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Trying to lose weight is an endless struggle for some people. They spend their entire lives on diets, trying the latest exercise fads or miracle supplement; yet it still doesn't happen. There are a lot of factors involved in being able to lose weight and keep it off. So how can you do it safely and effectively? Here are the ground rules.
- 1 Eat less, exercise more
- 1.1 Don't just eat less, change what you eat
- 1.2 Drink plenty of water
- 1.3 Get rid of temptation
- 1.4 No TV dinners
- 1.5 Keep a food diary
- 1.6 Exercise for weight loss
- 1.7 Avoid fad diets and crash diets
- 1.8 So why aren't you losing weight?
- 1.9 Your hormones aren't balanced
- 1.10 You're not getting enough Vitamin D
- 1.11 Your digestion is sluggish
- 1.12 You're sedentary
- 1.13 You're taking in too many calories
- 1.14 You're stressed out
- 1.15 You're not getting enough sleep
- 1.16 You're a yo yo dieter
- 1.17 You eat out-a lot!
- 1.18 You aren't getting enough protein
- 1.19 You don't get enough good fats
- 1.20 Your liver isn't functioning as it should be
- 1.21 You're losing weight, but you don't realise
- 1.22 You're not keeping track of what you're eating
- 1.23 You're not eating quality food
- 1.24 You're not pumping iron
- 1.25 You're bingeing
- 1.26 You're avoiding cardio
- 1.27 You're drinking liquid sugar
- 1.28 You're filling up on too many carbs
- 1.29 You're eating too often
- 1.30 You're not drinking enough water
- 1.31 You're drinking too much alcohol
- 1.32 You're not eating mindfully
- 1.33 You have a medical condition
- 1.34 You have an addiction to junk food
- 1.35 You have been depriving yourself for too long
- 1.36 You have unrealistic weight loss expectations
- 1.37 You are too hung up on 'dieting'
- 1.38 You skip meals
Eat less, exercise more
You need to create a calorie deficit of at least 500 calories per day if you want to lose weight, and this is best achieved by cutting down on calories and burning some off with a mode of exercise that gets you out of breath and that gets your heart pumping.
Don't just eat less, change what you eat
Reduce starchy carbs, added sugars and saturated fat. Base your meals on lean meat or fish, vegetables, and low fat dairy products.
Drink plenty of water
The thirst and hunger sensors in the brain are close together so when you feel hungry, check that you're not just thirsty. Sip a glass of water first then only eat if you feel hungry afterwards.
Get rid of temptation
Make a concerted effort to not buy sweets, cakes, or biscuits, and get rid of any you have in your home. You need healthy snacks to hand if you're going to succeed.
No TV dinners
If you eat in front of the TV, you're doing it mindlessly and you will probably end up consuming more calories. Sit at the table, chew your food, and give the body time to realise that it has had some nourishment.
Keep a food diary
Most of us aren't completely aware of exactly how much we eat. Think about the odd tablespoon of mayonnaise, or the butter, or the glass of wine you didn't count, because liquid calories aren't the same, right? Wrong. Write down every morsel that passes your lips, it's the only way to make yourself accountable for what you eat. Write down how you were feeling when you ate as well, you will be surprised at how often we eat out of boredom or because we're feeling down.
Exercise for weight loss
You should aim to exercise for 30 minutes on at least 5 days per week. You might need to do more than this is you have a lot of weight to lose. Do a mix of aerobic training to keep your heart and lungs healthy and burn calories, plus some strength training to build some lean muscle so you look leaner and your metabolism gets fired up.
Try not to do too much at first, you'll get injured or get put off. If you are used to exercising however, step it up a gear by adding some interval training into your programme. Interval training is where you mix bursts of high intensity work with a gentler recovery. This increases your overall fitness and calorie burn.
Avoid fad diets and crash diets
A lot of these diets that promise weight loss without any effort are too good to be true. Any diet that involves pills, fasting, severe restriction, or advocates laxatives or similar is bad news for your body. When you restrict calories severely, the metabolism slows down and you lose precious lean muscle tissue; that last thing you need if you're trying to lose weight and tone up. Restrictive diets are bad for you mentally too, because if you associate what you're doing with deprivation, you just won't stick to it.
So why aren't you losing weight?
Everyone knows that infuriating person who can eat a thing they like and never put on weight, yet sometimes it feels as if we just have to look at a piece of cake and we gain weight. But it's not that simple. Yes, genetics plays a part, but here's a list of factors which contribute to infuriatingly slow weight loss.
Your hormones aren't balanced
Hormones control just about every action and reaction in our body, so if they are off kilter, something is going to go wrong. Signs that your hormones might be imbalanced include suffering from PMS, irregular menstruation, feeling fatigued, and struggling to lose weight. See your doctor to speak about possible testing and what you can do.
You're not getting enough Vitamin D
A deficiency of vitamin D can cause weight gain and interferes with a lot of metabolic processes in the body. If you don't get outdoors much during the day, or you live in the northern hemisphere where sunlight is harder to come by, especially in the winter, see your doctor to get your levels checked and consider supplementation. The body can't make enough vitamin D on its own.
Your digestion is sluggish
If your digestion isn't working normally, your body won't be able to absorb the nutrients it needs, and you will feel bloated and sluggish. Try eating some natural yoghurt, or taking a probiotic to make sure that your gut has all the good bacteria it needs.
You're sedentary
Like a lot of people these days, you drive to work, sit all day, drive home, then sit in front of the TV. Not a good remedy for weight loss. You need to be moving regularly throughout the day. Try going to speak to a colleague instead of emailing them, take the stairs where possible, and try to go for a walk at lunchtime, even for a few minutes, instead of being chained to your desk.
