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Contemplating they're entrance and centre of the physique, it's no shock that your abs get a very good exercise even whenever you're not doing workout routines that focus on them immediately. Compound strikes that switch energy between the decrease and higher physique hit the abs onerous, they usually're an necessary stabiliser for a lot of workout routines from static holds to explosive jumps.
Nonetheless, whereas compound workout routines like squats, deadlifts and overhead presses will all do your core muscle tissues the world of excellent, if you wish to showcase a ridged six-pack, additionally, you will have to do some targeted work in your abs. Happily, that's precisely what these four-move circuits are designed to do.
There are three six-pack classes under, every of which focuses on a unique space of your abs. One is all concerning the higher abs, one hits the decrease, and one concentrates on the obliques – also referred to as the facet abs – and deep-lying core muscle tissues. You don't have to put aside a particular go to to the gymnasium to do these; simply add one in all them on on the finish of your major exercise to make sure your abs get the eye they require, though you can even do them as fast stand-alone abs blasts.
The way it Works
Every of those abs exercises is a mini-circuit you are able to do on the finish of your major exercise. The circuits are designed to work the utmost variety of muscle fibres as rapidly and successfully as potential, so that you'll do all 4 strikes so as, sticking to the reps and relaxation durations detailed. The primary transfer of every circuit is the toughest, then they get progressively simpler because the variety of reps per transfer will increase. This works your abs tougher and locations them underneath better pressure for longer, which is finally what stimulates muscle progress. After the ultimate transfer, relaxation for the allotted time, then repeat the circuit. Do three circuits in whole.
Higher Abs Exercise
1 Dumbbell crunch
Reps 10 Relaxation 10sec
Maintain a dumbbell or weight plate throughout your chest with each palms. Preserve pressure in your higher abs as you elevate, then decrease, your torso.
2 Tuck and crunch
Reps 15 Relaxation 10sec
Hold your fingers to your temples and provoke every rep easily with out jerking your torso up. Don't let your ft contact the ground between reps.
Three Modified V-sit
Reps 12 Relaxation 10sec
Hold your arms straight as you elevate your torso in order that your chest meets your knees on the high of the transfer. Then decrease underneath management.
4 Crunch
Reps 20 Relaxation 90sec
Your higher abs will already be near fatigue however attempt to maintain the highest place of every rep for a minimum of one second to make them work as onerous as potential.
Decrease Abs Exercise
1 Hanging leg elevate
Reps 10 Relaxation 10sec
Begin in a useless hold together with your legs straight with knees and ankles touching. Hold them collectively as your use your decrease abs to boost them, then decrease again to the beginning underneath management.
2 Hanging knee elevate twist
Reps 12 either side Relaxation 10sec
Begin together with your legs straight and knees collectively. Twist your physique and lift your knees up and to at least one facet, then return to the beginning. Proceed, alternating sides.
3 Hanging knee elevate
Reps 15 Relaxation 10sec
Increase your knees powerfully to activate extra of the muscle fibres within the decrease abs. Decrease again to the beginning underneath management to forestall swinging.
Four Garhammer elevate
Reps 20 Relaxation 90sec
Begin together with your knees already raised, then elevate them as excessive as you possibly can. Decrease again to the beginning underneath management, holding your abs engaged all through.
Obliques And Core Exercise
1 Decline plank with foot contact
Reps 10 either side Relaxation 10sec
Begin together with your hips raised and core engaged, then elevate one foot off the bench and transfer it to the facet to the touch the ground. Return it to the bench. Proceed, alternating sides.
2 Seated Russian twist
Reps 12 either side Relaxation 10sec
Begin on the high of the crunch place so your abs are absolutely engaged. Flip back and forth easily and underneath management.
3 Bicycle crunches
Reps 15 either side Relaxation 10sec
Lie in your again and convey your reverse elbow and knee collectively, alternating sides. Hold your shoulders and ft off the bottom to pressure your abs to work to stabilise your torso.
4 Plank
Time Max Relaxation 90sec
Hold your hips up, glutes and core braced, and head and neck relaxed. Breathe slowly and deeply to carry the place for so long as potential.
Abs Coaching Suggestions
Look past deadlifts
On this CrossFit-and-strongman period, it's a standard declare that deadlifts are all of the abs work you want. Useless incorrect. In actual fact, the newest research to check key workout routines discovered that press-ups and plank holds beat even heavy again squats and deadlifts for core activation. Though the weighted actions produced essentially the most pressure on the decrease again, the body weight strikes proved only for the rectus abdominis and exterior obliques.
What's the frequency?
As soon as upon a time, the parable was that, as "endurance" muscle tissues, the abs needs to be skilled on daily basis. Now it's extra widespread to come across claims that you simply solely want one devoted core exercise per week – however the reality lies someplace in between. "Two or three abs exercises per week may be optimum for most individuals," says coach Jonny Jacobs. "Breaking it up into separate days – for static, anti-rotation work and dynamic actions – is one good possibility."
Bringing flexion again
It's best to know by now that doing tons of of sit-ups is doing nothing good to your again, however that doesn't imply you must ditch spinal flexion totally. In 2017, again well being knowledgeable Dr Stuart McGill co-authored a paper explaining: "If flexibility is necessary… the coach might need to choose full-range curl-ups and crunches…if maximal muscular improvement is the aim, together with the crunch and its variations might assist." A couple of are nice.


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Atomic Sportscars [ロシア]
Company Name
Atomic Sportscars
ContactsPhone +380503305208, +380674837711 in Ukraine; +79260930033 in Russia
Fax +79015425320
1A Sklyarenko str, Kyiv, Ukraine
8 Verhnelihoborskaya str, Moscow, Russia
Corporate Profile
Just Jap Auto Imports is your true one-stop online performance parts superstore, specializing in servicing performance car enthusiasts both within Australia and around the globe.
We bring our customers Australia's largest range of high quality Japanese performance and styling parts, available at the very best prices, all delivered direct to your door.
With our massive and constantly expanding parts inventory, you can find everything you need, from Turbochargers and Aero Parts, right through to complete Crate Engines.

subset: commoncrawl


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- This is the last week of school! So many half-days!
- Baby T's parents'-day-out class had an end-of-term party today. I came in to pick Baby T up early (as they often don't nap on party days), and I found her up, the lights off, and her PDO class mostly bouncing around in the dark. Her teachers had a gift bucket for each child with bubbles and similar. Awww! She was blowing bubbles from our upstairs balcony at home this afternoon.
- We've been having thunderstorms and violent rain.
- I just had a little misunderstanding with Baby T. I thought she was asking for an "antelope" and obligingly showed her antelope on Google images. But she was actually asking for an "envelope." Oops!
- I got C Ukulele Aerobics last week, as she was interested, and her teacher had just bought it. It has a set of 40 weeks of exercises (I think), with a different exercise for every day. She has been using it.
- D was sweating over a final project where he retold the story of St. George and the Dragon with words and illustrations. All done now!
Thursday, May 26, 2016
End of year
Here's some of what's happening:
No comments:
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GoTRIBE North Hollywood
4444 Lankershim Blvd #108
North Hollywood, CA 91602
ph: (866) 944 4607
Get in touch with GoTRIBE North Hollywood
Part of what makes GoTRIBE so different is our passion for our clients. We're dedicated to making sure you feel fantastic about your decision, and even better about yourself. Please feel welcome to contact us and let us know how we can help you.


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What is the one smartphone app that you have on your phone that you absolutely, positively can't live without?
What app are you continually checking or always using, much to the chagrin of those around you?
Let's take the guesswork out of the smartphone app that took the number one spot on this list: FACEBOOK.
The question is – can you name the other nine most-used smartphone apps that follow Facebook on that list?
52 Free Smartphone Apps That Save You Time and Money: Tips for People of All Ages
All of this comes courtesy of comScore, who compiled the list of TOP 15 SMARTPHONE APPS. Here, we'll list the ones that follow Facebook on the top 10:
- Google Search
- Google Play
- Youtube
- Google Maps
- Gmail
- Apple iTunes, Apple App Store, and Apple Game Center (all considered one single app in the survey)
- Pandora
- Yahoo! Stocks
- Apple Maps
Looking at the list in total, Google definitely has a stronghold and it's not solely because of their Android platform. There are plenty of iOS folks who willingly use Google products on their fancy Apple devices. Nothing wrong with that.
So back to the original question: what's YOUR most used app?
Related posts:
- How many apps does a person need on their smartphone?
- Top Grossing Apps for iPhone, iPad, and Android (June 2013)
- The 10 Most Expensive iPhone Apps
- What type of smartphone are you using? (Some people don't know…)
- Here's why you shouldn't be focused on making iPhone apps
- 60% of web surfing is done via a mobile device


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The B&M Z-Gate shifter combines classic styling and performance at a popular price. If you're building a project on a budget, or just want to upgrade your automatic shifter, the Z-Gate is the only choice! The patented 'Z' shaped architecture eliminates the possibility of overshifting and missing a gear. Even more, this easy to operate shifter has many of the features found in our top of the line units, and it includes a T-Handle and T-Trigger - so you get the most bang for your buck! Fits 3-speed automatic transmission only. Dimensions measure 13.15" long, 11.83" high and 4.04" wide.
* Base can be trimmed to custom fit any floor.
* Reverse lockout feature meets NHRA and IHRA requirements.
* Includes neutral safety switch, backup light switch, black T-Handle & cable.
Fits GM TH-400, 350, 250 & 200. Ford C4 & C6. Chrysler '66 & later Torqueflite A727 & A904. Features include NHRA/IHRA reverse lockout, backup light switch, neutral safety switch, black plastic T-handle & 5' cable. Will not fit TH-700R4, TH-200-4R or AOD. Cannot be used with reverse pattern manual valve body.


