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Welcome to the Blue Whale Inn
Tranquil and timeless. The Blue Whale Inn provides the conveniences of today and the ambiance of the past.
The Blue Whale Inn is perched on the bluffs of Cambria, California, overlooking the Pacific Ocean. This tranquil Inn offers six mini suites and a luxurious Tuscan suite. Room amenities include romantic fireplaces, canopy beds, and granite or marble private whirlpool baths. Guests are treated to a delectable sit-down breakfast each morning and to a classy presentation of local wines, cheese in the evenings.
"We were just leaving a conference in Monterey and needed some quiet alone time. This place was perfect. Situated on Moonstone beach, the sounds and views are jaw dropping! We booked the suite and were not disappointed! Huge bathroom with jacuzzi tub, wonderful shower, comfortable bed and a fireplace (had a little bit of an issue operating it). We toured Hearst Castle, walked on the beach every morning and visited some wineries! Look forward to coming back to this wonderful place."
Address: 6736 Moonstone Beach Dr, Moonstone Beach, Cambria, CA 93428-1814
Blue Whale Inn
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Latest in R.C. Sproul
Walking in Wisdom
from R.C. Sproul Aug 08, 2010 Category: R.C. SproulIn the New Testament, the word disciple literally means "a learner." The Christian is called to be enrolled in the school of Christ. Careful study of the Bible is necessary for true discipleship. Keep Reading
Submit to Governing Authorities
from R.C. Sproul Aug 07, 2010 Category: R.C. SproulR.C. Sproul answers this question: "Both Peter and Paul call us to submit to governing authorities. In light of that, is revolution ever possible for a Christian, and if so, under what circumstances?" Keep Reading
Starting at the Beginning
from R.C. Sproul Aug 01, 2010 Category: R.C. SproulThe word philosophy derives from a combination of two Greek words: phileo ("to love") and sophia ("wisdom"). Literally, philosophy means "love of wisdom." The ancient Greeks, who are usually credited with developing the science of philosophy, were also concerned with abstract metaphysics and epistemology. However, the question of ethics was of paramount importance to Socrates, Plato, and Aristotle. Socrates sought to reduce virtue or ethics to "right knowledge." Plato sought the ultimate standard of the good. Keep Reading
Be Ye Perfect
from R.C. Sproul Jul 28, 2010 Category: R.C. SproulWhen Jesus says, "Be ye perfect as your Father in heaven in perfect," does that mean we can attain perfection, and should we? Keep Reading
Putting Your Faith in Action
from R.C. Sproul Jul 25, 2010 Category: R.C. SproulThe organized church is torn with strife and distrust. Ultimately, the battle is not so much between conservatives and liberals, evangelicals and activists, or fundamentalists and modernists. The issue now is between belief and unbelief: Is Christianity true or false, real or unreal? Keep Reading
Embracing the Truth
from R.C. Sproul Jul 24, 2010 Category: R.C. SproulOpenness to truth where truth may be found is a long-standing virtue that worked on the assumption that there is such a thing as objective truth, to which we should be open. Students of higher education now taught one overarching virtue: to be "open." The purpose of their education is not to make them scholars but to provide them with a moral virtue—an openness, a relativism that eschews any form of fixed objective values or truth. Its simplistic creed is that there are no absolutes. Keep Reading
How Do You Know the Bible Is True?
from R.C. Sproul Jul 23, 2010 Category: R.C. SproulHow do you know the Bible is true? That's an excellent question because so much is at stake in the Christian faith in terms of the truthfulness of Scripture. The Bible is our primary source of information about Jesus and about all of those things we embrace as elements of our faith.Of course, if the Bible isn't true, then professing Christians are in serious trouble. Keep Reading
Opening Our Ears to Hear
from R.C. Sproul Jul 12, 2010 Category: R.C. SproulGod said to Isaiah: "Go and tell this people: 'Be ever hearing, but never understanding; be ever seeing, but never perceiving.' Make the heart of this people calloused; make their ears dull and close their eyes. Otherwise they might see with their eyes, hear with their ears, understand with their hearts, and turn and be healed" (Isa. 6:9–10, NIV). Keep Reading
Emulating the Supreme Model
from R.C. Sproul Jul 03, 2010 Category: R.C. SproulGod has given great men and women to the church. The biblical giants serve as valuable models—despite their imperfections. Were we to elevate Paul, Abraham, or David above Christ, we would be guilty of idolatry. Keep Reading
Understanding Relationships
from R.C. Sproul Jun 27, 2010 Category: R.C. SproulIn the Bible, the supreme feminine image is ascribed to the church. Before the church is ever seen as mother, though, she is first revealed as a bride. In the Old Testament, the commonwealth of Israel is the bride of Yahweh. In the New Testament, the church is the bride of Christ. Keep Reading

subset: commoncrawl


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Chris Roane necesitaba un nuevo diseño de logotipo y lanzó un concurso de diseño en 99designs.
Un ganador ha sido elegido entre 89 diseños de 16 diseñadores freelance.
I'm an eclectic type of person, but I also like things that look clean and professional. I love to go backpacking in the beautiful state I live in (Montana). I am a web site programmer. I have a beautiful wife and baby girl. I like to laugh and I like to make other people laugh. I would not consider myself an overly picky person.
The purpose of MontanaProgrammer.com is still being decided, but I know that it is going to deal with web site development, WordPress, PHP Programming and other related topics. Other focussed categories include working smarter, project management and blogging. My desired audience would probably lean toward the low to mid twenties (these are simple generalizations...I'm not quite sure exactly what kind of audience the website will bring at this point).
The logo needs to fit in with the current website design at http://www.montanaprogrammer.com (so you could play off the colors that are used in the website). However, there is a chance that I will change the website design to use a lighter background soon (so it needs to work with a light or dark background).
The logo needs to have the full text in the logo: MontanaProgrammer.com . But it can contain other graphics/elements that complement these words.
Since the website has the word Montana in it, you could use an outline of the state of Montana or a photo/drawing of mountains (preferable option). But I would not consider these requirements. I'm open to other options that relate to the beauty of Montana.
Another option would be to create some artistic element that plays off of the word "Programmer".
I would like the logo to be more horizontal than vertical. For example, I want these letters to be on one line: MontanaProgrammer.com .
I don't want anything too flashy. Simple is a word that comes to mind, but also professional.
When people see the logo, I want them to feel like the website is a very popular and high demand website.
I included a few photographs I've taken of Montana that you can use as an option. You do not have to use these. If you use photos, you do not have to limit yourself to these as well...these are just options
Descubre cómo funciona un concurso de diseño u obtén más información sobre nuestros servicios de diseño de logo.


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Contact Us:
Fastpulse Technology, Inc.
220 Midland Avenue
Saddle Brook, NJ 07663
United States of America
For Technical Sales and Assistance Please Contact:
Mark Percevault
FastPulse Technology and its Lasermetrics Division are recognized as leaders in the design and manufacture of electro-optic light modulators, Pockels cells, Pockels Cell drivers, Q-switches, laser pulse pickers, Optical Isolators, choppers and extraction systems for research and industry. Pockels cells devices are fabricated from KD*P (DKDP), RTP and BBO.
The company integrates its E-O crystal devices with its high voltage, nanosecond switching time electronic drivers to provide convenient, highly reliable optical switching systems for regenerative amplifiers, Q-switching and optical chopping applications.
Crystals are selected for purity and perfection resulting in the lowest possible operating voltages and the highest contrast ratios.
Our clients include U.S. and overseas government agencies, educational institutions, research facilities and laser manufacturers world-wide.
Fastpulse Technology, Inc. supplies REGEN Switching system to Fusion Research Center at the University of Texas, Austin. (The Texas Petawatt Project)
Fastpulse Technology, Inc., Lasermetrics Division has been awarded a multi-year contract to provide optical laser gating systems for the National Ignition Facility (NIF) located at the Lawrence Livermore National Laboratory in Livermore, California.
Fastpulse Technology, Inc., Lasermetrics Division supplies large aperture electro-optical gating systems for the (AWE) Orion Fusion Project taking place in the United Kingdom.


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This talisman reads 'Love Truth'. The hand with a heart in its palm is a symbol of sincerity.
We have been handcrafting our talismans using time honored, old-world techniques from our studio in Vancouver, Canada since 1995.
Learn More About Pyrrha. Save
© 2020 Pyrrha. All rights Reserved. | Terms & Conditions | Privacy Policy | Customer Service: 1.877.479.7742


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Health Care Tax Credit
Health coverage legislation enacted in 2011 included a Small Business Health Care Tax Credit to help small businesses and small tax-exempt organizations provide health insurance coverage to their employees.
Small businesses and tax-exempt organizations providing health insurance coverage will qualify for a special tax credit. Included in the health care reform legislation, the Patient Protection and Affordable Care Act encourages small business employers to offer health insurance coverage for the first time or maintain coverage they already have. In general, the credit is available to small business employers paying at least half the cost of single coverage for their employees.
Go to www.irs.gov, search: Health Care Tax Credit.
Earned Income Tax Credit
Help your employees increase their take-home pay at no cost to you!
Please help us alert your employees about a valuable tax credit that could put up to $5,751 in their pockets. If you have employees who earned less than $49,078 in 2011, they may qualify for the Earned Income Tax Credit, or EITC. IRS estimates that four out of five individuals eligible to claim EITC do not. This leaves millions of individuals who could receive the benefit that could make a difference. With your assistance, we can reduce that number.