You're taking in too many calories
Even when you're eating healthy food, calorie intake and portion size is still relevant. Make your meals ¼ protein, ¼ carbs, and ½ vegetables and you won't go wrong. Eat little and often rather than eating huge meals, and when your body tells you it's full, stop eating!
You're stressed out
Stress can impact on your weight in several ways. It leads to the production of a hormone in the body called cortisol which is linked to imbalances in blood sugar levels and abdominal weight gain, plus many people tend to comfort themselves with high calorie foods when they are stressed.
You're not getting enough sleep
Studies have shown that people who are deprived of sleep tend to consume more calories throughout the day to boost their energy when they feel fatigued. They tend to go for fatty and sugary foods which make them feel more energised temporarily.
You're a yo yo dieter
Constantly losing weight and regaining it is not great for your metabolism or your general health. If a diet is too restrictive and frankly dangerous as some are, avoid it like the plague because you won't stick to it. Think of it as living a healthy lifestyle, not being on a 'diet'.
You eat out-a lot!
If you haven't prepared a meal yourself, you really don't know what has gone into it. Your food has most likely been cooked with large amounts of oil and butter, and the ingredients might not be of the best quality. Learn to cook more at home from scratch and you'll find how simple and how much healthier it can be.
You aren't getting enough protein
Protein helps stabilise your blood sugar, makes you feel fuller for longer and helps maintain lean, toned muscle. Studies have shown that eating protein can boost the metabolism by up to 100 calories per day. Make sure you include plenty of fish, lean meat, beans, nuts, and low fat dairy in your diet to get your quota.
You don't get enough good fats
Your brain needs them, your heart needs them; they're good for you. The body uses good fats to reduce cholesterol and fulfil plenty of vital functions. If you don't have enough, your skin will be dry, and you will most likely feel tired and low.
Your liver isn't functioning as it should be
If you're feeling low and sluggish, your body might be overloaded by toxins. Coffee, alcohol, and sugar are just some of the things that your liver has to deal with on a daily basis. If your liver can't process toxins efficiently, you will gain weight from the build up.
You're losing weight, but you don't realise
Don't pay too much attention to the scales. If your weight loss doesn't show on the scales at first, don't panic! Body weight fluctuates throughout the day, and if you're exercising, you could have gained a little muscle, which looks so much better than fat, but it weighs more. It's a far better bet to take your body measurements rather than weight yourself. Your health is about more than numbers on a scale.
You're not keeping track of what you're eating
Many people kid themselves about what they eat, and studies have shown that many people tend to under report what they eat. But a spoonful of mayonnaise here and there, a knob of butter and a few extra drizzles of oil can add hundreds of calories to your meals without you realising. Try keeping a food diary and record every mouthful you take in. You might be surprised!
You're not eating quality food
Quality is as important as quantity when it comes to your diet. Eating healthy, nutrient-rich foods provides your body what it need to function, so you'll be in better health. You might find that you are always hungry if you eat a lot of processed foods. Your body is crying out for nutrients. At the same time, remember that processed 'healthy' foods might not be very good for you at all.
You're not pumping iron
Resistance training can help you build and maintain muscle mass which burns extra calories even when you're at rest. This keeps your metabolism fired up and keeps you looking fit and toned. It's fine losing a lot of weight but you don't want what's left to be wobbly and saggy!
You're bingeing
You either have a strange relationship with food, or you have deprived yourself for so long on diets that you binge whenever you hit a low point or have a feeling of desperation. Remember too, that even if a food is healthy, you are still taking in more calories than your body needs if you're binge eating.
You're avoiding cardio
Cardio can seem tedious, but keeping on top of your aerobic fitness is essential for your heart and lung health, and for your waistline. Do something on at least 5 days per week that gets you out of breath, and choose something you enjoy; that way you will stick to it.
You're drinking liquid sugar
Sugary drinks are full of empty calories and don't supply your body with any nutrients. Sodas, and even fruit juices are loaded with sugar and should be consumed sparingly. Replace them with water and milk. If water is too boring for you, try adding a slice of lime or lemon.
You're filling up on too many carbs
The western diet often contains too many carbs. They are cheap and easily over served, but also packed full of sugar and stodge that our more sedentary lifestyles don't require. If you have a lot of weight to lose, try reducing carbs and increasing protein in your diet, as research has shown that this is the best way to lose weight, balance blood sugar and reduce blood fats.
You're eating too often
The 'eat little and often' message is often touted as the key to weight loss, however studies have shown that how often you eat has little or no effect on weight loss. Of course, make sure you don't go too long between meals as you end up getting hungry and eating too many calories, but also make sure that you actually are hungry when you go to get some food. Are you thirsty, bored, or tired?
You're not drinking enough water
Drinking water can help you lose weight. The thirst and hunger sensors in the brain are close together so when you feel hungry, you may just be thirsty. Drinking water can give you a sensation of fullness and prevents overeating. It can also help to keep the body's systems running efficiently, including the metabolism.
A 12-week weight loss study gave people half a litre of water to drink before meals and they lost 44% more weight than people who didn't drink water. Drinking water has also been shown to boost calorie burn by 24-30%.
You're drinking too much alcohol
If you're drinking alcohol on a regular basis, bear in mind that it contains 7 calories per gram, which is quite high. Beer and wine are high in calories and sugars, so if you want to have a social drink, drink in moderation and stick to lower calorie spirits with diet mixers.