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ESI – Removal of difficulties in ESIC Pensioners Medical Scheme 2006
ESIC issued circular vide No. D-12/16/1/2017-E-VI-Vol.1 dated: 28.11.2018 regarding ESIC Pensioners Medical Scheme, 2006 — Removal of difficulties and details as follows.
It is informed that Ministry of Health & Family Welfare has issued circular dated 14/5/2018 prescribing time-lines for settlement of medical claims of CGHS pensioner beneficiaries. The circular has been issued in CGHS in compliance of the directions of Honble Supreme Court of India in their Judgement in WP (Civil) No. 694 of 2015 between Shiva Kant ha Vs U01 delivered on 13th April, 2018 and in supercession of earlier guidelines in the matter. The circular was examined in ES1 Corporation and guidelines prescribing similar time-lines are issued for pensioners / family pensioners covered under ESIC Pensioners' Medical Scheme, 2006 as per the details below :
1) Pensioners/family pensioners enrolled under ESIC-PMS-2006 shall submit the medical claims to the concerned Nodal Officer i.e. Regional Director / Director (I/c) Director(M) Delhi / Director (M) Noida / Med. Supdtt. of ESIC hospitals. The claims shall be issued serial number and are to be processed I examined by the Nodal Officer as per rules. If found reimbursable, the claims shall he sent to the DDO for payment to the beneficiary by ECS. The payment shall be completed within 30 days of submission of the medical claims to the Nodal Officer.
2) Medical claims requiring approval of higher authorities / Medical Committee
(i) Total time within 45 days in Delhi / Noida
(ii) Total time within 60 days in other cities.
3) The Nodal Officer shall thoroughly check the papers initially for completeness of the requisite documents before accepting the claim papers to ensure that the claim papers are not returned subsequently for want of some documents. Care shall be taken not to reject medical claims of pensioners on minor technical objections, if they fall under procedural lapses, which can be condoned.
This issues with the approval of Director General.
The receipt of this letter may please be acknowledged.
Source: ESIC


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About the Research Network
Foto (v.l.n.r): MNStudio/shutterstock.com, photodeti/123RF.com, auremar/123RF.com, Diego Cervo/shutterstock.com
International Networking
One of the main goals of the LERN alliance is to foster international networking activities. The service point for International Co-operation in Education (ICE) provides support for initiating international contacts and enhancing educational exchange.
LERN strives to become a major contact point for international research and international co-operation in education and to act as counsellor and lobbyist in an international context.
It supports exchange of research expertise in international academic conference e.g. Research on Intervention and Implementation in Education – Current State, Challenges, and Perspectives for Empirical Educational Research.


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Emotional Issues
Emotions by their very nature are complex. Love, joy, happiness, hate, anger, sorrow, they all have their place. But it can be confusing when a feeling or emotion is inappropriate or out of context with a situation. How many times do you find yourself in a negative relationship? Or being treated like the proverbial doormat? Feeling unhappy or angry with no reason to? Would like to meet someone but…
How we feel about ourselves will usually come from our perceived experiences in our everyday lives; such as what we were told or heard as we grew up, maybe it wasn't even said to us but to someone we loved or cared about. We worry about what people might say, perhaps think were not good enough.
If you are told something enough times, it becomes your belief and your expectation of life will match it. You may even be really successful in life but can't enjoy it because you don't believe you deserve it. You may even be feeling guilty about your success.
We can help you improve your life by changing your perception, belief and expectation to a more positive one, where you feel good about yourself, where you set the boundaries as to how you are treated. When you focus on the good things in your life, you will feel happier, more confident and better able to deal with the negative situations life throws at you in a confident constructive way.
Feel Healthier, Happier!
We're here to help you resolve issues such as;
- Anxiety, Stress, IBS, Self Worth,
- Confidence, Grief, Bereavement,
- Depression, Relationship Issues.
Contact Us Today
Both Pete Bateman and Lorraine Gleeson are very approachable and have helped many people to achieve their goals. If you would like a free telephone conversation to find out if hypnotherapy is for you please call or send us an email and we will get back to you.
Our appointments are friendly and relaxed and focused on you and what you want.


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|Avaya 132-S-712-2 : Specialist: Avaya Proactive Contact Solutions Design Elective
|62 Questions & Answers
|Updated: Apr 09,19
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Avaya 132-S-712-2 Exam Tips
In CM 4 . X, how many vector variables can be administered on the variables from?
B. 702 (correct)
Which two settings must be set to "Y" in order to integrate Witness Call Recording to Communication Manager? (Choose two.)
A. Systems Parameters>Customer Options>Enhanced Conferencing (correct)
B. Systems Parameters>Features>Send Custom Messages Through QSIG
C. Systems Parameters>Customer Options>ASAI Enhanced Features>CTI Stations
D. Systems Parameters>Customer Options>Features>ASAI>Send UCID to ASAI (correct)
Avaya IP Agent was just installed on an end user's computer and the screen pop for incoming calls displays VDN information that is incorrect. What is the cause of this issue ?
A. The name of the VDN created has more than 15 characters in the name. (correct)
B. The 'Screen Name' in the 'Tools>Screen Pop' window is labeled incorrectly.
C. Screen Pop is selected to launch when the call is released and the VDN information is from the previous call.
D. The "Pop the screen only when VDN is:" box on the " Screen Pop - Trigger " window is not checked.
Your customer has informed you that they will be using Witness Workforce Management (formerly Blue Pumpkin) as an external work force management Which two interfaces are needed from the Communication and Solution Integration (C&SI) organization to be installed remotely? (Choose two.)
A. real time adherence (RTA) interface (correct)
B. ECH interface
C. historical interface (correct)
Using the UNIX shell, which commands would be used to display a list of useful log files that can be used for diagnosing CMS problems?
A. /cms/toolsbin/getlog (correct)
B. /e/logs
C. /cms/logs/getlog
D. /cms/bin/showlogs
If an agent has been in the AUX mode for greater than 8 seconds, what happens to their occupancy when they return to the available work mode?
A. Occupancy is reset to 0%.
B. Occupancy percentage remains the same.
C. AUX work has no impact on agent occupancy.
D. It re-initializes, based on peer agent ' s occupancy or system default of 75%. (correct)
How can you limit the default call bandwidth for a specific user in a deployment that includes the iVIEW Management Suite?
A. Limiting the bandwidth can be done only through the end - points.
B. T he default call bandwidth can be limited as part of the terminal configuration set.
C. After the call is connected, limit the bandwidth through the meeting control screen. (correct)
D. Limiting the bandwidth cannot be done for a specific user.
What role must a user have to change Path Finder server configuration from the web interface?
A. Client User
B. Administrator (correct)
C. Regular User
D. Collaborator
Does the MCU support mixing H-323 and SIP terminals in the same conference?
A. Yes, for all conferences. (correct)
B. Yes, but only after SIP Support is disabled in the MCU.
C. Mixing will be supported in the next release.
D. No, mixing is not supported.
After using the system for more than a year, a company decides to add support for scheduling. Which Radvision Scopia® solution component needs to be added?
A. Another Scopia® Elite MCU
B. Scopia® iVIE W Management Suite (correct)
C. PathFinder
D. Standalone ECS
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text: I'm endeavouring to make at least one six inch square a day to be sent to a charity making blankets for the UK homeless. I'm sending to one for my county. If you would like to do the same, in either knitting crochet, you will find a group by searching on Facebook.