Please note, before taxpayers can receive EITC, they must first file federal income tax returns, even if they are not otherwise required to file. Some states and cities have a similar tax credit, increasing the dollars due these employees. IRS has several resources to help you inform your employees about EITC. Go to the EITC employer page for links to technical information, communication toolkits and marketing materials.
Some relatively inexpensive ways you can alert your employees about EITC include:
Posters in employee break rooms;
Messages on your company intranet site;
Articles in your company newsletter;
A link from your intranet site to EITC information on www.irs.gov;
Email messages to your workforce;
Stuffers with your Form W-2 mail-out;
Leveraging other internal communication channels;
Including EITC information in new employee orientations.
Increased Information Reporting Requirements
Recognizing the importance of compliance with the Internal Revenue Code for revenue collections, Congress enacted a number of provisions to enhance tax filing accuracy. The legislation requires new information reporting to the IRS and taxpayers for issues contributing to the federal tax gap. These new requirements may relate to your business. Banks and third party networks must report payment card and other payments made to merchants and payees. These organizations are required to issue Form 1099-K for payments starting January 1, 2011. Effective for corporate stock sales starting January 1, 2011, brokers must report the basis of "specified" securities sales, and if the sale is a short or long-term gain/loss. The Form 1099-B was revised to reflect these changes. Visit www.irs.gov, search: Third Party Reporting Center for more information.
Reminder: Business Package Mailings End Following Growth of e-File
Business taxpayers will no longer receive additional tax packages in the mail from the IRS. Businesses may go to www.irs.gov, then click on Forms and Publications and follow the directions for getting their forms, instructions and publications. The IRS took these steps due to the continued growth in electronic filing as well as to help reduce costs. Additionally, most business forms are available through tax professionals and tax software.
Posted at 6:03 AM


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The likely deadline for Congress to prevent the government's first default will be later than earlier thought, a Washington think tank has found.
The Bipartisan Policy Center said Friday that the government probably won't reach the brink of default until early September or early October. It had previously said default would come in July or August.
Congress acted to suspend the government's borrowing cap in February, and it will be reset next month. The Treasury Department then can resort to accounting steps to prevent the government from defaulting on bondholders or other obligations such as Social Security.
A 2011 battle between President Barack Obama and Republicans controlling the House over raising the so-called debt ceiling brought the nation close to default and resulted in a hard-fought budget deal. Obama says he won't be bullied on the debt limit again, but many in Washington believe the need to increase the borrowing cap later this year will prompt some kind of budget bargain.
The think tank said higher tax revenues and lower spending - in part because of across-the-board spending cuts that kicked in after Congress couldn't agree on a follow-up budget pact - are responsible for the additional leeway. It added that if the government can get through a cash crunch in early September, it will be able to make it until early October before default.
Treasury is declining to reveal its estimate of when the default date would come, saying there's too much uncertainty.


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In today's comic, it states that Greg is trying to clone Washu, but is having difficultys for his lack of DNA (which i'd say in full, but i'd blow up your mind)
The comic is correct in that you coud not create an EXACT clone of her, but one with a similar genitic structure would be possible albet difficult.
First you would need a copy of what has been done on the the Human Genome project (a completed verson would be very helpful, but that'd take a trip with RealLife's time machine). You'd isolate the single chromosone for the hair color and change it to red, then the brain power would require to be uped highly. This would be simple with a weak laser and some spare molocules, what you would do is use the laser to properly vibrate the seperate particels in the the proper areas, I forget precisly what they are, but they are quite simple compounds. This would be possible, because light is a wave, and a small one at that (600 NANOmeter amplitude) so it woudn't affect the partiles too much and it being a laser makes it much more precise and lacks in refraction and defraction.
After "modifying" the egg and sperm cells you would need to introduce one to the other in a false womb, and it would grow into a baby Washu. Now you could speed-grow it into a fully-grown one, and transfer the electric pulses of memory and knoledge into her to make her just as the real one.
This process is quite difficult, and requires some processes that I'm sure the CrazyCStudioverse could muster up.
O, and Nice lab coat.


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It was a fairly standard State Of The Union night in America last night.
President Obama outlined an aggressive progressive vision for America that is almost certainly DOA.
The Republicans offered up a rising star, Marco Rubio, to deliver a rebuttal that was written even before the President's speech had been released. It was mostly a speech composed of generalities. And although there was a brief awkward moment with a water bottle, Rubio looked pretty good.
But there was one statement from Rubio that really stands out:
The President loves to blame the debt on President Bush. But President Obama created more debt in four years than his predecessor did in eight. The real cause of our debt is that our government has been spending 1 trillion dollars more than it takes in every year. That's why we need a balanced budget amendment.
The weird thing about this line is that it's a call to enact an amendment which would destroy the economy. What's even weirder is that hardly anyone cared that a politician would call for it on live TV!
Sure, some people (mostly on Twitter) pointed out that a balanced budget amendment is not wise, but most people commenting didn't really care one way or another about it.
First let's establish that it's a horrendous idea.
A balanced budget amendment would require austerity on a historic level. In recent years, we've had deficits ranging between seven and 10 percent of GDP.
Just the upcoming "sequester" (which doesn't come anywhere close to "balancing the budget") is expected to cost 750,000 jobs this year. Beyond that, if we actually tried getting the deficit to zero, which is what a balanced budget amendment would require, we'd never get there, because the ensuing GDP contraction, would devastate the economy and cause tax revenues to shrivel.
The futility of austerity as a means of deficit reduction has recently been shown in Europe, where a continent obsesses with austerity continues to miss deficit targets. And in Japan, history shows that periods of austerity are associated with larger deficits. See the parts of this chart from Richard Koo that refer to the Hashimoto and Koizumi periods of fiscal reform. Deficits rose and tax revenue shriveled.
It's also important to understand the relationship between government savings and private sector savings. As the chief economist of Goldman Sachs explained to us in an interview, a core chart to understanding the economy is the one below, which shows that government deficits are the mirror image of private sector savings. When the government "saves" more, the private sector saves less. When the government saves less, the private sector can save more. It's precisely the leveraging of the government sector in recent years that has enabled households to pay down debt. Note how the black line and the light grey line are almost perfect mirrors of each other.
A world where the government is unable to go into deficits is a world where the private sector is unable to save — a situation that would result in economic catastrophe.
Note that none of the above arguments even rest on the easy/standard Keynesian argument that a Balanced Budget Amendment would prevent the government from dealing with a recession using counter-cyclical fiscal policy. That is of course true, but it dramatically understates the arguments against such an amendment.
It's hard to imagine what an equivalently bad idea would be in another realm. Certainly if a politician called for disbanding the military, most people (even neutral journalists) would feel comfortable pointing out that the politician was advocating something massively irresponsible.
So why the meh reaction to Rubio? Basically because on deficit and spending issues, almost everyone who covers Washington has swallowed one view of the debate hook, line and sinker.
That's why a mainstream guy like Joe Scarborough can say that nobody agrees with Paul Krugman on the deficit — a statement that is provably false. It's also why George Will, when advocating a Balanced Budget Amendment, can state that the only good counterarguments are that it won't work very well, or that it might result in tax increases. As if those were the only good counter-arguments!
Anyway, the GOP is making a new push on the Balanced Budget Amendment, a drive that's almost certainly going to end in failure. It will not pass. But beyond that, it will likely be covered as though it's just a debate about two different sets of values (big vs. small government, or whatever) rather than a debate about whether or not we want to hit the Constitutional Self Destruct Button.


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The United States has opened the first serious talks with Iran in 34 years. Some members of Congress are attempting to sabotage this diplomatic effort by calling for increased sanctions against Iran. This is an unwise action during this negotiating period. Americans should support peaceful diplomacy whenever feasible.
That's why I created a petition to Sen. Amy Klobuchar (MN-1) and Sen. Al Franken (MN-2), which says:
"We the undersigned urge you to support diplomacy with Iran concerning Iran's nuclear program during the six month negotiation period recently agreed upon by the United States and its P5+1 European partners and Iran. We also strongly urge you to oppose legislation directed at the imposition of additional sanctions on Iran during this period--a move that will lead to the likely failure of these talks. "
Will you sign my petition? Click here to add your name:


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Lets Take It To N.Y: 16-Year-Old Brooklyn Rapper Spits Raw! [AC Introduces Muller St. Cyr]
AC introduces Muller St. Cyr (16 year old Brooklyn Rapper)
Please click the "Report" button below if the video on this page is not working properly.
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Hey, everyone!
I guess it is safe to officially say I have been done writing this blog. My thoughts mostly still remain with this post, if you want to read. That is, I'm proud of the content I created with this blog, and I'm entirely happy with the experience I had. It's just time to move on to new things.
But I was thinking about this little space I created the other night, and I've come to you with a question, if you don't mind. What was it about my blog that made you come back?
I'd really love to hear, if you don't mind. No, I'm not asking for compliments upon compliments, upon compliments – rather, I'm genuinely interested on just why some of you read my blog. Just what was it that made you come back to visit every so often? I hope that makes some sort of sense.
Please feel free to share in as few or as many words as you like. I really am curious! 🙂
Bonus: It's no secret I didn't share much about me. Did you form your own idea of who I am? Did it bug you that I wasn't more open?


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Re: slotRadio on Sansa Fuze!
I've always liked Radio Hack myself, or Rad Hack for short.
Re: slotRadio on Sansa Fuze!