You're not eating mindfully
Mindful eating is sitting down to eat, and taking the time to savour your food without any distractions. Eating this way gives your body time to send signals to the brain to tell it that you're full. Studies have shown that eating this way can help with weight loss and reduce bingeing.
Mindful eating tips:
Sit down at the table to eat, not in front of the TV
Eat slowly and chew food thoroughly. Take notice of the smell, tastes, and textures of the food.
You have a medical condition
Some medical conditions, and medications can make you gain weight and can make weight even harder to lose. If you have a thyroid problem or polycystic ovaries, you will find it much harder to lose weight. Some medications such as antidepressants can cause weight gain. Speak to your doctor if you feel that this is becoming a problem for you.
You have an addiction to junk food
A 2014 study showed that around 20% of people met the criteria for junk food addiction. People who are addicted to junk food often have a complicated emotional relationship with food and they use the junk in the same way that a drug addict would use drugs. Speak to your doctor if you think that you have a problem with emotional eating or food addiction.
You have been depriving yourself for too long
If you are forever on a 'diet', and you have stopped losing weight, maybe it's a sign that you need to give your body a break. Increase your calorie intake, get some sleep, and lift some weights to sculpt some lean muscle. This should get your metabolism firing on all cylinders again.
You have unrealistic weight loss expectations
Weight loss can be a slow process. Often you can lose a fair amount of weight in the beginning but then as the body adapts to the reduced calorie intake, you burn less calories and it becomes harder to lose weight. Also, be realistic about what you can achieve. Work with your own body type and genetics to be a better version of yourself.
You are too hung up on 'dieting'
Diets almost never work in the long term. The very word diet conjures up images of deprivation and restriction, and people can't stick to them. Research has shown that chronic dieters usually gain more weight over time. Focus on being fitter, healthier, and happier instead.
You skip meals
Skipping meals is a false economy. Research has shown that people who skip breakfast tend to weigh more than people who eat breakfast, because people who skip it tend to make up for it by eating more later in the day because they are hungry.


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Appraisals are done by an independent appraiser who picks the item up at The Gem Smith and returns it. They are not shipped either way.
We do 99%+ of our repairs on site. From costume jewelry to platinum or gold with stones or diamonds, if it is important to you we will do our best to fix it.
Jewerlry Cleaning
We clean (ultrasonic) jewelry items for free, and it only takes a few minutes. We will also check the piece for any problems to be sure they are caught before it gets worse.
We do stringing on nylon, silk, or metal. Pricing depends on length and whether or not it is a knotted item.
Loaner Rings
We have rings available to wear at no cost while your wedding ring is being worked on. They are available in white or yellow gold, stocked in half and full sizes and feature a cubic zirconia on top.
Whether your ring needs to be sized up or down, we can get it there 99.9% of the time. The exceptions being tungsten, cobalt and other non-resizable metals and invisible sets which are not guaranteed.
Eyeglass Repair
Done on site. Available in three different pricing options / time frames: while you wait, 3 hours, or 24 hours
Dance Jewelry Program
New for the 2016 school year! Dances are expensive. Save yourself a little money and come in and pick a set of pre-determined items. You'll put a $25 deposit down and if you bring it back in good shape you will receive all $25 back.
Watch Batteries & Bands
Batteries can be changed while you wait or left for a few hours. We do not re-water seal or test for water resistance.
Flat, domed, metal, glass, inside or outside of rings. Our engraving machine has a variety of options available.
Ear Piercing
We only use sealed and sterile earrings with white or yellow gold posts. This helps reduce allergic reactions or extra sensitivity.Preferred age is 6 months and over but we have done individuals at a few weeks old up to 99 years old and everything in between.
Custom Jewelry Design
Bring in your photo(s) and tell us what you like about them and what you don't and we will work with you to bring your dream piece to life.

subset: commoncrawl


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So yesterday's post said it was part 1, but I can't even think of a part 2. It was about midnight when I wrote that, and I don't really know what I was thinking I would do for a series. But there will be a series coming up, I've already started thinking about it.
So, it's been hard to pray lately.
So, it's been hard to journal lately.
I have continually opened up my journal, scratch a few words down, and slammed it shut in frustration. I got so aggrivated with myself that my jagged, hard-pressed black line of ink seeped through about 3 pages, leaving an angry indentation. I proceeded to take out some crayons and immaturely scribble all over the page until it looked like a tornado whirling up paint cans. Instead of concise and lyrical prayers, I can hardly string together a sentence. I'm so analytical that questions are ruling my thought processes. I'm delving deeper and deeper into things I see as distorted and trying to find the base source. I haven't felt God's love, but I'm starting to deem emotions and what I "feel" as invalid, anyway. Just because I feel a certain way doesn't make it the best choice or the truth. Just because I feel like God must feel the same way towards me as I tend to feel about myself doesn't mean it's true.
After several days of giving up, I've come to the conclusion that I need to take God's advice when he says, "Be still and know that I am God." I don't have the words. I don't have the words to talk to anyone, and I can feel my relationships being tested – even if they don't know it. I always feel like there are these pressures that need to be released from my heart but I get choked up and am reduced to "Nice weather". I don't have the words to talk to God, because honstly, I don't know what to say. A couple of words here and there, maybe a "thanks", or a "sorry". But for now, until I eventually get things straightened out, I'll just be still and know that He's making sense of things when all I can do is slam a crayon against a page.
