguettes, well....because quite frankly we were out of baguettes. Wonderful and will include this on the menu for all get togethers, as well as just eating it with some crackers for fun. No need to change anything ~ perfect the way it is. Thanks Lainey, once again a winner!


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Barack Obama blasts the House Republican budget plan
by Napp Nazworth
Newscast Media WASHINGTON, D.C.—President Barack Obama accused the House Republicans of being dishonest in the passage of their budget plan last week. He argued that the budget is not really about deficit reduction, as Republicans argue, but an attempt to "impose a radical vision" that is "antithetical to our entire history."
The House Republican budget, also known as "Path to Prosperity" or the "Ryan Budget" after Budget Chair Paul Ryan (R-Wis.), "is a Trojan horse," Obama said Tuesday in a speech at The Associated Press annual meeting.
"Disguised as deficit reduction plans, it is really an attempt to impose a radical vision on our country. It is thinly veiled social Darwinism. It is antithetical to our entire history as a land of opportunity and upward mobility for everybody who is willing to work for it."
Obama contrasted the Ryan budget with his own budget and the Bowles-Simpson Commission's proposals. The Bowles-Simpson Commission, formed by President Obama, released its report in December 2010. Obama did not embrace the report at the time, but praised its work in Tuesday's speech.
"Bowles-Simpson was a serious, honest, balanced effort between Democrats and Republicans to bring down the deficit. That's why, though it differs in some ways, my budget takes a similarly balanced approach – cuts in discretionary spending, cuts in mandatory spending, increased revenue," Obama said. "This congressional Republican budget is something different altogether."
The Ryan budget actually shares some things in common with the Bowles-Simpson report. It proposes to reform the tax code by reducing rates and eliminating deductions and credits. It proposes, though, doing so in a way that is revenue neutral – the amount raised from eliminating deductions must match the amount lost from reducing rates.
While Obama and Ryan have both suggested that their competing plans offer radically different visions for the future, they both agree on one thing – the next election will be a referendum on those competing visions.
"I'm excited about going to the country with a choice of two futures," Ryan said Sunday on ABC's "This Week."
Obama echoed that theme in Tuesday's speech.
"I believe this is a make or break moment for the middle class and I can't remember a time when the choice between competing visions of our future has been so unambiguously clear," Obama said.
Categories: News Tags: deficit reduction, GOP budget plan, Path to Prosperity, the deficit reduction plan, the Ryan Budget


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|My Lucky Day On Airliners.net! posted Thu May 5 2005 00:58:29 by AndrewUber
|Need Help Getting My First Photo On Airliners.net posted Tue Mar 23 2004 21:23:11 by Hannigan
|Finally, Finally My 200th Shot On The A. Net! posted Sat Jan 25 2003 17:05:19 by Alphazulu
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The study found that mortality rates in the three states were
collectively 6.1 percent lower than states that did not expand Medicaid.
The decreased mortality rate mostly benefited older adults, nonwhites
and residents of poor counties.
Since they could only look at Arizona, New York and Maine, researchers cautioned that the results might not be reflective of how a Medicaid expansion would work in every state. However, previous research has shown similar results. Earlier this year, results for the ongoing Oregon Health Study were released with more positive implications for people on Medicaid — happier people, better self-reported health and stronger financial security.
Despite the evidence, Gov.
Kasich and Lt. Gov. Mary Taylor have said the expansion, which state officials estimate would add 400,000 Ohioans to Medicaid enrollment, is too expensive for the state. On June 28, Taylor told The Cleveland Plain Dealer, "Quite frankly we're not sure where we're going to get the money from to cover the additional obligation of spending, let alone have the discussion about the expansion of Medicaid."
But some research has suggested that the Medicaid expansion would actually save states money by mitigating the cost of having so many uninsured people. The Arkansas Department of Human Services claims the state would save $378 million by 2025 with the Medicaid expansion. Most of the savings would come from uncompensated care — costs that are placed on health institutions and state and local governments when uninsured patients that can't and don't pay use medical services. The Urban Institute released a study in 2011 with similar results.
Ohio is not the only state to show skepticism toward the Medicaid expansion. After the Supreme Court released its decision upholding Obamacare, state officials in Texas and Florida said they will not take part in the Medicaid expansion. State governments have until Nov. 10 to make a final decision on whether or not they will take part in the Medicaid expansion.