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What I learned about facilitating by doing stand-up comedy
Earlier this year I co-hosted an experimental event called Radical Acts. The premise being that we need to do things differently – maybe not big things, sometimes the smallest of acts can make a huge difference. For many people attending Radical Acts was just that – a radical act of stepping into an experimental event, experiencing applied improvisation, and learning from each other in an unconventional way.
Being a host of Radical Acts got me thinking about what would be a radical act for me. And I think it's an important question for those of us inviting others to step into the unknown, whether that be learning something completely new or putting their faith in us as facilitators. What does that feel like?
I've known Belina Raffy, the Big Kahuna of Sustainable Stand-Up for many years – we met at applied improvisation conferences and our paths have crossed around sustainability. Belina hosts Sustainable Stand-Up courses around the world – 'helping important ideas become human, engaging, and deeply funny'. When a Melbourne course came up I thought I'd give it a go. To be honest, the main criteria for me putting my hand up were that the dates worked – I could do the on-line sessions, and I'd be available to travel to Melbourne for the face-to-face training and ultimately, the performance.
I've not done stand-up before. Like most of the people who sign up for Sustainable Stand-Up, I was a novice. I was surprised that a few people had come back for a second go. That's promising, I thought – they want to do it again. How hard can it be?
I came very close to dropping out. A confluence of last-minute work, end-of-financial year administrivia, and yes, I have to admit, nerves, made me think it would be easier to just give up. What kept me going? Stubbornness (what, moi, stubborn?!) – I'd signed up so I should see it through; curiosity – I was genuinely curious about how I'd perform; and recognising that what I was going through – being a complete beginner at something – was a useful insight for when I'm asking others to step into the unknown and do something that is unfamiliar to them.
I struggled to write jokes, I struggled to be funny, I struggled to identify with being a comedian. That last-minute work was a godsend, it reminded me that humour is emergent. I'd spoken with my friend Izzy Gesell – someone who has written books on humour – and his advice was to notice stuff. I could do that, I thought. But I couldn't find anything funny. I seemed to be looking in the wrong places, until I realised it was right there in front of me: facilitation.
Here's what I learnt about facilitating from doing stand-up about facilitation (how meta is that?):
Cut the small stuff
Preparing a stand-up set is a lot about what is left out, paring back to the essentials, and then some. Facilitators can become attached to our processes and may be loathe to let go of that great activity, even though it will no longer serve the needs of the group. It's what we don't do that can be as important as what we do. That can be tough because clients employ us to do stuff, not to not do stuff. It might be what we don't do that is the difference between being a good facilitator and a great facilitator.
Timing is everything
Say something one way and it's not funny, say it with pauses, and it's hilarious. It's not the words, it's the pauses that matter. As with facilitating, the spaces in between are as important as the content and the activities.
Perseverance matters – or does it?
How do you know when to call it quits? We humans are prone to the 'sunk cost fallacy' believing that we've put in so much time, effort or resources that we need to keep going. Knowing when to quit, and knowing when to keep going, is one of those intangible skills that facilitators develop over time.
You need to be creating new material all the time
By the time we reached the night of our performance all of us in the class had heard each other's set multiple times – and it was no longer funny. That's not really true, they were all funny, but not to us so much. Familiarity breeds, not contempt, but, well, familiarity. What we've heard and done before sometimes loses its capacity to surprise and delight.
Consider your material a playlist
Musicians use a playlist to determine the flow of their performance and to remind them of what they could do. Actually, I don't know if this is true or not, because I'm not a musician, but it sounds good. And it's what we do with a stand-up set, determine the flow of the piece, and if we leave something out, no-one will know unless we tell them. Did I mention that great line I forgot to say? You don't have to use everything, do everything – remember cut the small stuff.
You can't rehearse
Okay, yes you can rehearse, and you definitely should. It's not the same as performing though. David Whyte talks about performing 'half a shade braver'. Standing in front of a paying audience, as a comedian, or as a facilitator, is a performance. And being able to perform under stress is another intangible skill we need as a facilitator. Putting yourself into stressful performance situations aka stand-up helps build the performance muscle.
Nerves are a consequence of vulnerability and obligation
I can't remember the last time I was so nervous. I can pinpoint the actual moment the nerves kicked in. It was the night before when I learned that I would be the opening act. From that moment everything started to unravel, and it was definitely too late to pull out. I had to use all of my skills (mostly skills I had learnt from improvisational theatre: commit, put down your clever, let go, and make your partner – the audience – look good) to tame those nerves to a manageable level. Those nerves were the greatest lesson of all about what it means to be a beginner again, to recognise that vulnerability and obligation can be uncomfortable at best, debilitating at worst.
Be radical
My radical act of performing stand-up was ultimately great fun. It was not without its challenges. Those of us in the class built a camaraderie around our shared experience. We were ably supported by Belina and Tejopala Rawls, local co-leader of the course.
Pablo Picasso said it well: "I am always doing that which I cannot do, in order that I may learn to do it."
There's more about Sustainable Stand-Up here and you can watch my set here.Creativity, Facilitation, Improv | Comments (2)
Games connect
On our recent trip to Mongolia, in winter, I knew we'd be spending a lot of time indoors, with host families and with each other. It seemed like a good idea to take some table-top games to play. I chose games that did not require any understanding of English: Ghost Blitz and Skip-Bo
Both games were a great hit. It seems easy to forget the power of games to connect.
We learnt games from our Mongolian hosts too – mainly games using sheep or goat knucklebones, those things we used to call 'jacks'. A game of pure luck soon became boring; another game combining luck and skill was a lot more engaging, if often frustrating. A third game – Shagai, also known as knuckle-bone shooting – was surprisingly fun to watch. Teams of six to eight flick a token along smooth wooden tool towards the shagai bones, about 10 metres away, while singing traditional melodies and songs.
More recently my friend Lee arrived with the game Pandemic. Pandemic is unusual in the board game genre in that it is a cooperative strategy game. Four of us (including a real live immunologist) played it multiple times. It's engaging, and addictive – and hard to beat the diseases, but importantly, not impossible.
Fast forward to the last couple of days where we have hosted our Creative Facilitation Master Class on Designing for Aliveness. There's a lot of games in this workshop – games we play to understand the different mechanics of games and the effect of simple tweaks on the player/participant experience – and games we designed.
Some people tell us that they hate games. They say they don't play them, and don't want to play them. That's a pity, because there's much to learn from playing games, and from playing with others. Some of the newer games, like Pandemic, can be a revelation. People enjoy them, and learn something.
The Surf Coast Shire's Fire Game is another example. It's a game about a very serious topic – being prepared for bushfire risk.
There's a very popular board game that's been around since the 1950s called Risk. It's a strategy game of diplomacy, conflict and conquest. It has simple rules but complex interactions.
That pretty much describes what it's like for me as a facilitator to play games in workshops. It's not so much the game of Risk – more the risk of games. One that I'm willing to take.
Creativity, Facilitation, Learning, Play | Comment (0)
Imagine if you were the type of leader YOU would want to follow
Fancy three days of fun, engaging learning on a theme of leading creative teams?
Johnnie and I are bringing our Creative Leadership workshop to Melbourne, February 7th to 9th.
Here's some reflections from those who came to this workshop in Cambridge earlier this year.
Lots more info and bookings hereCreativity, Facilitation, Leadership, Learning | Comment (0)
The two not-so-secret secrets about Creative Facilitation
There's no big secret to Creative Facilitation, it comes down to two things: using creative processes that allow people to really participate, and showing up as a facilitator that people feel able to trust.
The hard part is letting go of all those practices that squeeze the life out of meetings. We are social creatures, fundamentally wired for socialising, playing and creating together. To release energy into our meetings, we need to disrupt some conventions.
We need to have fewer presentations and more conversations.
We need to free people to move around, rather than remaining pinned to their chairs.
We need to give participants autonomy: instead of telling them what to do, we create choices for them about how to participate and collaborate.
We need to create a more level playing field in meetings, a space in which everyone feels able to contribute, so we don't just get stuck listening to the usual suspects.
We don't believe in facilitation-as-usual and therefore don't do training-as-usual. There will be movement, surprise, emotion, engagement and fun. We learn our most powerful lessons from experience, not from lectures. The greatest value in workshops comes from sharing experiences, rather than taking notes from the "sage on the stage".
If you'd like to learn more, I have a one-day introductory Creative Facilitation workshop in Melbourne on November 18th.
And Johnnie Moore has a two-day workshop in Cambridge – that also covers how to perform as a facilitator – on January 9 and 10.Creativity, Facilitation, Learning | Comment (0)
Best summer ever!
I've just had the best summer. Yet it wasn't summer. Not here. And I wasn't here. I was there, in the UK, hanging out with my friend and business buddy Johnnie Moore in Cambridge. There's many reasons that it was a great summer, and one was the fun and connection we had in making a couple of little videos about our work. Our director, Colin Ramsay, is amazing. He's calm, professional, patient (OMG, so patient!) and loves what he does as much as we love what we do. I think this comes through best in this blooper reel.
There's so much to learn about ourselves and others through 'trying stuff out'. As Johnnie says, "There's a lot of creative energy in failure, if you don't take it too seriously…Quite a lot of our training work uses rapid, playful failure as way to learn – a much richer experience than giving out right answers."
Right on!Creativity, Facilitation, General, Learning | Comment (0)
Have you ever been to an event that is talking about being one thing while being something else?
For example, a conference about innovation that uses well-established, mainstream and predictable processes? Or more specifically, focusing on creativity, for example, while sitting in ferried rows listening to an 'expert' speaker using poor powerpoint slides? With questions, taken in threes, at the end? Where did that custom of taking questions in threes come from? But I digress.
It's easy to think about being different, much harder to do. I can think about being fitter, it doesn't make me fitter. I can think about being creative, it doesn't make me creative. I'm not advocating not thinking. Heaven forbid, I spend more time in my head than many, I suspect. And inspiring speakers can sometimes inspire us to action. Sometimes.
I was at such an event recently. I started thinking (yes, indeed) how easy it is to slip into talking about being one thing while being something else – to talk about creativity, innovation and change while reinforcing existing norms. Which got me thinking about fractals.
Here's an explanation of fractals, according to the Fractal Foundation,
"A fractal is a never-ending pattern. Fractals are infinitely complex patterns that are self-similar across different scales. They are created by repeating a simple process over and over in an ongoing feedback loop. Fractal patterns are extremely familiar, since nature is full of fractals. For instance: trees, rivers, coastlines, mountains, clouds, seashells, hurricanes, etc."
What if our organisations, our communities, our cities, our countries, are also fractal? What if what we do at the smallest scale is representative of what happens at a larger scale? What if we want to transform our company or our community, we start with transforming the way we even talk about that transformation?
What if we started acting our way into a new way of being instead of thinking our way into a new way of being?
Creativity, Edges | Comments (2)
Serendipity and discovery
It's hard to get back into work mode after the holidays. It's tempting to put off the inevitable, but today I had a couple of meetings to go to in Melbourne with some spare time to wander the streets. A bookshop beckoned. There's not many bookshops around these days, so I was tempted. I never really wanted to be a librarian, as much as I admire their work, but libraries. I could lose myself in a library, making discoveries. I'd sit on the floor, surrounded by books, lost for hours.
I've been tinkering with a taxonomy of improvisation. I thought it would be straightforward. It isn't. I was thinking about this as I perused the cookbook section of this large bookstore, as I tried to work out how they organised the books. Was it by author, or by cuisine, or by course (entree, main, dessert)? As it turned out, yes. All of the above. It was slightly logical, in a confusing sort of way. I haven't bought any cookbooks for years – there's enough already on my shelves and Mr Google is my friend when I need instant inspiration. Nonetheless, I walked out with two books, and it was only through a great deal of restraint that I didn't walk out with an armful. They are so beautiful to hold, to flip through. There's always that potential for serendipity and discovery.
When I'm in a new city, or even one I know quite well, like Melbourne, I like to search out street art. The pic accompanying this post is from Lisbon, found in a very obscure, out-of-the way part of this great city. Serendipity and discovery.
Back in my office, I was searching through piles of old notes looking for something. I found myself reminiscing as I'd look at some notes and instantly recall the moment I was taking them – the ICA course I took in Toronto, Canada; the Casuarina Project I was delivering here in my own back yard. I even found an activity, long forgotten, that would explore this whole taxonomy business. The point is, if I did have everything ordered in a way that I could immediately put a finger on what I wanted, (and it's effectiveness would depend a lot on my memory and my system of cataloguing) I might indeed gain some time but at the loss of serendipity and discovery.
Search engines, taxonomies, train time-tables, indexes – I love them all. And possibly, I love serendipity and discovery even more.
Creativity, General | Comment (0)
Learning is an adventure
Training is on my mind at the moment. I've always believed in the importance of helping others learn to do what I do with facilitation, and more, rather than build a dependence. The next couple of weeks are chocker block full of creative facilitation training – one of my favourite things to be doing. So it's appropriate that Johnnie Moore and I are about to release our new book. Here's a snippet. Oh, and I just love the illustrations created by the amazingly talented Mary Campbell.
Experiences over Explanation
In his book, Friends in Low Places, Dr James Willis describes research in which two groups of people were shown a photograph of a face. After seeing the photo the first group was asked to recall details of the face. The second group didn't have to do this.
Later, each group was tested to see if they could remember the faces they had seen in the photos.
The second group – those left to use only their innate and wordless ability to remember a face – were twice as likely to remember it.
By attempting to make people's learning more detailed and explicit, we may be getting in people's way.
Malcolm Gladwell relates the studies of tennis coach Vic Braden. Braden would ask top tennis players the "secret" of their technique. He found that although they had detailed explanations for how they did what they did, these descriptions were inconsistent and often false. Famously, Andre Agassi insisted that he would roll his wrist as he hit his forehand shots. In fact, stop motion photography showed that this simply wasn't true. The fancy term for this mistake is confabulation.
Our rational mind invents a plausible explanation for a behaviour, and believes its own propaganda.
Fresh experiences beat old explanations.
Creativity, General, Learning | Comment (0)
Creative Facilitation – New stuff. Yay!
How does a facilitator announce new stuff? A musician brings out a new song or album, an artist has an exhibition of their latest paintings, a writer releases a new book or poem – and a facilitator announces…"I have new stuff to share with you." Sounds a bit lame really.
Nonetheless, I DO have new stuff to share with you – gleaned from a trip to that other hemisphere where I took part in an improvisation retreat and a learning village, hung out with some seriously cool people, finished a project that's been on the go for a couple of years, explored street art in Shoreditch (oh, I'm getting distracted now).
It's boring to talk about this stuff – much better to do it. So I'll be sharing my new stuff on June 17 and 18 at my favourite venue, the Donkey Wheel House in Bourke Street Melbourne. I hope you can join me. Use the promo code newstuff2015 for a 20% discount. Yay!
Kinetic type AND language AND Stephen Fry
In my last post about interests, I mentioned that one of them was kinetic type.
This can be traced back to early days in my career when I worked with a hugely talented graphic artist, Frank Moore, who taught me the ins and outs of typography (not to mention layout and design, pre-internet no less). On a recent visit to Oxford, a highlight was a visit to the Oxford University Press Museum to see early examples of type and book production.
So I obviously love this Stephen Fry kinetic type video. Its topic is about another love of mine; language. Enjoy.
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And if you enjoyed that, you might also like this one I made a few years ago about facilitating. Maybe it's time for a new one?Creativity, Language, Typography | Comment (0)