Don't think this is gonna last long...Leave RADIO on the RADIO...I bought an MP3 player to play MY music and to have TOTAL control over it...Now Slot Music is OK, but Slot Radio...give me a break...I can listen to the radio on my Sansa for free...Why woud I pay for it...So OK...it has no comercials or talk, so what???
This slap is directed at Slot Radio, and NOT the Sansa Fuze, which rocks!!!
Sansa Fuze - Blue - 4GB - 4GB MicroSD
Sansa c200 - Black - 2GB - 2GB MicroSD
Re: slotRadio on Sansa Fuze!
I've heard them called Rat Shack too.
iPod Touch 5G 32GB, Touch 4G 32GB, Clip Sport 8GB.
Rockbox-> Clip Zip 4GB, iPod Nano 2G 4GB, iPod 5.5G 80GB
2012 Nexus 7 32GB, Asus MeMoPad 8 16+64GB, LG Optimus G Pro, Nokia Lumia 900, Nokia Lumia 520
Re: slotRadio on Sansa Fuze!
this is basically sansa's way of itunes........ im not gonna pay for music i can download for free. period .
Re: slotRadio on Sansa Fuze!
Hope you're not talking about illegal downloads.....that is not allowed.
iPod Touch 5G 32GB, Touch 4G 32GB, Clip Sport 8GB.
Rockbox-> Clip Zip 4GB, iPod Nano 2G 4GB, iPod 5.5G 80GB
2012 Nexus 7 32GB, Asus MeMoPad 8 16+64GB, LG Optimus G Pro, Nokia Lumia 900, Nokia Lumia 520
Re: slotRadio on Sansa Fuze!
My question is this......
Now that the new update moved the SlotMusic to the first tier of the menu. I am wanting to create my own version of a SlotMusic chip. I have purchased a 8 GB chip and have most of my music on my computer system and downloaded to my FUZE to listen to. One of the features they are talking about is that slotradio and slotmusic are DRM free. So are my music files. I just want to same them on a chip too.
Maybe just maybe I will be able to figure out the format. There is no way I am going to buy one of the chips at BEST BUY @ 45.00 a chip. It would have to be in the collection format I would love before I spend 50% of what the player cost for 1 chip.
Re: slotRadio on Sansa Fuze!
i think you have to buy THEIR chips. .
Re: slotRadio on Sansa Fuze!
No, you don't. You can load your own music on a microSD card and the Fuze will play it just fine.
Re: slotRadio on Sansa Fuze![ Edited ]
10-18-2009 11:42 AM - edited 10-20-2009 09:50 PM
Ah, it's an economy of scale issue then? Just because the player is inexpensive, the media on it cannot be expected to be discounted. You're purchasing two different products, you see. The SanDisk player is an incredible value if you really think about it. The wee machines cost slightly more than a service "contract" or extended warranty for some other players.
Yet we cannot expect a music vendor to radically discount their product, as we're dealing with a different entity in this case. Don't get me wrong, as I have a serious bone to pick with the record labels here too. Case in point:
In the eighties, when the Compact Disc debuted, it cost $1.01 (remembering the article, it's been a long time, so bear with me- the numbers were so surprising that I committed them to memory) to produce a vinyl LP in its cardboard jacket. A Compact Cassette in its wee box cost $0.17, and a CD, in the jewel box, cost $0.11. The topic of the article was the demise of the Long Playing Record, and the economic realities of the time. Never mind that the average listener could pick up a CD transport cheaply, the discs were small and convenient, et cetera.
The scariest part in my mind was the margin involved: At the time, an LP sold for $7.99 average, close to the cassette, but the CD debuted at $24 and dropped to about $17. Interesting, the venerable CD never dropped until many years later. Look at the average CD price in its most economical venue, the Internet. If you wish to please the accountants, please factor-in shipping to adjust the actual price.
Download prices have been based upon the CD, divided by the number of tracks. Yet the record labels don't have to produce anything more from an end product standpoint only than a single server connected to the internet. Please factor in the following costs to be fair to them. Now this is just the end product, for a fair comparison against the numbers in my wrinkled brain. Let's see, server consumption in terms of kw/h, heat dissipation in BTU/h and the requisite cooling, illumination of the computer room, again a few more kw/h, and the lease on the few square feet of computer room floorspace. Yes you can add incidentals, the dillweed that checks whether the machine is still plugged in, and the dweeb that spilled a Pepsi on the generic keyboard, necessitating a replacement, if you wish.
Do you care to venture a guess at the end cost compared to a physical product. I wish to maintain my sanity, so I won't.
Hey, cool! I made my own little sidebar. Back on point then? The SlotRadio and SlotMusic experiences and interface are quite different.
SlotMusic is fun, and you get a bulletproof metal-framed tank of a player to boot, with an absurdly simple control arrangement. If you add up the individual components, you'll be pleasantly surprised. It comes with a battery, headphones, and a µSD card installed. It's surprising that they actually include a complete album into the deal. DRM-free 256kb/s resolution MP3 too.
The SlotRadio concept is a wee bit different. Back to the cost issue we must venture: the record labels have negotiated with SanDisk to provide a "captive" version of their product at a fraction of the current retail price. Again, think of economies of scale. How much is 1,000 songs at current download prices? I'll wait until you can find that pocket calculator, shake the beads on that abacus, or go to the Start button on the PC, selecting Accessories > Calculator.
The negotiated deal is for pennies per song, and there are a lot of them on that µSD card. The tradeoff is that you can't randomly select a specific song. If you could do that, why would you purchase the valuable individual track? Thus, the songs are arranged like in radio. For the younger crowd, that means "streaming audio off the Internet".
In my younger days, I've had friends in the broadcast both, and in the transmitter engineer's chair. To the chagrin of the station manager and the owner, I have participated in practical jokes in both venues, things that have popped up on the air. But I digress. You cannot have complete control over the access of the SlotRadio card, other than selecting a new "channel", skipping forward, and having a look at the current track information. Come to think of it, I like being able to snap forward if the current song is irritating.
Changing the song used to involve a phone call. And I sometimes got a freshly cued track that they knew I detested, with the gain adjusted slightly. Thanks, man. It was fun, nevertheless. I won't admit to any of those things found dangling from the tower, colored bulbs installed in the coil "hut", or guy wires happily draped with flags and balloons appropriated from the local car dealership. Or tape cartridges mislabelled, LPs with wrong labels...I wouldn't dream of doing such things.
Message Edited by neutron_bob on 10-20-2009 09:50 PM
Re: slotRadio on Sansa Fuze!
True, but . . . it won't be listed under the SlotMusic icon as it appears marquis wishes it would be and is wanting to hack a way for it to.


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|Find the best surf spots
This is an interactive map! Use controls to pan and zoom this map.
Datum: WGS84 [ Help ]
Latitude: 12° 35.335' S
User rating (33)
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You access the spot by pulling off at the km 71.5 on the pan highway. The spot is a 5 minute drive from the main highway.
DistanceTake a car
WalkInstant access (< 5min)
Easy to find?OK
Public access?Public access
Special access4x4
Wave qualityRegional Classic
ExperienceAll surfers
Normal lengthNormal (50 to 150m)
Good day lengthNormal (50 to 150m)
Good swell directionWest, SouthWest
Good wind direction
Swell sizeStarts working at 1.0m-1.5m / 3ft-5ft and holds up to 2.5m+ / 8ft+
Best tide positionAll tides
Best tide movementRising and falling tides
Week crowdEmpty
Week-end crowdCrowded
The spot is very relaxed with a few restaurants. Very good seafood.
Puerto Viejo is a left point break that is a very fun wave. There are very few locals but when it gets good the spot gets pretty crowded.
Author: Thomas Hecker Contributors (2) They surfed this spot ! (67)
By Anonymous , 03-11-2008
you had to pay?? - WTF, you don't need to pay to get in the place, and maybe it was a closeout because of the swell size, and you DO NOT NEED TO PAY that kind of toll in the dirt rode just, if they dont let you pass, there is a dirt road that pases just at the side, less than 1 meter, with out a toll, are you from peru?? because i go there almost every weekend and all summer and i dont have to pay nothing.
By Splaktar , 10-02-2008
Hrm... - We went to check out this break yesterday. It's past the 11 sole toll, so from Lima it's 14 soles just to get there from tolls.
We found the entrance easy enough. The road is horrible. It's a good 5 minute drive and there are a ton of large rocks and bumps in the road (4x4 not required, but not a bad idea).
Anyhow, we start to finally get close to the beach and it's all closed off. You have to pay 5 soles just to get into the area. You'd think that they would have fixed the road if they are going to be charging money just to get in. We decided not to even bother as the road was so bad, we didn't want to come back even if it was nice and we didn't want to pay just to look and leave.
By Jason , 05-07-2006
Great place - I surfed here in late May. I caught it 6-8 ft and fun as all hell. It was too crowded but what good break isn't when its on? The left jacks up at the end of the rock cliff and then just reels north for about 100 yards at least. You can take off in a few other spots down the line and avoid most of the crowd. When its big the waves break hard against the rocks and the splash washes all the bird shit into the water. There was like three inches thick of bird shit on those rocks and the water got loaded with it. I advise wearing ear plugs because that can't be good. All in all, great wave in a pretty deserted (May) place. This place is a little south of san bartolo (about 15 minutes or so). I swear that it felt colder here than in San Bartolo even though it wasn't that much further south. Peru gets tons of swell. I can't wait to go back.
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Lieutenant Colonel
Drives: 2011 E92 M3
Join Date: Feb 2009
Location: One of the coasts...