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Heller? Hell No!
Heller in Pink Tights is directed by George Cukor and adapted to screenplay by Walter Bernstein from the novel "Heller With a Gun" written by Louis L'Amour. It stars Sophia Loren, Anthony Quinn, Margaret O'Brien, Steve Forrest, Eileen Heckart and Ramon Novarro. Music is by Daniele Amfitheatrof and cinematography by Harold Lipstein.
In simple terms this is Cukor trying to be clever whilst doing his only Western film. Plot basically follows The Great Healy Dramatic and Concert Company as they represent civilisation and culture coming to the Wild West. It's part spoof, part... read the rest.


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Versteegh, Marijn A.M. and Dieks, Dennis (2010) The Gibbs Paradox and the Distinguishability of Identical Particles. [Preprint]
|PDF - Submitted Version
Available under License Creative Commons Attribution Non-commercial No Derivatives.
Download (122Kb) | Preview
Classical particles of the same kind (i.e., with the same
intrinsic properties, so-called ``identical particles'') are
distinguishable: they can be labeled by their positions (because
of their impenetrability) and follow different trajectories. This
distinguishability affects the number of ways W a macrostate can
be realized on the micro-level, and via S=k ln W this leads to
a non-extensive expression for the entropy. This result is
generally considered wrong because of its inconsistency with
thermodynamics. It is sometimes concluded from this inconsistency,
notoriously illustrated by the Gibbs paradox, that identical
particles must be treated as indistinguishable after all; and even
that quantum mechanics is indispensable for making sense of this.
In this article we argue, by contrast, that the classical
statistics of distinguishable particles and the resulting
non-extensive entropy function are perfectly all-right both from a
theoretical and an experimental perspective. We remove the
inconsistency with thermodynamics by pointing out that the entropy
concept in statistical mechanics is not completely identical to
the thermodynamical one. Finally, we observe that even identical
quantum particles are in some cases distinguishable; and
conclude that quantum mechanics is irrelevant to the Gibbs
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|Item Type:
|Gibbs paradox, identical particles, entropy, indistinguishability, second law of thermodynamics
|Specific Sciences > Physics > Fields and Particles
Specific Sciences > Physics > Statistical Mechanics/Thermodynamics
|Depositing User:
|Mr. Marijn A.M. Versteegh
|Date Deposited:
|17 Dec 2010 07:27
|Last Modified:
|17 Dec 2010 07:27
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The minimum age for unaccompanied minors travelling on our flights has been increased from 5 years of age to 8 years of age. The child must be between 8 and 11 years inclusively on the day of travel. Children under the age of 8 will not be allowed to travel alone on our flights, unless they are accompanied by a person age 16 or older. A fee of $100.00 CAD (or local currency) per flight segment will apply. In addition to being escorted throughout the airport process, our new unaccompanied minor service will include advance seat selection, priority baggage handling, a comfort kit on board. To make the reservation, please contact our Call Center 1-800-809-7777, Monday - Friday, 10:00 to 6:00 Eastern Standard Time, up to 2 days prior to departure for flights departing from Canada and Southern destinations.
Special tags will be attached to the child's baggage, in order to identify them easily. The child will also be given a pouch (containing their travel documents – passport, tickets, Customs forms, etc.) to wear around their neck and identify them as an unaccompanied minor.
An airline representative will accompany our young passenger during boarding. At no time is the child left alone; airline personnel are there at all times to watch over our young passengers.
The parent or guardian accompanying the child to the airport must remain at the airport until the flight is airborne as confirmed by an airline representative agent.
All children traveling alone get priority boarding on all of our flights.
During boarding, the child will be introduced to the cabin crew. The In-Charge flight attendant will escort the child to their seat and introduce them to the flight attendant responsible for that section of the cabin and explain the safety procedures.
Cabin crew will pay special attention to the child during the whole flight, making sure they are comfortable and safe.
Upon arrival, cabin crew will introduce the unaccompanied minors to the airline representative as they deplane.
The airline representative will then accompany the child through the Customs and Immigration as well as to the baggage claim area.
Once they have cleared the arrivals area, the airline representative will check the identity of the person who has come to meet the child using the information given on the form by the parent of guardian and request photo ID. If the information does not match, the airline representative will contact the parent or guardian who accompanied the child to the airport at point of origin.
If no one is present to greet the child at the destination, local authorities will be contacted. All subsequent costs incurred (meals, accommodations, etc.) will have to be reimbursed by the parent or guardian.
Before the trip, make sure your child is fully prepared by explaining everything that will happen, from departure to arrival. This should reduce any anxiety that you or your child may feel. Also, make sure your child is well rested and able to lift his carry-on bag (not too heavy), which should contain a snack and a few of your child's favorite toys.
Instruct your child on how to contact you by phone if needed. Finally, make sure the person who will be greeting your child at the destination is fully aware of all the flight details as well as the formalities of picking up an unaccompanied minor (i.e. the person must provide a picture ID, sign the form, and assume responsibility for the child).
CanJet Airlines' guidelines for boarding, as described above, also applies in the case of young passengers.
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Wrightsville Beach Farmers' Market in new spot
Published: Monday, May 6, 2013 at 11:09 p.m.
Last Modified: Monday, May 6, 2013 at 11:09 p.m.
A new year means a new location for the Wrightsville Beach Farmers' Market.
The market kicked off its 2013 season Monday with vendors setting up shop in the grassy area next to the town's old fire station.
Vendors previously had been located on the other side of the government complex on Old Causeway Drive, although this caused issues due to space constraints.
The market is open from 8 a.m. to 1 p.m. on Mondays through Labor Day.
– Gareth McGrath
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