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Guys. Parents. My people. We need to make a pact. The holidays are out of control. I'm not talking about Christmas and Easter (but that too) but "holidays" like Pie Day and St. Patrick's Day when you're not Irish. I'm not Irish. I'm not even from Chicago where everyone is Irish by proxy. I mean, it's fine to enjoy a parade and wear a green shirt, but my non-Irish child was pretty disappointed this morning that leprechauns hadn't tied our house into a rainbow. Whatever that means. I'm just saying. We've got to get ahold of our holiday-addiction as a people. My kid wants to lose a tooth because she thinks it'll rain swag!
I'm not a Grinch. (Okay, just a little.) I like to celebrate all kinds of things. This is a seldom known fact that I'd love to be disputed, but you know those gender reveal parties? I started that. Yup. I did it in July 2008 and then explained my party in the Bump magazine (print only), sang about it on my now-private old blog and discussed it at length on a now-defunct message board called iVillage. I mean, I don't care. It's just this thing I have to get off my chest.
I feel a little weird laying claim to these cut-the-cake-reveal-the-gender parties because it's like saying you invented Happy Birthday. Al Gore and I should have cocktails and cheers each other for inventing very ubiquitous things. It's true though. I'd actually love someone to show me pictures of their gender-reveal cake prior to mine because honestly, the whole thing is annoying. Like, how come I can't turn my ideas into money? The lady who invented Spanx is a billionaire and I'm sitting here in Target pants eating day old bread. Won't someone think of the housewives?!
So, I'm not above celebrating. The thing is, it feels like we never have any down time not celebrating. We go right from Christmas to New Years to Valentine's to St. Patricks to Easter and do Pie Day and the Ides Of March. That's where we wear this sweater and speak in iambic pentameter:
It seems like every other Friday is some new gift-giving occasion where trinkets from China are involved. Speaking of trinkets from China, when did birthday party favors get so out of control? Not to be the old man who had to walk up hill both ways to school, but for the love of crackers, what's up with the gifts bags stuffed to the brim with full-sized toys and American Dolls and Chanel lotion. (Actually, that's a great idea. If anyone stuffs that in a favor bag, I'm bringing a quiet learning toy as a gift.)
And don't even get me started on the fairies I'm writing letters to for no reason in the middle of the week. I'm serious. We're writing fairies now. I'm all for the magic of childhood, and it was cute the first 200 days, but I can't keep this pace up. Now she wants to see fairy clothes and is wondering where the fairy dust is trailing into the house. I told her the fairies took a break during winter, but apparently they're on duty again.
Look what is for sale now. FAIRY DOORS.
I'm just saying, maybe we need to pipe down a notch on the extravagant holidays. It's to the point where it's not special anymore. After the last Christmas gift was opened (one of seeming thousands) my kids wanted to know where the rest were. What? Some people have more than one tree and Santa visits them all? HUH? Then by 2:00 Christmas afternoon they're asking for the iPad.
Okay, now that I've killed all the fun in America, I'm off to buy some chocolate coins before my kid gets out of school. I wish I had time to edit this and make more jokes and drum up a few special gifs and fairy dust to leave you in magical wonder, but the baby naps at noon.
Pact = broken.
Click "like" up there, share this post and jump into the mom swim on my Facebook page! DO IT. I'M A BOSSY LADY.
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Filed under: Grinch the season


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I'm also pleased that I met the goal I made for myself last Tuesday, which was to blog at least twice a week. I wrote about Saints Row (there's still time to download it for free, hop to it!), I co-hosted my first link-up (which is still open if you want to join in!) and wrote my introduction post for Armchair BEA! I can't promise I'll get that much done every week, but I'm pleased.
If you're new around here and have no idea what I'm doing, check out my 100 Happy Days page! Particularly this post. Anyway, here's my week in "happy days" :)
X-Men: Days of Future Past! I love Marvel movies, but for me, the X-Men series has been hit or miss. There have been some winners (like X-Men and X-Men: First Class) and some that weren't so great (everything else - particularly Origins if we're counting that). I LOVED this movie! Before today, First Class was my favorite in the series, but this one has taken its place.
So there you go, another week. Wasn't bad at all. Now I have another Armchair BEA post to write! What have you been up to this week?