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With the Ripped Fuel and Hydroxycut, I was taking the recommended dosage on the bottle, sometimes less than that. I started with a tolerance period of a couple of weeks, taking lower than the recommended dosage to assess my tolerance. Once I seemed fine after two weeks, I started taking the recommended amount. I never exceeded it. I was taking the stuff for maybe a couple of months (maybe 2 months for each, but at different times over the course of a year). I was also drinking a ton of water, mainly because I was deployed and it was 100+ degrees all the time. I can honestly say I never had hydration issues as I was probably drinking at least two gallons of water a day. When I redeployed, that is when the problems started. Not only did I somehow have a kidney stone (doctor said if I was taking too many supplements that was probably the cause), but he also noted my BP and resting HR were abnormally high. He recommended that whatever I was taking I stop. He also recommended to cut out the coffees and teas that I drank if I drank any of that, which I did but usually on rare occassions. He told me to come back in a couple of months at my convenience, just make an appointment. Three months later after stopping all the stuff, my resting HR was down in the 60's and my BP was well within normal ranges. After that, I decided I'd never take any supplements except a multivitamin.
'11 BMW E92 ///M3 - ZCP and DCT
'15 Ford F-250 - Lariat, 6.7 Powerstroke Turbo-diesel
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Drives: BMW 430i Convertible
Join Date: Oct 2007
Location: USA
I was talking about this product: http://************/8xjeagt
Ephedrine is made synthetically by extracting and isolating Ephedra. For the purposes we use it for, its basically the same.
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Major General
Drives: Black e92 335i
Join Date: Apr 2010
Location: Brampton, Ontario
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e92 BMW 335i [4.42]
I have not read the entire thread, but I will give some quick input, sorry if it has already been mentioned.
1) Diet Diet Diet (majority of your weight loss depends on this and the internet can help you with this)
2) High Intensity Interval Training - no other form of cardio can shed fat like this
3) Fat Burners - use them just for the placebo effect or the 10% they will contribute, look into ephedra if you're a bit more desperate
4) Adderall (Amphetamine) - if you are dead serious about dropping pounds and it's something that seriously bothers you in life, nothing can come close to the effects of Adderall. (I do not recommend this unless your weight is causing you to have serious self-image issues).
# 3 and 4 - This is not professional medical advice
Please perform your own detailed research on each recommendation and be aware of the risks/benefits of each. Speak to a medical professional before finalizing your plan of attack.
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Last edited by Dr. G; 11-21-2011 at 02:18 AM..
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Major General
Drives: BMW 335i - Coupe
Join Date: Jun 2009
Location: Washington, DC
In short there are two ways to burn fat:
Now what follows is a fairly long post, but I suspect you'll find a lot of useful, and immediately actionable, info and suggestions in it, particularly regarding managing your diet and beginning a simple physical fitness regimin. And when compared with the time it took to get out of shape, reading this is but a drop in the bucket. Moreover, though it took years to get out of shape, these suggestions will help you get fit looking, without ruining your lifestyle and torturing your taste buds, in a year at the most, with noticeable results in just 3 months. And if you go full on with the intensity of physical activities (which is far beyond the simple suggestions I've provided here), you can look almost like a fitness magazine model in about 3 - 6 months. Bear in mind that that level of intensity and commitment is about what folks like Janet Jackson and actors do to go from the fat slobs you see in the gossip rags to the studs and goddesses you see in the movie or concert tour that happens just 6 months later. If you have a normal job/career, that level of commitment and intensity may not be possible if you need to also remain employed and attend to other things in your life.
The Catalyst to My Physical Transformation
OP, I know what you are feeling. Back in my early thirties, I had brains, a fine career which allowed me to amass more financial security than the typical person my age, and was, aside from my physical appearance and being relegated to dating women whom I found just slightly appealing, quite pleased with my life. But, like you, I was a bit pudgy (6 feet tall and a roll around the middle and flabby thighs and jigglely pecs), and it made me self-conscious in certain situations: pool parties, beaches, showering with my dates, in bed, shopping for clothes, etc. I hated it, particularly as I was otherwise considered handsome. But, most importantly to me, being out of shape was not attracting me to the type of women I find attractive. Not only because I looked pudgy and dumpy, but also because the women I like are very athletic in a "regular gal" sort of way. They are into camping and backpacking and rock climbing and white water rafting, and I like those things too but I'd gotten to the point were I couldn't really do those things myself, let alone be a suitable companion for someone else who does. Heck, I was wheezing, huffing and puffing when I tried to carry a 35 lb. pack up a two mile trail that was but a 15 degree incline. So not only was I physically sad looking, I wasn't fit enough to just do some simple things I genuinely enjoy. Knowing that I was more a couch potato than a bush whacker was not doing my ego any good either. But you know how it is, you're young with a hot career and you want to impress your bosses, most of whom look mostly like a land loving hippos, and you get complacent.
Call me shallow if you want, but the simple fact is that I, like most folks, need to find her appealing if the rest of what's needed in a successful relationship is going to develop, and I wanted to once again look hot to the women that looked hot to me. Knowing you look hot, and that they won't be disappointed when the clothes come off, goes a long way toward providing one with confidence and because of that confidence, being attractive to others. I suspect it's that confidence factor that allows non-hot folks to also be successful with dating. But one must do what one must do to get that confidence and for some, it's as easy as looking good. And that's a good thing because it's a hell of a lot easier for you if a hot body is all it'll take to gain that confidence than it is to gain it by becoming rich or being smart or passionate or, assuming you aren't inherently so, kind and/or compassionate, or acquire whatever other combination of traits might imbue one with confidence. So....
Getting fit, however, is really quite simple. Consume fewer calories than you burn and the fat will go away. For most people, burning more than they consume means they must exercise, although, if you have a very physically intense lifestyle/job, you may not need to exercise, just eating fewer calories will do. If you want to accelerate the fat burn even more, you will need to increase your muscle mass, for muscle/muscle building burns fat. (If you build up no other muscles in your body, build your leg muscles; they are the largest and thus burn the most fat.) Also, if you want to achieve a certain look, aside from plastic surgery, you need to sculpt your muscles. Both of those things means "eating right" and lifting weights, and doing enough aerobic activity so that you initially burn more than you consume, and later, so that you burn as much as you consume. What doesn't get burned gets stored, hence the belly roll, etc.
So what does this mean? Well, diet matters a lot! The good news is that it's something you can manage on your own. You don't need a doctor to tell you you should eat healthily. You don't need a trainer for that either. And for the most part, you now what foods are healthy and what foods aren't, but if you don't spend an hour with a nutritionist and you will.
Skip down to the part about a Working Out if you don't care about tips for food preparation and options for eating well while also eating healthy.
Many of the following paragraphs deal with food and ways to tweak your food preparation and ingredient choices to have extremely good tasting food that is also good for you. If you are anything like me, the simple fact is that if the food doesn't taste good, you won't eat it and if that's the case, there's no point in trying to eat healthy at all. Just eat what you want and enjoy it. Also, as goes good tasting food, salt is your best friend. A couple pinches of salt will properly season/flavor a whole pot of food if you cook the food with the salt, and you won't taste the salt at all. In contrast, a pinch of salt sprinkled on at the table will just make the food taste salty.
So what do you need to manage your diet to achieve your goals? First off, you need to accept the fact that by and large there are no bad foods, just bad decision making on your part about what you eat and how often you eat it. Once you accept that and decide to change they way you choose what you eat, you just need a grocery store, money to buy food, and a way to cook it if you don't care to live entirely on water, raw vegetables, sashimi and carpaccio, although that is an option. So how do you eat healthily?
Occasionally, I vary this technique by placing the fish under a short, rectangular dish, spritzing water on it just before I season it, and steaming it as I do the veggies. Fresh, chopped herbs, make great flavoring elements for this type of cooking. My favorites are thyme, tarragon and rosemary, and you can use them on any of the things on the plate.
Another benefit I noticed many years ago when I first started cooking this way: my utility bills went down. I'm running the dishwasher only once a week, if at all. (Sometimes I'll just use those sturdy, paper plates, particularly if it's just me or me and my kids. If my ex dines with us, I'll drag out some proper plates because I don't want to hear her mouth. ) I'm not heating up the house with the heat of a stove/oven in the summer, so the a/c bills are lower, etc. Also, the amount of time I have for other things increased noticeably -- 30 - 90 minutes less food prep time and 30 minutes less clean up time.
(Note: Be careful what you do with the extra time. How do you think I managed to have kids? I love my kids, but I'd have been wiser to have used the time to be more circumspect about the woman I was seeing at the time, although we have have become friends now that she has a new man to nag, all the while spending his cash. As suggested above, hot and sexy are important, but they're not enough by themselves. On the other hand, she was good for something; I got very good looking kids! Anyway, I digress...back to the point...)
As food goes, keep in mind that once you reach your desired goals, you only need to consume as many calories as you burn, rather than consuming fewer than you burn. The great thing about this subtle change is that it means the things you cut out can be, in moderation, returned to your diet.