text:
Md. Sisters Laugh Together in First-Ever All Black Female Comedy Show
Montgomery County, Md. sisters Holly "HollyHood" Veney, 30, and Tiffany "Muhla Green" Harris, 25, are ready to make history with their new sketch comedy series, "The Show."
The pair, who are full of shenanigans and inside jokes, will be America's first cast of an all-black female sketch comedy show. Their half-hour long program is a mix between reality TV, sketch comedy, reenactments and improv. Some of the show was filmed in-studio, some segments were filmed in their living room and back yard, and other parts were filmed in and around the Washington, D.C. area.
"We started with a script, but just threw it in the air and said forget it," said Veney.
"The Show" will premiere on June 8 at 1 p.m. on Washington, D.C. CW affiliate WDCW, with subsequent airings on MCT and DCTV public broadcasting in Maryland, Washington, D.C., and Northern Va. The show will also be available on the Internet.
In the premiere episode, Veney and Harris play roles in three different sketches. In the first, two rich girls from Montgomery County are fascinated with "rough streets" of D.C. but have never been there themselves. In the second, two African girls, Fatima and Naomi, have embraced their inner Afro-centric sides a little too much. Finally, the pair introduce viewers to Takesha and Pam, two ghetto girls from the '90s with beepers, bamboo earrings and colored Reebok sneakers.
While the pair has no formal training in comedy, Veney said humor is something that came naturally to the sisters, as a part of their family.
"Comedy is our lives," said Veney. "Even our parents were funny. When we were little we would sit down with our cereal boxes and shoot our own little commercials at the table."
Unlike many comedians, Harris said she never looked to others in the field for inspiration. Instead, she said she looks up to Veney, who in Harris and their two younger siblings when their mother died of breast cancer.
"Holly and my mom were my inspirations," said Harris. "She took in me and my younger brother and sister. She didn't have to do that. She was already married at the time."
The sisters wrote, directed and produced the show entirely on their own, using more than $10,000 of their own money for production costs, said Veney. With four episodes of the show ready to air, she said she hopes the show takes off.
"A lot of people in the DMV [D.C., Maryland, Virginia area] do not give support to each other," said Veney. "That has to end. I'm doing this for the whole DMV. This is for everyone."
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Students who enrolled prior to Fall 2009 may select the current program, or the program
under which they enrolled. Under the program prior to Fall 2009, students will take
four foundational courses, at least seven upper division courses offered from across
the discipline, and a senior capstone class.
For more details, please see your adviser.


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Cinnamon Rolls Recipe
- 2cupssour cream
- 1/2teaspoonbaking soda
- 1 1/2teaspoonssalt
- 1cupsugar
- 1/2cupwarm water
- 2 (1/4 ounce)packagesactive dry yeast
- 2eggs
- 3cupsflour
- butter(NO SUBSTITUTES!)
- cinnamon
- brown sugar
- 2teaspoonsbutter
- 1/2-1teaspoonvanilla
- 1/4teaspoonsalt
- powdered sugar
- Warm sour cream in large pan over low heat.
- Add baking soda, salt and sugar.
- Remove from heat.
- Sprinkle yeast over warm water and add to sour cream mixture.
- Add beaten eggs.
- When sour cream mixture is warm but not hot, begin adding flour gradually to form a soft dough.
- Knead gently for several minutes on a floured board, then cover and let rest for 5-10 minutes.
- Divide dough in half and roll out into large rectangle (about 12 x 16-inches) and then spread with a thin layer of softened butter.
- Sprinkle cinnamon and brown sugar over buttered dough.
- Roll dough up jellyroll style and cut into rolls about 1 1/2- 2-inches thick.
- Place in a 13 x 9-inch baking pan so the sides are barely touching.
- Cover and place rolls into a warm area so they rise, for about an hour.
- After the rolls have risen (not quite double, but noticably)
- Bake at 375° for 20-24 minutes until golden brown.
- Immediately after they come out of the oven, spread with icing.
Posted in Recipes | No Comments »