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Why we love her: Ruthy started Vibing in July after battling a chronic illness for 18 months however from the moment I met her I knew she was destined for greatness. When setting up her class schedule she committed to Extreme Monday-Friday and was upset they were not offered on the weekend and had to settle for Fitness. This made me fall even harder for her and then learned she d rives in 7 days a week from Richmond, now that's determination!
We are grateful to have so many Vibe Stars that continue to prove their potential is limitless. We would like to thank you all for your hard work and dedication and congratulate all 106 Vibers that completed "The Summer Slim Down"! This summer has been the best quality training we have seen which makes us excited for the future as our community NEVER STOPS GETTING BETTER!
"My passion is to truly transform lives, so it's a dream to work with Vibers that are so are so coachable, focused, driven, courageous, trust the vision and are committed to the process." Dominica Bay


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Recently I read an article on Mashable titled 7 Skills To Teach Your Daughter By Age 13. Being a parent of two daughters and a son, I was interested to see what skills the author felt were important.
Before I read the article, I clicked on the authors bio to see how old her daughter was. Not only couldn't I find a reference to having a daughter, her bio didn't say anything about even being a parent. The only information listed was her education, work experience and what she does in her free time, which includes hiking with her border collie.
My daughter Jacqueline and I.
You'll notice I used the word "model" in the title, instead of "teach" as the author of the Mashable article did. Leading by example and modeling what you want to see in your child, is a more effective way of instilling values you consider important. Being a role model for your children involves living by the principles you want them to learn.
1. Trust your intuition and avoid second guessing yourself
This is the most important lesson I learned from my mother. She didn't criticize the things I liked. She never put down my opinions. She believed in me. As an adult, and later a parent, I realized by doing that she taught me to trust myself and because of that I listen to my instincts and can make hard decisions.
2. Handle your finances
When your daughter is still young, use financial language when you're with her. Pay your bills while she's sitting at the table doing her own thing. Let her see you handling your finances in a positive way. When she gets an allowance or part time job, talk about financial responsibility and help her open a savings account and discuss investing.
3. Be able to physically defend yourself
Being able to defend yourself is very empowering. Whether you take a self-defense class or learn to use a firearm, the ability to protect yourself promotes confidence that will be with you in every situation.
4. Be open-minded to other opinions
Be aware of how you express yourself when confronted with an opinion different from your own. Show your daughter that being open-minded to other opinions doesn't mean you're abandoning your own.
5. Don't follow the crowd or popular opinion if it feels wrong
Just as important as being open-minded, is the ability to stand your ground when faced with a popular opinion different from you own. Don't allow social media or the news to form your opinions for you.
6. Be your own person
Don't let friends, the media, school or even your family dictate how you live your life. I became a vegetarian when nobody in my family was. I adopted three older children when all my friends were having biological ones. I was the first person in my family or among my friends to unschool my kids. Follow your heart and your daughter will be able to follow hers.
7. Embrace your femininity
Embrace your inner and outer femininity. Our feminine side is softer and compassionate. Our feminine side feels sexy in our favorite lipstick and appreciates a man who opens the door for us. Our feminine side nurtures our family. Show your daughter how you embrace that side of yourself while still having a voice and mind of your own.
It's important to note that if I wrote this before seeing the Mashable article, the title would have been 7 Skills I Model For My Children. Having children of both genders, I modeled behaviors I wanted all my children to be influenced by, not only my daughters.


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Latest Media:
- Brand New: Transformed Thinking
- Personal reflections on prayer.
- Questions Jesus Asked: Why are you afraid?
- ReMember the Church
- Philippians Part Two: Group Leaders Training Day
- Philippians Part One: Group Leaders Training Day
- The Beautiful Mess: Hidden and revealed
- Caleb – The Man of Faith
- Interview with Terry Virgo at New Ground Leadership Conference 2016
- Steve van Rhyn interviews Terry Virgo at Advance Global 2016
Filed in:
Newfrontiers USA Celebration Northeast 2015: Part 2. Expect great things from God. Attempt great things for God
his was recorded at the Newfrontiers USA Celebration Northeast in August 2015 at Sturbridge, Massachusetts


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See Bryson Tiller's Girlfriend Straddling Him On The Beach In This Sexy Shot
Plus, see more celebrity couples show love.
In between making us crack up, Cardi B is known to drop a gem or two on life advice, whether it's starring on Love & Hip-Hop: New York or directly to her followers on social media. Since Valentine's Day is right around the corner, BET.com wanted to know what valuable love advice the reality star/rapper had up her sleeve.
On why "5" is the magic number…
"If he has sex with you more than five times, he loves you."
On keeping him interested…
"Vagina is not going to keep it interesting, it's like, some girls be like, 'Oh well, I'm going to have him put it in my a** to keep it interesting.' Well how many times you going to do that?"
On why Valentine's Day gifts don't have to be so extra…
"Not everybody has money to give a Valentine's Day gift, you know. Like if you were to rob a rose, and you stole it for me… [smiles]"
In true Cardi B fashion, she keeps it real while delivering everything with hilarious quips.
Watch the video above for more of her relationship tips.
Plus, see more celebrity couples show love.
Alexa ain't got nothing on Bardi.
For the past 10 years, Yusef has been dictating all of the beauty trends we emulate via his most famous client, none other than Rihanna. He started out his career as a performer, but he ended up behind the scenes. In Hairstory, he details his rise in the industry from aspiring singer to creative directing the hair for Fenty x Puma.


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Case for Customer Centricity in Business Processes
Digital is forcing organizations to drive customer-centricity and knowledge worker empowerment. Case Management enables these by addressing the needs of unstructured processes. But unfortunately, treatment of BPM and Case Management has been in "either/or mode". This leads to problems because most business process areas cannot be differentiated distinctly as structured or unstructured. Every business process area has flavors of structured processes as well as unstructured processes. Enterprises need to take a cohesive approach.
- Going beyond the structured vs unstructured process debate!
- Customer experience – The digital imperative
- How structured or unstructured do your processes need to be?
- SLAs drive mediocre customer service, not customer delight
- The loss of context
- The rise of knowledge worker
- What exactly does process flexibility mean?


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Bollinsure Insurance
Project Description
The client's requirement: "We work with medium to large business and want to convey confidence and assurance."
Project Details
Services Site Design
Theme Divi
Tools Photoshop CC, Sip, Capto
Design Considerations
To convey strength, stability, and confidence we chose blue as the foundation for a monocrhomatic pallet Along with simple and solid branding, the message of steady and consitant is conveyed.
Feature Highlight
Video Hero
The use of a video for the hero came after trying a variety of other options including image sliders, a large static image, and text sliders. Settling on video was the easiest way to help visitors identify themselves as a potential Bollinsure client.


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The first solar agreement is a 25-year contract with subsidiaries of Sol Orchard, LLC. Under it, as much as 50 MW of locally produced solar energy could be purchased.
The agreement calls for 21 individual, ground-mounted photovoltaic plants to be built in mainly rural communities in San Diego County over the next two years. The systems will take the form of "solar orchids", which will be installed in neighborhoods around the county.
SDG&E says that while the majority of the projects will be two MW in size, some will be as large as four MW.
"This project is a unique, innovative concept that takes the idea of rooftop solar to a new dimension," states Michael Niggli, SDG&Es president and chief operating officer. "Sol Orchard has found a way to make solar power available to customers in even the remotest areas of our service territory."
Jeff Brothers, president of Sol Orchard adds: "We worked closely with SDG&E to design a series of small, self-contained units located near existing utility sites that can be built quickly and efficiently, some of which will be operational as early as next year."
The second solar power purchase agreement is with subsidiaries of Soitec Solar Development, LLC. It includes three contracts with the combined capacity of 30 MW of solar energy to be generated at three solar power plant sites in San Diego County. The plants will use concentrator photovoltaic (CPV) technology.
The CPV modules will be manufactured at a new Soitec factory to be built in the San Diego area. Meanwhile, the projects will deploy a ground-mounted, dual-axis tracking CPV solar power system.
The agreement follows the recent announcement of another proposed solar energy purchase power agreement that calls for up to 150 MW from a project to be built near El Centro, California, in the Imperial Valley. The Soitec factory will provide the CPV modules for both projects.


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User login
What is the Average Cost of living in Italy per month/year?
The cost of living in Italy is relatively expensive. The Consumer Price Index is 92.38. Expect to spend $42 on a monthly public transport pass while basic utilities such as gas, electricity, water and garbage collection is $180. The cost of basic food items at the supermarket is about $2 to $3 each while eating out at a better than average restaurant will cost two people around $60. To rent a 3 bedroom apartment in the city is nearly $2,100. Outside the city center it costs about $1,115.
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Alexandria Kincaid is a former elected District Attorney and now an attorney in private practice with a Second Amendment practice in Idaho and Oregon. As a DA, she visited homicide scenes to lead the major crimes team in making a determination of whether a shooting involved the lawful use of deadly force. Kincaid is Chief Counsel and Public Relations Director for the Idaho Firearms and Accessories Manufacturers Association. She drafts and supports pro-gun legislation, which has been backed by the NRA. She is referred to as Idaho's Second Amendment attorney & legislative advocate. She hosts the "Gun Law Podcast." Her "10 Things Every Gun Owner Must Know About Deadly Force" is a must read for any gun owner.
Greg Pruett, Founder of the Idaho Second Amendment Alliance, has said about her, "Alexandria Kincaid is Idaho's most respected 2nd Amendment lawyer. She is top notch when it comes to defending Idahoan's gun rights!" I was fortunate to interview this busy, ambitious gun gal who dwarfs me when it comes to women, firearms and the law.