When we went to worship in the city, the speaker said, "Even just a smile is a form of worship." I smiled right then, I couldn't help it. Whether I'm pouring my heart out to Him with words and lengthy prayers…or just sitting in my room with my head in my hands, acknowledging God is what's important. Breathing Him in and out, letting Him circulate through our minds and bodies. Imagining Him pulling the strings while we are mere puppets in His skilled hands. Be still and believe.
New favorite song: Girl America – Mat Kearney
PS – This guy is crazy. He's 40 something years old and his entire youtube channel is devoted to showing pranks that he pulls on people.
This is one of those pranks.


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For any sports team, league, venue or ticketing company, filling seats remains as vital a proposition as it has for more than a century. But that's where the similarities to yesteryear end. The ticketing business now stands as one of the most dynamic, fluid and quickly evolving segments of the entire sports industry, bearing very little resemblance to the landscape of even five years ago.
The arrival of mobile, high-end data mining, last-minute purchasing, blended markets, facial recognition and a bevy of other technologies has quickly transformed ticketing from a tradition-bound, largely paper-based practice to a deeply sophisticated digital enterprise.
The people and the companies represented here are just some of those who are at the forefront of these developments, ranging from veteran, team-based sales executives to upstart tech-driven players. We chose 35 entities to make up our seventh different Power Players list, and we have separated these executives into various groups to demonstrate the breadth and depth of their influence. Despite those classifications, however, all share one thing in common: These are the people changing the ticketing industry forever.
Jared Smith, Amy Howe, Greg Economou, John Forese — Ticketmaster
Bryan Perez, Brian Peunic — AXS
Kim Damron — Paciolan
Joe Choti — Tickets.com
Russ D'Souza, Jack Groetzinger, Jeff Ianello — SeatGeek
Nathan Hubbard — Rival
Rob Sine — IMG Learfield Ticket Solutions
Scott Jablonski, Jill Krimmel, Sukhinder Singh Cassidy, Perkins Miller — StubHub
Brad Griffith — Gametime
Geoff Lester — Vivid Seats
Amy Brooks — NBA
Ian Campbell — MLS
Rob Mulhall — NHL
David Wright — Minor League Baseball
Mark Plutzer — MLB Advanced Media
Chris Hardart — NFL
Kirsten Corio — U.S. Tennis Association
Patrick Ryan — Eventellect
Jessica Gelman — KAGR
Russell Scibetti — KORE Planning & Insights
Tech Players
Junior Gaspard — Experience
Josh Manley — ReplyBuy
Premium Seating
John Collins — On Location Experiences
Mike Ondrejko — Legends / Chad Estis — Legends, Dallas Cowboys
Al Guido — Elevate Sports Ventures
Brian Learst — QuintEvents
Jake Reynolds — Philadelphia 76ers
Doug Dawson — Dallas Cowboys
Don Rovak — AMB Sports & Entertainment
Bryant Pfeiffer — Minnesota United FC
Tucker Kain — Los Angeles Dodgers
Chris Gallagher — Orlando City SC
Russ Stanley — San Francisco Giants
John Abbamondi — Madison Square Garden Co.
Brandon Schneider, John Beaven — Golden State Warriors


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Transportation & Logistics Software AndSoft: Technology e-TMS - A web based Transportation Management System
Barcelona, September 21, 2016. The global supply chain has been affected by the bankruptcy of South Korean Hanjin. The workers are stranded without supplies for months. The ILO estimated 187 children abandoned by their owners by crises such as Hanjin ships. Here we reproduce a crude summary of the economic consequences:
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Camp Chef Del Rio Propane Fire Pit
Product Description
- Part Number:
The Camp Chef Del Rio Propane Fire Pit gives you the warmth and enjoyment of an outdoor fire with no wood required! This fire pit is powered by propane and the included lava rocks, making for a smokeless, even flame. There's no need for matches or lighters to ignite this fire pit, making it an easy option for spontaneous get-togethers or for a minimalist camping experience. The Del Rio is ideal for a cozy night in at home or to bring along with you on your next outdoor excursion.
- Camp Chef Gas Fire Pits are allowed for use in most fire ban restrictions, check with the local ranger station before use.
- Total output: 55,000 BTU per hour
- Outer diameter: 29"
- Bowl diameter: 24"
- Bowl height to ground: 11"
- Includes: regulator, 5' hose, lava rocks, patio cover and 4 extendable roasting sticks
- Fueled by propane
- Heavy gauge steel and copper bowl finish
- Matchless ignition and fully adjustable heat control knob


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I've been asked my opinion on what happened today. Well, the world is about to end. Time to abandon all earthly hope and find Jesus. Um, if you work on Wall Street, anyway. . .
"Today," meaning starting at about 10pm PST sunday, there was a massive world-wide sell off of stocks. It started in Asia, where markets opened down and continued dropping. Asia has serious problems: China has 9% or more inflation, their milk products have made something like 65,000 infants sick and killed several dozen so no real country is accepting any products from China that contain any milk; they're facing a moderate recession in the US and Europe, their biggest markets; and the government has been artificially propping up their stock market for a few weeks. I expect further substantial drops in the Asian markets. They have not bottomed, imho.
10 hours later or so, Europe also sold off on the Asian panic, and the news that there will be no European bail out. Instead, a release was issued by the economic ministers, "We'll continue to coordinate closely as we each take care of our problems in accordance with our own policies and standards." If you understand what that means, you're ahead of me, and apparently most of the share holders in Europe. They don't want to commit big money, they hope to be able to handle this one bank at a time. It's not widely believed by European investors that this will work. Personally, I think there will be a European bailout, they just need to be a bit more motivated.