For example, on some days, I burn between 3000 and 4000 calories and on others I burn around 2000. So, I will eat more, and more indulgently, on the days I'm burning more calories. Whereas on low activity days, I stick to the healthy plan. As a practical matter, this works out, more or less, to my eating one lunch and one dinner at a fine dining restaurant and having whatever the hell I want. What you don't want to do, however, is carry this concept to the extreme and stave yourself all day so you can eat that chocolate glazed frois gras with an Amaretto cherry sauce, prime rib with creamed broccoli, truffle infused lobster macaroni and cheese, a fennel, orange, apple and bacon salad with Gorgonzola and balsamic vinaigrette, and double chocolate cake with a white wine peanut sauce and vanilla ice cream for dinner and dessert. On the other hand, if during the week, you ate a couple hundred calories less than you burnt each day, at the end of the week, that spectacular meal is yours with no worries at all about your waistline, your wallet's another story. Your body is burning up every bit of nourishment that comes its way, so you can be sure that it'll just burn those calories off right along with everything else.
(Suggestion: The elaborate menu mentioned above is an amazing thing with your significant other when you have it at home and the rule for the night is: No utensils allowed and you can eat only things the other person feeds to you or that you can retrieve from off their person using only your mouth. Just start with the prime rib; or risk actually eating it for that dinner. Don't worry about the calories, you'll burn them off before the night is through. )
Eating Right On the Road and at Business Lunches, Dinners and Events
If your lifestyle includes a lot of travel and/or business meals, keep in mind that in nearly any restaurant, even if it's a short order grill/diner sort of place, you can certainly have them steam, poach, broil or grill any ingredient you can find on the menu that day. They'll even microwave it if you ask them to, but you may have to tell them how to do it; it's amazing how many chefs/cooks have no idea how to prepare tasty foods with a microwave, such is their snobbery toward that device. I mention the microwave again because quite often, it's the only cooking device to which a traveler has access. So learn how to cook a few things you like using it for no matter where you are, you can find a grocery store, salt, pepper and something that'll serve as a plate, even if it's just the tray the food is on from the grocer. The simplest and easiest thing, using only a microwave, to cook and have seasoned to perfection, bar none, is seafood, in general, and fish in particular. The reason for this that seafood doesn't need marinading, and browning as do many meat and poultry dishes do. It just needs heat and whatever ingredients you care to flavor/season it with. Just think about many of the typical seafood dishes you might like:
So the key is this: anything that you would have boiled, steamed or baked and just added favoring ingredients to it will cook up just fine in a a microwave. If it needed browning or caramelizing, don't try doing it in a microwave.
One thing that'll help you if you travel is finding places that have good options. Chipotle is my favorite. I love the burrito bowl with black beans, no rice, double chicken, and lots of the tomato salsa and lots of the corn salsa, period. I head over to their "fixin's bar" and squirt some fresh lemon juice on it and it's awesome! I'll put some hot sauce in one of those little take out cup things they have, and I also snag a couple wedges of lemon and wrap them in a wet towel and stick them in the fridge in my hotel room (or not, they won't go bad between tonight and tomorrow evening).
Obviously, you want options for flavoring foods you cook yourself in the microwave. Well, for starters, those lemon wedges and hot sauce I got at Chipotle will work. Who cannot come by some mustard, which has zero calories in it? Do you ever get upgraded on your flight? You don't have to drink that small bottle of wine on the plane, and it'll be fantastic for flavoring something you cook in the microwave, and given the tiny amount you'd use when microwave cooking with white wine (far less than if you use white wine in a saute on top of the stove), you'll still have plenty left to have a glass of wine with whatever you cook. Of course you could also go to the store and buy one of those tiny bottles of white wine, which if you don't get upgraded is a lot cheaper than buying it on the plane.
Where can you get veggies in quantities suitable for just one person? The salad fixings buffet in the super market. Just note that if you are going to try using sliced/diced onion, you'll want to cook it in a dish with salt and pepper and maybe your white wine or Grand Marnier or Amaretto from the plane before you put it on top of or mix it in with your fish or crab meat. (Both those liquors are great for flavoring seafood as well as vegetables and sweet potatoes. Just be stingy with the amount you use to flavor things until you find the balance that suits you.) In general, however, I don't bother with onions and garlic too much when microwave cooking because they have such intense flavors that don't really take on the subtlety or depth one gets from sauteing them in oil or butter, and thus they can be challenging to incorporate into a microwaved meal. (If you like green beans or peas with steamed pearl onions, that will work just fine in a microwave.) I stick with things that buy themselves, but for salt, pepper, spices and lemon (or other citrus) slices, will be just fine.
I can now cook a meal. I'll use salt, pepper and either or both of the lemon and hot sauce to season the microwave meal I cook for myself the following night. Should I just want something sweet to drink, I'll grab a few packets of sugar and make a glass of lemonade using the lemons.
(I've yet to figure out why restaurants charge you for lemonade, but they don't charge for ice, water, lemon wedges, packets of sugar and the use of a spoon. Even if they think the labor cost for the one minute it takes to make one glass of lemonade is why they charge for it, I have no issue with them instead just telling me they won't make it but they'll give me the ingredients at the table. After all, the waiter's effort is the same whether s/he brings me lemon wedges or lemonade.)
Breakfast: well, oatmeal with fresh or dried fruit and brown sugar will do just fine. Cook it in the microwave if your hotel doesn't provide it with their breakfast options. The bulk food section of most super markets will have a variety of oat meals, dried fruits and brown sugar or you can bring any or all of them with you on a trips in sealed baggies. Blessedly, nobody has tried to blow up or hijack a plane using any of these items, so you won't have to check the bag they are in.
Lunch and other meals: Same concepts as described above, but incorporate fresh fruits, nuts and raw veggies, PB&J, etc. as desired for snacking. It's been said that having a big lunch and a small dinner is more effective if you are trying to lose fat. I really don't have any evidence to say that it made any difference for me. I am a 6 to 8 small meals a day guy, so I'm basically grazing all day long and have small "bumps up" in the portion size called lunch and dinner. In the main, however, I'm eating stuff from the moment I wake -- usually a banana or plum -- until about an hour or 90 minutes before I go to sleep.
So that should get you to the point where you can craft your own creative approaches to eating healthy meals and having some control over what you eat regardless of the situation.
As far as exercising goes, there are limitless options. First off, however, be sure that when you are first starting out any exercise routine, you have a place to do it where other people are around. If you should physically hurt yourself, faint, have a heart attack or something, you don't want to be in your luxury home gym all alone and there be nobody to call 911 if you can't deal with the issue yourself. Also, for any weight lifting, you should have a spotter. Your spotter is there for two reasons:
You'll want to work with a professional to craft a regimen that's suitable for you and to get you started on your fitness routines. (I tried initially to use the guidance found in the fitness magazines, and while that is useful for me now, the vast majority of the info you find in the magazines is geared toward folks who already have developed some of the basic skills, habits and techniques for safe, healthy lifting regimes.) Also, among the things you'll get from a trainer, besides having a capable spotter, are guidance about form, creating "muscle memory," and how not to hurt yourself when you are working out. A good trainer will also structure your program to maximize the results you obtain from the effort you invest by helping you with meal schedules and portioning, breathing techniques, varying intensity, the nature and quantity of resistance used, the duration of your resistance exercises, incorporating plyometrics into your routine, using variety to sculpt your parts to achieve the look you want and not doing things that'll detract from your objectives.
About that last point...consider the abdominal muscles of a gymnast and a champion weightlifter. Do you want a washboard belly that is narrower than your chest, or do you want huge, ultra strong abdominal muscles that'll aid you in lifting massive amounts of weight off the floor? I can't begin to tell you how many dudes I know who've done it on their own but still look like they have a beer gut even though their abs are solid muscle. Maybe that's what they want...but I know I wouldn't have known how to structure my own ab routines so that I get a washboard stomach rather than a muscled beer gut look.
Similarly, I have seen many a person injure themselves because they didn't do enough core strength building. And I've seen folks not get the gains they want because they don't understand the different training needs of fast twitch and slow twitch muscles. Similarly, novices don't often understand how to develop all the little balancing muscles that support the main muscle masses. In short, just as you wouldn't build a house without seeking out someone who knows how to do so. Why would you build your body and not do the same?
Physical Exercises You Can Do Now and That Are Enough to Get the Job Done
In my experience, exercising in the early morning seems to yield the best results. It gets the metabolism going early in the day and that burn tends to keep going through a good portion of the day. If you want to start doing something aerobic immediately, pick up a rope (or pretend to) and start jumping it, or do jumping jacks. Both are more aerobically intensive than running and neither places the stress on your knees, shins and heels that running does.
As goes immediately beginning some sort of resistance training, all those calisthenics you did in grade school are a fine place to start and they will take you quite along way, unless you've already been doing them regularly. If you have been doing them regularly, do more of them and focus more on diet. Some of the fitness regimes you'll see advertized on TV will work as well. The one they call the insane thing or whatever will work, but know that it's a no compromises program and that's the only way it'll work. You must cannot cut corners with your diet, or your exercise. That can be difficult to do, as well as not that much fun, but it will yield the results if you follow the whole plan to the letter. But if you haven't been doing anything, and you don't want to spend any money right away, try these exercises seven days a week:
Start by doing as many as you can. every day, of all these resistance exercises, stopping at 3 sets of 8-10 reps for each. Note that this is just an arbitrary target I chose for this discussion. Your target should be based on what you can initially do and then you'll incrementally increase the target over time. As you achieve each target quantity of sets and reps, increase the reps and sets of them. For example, my 94 year old dad does 120 each of crunches/sit-ups and push ups every day, just one set, and one hand stance on any given day. Every other day, I do 200 crunches, but in multiple sets, varying my leg placement -- some with my hands on bricks or boards or chair seats, or something, some with my legs supported on the seat of a chair, some with my legs unsupported, some while I hold something -- a ball, a pillow case, a sofa cushion, whatever catches my fancy that day -- between my ankles. Just do the exercises this way until you get yourself actually working out with weights. If something you are doing hurts, stop doing it.