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Glitter & Tattoos
Clown Supplies
Board with single face and blank area for doodles - A3
Wipeable Practice Boards by FAB are strong plastic boards with a face, arm or belly template. They are a brilliant tool to enable to you practice your face and body painting designs, wipe clean and start over again.
The boards can also be used at bookings to show clients the designs that you are offering, or to prospective clients that are looking to book you. They can also be used in classes to teach face painting or make up students about placement of designs.
These are a great product designed by a face painter for face painters. They have mulitiple uses and are a real must have item for your face paint kit


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Spotlight Media is constantly growing and changing. As we're sad to see team members leave, we're always excited to announce our newest hires. Since all our employees come from a wide range of backgrounds, each member offers unique skills that help the Spotlight Media team become even stronger and more well-rounded. Meet our new Design & Living Magazine Associate Editor Becca Opp and learn what makes her a perfect fit for our company.
Becca Opp | Design & Living Magazine Assistant Editor
Becca Opp is the assistant editor of Design and Living Magazine, where she writes print and social media content. Opp graduated with a degree in English education with an emphasis in communications from NDSU. On the weekends, she is also a content strategist for Others, a fair trade boutique in Downtown Fargo. When she is not writing about other people's homes, Opp is busy renovating her own apartment inside of a hundred-year-old house.
Tell us a little bit about yourself before Spotlight Media.
"I'm from Glen Ullin, N.D., and I'm the youngest of six siblings. I moved to Fargo almost five years ago now, (gasp!) to attend NDSU. There, I studied visual arts and English education. I graduated in December 2016 with a degree in English education with an emphasis in communications. Before coming to Spotlight Media, I completed my student teaching at Ben Franklin Middle School in North Fargo. I have also been a consultant at the NDSU Center for Writers and a contributing writer to the NDSU Spectrum."
What kinds of hobbies and/or interests do you have outside of work?
"I love trying new restaurants and window-shopping in Downtown Fargo. I am very interested in visual arts, especially animation. When I'm not at work, you can usually find me covered in paint from some project or other."
Share something about yourself that would surprise us.
"I have never traveled outside of the United States."
What drew you to Spotlight Media?
"I saw an online ad for assistant editor of Design & Living Magazine, and I felt like the job description had been written about me. It was a very weird feeling!"
What's your favorite part about your new position, so far? What are you looking forward to?
"So far, interviews have been my favorite part because I enjoy talking to people and learning about all things interior design. I'm also looking forward to sending the March issue to print, the DIY and Tiny House issues coming up and just having warmer weather during photo shoots."
If you could switch your job with anyone else within Spotlight Media for a week, whose job would you want? Why?
"I would switch jobs with a designer because I think I'd like laying out the pages."
Lastly, is there a food you can't stand and don't understand why others like it?
"I absolutely hate ranch dressing."


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Mexico - Quality and safety of Mexican products, key to entry of Japanese market
In the last four years, Mexico has become an important provider of aliments for the Japanese market, having increased exports from 501.1 millon dollars in 2005 to 689.3 millon dollars in 2008. The main agroalimentary products exported from Mexico to Japan last year were pig meat (43%), diverse fruit (23%) and beef. (Original in Spanish. Read Google translation here).
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Russia: Positive balance of the agricultural sector in 201607-Jun-2017 1 years 11 months 18 days ago
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- Face-up artist(s):
- AngelToast
- Date of acquisition:
- 29 April 2010
- Provenance:
- Purchased secondhand from DOA.
- Reason for choice:
- By this time I just loved Lishes and when I saw a chance to get a Vampire Elf, I jumped at it.
- Best Points:
- She is such a beautiful doll, poses generally well.
- Worst Points:
- single jointed.
The Mod team regrets to inform the community that Mirodoll is now banned from Den of Angels. Please view the following thread:Dismiss Notice
Mirodoll Banned from DoA
50–65cm Dolls Doll Profiles created by TeaPartyRevolution, Feb 15, 2016
- Maker:
- Luts/Cerberus Project
- Head Sculpt:
- Dreaming Elf Vampire Lishe
- Skintone:
- White/Beauty Green
- Body:
- Delf Type 1
- Sex:
- Female
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This article will cover the basic buttons, keys and display icons on your wireless desktop phone.
1. Display - Find the status of your calls and complete other functions.
2. Softkeys - Access the different features that appear on the display screen, like phone book, transfer and menu.
3. Enter - Choose the option you have selected.
4. Navigation Arrows - Move through the display and select information.
5. Cancel - Terminate a call while on an active call.
6. Conference - Initiate a three-way conference call while on an active call.
7. Transfer - Transfer a call to another person while on an active call.
8. Hold - Place a call on hold while on an active call.
9. Line - Seize a line to make or receive a call.
10. Speakerphone - Answer the phone or put a phone call on speaker.
11. Volume Keys - Change the ringer volume or change the call volume while on an active call.
12. Mute - Mute an active call.
13. Redial - Redial the last phone number that was dialed.
14. Messages - Retrieve voicemail messages. Place a call on hold and retrieve it when you are on an active call.
15. Function - Access various actions and functions related to your phone.
1. Signal Strength - Determine the strength of the wireless signal. If you have areas of your space where this signal is weak, you may need to install a wireless repeater to strengthen the signal.
2. Off-hook status - Indicates whether the phone is on or off hook. For example, if you are on a call this icon will not be displayed.
3. Intercom Indicator - Indicates when the phone is on an active intercom call.
4. Message indicator - Indicates when there is new Voicemail message.
5. Navigator Key Guidance - Indicates the navigation arrows that are being used while using the phone.
6. Ringer status - Indicates whether the ringer is on and at what volume it is set at.
7. Auto-Answer - Indicates when the auto-answer feature turned on.
8. Call Forwarding Status - Indicates when Call Forwarding is turned on.
9. The Right Softkey - Show the outgoing call status, display last numbers dialed and perform a transfer or go to the next softkey.
10. The Middle Softkey - This softkey contains the Menu button which allows access to change settings like ring tone, ringer volume handset registration, etc. It also allows you to make a call, turn the ringer off or enter OK to complete an operation depending on your call status.
11. The Left Softkey - This softkey represents the phone book when your phone is idle, which is your list of saved numbers. It may also be the Conference call button, mute or answer softkey depending on your call status.
12. The Do Not Disturb - Indicates when Do Not Disturb is turned on.
13. Handset Registration status - Indicates which phone you are using, for instance, you can have up to 8 phones associated with a base unit and this phone is #1, the others will be numbered 2 through 8.
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This article will cover the basic buttons, keys and display icons on your Panasonic TPA60 cordless phone.
Understand softkey functions for the Panasonic DECT TPA60 and TP65 phones.
Setup your voicemail for your Panasonic TPA60 and TPA65 phone models.