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Brian's weekend
Posted By rel1sh in BMX, Skip To The Comments (0)
Jun 9 2009 / Tuesday
Brian Kachinsky sent an update from the weekend:
Brian in Chicago
I went to an event put on by the Chicago Parks District. This event was to cap off a great year full of events that the park district and the kids of Chicago have been involved in. I was there to give insight into our world of BMX and bicycles in general. It was fun. The kids were all super cool, asked great questions and I even got to hang with Jamie Bestwick. All the kids involved won some sweet prizes including one lucky guy who won a brand new DK complete! The winner was so stoked when his name was announced that my camera battery couldn't keep up to take a photo of his face. It was awesome. He's going to have a fun summer on that thing for sure.


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Explains how vision problems such as myopia and hyperopia can be corrected with lenses that help focus light on the retina.
Learn about how the eye sees and why myopia, hyperopia, and astigmatism can cause your vision to appear blurry.
Learn about myopia and hyperopia and what kinds of glasses you need for each one.
With this KWL Chart, reflect on your prior knowledge of a concept, come up with questions you're curious about, and come up with answers from the reading.


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The names of four former federal prosecutors will be sent to President Barack Obama for consideration as the nominee for the highly coveted Chicago U.S. Attorney post, according to a report by the Chicago Tribune.
Illinois Sens. Dick Durbin (D) and Mark Kirk (R) sent the letter to the White House for the Obama administration to choose who will succeed former U.S. Attorney Patrick Fitzgerald, who left the post in June.
The four finalists are reportedly Jonathan Bunge, Zach Fardon, Lori Lightfoot and Gil Soffer. All four are former Chicago federal prosecutors and now work as partners in large Chicago law firms.
Read their full biographies here.


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The organization of immigrants into groups of immigrants represents the attempt to subdivide the Usually the categorization of the respective group of immigrants takes place with help of legal principles of the respective Ziellandes.
The determines the unlimited right to residence according to German legislation. The migration report 1999 Commissioners for Foreigners of the Federal Government for foreigner questions differentiates between the following
Due to the increasing liberality within the borders more generous influx conditions than to apply for the European Union persons from other countries to humans from the member states. Most immigrants of this quite constant group from annually 150,000 to 205,000 persons come from Italy. The number of the drifts between 100.000 and 160.000 humans keeps itself just as stable.
This group constitutes a fifth of the influxes and a quarter of the
1974 fell the Nachzugsverbot for member of foreign workers.
The Nachzug of spouses and families today the German aliens act regulates for citizens of the European Union your-genuinly, for all remaining (with the exception of diplomats) applied until 2005. Nachzugsberechtigt are main in the sense of the aliens act children and spouses residence status solidified by Germans living in Germany and foreigners with. Mostly entry visas are to be requested for family unification in the country of origin of the influx-willing persons. 1998 gave the German representations abroad 63,000 visas for the spouse and family after course. A third constituted the transnational Nachzug from wives to its foreign married men, of it was a third of Turkish descent.
Apart from the recruitment of workers evacuees were a further important source of the Zuwanderung, which consequence of the lost Second World War and the division taken place thereby and reduction of Germany are by the allied ones. The evacuees from Eastern Europe are considered legally as Germans and enjoy therefore a much better right status than the other Migranten. Social difficulties and integration problems experience however also the evacuees.
The number of the evacuees amounted between 1988 and 2004 to three million, in the year 1990 was it 397.000.Nach the new German nationality right has late repatriates including spouses and children a requirement on naturalization (requirement naturalization). Late repatriates in the sense of the article 116 of the Basic Law are Germans to people-associated from the states of the former Soviet Union and other Eastern European states. The criteria of a German descent, the coinage are decisive by the German culture as well as the proof to have themselves in its past settlement areas to the German nationality well-known.
The war consequence clearing law of 1993 intensified the bases of evaluation for the admission of evacuees of German minorities made of Eastern Europe by introduction of the proof reversal. Collective a war consequence fate is only assumed in favor of Germans to people-associated from the areas of the former Soviet Union. If the former Germans originate to people-associated from other driving out areas, then they must make now their war consequence fate individually convincing. A delimitation of the Zureise took place at the same time on annually maximally 225,000 persons and the demand of the proof from German Sprachkenntnissen. Thereupon the number went mainly out of the former Soviet Union (98%) zugewanderten late repatriate continuously back on 59.093 in the year 2004. The second-strongest group placed Poland 1990 with 134.000 humans, 1998 was it only to 500.
Since 2005 must prove also the relative of knowledge of the German language.
We found here 1 articles.
G» Groups of immigrants
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The Networking Services Concentration is a new concentration introduced in the Fall Semester of 2008 to reflect the trend for networking services and the new discipline of Service Science, Management and Engineering (SSME)
We live in a service economy
Most of the jobs of our future graduates will be in the service sector. Today services account for about 75% of employment in developed countries.
Service Science Management and Engineering (SSME)
In the goods-producing sector of the economy, money changes hands in return for the delivery of a product. In the services sector the customer pays a provider to perform a task or provide a capability. Service transactions tend to be highly customized, thereby creating a challenge for determining how activities can be replicated or scaled.
IBM coined the term Service Science Management and Engineering (SSME) to describe a new discipline that is concerned with the study of services. This is analogous to computer science that was established in the 1950s as the science related to computers. Networking Services is specifically concerned with the application of Service Science Management and Engineering to Networking. A tutorial on SSME ca be found in SSME Tutorial. For more information about the SSME initiative at NC State see SSME@NC State
Why study Networking Services?
We have already seen the threat posed by offshore outsourcing and global competition in the goods-producing sectors of our economy. In North Carolina we have witnessed the decline of traditional industries such as textiles and furniture manufacturing. Already many programming and customer support jobs have migrated overseas.
Companies will be able to maintain their competitive edge by selling services, rather than just software and hardware equipment. The modern networking engineer should be aware of the technical and management aspects of services and should be capable of advancing and significantly contributing within such an environment.