When you get to the point where each day the total quantity of reps you can do (without resting for more than 30 - 45 seconds between sets) of all the exercises is 100 reps more than the quantity at which you started, and you have been eating a proper diet and you've been doing your 20-30 minutes of aerobics seven days a week, you may not have a full on 6-pack but that roll will be gone and you will be looking fit, more fit than 80% of the population in fact. You won't look muscled and ripped, you'll look in-shape, and you won't have any noticeable fat on you either. Just bear in mind that once you get to about 100 or so of each of these exercises, doing more will build endurance, and contribute to your fat burn, but they won't do much more to build new muscle. You'll need to add weight at that point: carrying bricks or logs or bags of sugar, having your significant other sit on your back while you push up, or having them press against you while you sit up, or get to a gym and use the more conventional approaches to resistance training.
Finding a Good Trainer
As far as professionals go, start with your doctor to find out what health/psychological limitations you may have. Then find an excellent personal trainer, and be sure to share with them candidly what you want to achieve (reinforce what you mean by showing them pictures of people who have already achieved the look you desire, if any part of your goals includes attaining a certain look) and what limits your doctor may have mentioned. When I first met with my trainer, I told him that I wanted to look good naked. I didn't care one bit if I could run five miles or five feet, and that I only occasionally had a need to pick up anything heavier than a carry on suitcase. I also told him that I would not blindly do whatever he wanted and that if I just didn't like doing something he wanted me to do, I wouldn't do it and he'd need to come up with Plan B. Finally, I told him I wanted him to maintain and provide to me on a monthly basis documentation of the exercises I did and the measurable gains achieved, be it the size of body parts or the increases in weight lifted or the duration of time spent at various aerobic intensities. To this day, I use that documentation as a template to structure my own routines and continue the measurement and analysis of my progress.
I asked for all this stuff because for the amount I was paying, I wanted more than him just standing there occasionally spotting me and always saying, "Push, push, breathe, straighten your back, etc." Also, I didn't want to forever be dependent on him; I needed to learn how to do it for myself. When I first started with my trainer, I worked with him five days a week, I see the trainer now only once a month. Also, when I see him now, he reviews my work over the past month, conducts an assessment of my physique and fitness level, and provides me with the plan for the next months workouts and aerobics. If he's suggesting something I've not done before, we'll go to the exercise room and he'll show me what it is he wants me to do. It's also worth noting that he's modified my routines as I've aged, taking into consideration the changes in my body that are simply the result of being older. Anyway, if you are going to establish a relationship with a trainer, these sorts of things are what you should expect from an excellent one. There are a lot of folks out there that label themselves as personal trainers, but they aren't really all that good. Most of the best ones have advanced degrees and a professional track record of demonstrable successes and highly satisfied clients.
Ideally, in addition to crafting a physical fitness program tailored specifically for you, your trainer will teach you how to keep track of your daily caloric intake and nutritional needs (i.e., a suitable balance of fat, protein and carbs). As goes counting calories, be aware that you won't be trying or needing to count to the precise calorie digit, but rather to an order of magnitude. That is, you'll learn to have a sense of whether you are consuming 2000 calories or 2500 calories or 3000 calories and whether you are burning them on approximately the same order of magnitude. Absolute precision isn't necessary, nor is it worth what it would cost (in your time, effort and professional fees to trained professionals) to achieve precise measurement. That said, don't take learning to have this sense of caloric intake and use lightly. Having this knowledge is what'll allow you to return to eating essentially whatever you want. Remember above; I mentioned that once you have achieved your goals you can, in moderation, resume eating the stuff you love. Knowing the rough caloric value of your foods, and the caloric use by the activities you perform during the day, is what'll allow you to determine what "moderation" means for you.
The one exercise for which you don't need a trainer is aerobic exercise, but this is one area where your doctor's input is important. Don't undertake any level of aerobic intensity without knowing what's safe given the current condition of your heart, arteries, and lungs. Just be sure to do 20-30 minutes of aerobic exercise at the greatest level you can endure for that period of time and you'll be fine. The only aerobics my trainer ever supervised was the three minutes of warm-up before we actually began the resistance exercises. And he'd let me know what the next day's lifting routines would entail so that when I did my aerobercize prior to the lifting, I didn't do something that would compromise my ability to fully use/exhaust those muscles when I did that day's resistance training.
Remember, you aren't training for a marathon or pentathlon, or some such endeavor; you are trying to burn calories and raise your metabolism so that you can look good. Sure, your heart and lung's capabilities will improve, indeed they'll achieve a level of ability that will by any measure be quite good for a typical, non-athlete. If you do have some athletically driven objective, then you'll need some precise guidance on how to achieve the requisite cardiopulmonary capacity to achieve that objective, and my suggestion likely won't be sufficient for you.
Finally, regarding trainers, there are great trainers out there for specific things, but possibly not the things you need. When I worked in L.A. for a bit, I had one who was great for a football player, but dreadful for a regular individual with a busy professional and social life; the guy just couldn't get it in his head that I didn't need to achieve my goals overnight and that sports and fitness weren't the most important things in my life. After two weeks with him, I had to find someone else; he just would not design a program that was both interesting, varied, and appropriate to my personality and lifestyle, despite the fact that I had made it quite clear that I just wanted to look good naked.
So I hope this tome help you or other readers in some way and best of luck to you.
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Drives: 2015 S550 GT
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Running is the best exercises because it helps you burn the calories.
Just in 30 minutes a person can easily burn 300 calories.
Walking, Sprinting and adding hills or an incline can burn 180 calories in 30 minutes.
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Drives: BMW Z4 M Coupe
Join Date: Jul 2011
Location: Landen/Maineville, Ohio, USA
Burning Fat...
Attended a couple of High Performance Drivers Schools.
When I come off the track after doing several laps up to 130mph and am shaking, sweating & burning fat big time.
Currently own: - Z4 ///M Coupe with Black BBS CH-wheels
Previously owned: - Z4 Coupe 3.0si, Z3 ///M Coupe S54, Z3 ///M Coupe S52, ///M6, 635csi, 533i, 323i, F25 X3 with ///M Sports Package
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Just call me J.J. McClure
Lift light weights a ton of times. For example, if you're on your chest day at the gym, do 4 exercises with low weight at 100 reps per exercise and rest in between exercises. You'd be surprised how heavy 20lb dumbells will feel when you've benched them 100 times.
The weights should take you no more than half hour and then do cardio for another 30-45 mins. For cardio I hit a heavy bag for three minute rounds and hit the speed bag on my 1 minute rest in between rounds.
6-8 weeks of that and you'll shred a ton of fat while building a lean, athletic looking body.
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Example: Chest
Bench Press - 25lbs dumbells X 100 reps
Incline Press - 25lbs dumbells X 100 reps
Flyes - 20lbs dumbells X 100 reps
Cables - 20lbs each side X 100 reps
That should take no more than 25 minutes and then burn the rest off on a cardio machine and you're done. The fat will literally melt away in weeks with this routine.
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What works for me is a 500 calorie deficit for a few months and then I do Keto for a month or so to shed the last 10 pounds. I maintain most of my Muscle and I don't go insane. Its a slow go maybe 1.5 pounds a week.
If your a fat fuck just go right to Keto.
2007 335I sedan (retired)
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Second Lieutenant
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Location: Atlanta, GA
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The following article, though a bit dated, was written by the bodybuilder and the doctor who teamed up and created the 100's workout. Give it a read. Hopefully it will help some of you with your fitness goals. It's helped me.
By Jeff Felicianno
With James E.
Wright, PhD
Let your training take you where few have gone before!
The 100s has to be the most challenging training system ever devised. Unfortunately, however, its potential for physique training has never been achieved. One reason is that athletes, except for some Southern California, don't know about it. Another reason is that those athletes who do know about the system generally don't know how to use it. A third reason is that it's so different - physically and mentally - from what bodybuilders and other athletes are used to. Fourth, it's such an incredible intense experience. As the original developer of the system back in the 70s, I'd like to add to what James Wright (who contributed greatly to this article), said about the 100s system in the March issue of MUSCLE & FITNESS.
The 100s, as explained previously, involves doing one set of 100 reps each exercise. This system, a mind boggling experience that changes the athlete's perception of his pain threshold, was originally designed for combative sport athletes - football players and wrestlers. The overall changes in muscle density, increases in speed and quickness and rehabilitation from injury, coupled with the psychological benefits, were ideal for the first part of off-season training.
The original 100s system was and still is particularly well suited for combative sport athletes who must be as concerned with their attitude and aggressiveness as with their strength and flexibility. But for bodybuilders and other no combative athletes, the extreme weights (yes, if you really try, you can eventually use some amazing weights for your 100s, especially if you use enough that you can get only 70 without a pause) and semi ballistic movements are not in keeping with fundamental physique training philosophy. Also, the psychological trauma that accompanies combative 100s training often seems unsuitable for physique training and can be counterproductive because it may cause severe and lasting bouts of " gym phobia".
Exactly how 100s work remains a mystery, but they do work! The gains made with 100s have shocked even the worst sceptics.