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On Friday 30th March members are invited to log in to the new Member and Event Management website for the first time. An historic event for S&CA to embrace online renewals, bookings and payments. Lets hope it all goes smoothly, and please report your views and opinions back to the committee.
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Looking at the Pop Framework, you'll notice that the user can activate different kinds of cursors. When you have a program where users can change the tool action of the cursor, it's important to change the appearance of the cursor to match the mode. That is, the appearance of the cursor should inform the user about what the effects of mouse actions are likely to be.
We'll let the tool type depend on the view, so that it's possible to have two views open with a different tool being used in each one. This means that the data about which cursor to use should live in the CPopView. And the CPopView will be responsible for resetting the cursor whenever the cursor moves over the CPopView's window.
How does the CPopView keep track of which cursor type and tool type it is to use? A general principle of good program design is
never to keep the same information in two different places.
The reason is that if a piece of data lives in two different places, then inevitably some change in your program will remember to change the data in one of its locations but not in the other. Now, since the CPopView is going to need to change the cursor's appearance, it might as well have an HCURSOR _hCursor variable that specifies the cursor's appearance ? the HCURSOR type is a Windows handle used for this purpose. But since we're going to use the HCURSOR to change the cursor appearance, we might as well use it as the data to tell us which tool type is being used as well. That is, we do not need, or want, to have an int _cursortype variable in the CPopView in addition to the HCURSOR _hcursor.
A first thing to realize is that the cursor is a global resource; i.e. the cursor is not the property of any one window. The user is free to move the cursor away from your program's window and onto another window. So many of the Windows functions having to do with the cursor are global functions, i.e. functions that are not members of any class.
The global function used for changing the cursor's appearance is ::SetCursor(HCURSOR hCursor). It takes an HCURSOR handle to the new cursor resource as its argument. Remember a Windows handle is an indirect kind of pointer; it's a carry-over from the old Win32 programming that you don't see all that often in MFC. But, for whatever reason, the cursor functions are not wrapped up inside any MFC class. Remember also that, although strictly speaking we don't have to, we like to put the scope resolution operator :: in front of a global function with nothing to the left of the :: as a way of reminding ourselves that the function is not a member function of a class.
Now our CView is going to have an HCURSOR _hCursor variable, so this is probably what we want to feed into the ::SetCursor function. But where should we do this?
You might logically expect that we'd change the cursor only right after we change the _hcursor in the code that handles the menu or toolbar commands to change the active cursor type. Well, when do we change the cursor type in our program? Choosing the View | Pin Cursor and View | Hand Cursor menu selections calls the CPopView::OnViewDraggerCursor or the CPopView::OnViewPinCursor method. And inside these methods the value of the _hcursor does indeed change. So you might expect that in here would be the place to call ::SetCursor (_hCursor). But you'd be wrong.
This is because you can't just change your cursor once and be done with it. If you were to change the cursor to a pin only inside the OnViewPinCursor function, then as soon as you moved the mouse, your cursor would go back to being the default Windows arrow cursor IDC_ARROW. Windows resets the cursor every time there is a mouse move. The reason for this is that the cursor appearance needs to change as it moves across various windows and window-features on your program. Remember that the cursor is a global kind of thing. For instance, the cursor needs to turn into a double headed arrow if you place it over the corner of a window frame. And if a window has a special default cursor then that should be the cursor to show.
As it happens, every time the mouse makes a move over a CWnd window, the window gets a call to the OnSetCursor method for that window, so that's the place to put the code for changing the cursor. We use View | Class Wizard to open up the Class Wizard, and then tell it to add an OnSetCursor handler to our CPopView. And we edit the code to look something like the following partial listing of the Pop Framework code.
BOOL CPopView::OnSetCursor(CWnd* pWnd, UINT nHitTest, UINT message) { /* This method get called whenever the cursor is over the client area of the view. Don't call the baseclass handler, that is, don't call: CView::OnSetCursor(pWnd, nHitTest, message). DON'T CALL THIS!!!! In particular, don't call base CView::OnSetCursor last because then you'll get the default IDC_ARROW cursor back!*/ //(1) Set the correct cursor for this view. ::SetCursor(_hCursor); //(2) Use a special drag cursor if you are attached to the player. if (pgame()->playerListenerClass() == RUNTIME CLASS (cListenerCursor)) ::SetCursor(((CPopApp*)::AfxGetApp())->hCursorDragger); //(3) Save the cursor position with cGame::setCursorPos if you're the active view //if (isActiveView()) { //First get the cursor position in a client area coordinates. CPoint point; ::GetCursorPos(&point); //Gets screen coordinates ScreenToClient(&point); //A CView conversion method //Then convert point to world coordinates and save with //setCursorPos if (pviewpointcritter->plistener()-> IsKindOf(RUNTIME_CLASS(cListenerViewerRide))) pgame()->setCursorPos(pixelToPlayerYonWallVector( point.x, point.y, 0.5 * pviewpointcritter->toFarZ())); /* If we are riding the critter, we want to pick a point on the "yon" wall, that is, the viewer's far clip plane. Given that we're on the critter, that distance from us will the viewpointcritter's toFarZ(), inlined as {return fabs(zfar - position.z());} */ else pgame()->setCursorPos(pixelToPlayerPlaneVector( point.x, point.y)); /* Otherwise we pick a point in the plane of the player's body, that is, his tangent and normal plane. */ } return TRUE; }
Notice that as well as setting the cursor here, we also tell the view's associated cGame object to update its current notion of where the cursor is. We do this update inside the OnSetCursor method because the method gets called essentially at every update.
Coming back to setting the cursor, how do we manage to put a valid HCURSOR value into the CView _hCursor variable?
If we want to have special-looking cursors in our program, it's up to us to design their appearance. And then these cursor designs become part of our program's resources and get bound into the program executable where your application can find them at runtime.
It's pretty easy to add new resources to a program in Visual Studio. You just use the menu selection Project | Add resource... [Insert | Resource | New... in Version 6.0].
Either method pops up a dialog where you specify what kind of resource you want to insert. If you select Cursor you get a little Image Editing window. There are a few special things to know about cursor images.
A cursor only uses the colors black and white.
The cursor editor also uses pseudocolors that we might call 'transparent' and 'invert.' In the Visual Studio Resource Editor, these colors are represented by a grayish blue and by pink, respectively. Usually you want most of your cursor image to be 'transparent,' that is, you want the cursor to be a small shape that does not appear to have a white rectangular background.
A cursor has an associated hot spot whose coordinates you can edit in the Resource Workshop. The hot spot is the location in the cursor image that is used to determine the pixel coordinates that are returned by mouse messages like MouseMove or OnLButtonDown. There are two considerations in picking the hot spot. (a) If possible, the hot spot should be near the upper edge of the cursor so that the cursor 'knows' as soon as you move it into the toolbar/ menubar region at the top of your window. And (b) the hot spot's location should make sense relative to the visual appearance of the cursor, that is, it should be at the tip of a pencil, at the nozzle of a spraycan, etc. Sometimes you need to redesign your cursor image to satisfy both conditions. [In Version 6.0 you may need to close the Resource Editor's little Color and Tool windows before you can see the button that lets you pick the hot spot.]
As usual, when you create a resource you have the option of changing the name of the resource's ID mnemonic. By default, the Developer Studio will give a cursor resource a one-size-fits-all name like IDC_CURSOR1. You should change the name of the cursor resource to something that's easier for you to remember. To do this you need to get to the resource's Properties dialog. The easiest way to open the dialog is to press Alt + Enter. Or you can right-click on the IDC_CURSOR1 name of the cursor over on the Resource View and select Properties to see the cursor Properties box. You can either give your cursor an numerical ID mnemonic like IDC_PIN or, if you prefer, you can give it a string name like 'Pin,' being sure to put the string inside quotation marks. Remember to click on the little question mark at the corner of the dialog box for additional information.
The Resource Editor will save off a file with your cursor information. This file will have a generic name like Cursor1.cur and it will go into the .\res subdirectory of your build directory. It's fine for this file's name to be generic, because you normally don't need to directly access it, and if you did want to directly access it ? say to quickly open it to edit it ? you can tell what's in it by the appearance of the icon next to it in the Windows Explorer window. But if you really want, you can Rename the file in Windows Explorer and change its name to match inside the File Name field of the Visual Studio cursor Properties box. The first time you try and rebuild after doing a resource item file name change like this, you'll get an error message, but if you try a second rebuild, the Visual Studio will then accept your change.
If you aren't good at drawing, you can look for a cursor to copy. For the hand cursor, for instance, you might go through a process like this.
Look on the distribution Visual Studio disk and find a lot of cursor files. Perhaps there's one called, say, H_NW.CUR that you like.
Use Visual Studio File | Open to open this file inside the Resource Editor.
Use Edit | Copy to copy the cursor image to the clipboard.
Use Insert | Resource... | New to add a new cursor resource.
Use Edit | Paste to paste the H_NW.CUR image from the clipboard onto the new cursor.
And perhaps name the new resource IDC_DRAGHAND.
You might think you can copy the H_NW.CUR file to your res subdirectory and use Insert | Resource... | Import to add this resource. But when you do that and try to build, you may get a message saying 'Can't write H_NW.CUR, file is Read Only.' So that's why you need to use the Edit | Copy and Edit | Paste trick instead.
So alright, now we've talked about how to add an IDC_PIN and an IDC_DRAGHAND cursor to the project. How do we turn them into HCURSOR handles to feed into ::SetCursor ? It turns out that there is a CWinApp::LoadCursor method. So we add HCURSOR _hCursorPin and _hCursorDragger variables to the CPopApp class, and somewhere in the initialization phase of CPopApp inside the Pop.cpp file, we put these two lines.
_hCursorDragger = LoadCursor(IDC_HAND); _hCursorPin = LoadCursor(IDC_PIN);
Where exactly 'in the initialization phase' do we put this? Well, you aren't supposed to try and do any serious initialization inside the CPopApp::CPopApp constructor, because when that constructor kicks in, the app isn't really fully ready to do anything. Instead you should do it right at the start of the code for CPopApp::InitInstance(). Do it at the start of the code block, mind you, and not at the end, because it's in the middle of the InitInstance() where ParseCommandLine(cmdInfo) is called to sneakily create your app's first CDocument and CView, and these guys may want to use something like the CPopApp information about the HCURSOR.
What a zoo, huh? But it's kind of exciting to figure MFC out and try to master it. In terms of sheer complexity and gnarl it beats the stuffing out of any computer game you'll ever see. And, let's face it, Windows programs are doing complicated things in a highly customizable fashion, so it's no surprise that they're so gnarly.
Another point to mention is that we need to make those CPopApp variables _hCursorPin and _hCursorDragger be public so that the CPopView can see them. Alternatively we can put a friend class CPopView declaration inside of CPopApp. (Note that you can do this without trying to #include "popview.h" inside Pop.h, which would be a risky thing to do, possibly leading to circular includes.)
The CPopView uses these variables when it changes the cursor. For instance we have this handler for View | Pin Cursor.
void CPopView::OnViewPincursor() { _hCursor = ((CPopApp*)::AfxGetApp())->_hCursorPin; }
Let's back up and take another look at the way we did this. Why don't we just do something like _hCursor = ((CPopApp*)::AfxGetApp())->LoadCursor(IDC_PIN) inside the CPopView::OnViewPincursor()?
Well, we have three reasons for not doing it this way.
First of all, since LoadCursor is a CWinApp method, it seems like good object-oriented design to let the CWinApp be the one to call it from inside one of its methods.
Second, if we load the cursors once at startup in the CPopApp, we then have the static fixed HCURSOR _hCursorPin and _hCursorDragger variables to use for distinguishing between the two cases of the CView _hCursor variable.
Third, in a few chapters we're going to start loading bitmap resources that we want to use as icons for game objects, and then wrapping them up inside cMemoryDC objects to make it easy to BitBlt them into our game image. Often we'll have multiple game objects using the same bitmap, in which case it will make for a cleaner and more efficient design to have these identical bitmaps preloaded into static global cMemoryDC objects. So having our cursor object be a CWinApp member is good practice for later on.
What happens when you load a resource anyway? When you compile and link a Windows program, the resource code you've created is bound into your executable along with your compiled C++ source code. Your app finds the resource information by searching in the *.exe code that was loaded into RAM at the program's startup. You get at this resource information by various functions. CWinApp::LoadCursor and CWinApp::LoadIcon load cursors and icons. Later we'll see that CDialog::DoModal or CDialog::Create call up dialog box resources. You get at a resource-stored bitmap with a CBitmap::LoadBitmap call. If you have an alternate menu in your resources, you can get to it with a CMenu::LoadMenu function. ::PlaySound can get a *.wav file out of your resources.
The first call to LoadCursor is in fact a slightly computation intensive operation, because at this call, the program has to find the resource somewhere inside the *.exe and convert it into a useable form in the RAM. You might think that successive calls to LoadCursor for the same resource would keep incurring the same computation cost, but in fact Windows is smart enough to not reload a resource if you've already loaded it once during a given program run. So our justification for only calling LoadCursor once has more to do with good object-oriented design than it does with execution speed.
While we're talking about loading resources, do recall that in all of these resource-loading calls the argument you give to the function is a name for the resource you want to get at. As we've mentioned before, the 'name' for your resource can either be a character string in quotes or it can be an ID_??? name that actually stands for an integer.
(Win32 programmers might possibly worry about whether or not you need to free up the resources involved in the HCURSOR handles you create. Although in Win32 you are responsible for calling DeleteObject for graphics-tool-handles like HPEN or HBRUSH you create, in the case of an HCURSOR, you don't have to delete the object. Windows will automatically get rid of it when your program terminates.)
In the Pop Framework, cGame has a cArray_arrayHCURSOR which is initialized in the game constructor to list the usable cursors.
All the mouse message handlers take the same two arguments as in OnMouse Move (UINT nFlags, Cpoint point). The nFlags has information about which buttons are down, and the point gives the click location in client coordinates. Since the primary method used is going to be left-clicking, we put most of our code into the cGame::onLButtonDown function that we call from CPopView::OnLButtonDown.
So here, as an example of how we use the mouse, is what the base cGame class does with left mouse clicks.
void cGame::onLButtonDown(CPopView *pview, UINT nFlags, CPoint point) { if (gameover() || gamepaused()) return; /* Don't use mouse or keyborad messages until game starts. */ if ((pview->hcursor() == ((CPopApp*)::AfxGetApp())->hCursorPlay) || playerListenerClass() == RUNTIME CLASS(cListenerCursor)) pcontroller->onLButtonDown(nFlags); /* We put a left click into the pcontroller for the individual critters to see if either we have the hCursorPlay cursor, which is used for shooting, or if our player happens to be using a ListenerCursor. */ if (playerListenerClass() == RUNTIME CLASS(cListenerCursor)) return; /* Don't try and use the cursor as a tool if it's attached to the player. */ cCritter* pTouched = NULL; pTouched = pbiota->pickTopTouched(pview->pgraphics() ->pixelToSightLine(point.x, point.y)); /* the "pickTopTouched" method picks the top relative to a line. I need to define the sight line different ways for 2D and 3D graphics, so I let cGraphics children overload pixelToSightLine. */ if ((pview->hcursor() != ((CPopApp*)::AfxGetApp())-> hCursorPlay)) setFocus(pTouched); /* Click any cursor except cursor play (shoot cursor) sets focus to a clicked critter, or to nothing if you missed 'em. Don't let playcursor setFocus. */ if (!pTouched) return; pTouched->makeServiceRequest("move to front"); /* Only has visible effect in 2D worlds. */ //Click Hand case if (pview->hcursor() == ((CPopApp*)::AfxGetApp())-> hCursorDragger) { /* The draggable condition checks if the critter is willing to be dragged. */ if (pTouched->draggable()) { bDragging = TRUE; onMouseMove(pview, nFlags, point); /* Move to the click point. */ } return; /* Note that by bailing out here we leave the pfocus on the move critter, which has the side effect that cBiota::move doesn't move it, which is good. */ } //Click Pin case if (pview->hcursor() == ((CPopApp*)::AfxGetApp())-> hCursorPin && pTouched != pplayer()) pTouched->die(); /* makes "delete me" request, possibly does more */ //Click Zap case if (pview->hcursor() == ((CPopApp*)::AfxGetApp())-> hCursorZap) pTouched->zap(); /* makes "zap" request for this guy. */ //Click Replicate case if (pview->hcursor() == ((CPopApp*)::AfxGetApp())-> hCursorReplicate) pTouched->replicate(); /* makes "replicate" request for this guy. */ //Clean up pbiota->processServiceRequests(); /* So you don't change critter twice. If you wait for the timer to trigger CPopDoc::stepDoc to call the processServiceRequest, you might possibly manage to click or drag the same critter again. The reason is that you may have several OnLButtonDown messages in the message queue, and when they are processed you will get several calls to onLButtonDown. */ setFocus(NULL); /* For all of the one-time actions, we release the pfocus after the action, because it's confusing to see the critter frozen in focus after you zap it for instance. (The freeze would be because cBiota::move doesn't move the pfocus.) We do leave in the freeze on the move cursor. */ }
And our cGame::onMouseMove code is as follows:
void cGame::onMouseMove(CPopView *pview, UINT nFlags, CPoint point) { if (gameover() || gamepaused()) return; /* Don't use mouse or keyborad messages until game starts. */ pcontroller->onMouseMove(nFlags); /* We pass this on, but ordinarily the critters don't do anything with it. */ if (playerListenerClass() == RUNTIME CLASS(cListenerCursor)) /* Don't try and use the cursor as a tool if it's attached to the player. */ return; // No Drag Case if (!(nFlags & MK LBUTTON) return; // Drag Hand Case, with (hcursor == ((CPopApp*)::AfxGetApp())-> hCursorDragger) if (pFocus() && bDragging) { cVector cursorforcritter = pview->pixelToCritterPlaneVector(point.x, point.y, pFocus()); /* It's going to be easier, at least to start with, to drag only within the focus critter plane. */ pFocus()->dragTo(cursorforcritter, pcontroller->dt()); /* Feed the current dt to dragTo so as to set the critter's velocity to match the speed of the drag; this way you can "throw" a critter by dragging it. */ pbiota->processServiceRequests(); /* In case critter reacts. If you wait for the timer to trigger CPopDoc::stepDoc to call the processServiceRequest, you might possibly manage to click or drag the same critter again. The reason is that you may have several OnMouseMove messages in the message queue, and when they are processed you will get several calls to cGame::onMouseMove. */ } }
A thing to point out here is the standard trick for dragging. The idea behind dragging is that you want your mouse move code to behave differently depending on whether or not the left button is down. The trick is to preface any dragging code with two lines like this.
if (!(nFlags & MK_LBUTTON)) //Bail unless the left button is down. return;
The Windows MK_LBUTTON constant is a single-bit binary number, like 1 or 2 or 4 or 8, and the nFlags will have this bit set if the left button was down at the time the mouse move took place. There are other MK_ masks as well: MK_RBUTTON, MK_MBUTTON, MK_CONTROL, and MK_SHIFT, where the last two flags allow you to have the effect of a mouse drag depending on whether the Ctrl or Shift key is down.
A second thing to point out is that since we wanted the left drag with the Pin cursor to pop bubbles just like a left click does, we could do this by simply calling the onLButtonDown method. This is a far better practice than putting a copy of the relevant bubble-popping code inside the onMouseMove. This adheres to our general principle of good program design that you should never have copies of the same code in different places. (See game.cpp for details)