4 hours or so after that, the sun and the panic hit New York. There was an immediate sell-off of pretty much everything, prices on stocks dropping about 8.5% at the bottom, which was just after noon. Somewhere in there just a flicker of sanity emerged, and prices recovered substantially leaving the US markets down about 3.8% on the day.
Personally, I think the economy is basically ok - there's a bunch of people laid off, I understand it's very difficult for them and uncertain for many others, but the US is not a big exporting country and our internal demand seems to be mostly holding up at levels that reflect a very mild recession. The car industry is getting a bigger hit due to the unavailability of loans, and this is also slowing sales on durables like washing machines. Wall street of course is being dismantled, however I don't know of anyone who lives more than 50 miles from Manhattan who gives a fly's butt about that. I think housing prices have bottomed in much of the country, not much further to fall in the rest, now we just need to clear the markets. My house has apparently gone up in value since I bought it six months ago, and Sacramento was one of the top ten over heated markets. In an informal poll of my three truck drivers (UPS, FedEx, DHL) all three said they were very busy, lotsa boxes are moving around.
In typical recessions, the market drops about 22% to perhaps as low as 35% off the previous highs. Today at the worst we were off about 37% from the highs a year ago. This makes no sense to me, I think this is just instantaneous emotions. I expect a market bottom will be found this week, perhaps just after noon today (Monday). I expect the US stock market to rebound off this low for at least several weeks. Perhaps there will be more bad news in the holiday season leading to another sell-off, I can't see that far into the future, but right now I think this panic is simply not supportable by the state of the US economy. As to Wall Street, I don't give a fly's behind - today it was revealed that Lehman was trying to pay three retired executives something like $18M in bonuses at the same time that they were begging for a bail out from the Fed. As far as I'm concerned, the Masters of the Universe can all stand in soup lines for the next decade.
On a completely unrelated note, except that it's all related - historically Democrats do about 4-5% better in the polls than in elections. There's also the "Bradley effect:" Tom Bradley, the first black to run for governor, was projected to win by 5% over Deukmejian, but as we all know lost - and this in a solidly democrat state. Obama is currently about 5% to 7% ahead of McCain in the polls. I take this to mean that on election day this is currently too close to call. If Obama were 4% or less ahead of McCain I would call McCain for the election. Personally, I think we're entering a period of continuing economic uncertainty, and continued problems in the middle east. I think we should be able to come up with some candidates that are a little higher-powered than a "community organizer" who has never seen a Chicago crook that he felt he needed to turn away, and an angry PTSD sufferer who has alienated half of his own party and most of the other one. Oh well, we always muddle through somehow, I suppose we will again somehow.
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TechnoparkToday.com: Today, the world is going through a catastrophe of racism and greed. For everyone, priority is their religion for which they are even ready to die and kill anyone. What they don't realise is that, it's not caste or religion but a person's heart, which decides his worth.
"RANDE RANDU MATHAM", is a suspense thriller short film made by Infosys employees against Racism. The 15 minute long film is directed by Martin Jose – A techie. towards the end it reveals that there are only two religions in this world. Even during busy IT life, the team completed the film within a month at a very low budget.
Watch the movie:
youtube link: https://www.youtube.com/watch?v=LJoVpAnMqYA
Crew members:
Story Script Direction: Martin Jose (phone: +91 9744076300)
Production Controller & Subtitles: Naveen Philip
Camera: Sujin Krishnan
Assistant Camera: Sarath Janardhanan
Music Director: Aswin Vijayan
Editing: Sooraj Xavier
Assistant Directors: Sreejith Raju, Shivram S, Sanooj
Production Assistant: Rakesh GS, Kapil Manoj, Binu Babu
Yan : Martin Jose
Sanu: Antony Graijo
Chettai: Prasad Das
Manager: Renjith
Attender : Roy
Birthday boy: Binu Babu
colleague : Godson


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This means that the camp is carried and facilitated by the horses and wranglers while you, as hikers, carry only your daily necessities; camera gear, rain gear, lunch, water bottle etc. In camp, you are responsible for claiming your baggage when you arrive, setting up your tents and then finding your way over to the fire, where hospitality and food awaits.
Departure for the day's hike to the next camp means breaking and packing all your personal gear and tents for the wranglers to load on to the horses. After enjoying the full camp breakfast, you head out with a packed lunch ahead of the horse train, with your hiking guide. Meeting up with the pack train at the appointed destination that evening, ready for the cycle to begin again. On non-traveling days we explore and photograph a chosen landscape on foot on your own schedule and return for the evening, campfire, and supper. All hiking groups are accompanied by a guide who knows the route.
Degree is moderate, but hikers should be prepared for all scenarios and some possible long days and inclement conditions. This is not a novice outing, as situations can arise unforeseen. The beauty and remoteness of the region, which are the attraction and reason to be there, also require respect and preparedness.
Trips have a maximum of 10 people.
4 Days- $1275/ person (plus tax)
This trip begins with a short hike into a base camp nestled at the base of Tusulko Mountain followed by two days of hikes to the beautiful surrounding peaks, with the opportunity to see goats, caribou and marmots.
7 Days- $2050/ person (plus tax)
A seven-day trip makes a circle route through the heart of the Rainbow Mountains. We vary our routes throughout the summer, camping in different valleys so as keep the impact of horses and people to a minimum in this pristine park. On a seven-day trip we move camp two or three times depending on which route we take. The elevation gain and loss on this trip is not great and the distance between camps is four to five hours with a stop for lunch and breaks along the way.