PHYSIQUE 100s
The 100s regimen as adopted for physique training reflects the work and effort of several bodybuilders. Well-known champs Diana Dennis, Rory Leidelmeyer and Tom Touchstone, along with James Yasenchok ( Teenage Mr. America 1977 ), Lori Domhoff (Ms LA 1987), and Frank Patoja (1987 Mr. Iron man), have all made contributions to the mechanics of physique 100s.
Dennis, Leidelmeyer and Touchstone are credited with making several significant changes to the original 100s system. These changes, are specifically designed for bodybuilding, vastly increased the 100s' specificity and effectiveness for physique training.
Initially it's difficult to complete training a body part with one exercise after another without getting totally exhausted. To avoid this you can alternate between different body parts as you go down the list. After about five weeks, use a sequence in which you train a body part completely without interruption. Regardless of which sequence you choose, select exercises and place them in order so you isolate the larger muscle or muscle groups of a particular body part first, progressing to the smaller muscles. Exceptions, such as weak or undeveloped muscles or body parts, will be treated as separate cases later.
Another consideration in constructing an exercise list is the concept of limiting muscles. Limiting muscles are those muscles that, when fatigued, limit another body part from being worked efficiently. Triceps are limiting muscles for pressing movements such as the shoulder press, incline and bench press. Low back is limiting for squats and some rowing movements. Limiting muscles should be worked - in isolation - last.
Listed below are examples of an alternating and an orthodox exercise list. Note that the Smith machine incline press is listed first. This is one of those exceptions mentioned earlier. Weak (as in small in size or strength) muscle groups within a body part should be worked first while your energy and concentration is highest.
Also note the low row is last in both lists. Because low back is limiting, we want to prefatigue the upper back so that we are not using weights on the low row that may injure the low back.
(Day 1)
1)Smith machine incline bench press
2)Back lat pull (wide grip)
3)Dumbbell bench press
4)Front lat pull (medium width, supinated grip)
5)Decline barbell (machine) press
6)Close-grip lat pull (front pull downs, small/V handle, palms facing grip)
7)Pec deck
8)Low row (seated, small/V handle, palms facing grip)
1)Smith machine incline bench press
2)Incline dumbbell press
3)Flat dumbbell press
4)Pec deck
5)Back lat pull (wide grip)
6)Front lat pull (medium grip)
7)Close-grip lat pull (front pull downs, small handle, palms-facing grip)
8)Low row (seated, small handle, palms facing grip)
The actual workout format, or what body parts are worked on what days, also reflects the need to maximize recovery. The ideal format allows collateral muscles worked on one day to recover before they themselves are isolated on another day. The three on, one off format (single rotation) listed below is an example of a format that maximizes recovery:
Day 1: Chest, Back
Day 2: Biceps, Legs
Day 3: Shoulders (including mid-back), triceps
Alternate: Shoulders, biceps, triceps (if you choose this, do only legs on Day 2)
Day 4: Rest
The above format allows for collateral muscles worked on Day 1 to rest before being worked again either collaterally or isolation. The anterior deltoids are a good example. Mainly worked collaterally (except for the incline press) on Day 1, they are then isolated using the shoulder press on Day 3. Limiting muscles are separated so as not to negatively affect primary movements. Biceps are worked the day after back, and triceps following shoulders on Day 3. Listed below are examples of Day 2 and Day 3, flip-flopping where possible.
Day 2
1) Standing curl
2) Preacher curl
3) Smith squat (or leg press)
4) Lying leg curl
5) Leg extensions
6) Standing leg curl
7) Straight-legged dead lift
Day 3
1) Smith front or reverse military press
2) Standing side lateral
3) Rear delts
4) Wide row (as in the Cybex seated wide row for midback)
5) Upright rowing
6) Lying triceps extensions
7) Pushdowns
The above lists are offered merely to give you a general idea about arranging the exercises. There are many ways to order an exercise list. You should select exercises with which you are familiar and that you enjoy, and order them in a way that is comfortable for you. Don't forget, the whole idea of the system is to do 100 consecutive repetitions for each exercise in your list, ideally covering all the body parts through a single rotation (in our example, three-on, one-off = a single rotation). The actual order and exercise selection are not carved in stone.
Various changes have been incorporated in 100s training since its inception. Some have been to make it safer; others to make it more effective; others to make it more user- friendly. Set mechanics is one of the areas in which major changes have increased specificity for physique training. In the combative 100s program, the standard increment for each group of body parts was fairly high: 50 pounds on leg presses, 20 on squats, 10 on lying leg curls, 5 on standing leg curls, 10 on barbell presses, 10 on rowing and pull down movements, 10 on barbell curling and extension movements, and 5 on dumbbell movements.
Tom Touchstone was one of the first to lower the standard increment on every exercise. The rule for incrementation for physique 100s is simpler and much more effective for bodybuilding. After you have reached 100 consecutive repetitions, you increase the weight the smallest amount possible. That means 2 ½ pounds on exercises like curls, triceps pushdowns and any dumbbell movement; 5 pounds on incline, bench, lat pulls, leg curls and leg extensions; 10 pounds on Smith squats; and 20 pounds on leg presses and hack squats.
Don't panic if the normal weight increments on the various machines are too large. You simply may have to rig something by hanging a plate off a stack. Premature or excessive incrementation will not only decrease your performance, it will limit the muscles' ability to adapt and burn you out mentally. Always remember, reaching 100 using good form and range is more important than increasing the weight.
As for form, Rory Leidelmeyer is credited with increasing the range of motion of every exercise and eliminating all ballistic movement, thereby limiting the resistance to the belly of the muscle being worked and not its tendons.
The biggest difference between physique 100s and combative 100s is in the number of reps per set. Although we use the term 100s to decide the exercise concept, in fact, the reps that you attempt to get without pausing are different for the two approaches.
In combative 100s, after a break-in period of using weights light enough to guarantee that you get 100 reps without a pause, you use a weight that causes you to reach absolute failure at 70 reps. Of course it should be understood here that when we say failure and not to stopping because of pain.
You pause briefly (about one second for every rep less than 100, according to Rory Leidelmeyer's system), and then again do as many reps as you can until you reach 100. This process is repeated until you reach that magic number even if it requires four or five rest pauses.
In physique 100s, the goal throughout the program is to do 100 reps without a pause for every set. This is obviously not always possible. In fact, it's usually not possible when you first increase the weight. However, 100 reps without a pause is the primary goal. And although this might seem to be a rather minor difference, it's enormous in its psychological as well as physical and physiological implications. Whichever type of 100s you're doing, the level of effort and intensity should be the same - all out!
Incidentally, if you come into the gym not feeling up to a full workout, then either reduce yours weights on every exercise so that you can get an easy 100 reps, or blow off the entire workout and pick things up the next day. It's important that you don't push too hard if you're really not into it. You must be able to handle doing 100s over a period of about eight weeks in order to get the most out of the system, so don't burn yourself out by being overzealous. Rome wasn't built in a day!
You should be aware of certain nutritional consideration during 100s training.
Preworkout: Don't consume a lot of protein shortly before training; your last heavy protein meal should be 3-4 hours before your workout. One to two hours before training you should have about 40 -60 grams of complex carbohydrates along with minerals but be careful about taking vitamins as they have a tendency to upset some peoples' stomachs.
Postworkout: Right after you train, the liver and muscles are particularly "sensitive" and receptive to nutrients. In fact, this is the period we refer to as the metabolic "golden hour." So 30 - 60 minutes after you train, you should be consuming some easily digested carbohydrate-containing foods or supplements. You could have some carbs, such as a banana or a carb drink (like Joe Weider's Breakthrough), even before you leave the gym.
The protein contents is not as important as the carbs at the time, but it's a good idea to get some aminos or protein then as well. The carbs you take in then prompt a release of insulin, which is extra effective in promoting uptake of glucose and amino acid and increased protein synthesis. The extra effectiveness is due to the increased sensitivity of the "trashed" muscle cells immediately post workout. This is the prime time for nutritionally induced anabolism. That's why you want to provide some aminos or protein at that time. Just don't overdo it. The most important time for protein is another hour or two later.
At that time you should have a nutrient-dense meal that covers all the bases, including plenty of protein, vitamins, minerals and a supplement. In addition to what has been mentioned, you should maintain a healthy low- fat diet that is about 25% higher in protein that your normal training diet.
Don't restrict your calories too much during the 100s, even if you're trying to lean out. You're going to need good consistent nutrition. If your goal is to diet, go through the 100s without dieting, then begin your diet during the heavy weight cycle that follows the 100s. You will be more adapted to utilizing body fat for fuel. Your rate of fat mobilization and metabolism will probably be higher after the 100s, improving the overall dieting process.
Supplements (available from Weider Foods) that may be beneficial include branched-chain amino acids (BCAAs), carnitine, ferulic acid and 90-plus protein. L-carnitine, ferulic acid and BCAAs may be taken to nutritionally support the small carb meal two hours before training described above. Then, again in late evening, minus the BCAAs but with the 90-plus protein.
Be careful if you use caffeine. Caffeine dehydrates you and runs the potassium out of your system. This can be dangerous and certainly is not good for muscle contraction or growth. Drugs like ephedrine hydrochloride (cold medicine and bronchial dilators) also dehydrate your system and can cause cramping and muscle injuries as well as electrolyte imbalances. Make sure you ask your pharmacist or physician about any medication you take before you train!
Don't trust gym talk! If you need a boost, try using MCTs (medium-chain triglycerides). Weider Foods is working on a new MCT product and I, Jeff Feliciano, have been using it myself. I think it is ideal for the 100s.