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Let us know. We DO Listen.
Visit us again to see if your comments are posted!
No more expensive taxi fees! Enjoy the convenience of round-trip transfers to and from your hotel with Coming2 Destination Management (formerly VIP Travel)! With this shuttle airport service you can enjoy the convenience of a no hassle airport transfer provided in an air-conditioned Van or Bus. You will be greeted at the Samana Airport by a Coming2 Representative and provided assistance at your hotel should you need it anytime during your stay!
Transportation Duration: 1 Hour
Transportation Inclusions:
After January 12, 2016, Microsoft will no longer provide security updates or technical support for older versions of Internet Explorer.
To get the best possible experience using our site we recommend that you upgrade to a newer version of Internet Explorer or choose another web browser. A list of the most popular web browers can be found below.


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External Web sites
Britannica Web sites
Articles from Britannica encyclopedias for elementary and high school students.
- limerick - Student Encyclopedia (Ages 11 and up)
A limerick is a popular form of short, humorous verse that is usually nonsensical and often vulgar. Limericks consist of five lines rhyming aabba. That is, the first, second, and last lines rhyme with each other, and the third and fourth lines, which are shorter, rhyme with each other.


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Sea Court B&B Tramore accommodation is a comfortable and homely 4 star award winning Bed & Breakfast located in the seaside town of Tramore, Co. Waterford in Ireland.Sea Court b&b is ideally located in Tramore, just minutes walk from all local amenities and Guests can relax and enjoy a cup of tea/coffee, with home made baking provided on arrival to all our guests. Free WiFi Internet access is available throughout the house and we have a free secure private car park at the rear of our house. All rooms are en-suite, spacious and decorated to a high standard. All rooms have TVs, clock-radios, hairdryers, complimentary showergel, shampoo & tissues.
5 on June 28, 2014
Stayed for a weekend break hosts were the friendliest hosts I have known always willing to recommend places to visit have a general chat. Rooms were spotless and decorated to a high standard. Breakfast was a great start to our day. Well worth the money.
5 on July 20, 2013
Nous n'avons passé q'une nuit dans la jolie maison de Tom, et vraiment notre hote est d'une gentillesse, toujours le sourire, un petit mot agréable, des gentilles attentions Notre ami est vraiment aux petits soins pour ses invités Merci beaucoup Tom pour cet acceuil chaleureux Loiïc et Véronique (semaine du 8 au 12 juillet 2013)
4.8 on August 11, 2012
I can highly recommend this guesthouse. We only stayed one night but the rooms were excellent, clean and plenty of hot water. The breakfast and service were fantastic a good selection of breakfasts to choose and a very friendly host. Well worth it, thanks Tom for a great stay
Bed and Breakfast
Alarm clock, Coffee/Tea facilities, Desk, Hairdryer, Internet Service, Ironing Board, Private entrance, Radio, Satellite/Cable TV, TV, Wi-Fi