10 Days- $2750/ person (plus tax)
Ten days gives us time for an extended exploration of the park and the opportunity to visit some of the more remote peaks, ridges and valleys.
Rainbow Mountain Outfitting


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Hello All,
I was curious if anyone has floated the Trail Creek that eventually becomes Trail Lake by Moose Pass. I was just looking at topos and noticed it was named, so got curious.
Any information would be appreciated!
Thank you
Hello All,
I was curious if anyone has floated the Trail Creek that eventually becomes Trail Lake by Moose Pass. I was just looking at topos and noticed it was named, so got curious.
Any information would be appreciated!
Thank you
I don't know how you plan on getting to a place to start your float? The only access to the head waters of Trail Ck. is by walking up the railroad tracks, unless you have a supercub or something and can land somewhere up by Grandview. Meaning, Trail Ck. flows DOWN from Trail glacier at Grandview until it reaches Trail Lake....
Sheep hunting...... the pain goes away, but the stupidity remains...!!!
Somewhere on here is an old post from a group that did as described above. The big issue was trying to convince the AKRR to stop where they wanted to be dropped off. Someone at the RR office led them to believe that it was possible. In the end it was a huge hassle if I remeber correctly. That train is not a Flag Stop train like the one out of Talkeetna. Its a Whistle Stop train and only stops at Spencer Glacier and Grandview. Good luck trying to get them to stop closer to a put-in. I also read a post where someone packrafted out Trail Lake from the Johnson Pass Trail. In the end they concluded it wouldve been faster and easier to just keep hiking.
I have spent a fair bit of time up there in canoe, jet boat and rafts.If you are able to get a drop (train or plane), Make sure you portage the first two trestles. They have a rear quartering cross current into pillars, not safe. I know the Trail river has eaten quite a few jet boats, I have two friends that flipped their jet boats. I have also seen another that was destroyed and abandoned. I wrote off that river with my current boat. Did have a lot of fun and adventures up there though.
Walk down tracks (illegally mind you) or bushwack to river.
Float down. Easy float. Cold, not that exciting. Later in year it's pretty slow and low. Paddling Trail lake sucks if it's windy.
I also know a couple dudes who did it as a means of getting off Trail glacier.
Also some trips reports out there from guys who went over the pass by Bench peak and then down.
Well, that's great that they are allowing people to do this now. I see theultrarider said only during the summer though, so I take it you couldn't do it like now, in the spring for a blackie, or late fall for a goat up there?
Sheep hunting...... the pain goes away, but the stupidity remains...!!!
AKRR schedule dependent unfortunately. This year May 26 - Sept 17. Tickets are a little pricey ($81 2018) or a short train ride in but its the only option. Sometimes there are discounts for AK residents. There are no one way fares.
Too bad they dont make a stop closer to a boater put-in for Trail Creek. That would generate some additional revenue.
The train stops briefly on the way in, halfway down the Placer, so the outfitter can pick up their rafts from the previous float. Tourists only float halfway and then reboard the train. The train continues to the whistle stop where they offload their boats onto a trailer and their custys into a bus where they drive to the lake. The private boater has two choices. Hike your gear halfway to the lake and launch directly into the river but miss the fun of floating with the icebergs. Or, haul your gear all the way to the lake and float around the bergs or row to the glacier before floating out the river. The key is to have some type of wheeled cart if your gear wont fit in a backpack.


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5 Steps To Becoming More Confident
I've written several posts about confidence and I always say that while some people seem to be born with an extra dose of it, anyone can become more confident with a little work. I think of confidence like a muscle. The more you work at it the stronger and more pronounced. I consider myself a […]Read More


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Industry Expertise
Business Concepts Consulting air transportation practice comes from years of knowledge which is a very competitive. Our critical thinking and
"Knowing the Business
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After several years of heavy losses and efforts by major US airlines to restructure their businesses now, it is showing signs of paying off. Labor costs as a percent of revenue have declined, load factors have increased substantially while many US major airlines have grown their share of international flying is increasing. Nevertheless, airlines still have a lot of work ahead and need to prepare for an industry consolidation if they expect to earn positive returns that exceed their cost of capital over a full business cycle.
In Europe, as low-cost carriers have expanded aggressively, as network airlines increasingly compete for the higher yield, long-haul traffic. This consolidation is likely to happen in Europe as well, as airlines are pressed to manage capacity in line with demand and invest in network differentiation.
The long-term winners will be large airline groups who can extract and continue producing high yields, as well as low-cost carriers that manage to maintain their cultures and their keen focus on affordable air travel. Second-tier carriers will face some difficult choices, coming under increasing pressure and subject to the ongoing business cycles in the industry.
Business concepts consulting passenger transportation work includes engagements with leisure passenger transportation and mass transit, roadways and railways, as well as cruise and bus operators. We have helped companies in the industry optimize fleet utilization, improve regional infrastructure, successfully define their market and battlefields, and assess and pursue adjacencies—regional, vertical and customer focused—while bearing in mind their core business.
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Business concepts consulting works alongside many transportation companies, at all levels of the organization, to plan where and how to realize the full revenue potential and implemented solutions that yield winning results. Our teams understand transportation customers and which models work for them and how and when comfort, speed, flexibility, and dependability affect the selection. Our teams will translate that knowledge into practical actions, joining with client teams to target share of wallet opportunities by identifying the needs of their most valuable customers, creating services and products to serve those needs best and nurturing those customers as promoters where advocacy drives the competitive advantage at faster organic growth and lower cost. Business concepts consulting also will work with the businesses to manage operating costs and eliminate growth-inhibiting complexity, invest in
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Freight and logistics historically have been a fragmented, shifting industry that is highly dependent upon materials demand and driven by GDP(Gross domestic product ) growth. Business Concepts Consulting experts work with companies across the logistics value chain to navigate today's market challenges and to anticipate and develop pragmatic, winning strategies for tomorrow's opportunities.