Finally, as with any training regimen, but especially the 100s, drink plenty of water. Before, during, and especially after training. No exceptions!
After about eight weeks of the 100s, you'll be ready for a change. However, before you dive into the heavyweight cycle, you'll need to readapt your joints, tendons, etc., to using heavy weight. This process, which takes 3-4 weeks, consists of using weights you can handle for sets of 12 - 15 reps. As you adapt to heavy weights and begin to feel more comfortable, increase the weight and decrease the reps. Don't overload too soon; give yourself a full three weeks before you really push it. If you're like the vast majority of people who have used the 100s system, your joints will feel good and your strength will increase at a steady pace.
Generally, periodization involves approximately 24 weeks: eight weeks of 100s followed by four weeks of transition followed by 12 weeks of heavy weight. You can do two of these cycles in a year.
Walkman cassette players, hand counters, training partners and journals are all commonly used by lifters doing the 100s but are not entirely necessary, with the exception of a journal. When we do the 100s, we only occasionally have someone count for us. Instead we usually use a 35 - 35 - 30 format. This way we don't have to worry about a training partner's punctually or moods, or about keeping a predetermined schedule.
Even if you don't like to train with a partner, many people find doing the 100s-with a well-matched training partner much easier than doing them alone - if for no other reason just to count. Hand counters are usually available at, or below $10 at a sporting good store.
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Having the right personality for the job can help enormously. Finding an occupation that 'fits' your personality sound like it should be easy, except when we consider that 'personality' is a very complex thing to measure!
There are many personality theories, and some have been adapted for use to guide occupational choice. In general, personality self assessments are probabily better for personal understanding than for occupation selection, yet they can provide added depth of information from which to refine your choices.
You can take our free personality profiler when you login to your Career File (membership required). The results of this test may help you to be aware of your strengths and characteristics, which can be used to help you with your choice of career direction.


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From the "New York Times" bestselling author ofTHE DRESSMAKER comes a moving historical novel about a bold young woman drawn to the looms of Lowell, Massachusetts--and to the one man with whom she has no business falling in love.
Eager to escape life on her family's farm, Alice Barrow moves to Lowell in 1832 and throws herself into the hard work demanded of the mill girls. In spite of the long hours, she discovers a vibrant new life and a true friend a saucy, strong-willed girl name Lovey Cornell.
But conditions at the factory become increasingly dangerous, and Alice finds the courage to represent the workers and their grievances.Although mill owner, Hiram Fiske, pays no heed, Alice attracts the attention of his eldest son, the handsome and reserved Samuel Fiske. Their mutual attraction is intense, tempting Alice to dream of a different future for herself.
This dream is shattered when Lovey is found strangled to death. A sensational trial follows, bringing all the unrest that's brewing to the surface. Alice finds herself torn between her commitment to the girls in the mill and her blossoming relationship with Samuel.Based on the actual murder of a mill girl and the subsequent trial in 1833, THE DARING LADIES OF LOWELL brilliantly captures a transitional moment in America's history while also exploring the complex nature of love, loyalty, and the enduring power of friendship.
Praise for THE DARING LADIES OF LOWELL
"Offers up a compelling slice of both feminist and Industrial Age history"
--Christian Science Monitor
"Alice is cast in the mold of a character created by an earlier Alcott, the passionate and spunky Jo March. A refreshingly old-fashioned heroine, she makes THE DARING LADIES OF LOWELL appealing to girls of all ages"
--The New York Times Book Review
"Both inspiring and thought-provoking. Ms. Alcott's interweaving themes of strength, courage, love, loss and betrayal will keep the reader captivated for hours"
--Fredericksburg Free-Lance Star
"The storytelling is lively."
--The New York Times
"A riveting historical novel… In this book, and in real life, there's no story--or change--if people don't push the boundaries of what is acceptable, or give voice to uncomfortable truths."
–Huffington Post
"Alcott draws from dramatic events indelibly etched in history and offers a fresh perspective…. Alcott's work will attract historical romance fans who will be entertained by the antics of the daring ladies who leave everything they know and embrace less-than-ideal conditions to gain their freedom."
--Library Journal, starred review
"Alcott draws on a real-life trial to lend authenticity to her romantic story….the book will illuminate and satisfy."
--Publishers Weekly
"This spirited story of young working women making hard choices has a compelling core"
--Kirkus Reviews
"Set against an authentically detailed mill-town backdrop, this novel interweaves the industrial revolution, feminism, and workers' rights into an engrossing narrative with a love story at its core."
"Rendered in vivid, authentic period detail, The Daring Ladies of Lowell is a suspenseful, compelling tale of courageous young women fighting for justice—and sometimes their very lives—in the cotton mills of mid-nineteenth century Massachusetts."
—Jennifer Chiaverini, New York Times bestselling author of Mrs. Lincoln's Dressmaker
"Set during the turbulent days of America's industrial revolution, The Daring Ladies of Lowell captures the spirit and courage of the young women who dared to work at factory jobs. Kate Alcott draws on the true story of a murdered mill girl for this captivating story of loyalty, friendship, and love—most of all, love."
--Sandra Dallas, New York Times bestselling author of Alice's Tulips and Fallen Women
"The Daring Ladies of Lowell are as complicated and flawed as any contemporary heroines, and they shine in this gripping 19th century tale about a small group of "factory girls" who refuse to be silenced when one of their own is murdered. Kate Alcott has woven industrial history, small-town politics, and pure invention into a nuanced gem of a novel about friendship, sacrifice, and love that will keep you turning its pages until the very end."
--Amy Brill, author of The Movement of Stars
Praise for THE DRESSMAKER
Historical figures become intricate characters in Alcott's hands." —Seattle Post Intelligencer
"Seamlessly stitching fact and fiction together, Alcott creates a hypnotic tale." —USA Today
"Offers a heroine you can really root for." —NPR, "All Things Considered"
"From the minute Tess sets foot on the Titanic, this is the kind of novel you simply cannot put down and cannot forget." —Tatiana de Rosnay, author of Sarah's Key


text:
Priority: The Citadel 1
You'll get 35000 Credits just for setting foot in the Citadel. There are many, many things to do on your first visit to the Citadel, and your map can guide you to most of the important people and places.
War Asset: Diana Allers[edit]
You can begin to add War Assets at this point -- each War Asset affects your Galaxy at War rating. Of note is Diana Allers right at the Normandy SR-2 airlock waiting room area. (Point 2 on your map).
Talk to Diana and recruit her to cover your progress from a place on the ship. Note also that she becomes a Romanceable Character once she is on the Normandy.
You can now do the next two activities in whatever order you wish; you can visit Kaidan / Ashley OR talk to Ambassador Udina.
War Asset: Doctor Chakwas or Dr. Michel[edit]
Head to the elevator and use it to go to the Huerta Memorial Hospital on the top floor. Here you can recruit one of two doctors for the Normandy, Dr. Chakwas or Dr. Michel. You can easily recruit Chakwas, she's ready to go, but you'll have to persuade Dr. Michel, so you'll need strong Paragon/Renegade standing to choose the dialogue option. You can only choose one doctor; If you recruit one doctor, you won't be able to back track and recruit the other.
If you can convince Doctor Chakwas to stay at the hospital with a Persuasion choice, she will become an additional War Asset.
Shop: Sirta Supplies[edit]
By visiting the Sirta Supplies shop in Huerta Memorial Hospital, right by the check-in desk, you will later be able to access Sirta Supplies on the Normandy from the cargo deck shopping terminal. Access it once to make this connection.
Visit Kaiden Alenko or Ashley Williams[edit]
Kaiden/Ashley is just to the left in the hospital's Inpatient Wing (by number 3). This will earn you some Reputation points.
Initiate Side Mission: Shrike Abyssal: Prothean Obelisk[edit]
You can initiate the Shrike Abyssal: Prothean Obelisk Side Mission by overhearing a conversation in the Citadel Embassies on your first visit to the Citadel. Exit the elevator and hang a left. In the lounge area a Volus is discussing the lost Obelisk. This will add the Mission to your Mission Summary.
Visit Councilor Udina[edit]
Councilor Udina is in his office in the Citadel Embassies, on Floor 2. Head right from the elevator and go up the stairs. Udina's office is on the right side of the hallway. A cutscene will occur in his office (2 on the map).
Shop: Spectre Requisitions[edit]
Enter the Spectre Office area just across from Udina's office to find the Spectre Requisitions shop terminal. Activate it once on your first visit to the Citadel and you will be able to shop remotely via the Normandy later on. There is also a Spectre Terminal here you can use to get updates on galactic happenings.
Shooting Range[edit]
The Citadel Shooting Range holds a Weapon Bench which you can use to modify your weapons and switch them out. You will have access to one of these on the Normandy permanently.
There is also a supply of ammo here and targets you can use to check out the functions of your modded weapons.
Visit Commander Bailey[edit]
Commander Bailey is located in his office across from Udina's on Floor 2 (map point 1). He is in a conflict with a paparazzi reporter Khalisa al-Jilani. Talk to him for some Reputation points.
War Asset: Khalisa al-Jilani[edit]
After visiting Commander Bailey in his office on the Citadel, you can talk to Khalisa al-Jilani on Floor 2 just by the elevator. You may want to save before chatting with her.
Talk to James;[edit]
Go over to James who is standing by the window to the right of the elevator, after you progress though the converstion you will gain some reputation.
Now, return to the Normandy Dock.
See also: The Citadel Side Missions section covers additional things to do on the Citadel in future visits as you can return freely.