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CIGNA Fined $150,000 By New York State
By DIANE LEVICK
Hartford Courant Staff Writer
January 25, 2006
CIGNA HealthCare has paid a $150,000 fine to the state of New York because the company failed for years to respond to many consumer complaints in a timely or adequate manner, regulators said Tuesday.
The fine is higher than what other companies, including Oxford Health Plans and Aetna, have paid New York because CIGNA's problems continued for so long, dating from at least 2002, said Michael F. Barry, director of public affairs for the New York Insurance Department.
CIGNA also agreed to take corrective action.
The department says it alleged, and CIGNA agreed as part of a stipulation, that the company "provided neither timely nor substantive responses to the written customer complaints that were referred to CIGNA via the Insurance Department's Consumer Services Bureau."
The department said it sends hundreds of pieces of correspondence each year to CIGNA's customer advocacy unit for a response or action, often involving coverage or claim issues.
New York law requires health insurers to acknowledge within 15 business days the consumer complaints sent by the department's bureau - a deadline CIGNA repeatedly failed to meet, regulators said.
"CIGNA HealthCare of New York Inc. takes regulatory compliance and our members' concerns very seriously," company spokeswoman Patricia S. Caballero said. "We are responding to consumer complaints in accordance with our corrective plan in an effort to be in compliance with all applicable New York insurance laws."
Caballero said CIGNA had made a "good faith" effort to respond to complaints. The company has assigned more people to prepare responses, and has increased oversight of its consumer advocacy unit, she said Tuesday.
Barry said his department worked with CIGNA for several years on the problem and saw "sporadic progress" and then "regression." The company, he said, cited high turnover in its complaint unit.
At the insurance department, Barry said, "There was a feeling the [CIGNA] senior management team did not feel a need to quickly resolve deficiencies in the consumer advocacy unit."
CIGNA has been working several years toward a turnaround from service problems and lagging profits.
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