Business concepts consulting has worked with many clients across the globe value chain of logistics and transport on projects that have involved the full range of capability areas. Business concepts consulting teams work along our clients which some of the top global leaders in freight and logistics, including companies that are involved express, parcel and postal services, trucking and third-party logistics, rail, transport infrastructure, ocean shipping and distribution.
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Strategic turnarounds
We also bring a strong merger and acquisitions and private equity lens to our work. Collaborating with our Private Equity group and Mergers & Acquisitions practice experts, we can help clients evaluate potential deals through due diligence and execute M&A and post-merger integration.
The freight and logistics industry is changing by the day. Today's trends of increased consolidation, privatization and new regulation activity and growing demand for international shipping and desire for turnkey services or capabilities are driving how players can grow in the future. Although each sector will contend with a unique set of challenges, pure model (road, rail, and sea), intermodal connections (airports and seaports), third-party logistics (integrated transportation options) and parcel delivery businesses alike must consider how they can emerge stronger and lead. Successful companies will focus on strategic planning for near-term cost savings to stimulate cash flow, particularly given tight credit constraints, and allocate scarce resources and capital to where they will deliver the highest payoff.
Business concepts consulting works alongside freight & logistics companies, at all levels of the organization, to plan where and how to realize full revenue potential. We find that companies that focus on expanding networks and improving services are best positioned for long-term growth. Our teams help companies target share of wallet opportunities by identifying the needs of their customers and how best to serve those needs. Business concepts consulting also helps businesses design ways to make their operational processes run leaner and more efficiently, their organizations more effective and their IT investments more innovative and successful.
When freight and logistics companies sometimes need to take game-changing action, business concepts consulting helps our clients develop options that reflect rigorous analysis, the company's unique market position and larger, industry-wide trends. We are able to advise and pursue trucking or intermodal acquisitions to create door-to-door assets, or if a trucking player should consider a cross-country merger to provide coast-to-coast service. We know what it takes to make such moves work, avoiding common and uncommon pitfalls in the process.


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The Terrordactyls "Mike Bowers" CD
Michael was Born in Baltimore, Maryland. Tyrel is from Tukwila, Washington. Their birth places are the source of their magic, speed and unusually superior upper-body strength. They are both extremely lovable and popular individuals. Michael's interests include: fabricating truths on job applications, multiple choice questions and running away. Tyrel enjoys guns, organizing his iTunes music library and being good at life.
Originally a quartet, The Terrodactyls once featured Brendhan Bowers on drums and Scott Yoder on guitar. The two eventually left the band because they were no longer willing to participate in the rigorous daily regimens of weight lifting and jumping jacks required by the group's image consultant, Extremeline.
During the brief periods that Michael and Tyrel are away from the gym, they enjoy watching inspirational sports films and talking about their abs.
Flat pack CD is on a fan disc and includes Terrordactyls trading cards
All songs are Pharmacy covers
1. Overcast Summer
2. Prince
3. Growing Old
4. Two Small Armies
5. Andy


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Re "Troubled dream," Opinion, May 18
Those who insist that only an African American should sculpt the bust of the Rev. Martin Luther King Jr. forget what the great civil rights leader said about the importance of being judged by "the content of (one's) character."
I'm a white American, born 12 years after a sniper's bullet cut down King in Memphis, but I suspect that if King heard the suggestion that a Chinese artist was incapable of portraying an African American, he'd roll over in his grave.
Then there are the revisionists who want to make King -- a man who vigorously confronted Jim Crow segregation and the Vietnam War -- less confrontational. I think King would find that a bit ironic.
Caitrin McKiernan
Santa Barbara


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Plot 9: Refurbished House
Retrofit Demonstration led by BRE Scotland with Edinburgh Napier University, Historic Scotland and Scottish Government
Plot 9, Refurbished House, required the developer to demonstrate innovative retrofit techniques and solutions. In Scotland we are currently replacing the housing stock at a rate of less than 1% per year. It is therefore imperative that we improve the performance of the existing housing stock, if we are to achieve the CO2 reduction targets mooted for 2020 and 2050. Refurbished House will provide a research base for how this can be done most effectively in the future and will provide valuable information on cost and performance of retrofit solutions.
Client: BRE Scotland (ERACO STAR)
Lead Developer Cruden Building & Renewals
ERACO STAR Project Team and Funding Support: Edinburgh Napier University, Historic Scotland, Scottish Government
Design and Construction Team: Cruden Building & Renewals, Kraft Architecture, Edinburgh Napier University, Hannah Reed Consulting Engineers
BRE Scotland will lead the development of Plot 9 on the Innovation Park as part of the European ERACO STAR project. This three country project (Belgian Building Research Institute, Passief Huis Platform, Belgium and Lund University, Faculty of Engineering, Sweden are European project partners) focuses on the technical refurbishment of typical dwellings in a Sustainable Thermal Acoustic Retrofit (STAR).
The ERACO STAR project aims to focus on 'real' sustainable renovation of dwellings considering the acoustic aspects alongside thermal properties.