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I have users who are using the webmail client from home. However, many of them send email from the web client to others in the company and those emails get filed to JUNK.
We run ZCS 7.0 here.
Here's the SPAM test results of an example email.
X-Spam-Status: Yes, score=3.62 tagged_above=-10 required=1
tests=[BAYES_00=-1.9, HTML_MESSAGE=0.001, RCVD_IN_PBL3.335,
Our SPAM filter is set to 1 and we whitelist aggressively. This has been great at capturing SPAM but I am confused why our webmail is getting tagged as SPAM. RCVD_IN_PBL is the culprit but SpamHaus' PBL does not have us listed at all. Why is this so high and how can I fix that?


text: I could go into a big huge long talk about stranger danger and the person behind the IP could eat you and your children but we have all done this. The biggest one being facebook. I don't think there is a person I know that hasn't meet a "stranger" off of havebook. Its so completly (not) differnt., But I am talking online Forums Forums. Like meeting the lovely me.... or from your own forums.


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Tax Modernization Committee holds Norfolk hearing
NORFOLK - For the third time in four days the Nebraska State Legislature's Tax Modernization Committee heard testimony from citizens of rural Nebraska. The 14-member committee began the week in Scottsbluff and North Platte, then traveled to Norfolk Thursday, where 33 Northeast Nebraskans let their voices be heard. Property tax was the most discussed issue. Others pleaded for continued sales tax exemptions, offered revenue-producing ideas and the taxing of social security benefits. The Tax Modernization Committee has two more scheduled meetings: Thursday, October 17th in Omaha and Friday the 18th in Lincoln. Committee members will work throughout the year with goal of having tax legislation ready to be introduced when the Unicameral re-convenes in January.
On Air
10am - 2pm


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New mums who have just given birth may want to look away now, as unbelievably, this lady gave birth just five months ago.
Michelle Heaton has unveiled her post baby body on Twitter, revealing she is back to the same weight she was before the birth of her daughter Faith.
The star gave birth back in January, and after putting on three stone during her pregnancy, she is back to her starting weight of 8st 6lbs.
Michelle, who is a qualified fitness instructor, posted this snap on the social networking site detailing how 12 weeks of dieting and exercise helped her regain her shape.
She tweeted: "Check pic guys-thought it would fall off after going birth-I was wrong-it's been a long 5 months! But I'm back! Whoop."
Michelle's five-month old daughter Faith
Just after the birth, Michelle admitted she was struggling to get her body back.
She told the Daily Mail earlier this month: "At the beginning [of the pregnancy] I felt as if I had lost control of my body. Then, I thought, 'I'm just going to enjoy eating what I want – within reason.'
"In the last three months I felt like a fat cow: my clothes didn't fit, I had water retention and I felt really uncomfortable."
Last month, the star admitted to us she would like a brother or sister for her daughter.
"I'd love to have some more, but not just yet," she said. "I've got no preference but girls are amazing."
Eva Longoria arrives at Nice airport Paris
Jennifer Aniston and her boyfriend Justin Theroux walking and shopping in the Place des Vosges area of Paris
Alexandra Burke leaves an afterparty at the Arts Club, London
Emma Stone and Andrew Garfield arrive at Tokyo International Airport
Nicola McLean and Natasha Giggs outside the RTE studios after appearing on 'The Craig Doyle Show'
Emily Blunt and Jason Segel promoting the movie "The Five-Year Engagement" during a photocall at Park Hyatt hotel. Hamburg
Rihanna out shopping with friends in Soho, Manhattan. New York City
Rachel Bilson is seen out and about with a friend in Hollywood
Usher leaves his afterparty at the Arts Club, London
Kate Moss leaving a private members club in Mayfair London
Mark Wahlberg 'The Late Show with David Letterman' at the Ed Sullivan Theater - Arrivals New York City
Madonna's boyfriend Brahim Zaibat with her children Mercy James and David Banda on the hotel roof playing with a laser pen. Rome