In Scotland, one of the worst performing apartment building types BOTH thermally and acoustically is the '4-in-a-block' (where there are two flats on the ground floor, and two on the first floor). There are approximately 265,000 of these in Scotland alone, but their build style (1930's to 1970's) is similar to cavity block walls found in 3 million dwellings in England. These building types have the lowest sound insulation of any of the housing stock in Scotland.
In the UK, this STAR project will allow a representative '4-in-a-block' to be built (on Plot 9) and evaluated and benchmarked for diverse demonstrations of retrofit measures. One apartment of the four will remain unchanged, as a control, but the other three will be altered over 2x12 month cycles allowing at least 6 solutions to be evaluated.
The project will be able to fully identify embodied energy information and assess the cost effectiveness of fabric upgrades for this important building style, for walls, windows, roofs and services. Indoor air quality tests, air tightness tests, and acoustic testing will be undertaken as well as detailed thermal analysis from inbuilt thermal sensors, thermography and thermal modelling.
Project phases
Phase 1: Design and approvals - Current phase
BRE are working with Kraft Architecture and Hannah-Reed Consulting Engineers to create detailed drawings of the '4-in-a-block' test building. The design is based on historical references with input from Historic Scotland and North Lanarkshire Council. These drawings will form the basis of planning and building warrant applications. Plans and a section of the 4-in-a-block to be constructed can be downloaded on the right.
Phase 2: Construction
BRE will appoint a main contractor to oversee the construction of the test building. This will involve the completion of the building envelope using 'traditional' materials and to typical dimensions. External roof and wall finishes, and internal plaster will be provided. One of the four apartments (the control) will be fully finished with windows and external doors.
Phase 3: Retrofit design and delivery
Stakeholders will be invited to provide retrofit solutions for the three remaining apartments. They will be asked to provide detailed information on the approach and materials used, and the predicted costs and performance to be achieved. BRE will evaluate the submitted solutions and select those to be demonstrated in the apartments.
Phase 4: Performance assessment and monitoring
Contractors identified by BRE and the individual apartment developers will install the chosen solutions. At this stage there will also be a focus on training in relation to the physical installation of innovative products and technologies within an 'old' existing building. After completing the refurbishment works, the performance of each apartment will be monitored for a period of up to 24 months.
For more information please contact David Kelly at BRE Scotland (firstname.lastname@example.com or 01355 576200). If you have a product or service you would like to demonstrate in the retrofit project please contact Katy Hunter (firstname.lastname@example.com or 01355 576200).


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Ghana looks overseas to strengthen its gambling regulator
The Ghanaian government is looking at strategies used by international gambling regulators to improve its own Gaming Commission.
The Minister of Interior, Ambrose Dery, announced the intentions to collaborate with international organisations on Thursday, after visiting the Gaming Commission's office.
The Ghanaian government set up the Gaming Commission in 2006, to stamp out illegal gambling.
The regulator also issues licenses, monitors operators, and ensures compliance with the law. However, illegal facilities continue to operate in the country, causing high rates of underage gambling.
Regulated sports betting companies in Ghana are required by law to block minors from using their services. However, several unauthorised betting shops, which are not monitored by a regulator, don't check on who is placing a bet on a sporting event.
The Gaming Commission regularly expresses its frustration over the lack of adequate training and equipment from the government, preventing it from carrying out its duties properly.
According to research performed by the Commission, the city of Kasoa has one of the highest rates of illegal gambling and underage gaming in Ghana. As a result, the regulator set up an office in the city.
During a tour of the Commission's office in Kasoa, Dery said integrating international practices could help crack down on illegal gambling.
While the Regional Supervisor at Kasoa Gaming Commission, Nana Kaabi Bonsu, said the regulator had managed to reduce the rate of illegal gaming activities by 65 percent, he explained that the Commission could only continue to reduce the rate provided they were given the right training, equipment and support staff.
Deputy Commissioner of the Commission, Kobby Annan, added that limited resources had meant the regulator hadn't been able to set up a satellite office in Cape Coast to facilitate its operations.
Dery said the government is looking at strategies used by international companies to strengthen the Commission, which could, in turn, allow the regulator to work with the Ghanaian Immigration Service and the Police to stamp out illegal activity operated by foreign companies.
In the meantime, the Ministry of Finance has approved the recruitment of 2000 police to strengthen the Commission's services in the area, and Dery pledged to give a vehicle to the Kasoa office to help aid their work.
The Minister noted that he is concerned about the prevalence of underage gambling, especially those who miss school to engage in the activity, due to the lack of regulations enforced in illegal betting shops.
Dery said that the introduction of compulsory free education two months ago should also help reduce the rates of minors who bet on sports.
At the end of the tour, the Minister praised the Commission for their work so far, with the regulator adhering to the Commission's Act 2006. He added that the government is committed to aiding its operations, and urged the Commission to continue to create a regulated gambling environment in Ghana.
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I've heard about this New York Times' "Jesus had a wife" yada yada story enough now I thought I would provide a rebuttal to it. Below is Jimmy Akin tearing the story apart.
Does New Document Prove That Jesus Had a Wife? |Blogs | NCRegister.com.
Note that you can wait about once every five years to get a "Jesus was married" story. The press has to make sure they get it into young impressionable minds that just might be paying attention to such things for the first time, such as those in high school or shortly thereafter.
I think part of the motivation on the part of the media is to implant an "everybody knows…" type thought. Things like "everybody knows that people only use 5% of their brain". Or the "everybody knows that the Shroud of Turin is a fake". That type of thing.
If the story is repeated often enough, then there will be an "everybody knows Jesus was married". Everybody will know it, even if it is a lie.
Kudos to Jimmy Akin on his article.